Hey, I have pretty much decided what I want to do with life and where I want to go and stuff.
Age: 13
Height: 5'7"
Weight: 125lbs
There are some (to me) very hard fitness requirements for the Air Force academy, and I desperately want to go there. Thing is, I'm out of shape. I never WAS in shape. I came here for a bit of help relating to get to a high fitness level all around by the time I'm an junior/senior in high school.
Right now best is an 8:00 mile and I have little to no upper body strength.
The average test scores for the Academy:
61 pushups 18 pull ups 81 crunches throw a basketball about 60ft 6:30 mile 8:30 mile and a half Good at 5+ mile runs General fitness for swimming and things like boxing
I need to achieve these goals within the next few years, but I would like to surpass them if possible.
Am II too young to start getting ready for this?
Other things: I'm a powerful cyclist the fitness needs to be maintained for 4 years throughout the academy
So, any help, advice, goals, tips, or anything? I play no sports but plan to join the marching band next year when I become a freshman.
EDIT: Sorry for ugly formatting, I didn't expect it to act up this way.
Air Force Academy; long term fitness
Moderators: cassiegose, Boss Man
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- STARTING OUT
- Posts: 1
- Joined: Wed Aug 21, 2013 6:03 am
Re: Air Force Academy; long term fitness
It's okay, there's really no need to apologise for anything .
You could incorporate something like this into you weekly schedule for strength purposes, which would be done 3x a week, every other day.
Squats, 2 sets, 10 reps
Lunges, 2 sets, 10 reps
Deadlifts, 2 sets, 10 reps
Bent over Rows, 2 sets, 10 reps
Shrugs, 2 sets, 10 reps
Planks 30 seconds.
This is bodyweighted because I don't think lifting weights at your age is necessarily a good thing.
You could then incorporate fitness stuff in and around it. I would reccommend not doing more than 5 days a week or exercise and certainly not more than 6, as you do need rest days.
You could incorporate something like this into you weekly schedule for strength purposes, which would be done 3x a week, every other day.
Squats, 2 sets, 10 reps
Lunges, 2 sets, 10 reps
Deadlifts, 2 sets, 10 reps
Bent over Rows, 2 sets, 10 reps
Shrugs, 2 sets, 10 reps
Planks 30 seconds.
This is bodyweighted because I don't think lifting weights at your age is necessarily a good thing.
You could then incorporate fitness stuff in and around it. I would reccommend not doing more than 5 days a week or exercise and certainly not more than 6, as you do need rest days.