If you aren't out of shape, but just not in great shape, P90X is the bomb. 'Nuff said.
If you are completely out of shape, P90X could kill you. Or you'll quit in frustration.
I'm 62 and that test would be a breeze. A 10 minute mile is really a fast walk. Get out there and start walking now and start adding speed. You can do it, I know you can.
For running, I do about 4-5 miles interspersing them with hillsprints (helped with my 1.5 run on the Navy's Physical Readiness test=fastest time in my career of 9:24/not a natural runner either). Besides bagwork and sparring drills, I also jump rope for 15 min. and I also use the elliptical for 40 min. I am also a big proponent of weight training relying on power exercises utilizing barbells, sledgehammers, kettlebells, 80 lb. grappling dummy, and the 40 lb. sand bag weight.
Right. And please let's not get into a "my workout is better than yours" thing. Any exercise is better than none. I did P90X in order to handle my shotgun better, and it worked very well for that.Quote:
heh...don't knock it 'till you try it. It's not "bodybuilder" routines...
I recommend building yourself up to 2.5 miles, as well. That way you've got a little something extra left if your time is looking tight on just two miles for the actual PT test.
Another thing I've learned is to stretch out REALLY WELL after running. If you get shin splints and/or have knee, foot and/or hip pain afterward, try soaking in a cool tub of water for as long as you can stand - cold if you can hack it. It helps w/the swelling of the muscles/joints and prevent possible permanent injury.
Ibuprofen is your friend where this sort of stuff is concerned, as well. :wink:
Finally, check w/your doc before doing any of this stuff!
Good luck, regardless! :hand10:
I just started running again at the ripe old age of 51 and I strongly recommend Glucosamine Chondroitin. It really helps the your old hips and knees deal with the extra demands of running.
I also worked out twice yesterday w/ free-weights utilizing functional specific exercises , one in the morning (barbells at the gym), and another in the evening (kettlebells and sandbag). Off day today though and looking forward to a 4-5 mile run tomorrow morning. As far as running goes, I prefer to run outdoors on a track or better yet, cross country in hilly areas w/ different surfaces.
To the OP, a couple posted links to the old PRT manual. The Army's gone to a new manual, TC (Training Circular) 3-22.20. It's in effect in Basic Combat Training, AIT and across the force. It went into official effect Army-wide last month, though some units are dragging a little. Do a search and download it.
If that doesn't work, PM me and I'll send it from work tomorrow.
Also, interval training, like many have suggested, is the moneymaker to get you where you need to be on the 2-mile run.
Dig deep bro - relish the pain.
Sprinting, squats, dead lifts - every other day - till you puke, then do some more.