Marine Corps Daily 16 Workouts: Marine Fitness for the Civilian Athlete - Softcover

U.S. Marine Corp.

Softcover

ISBN 10: 0375751327 ISBN 13: 9780375751325

Publisher: Villard, 1999

Synopsis

The daily workout that is the heart of
Marine Corps physical fitness

The Daily 16 is the exercise program at the heart of Marine Recruit Training, a regimen of stretching, warm-up, and calisthenics that is the fundamental building block of the Marine recruit's legendary strength, endurance, agility, and quickness. This clear, accessible, and profusely illustrated guide makes the Daily 16 available to men and women of all ages and at all levels of fitness. The intensely focused, hour-long workout includes

¸  Dynamic stretches
¸  Static stretches
¸  Conditioning exercises
¸  Conditioning runs
¸  Cool-down

These segments of the workouts are all balanced to help you attain the superb level of fitness Marine recruits must achieve. With tables to chart aerobic fitness, standard requirements for Marine Recruit Training tests, and an Introduction by L. M. Palm, Major General, USMC (Ret.), and executive director of the Marine Corps Association, Marine Corps Daily 16 Workouts is a no-frills, no-nonsense, whole-body training program.

About this title

From the Inside Flap

rkout that is the heart of
Marine Corps physical fitness

The Daily 16 is the exercise program at the heart of Marine Recruit Training, a regimen of stretching, warm-up, and calisthenics that is the fundamental building block of the Marine recruit's legendary strength, endurance, agility, and quickness. This clear, accessible, and profusely illustrated guide makes the Daily 16 available to men and women of all ages and at all levels of fitness. The intensely focused, hour-long workout includes

¸ Dynamic stretches
¸ Static stretches
¸ Conditioning exercises
¸ Conditioning runs
¸ Cool-down

These segments of the workouts are all balanced to help you attain the superb level of fitness Marine recruits must achieve. With tables to chart aerobic fitness, standard requirements for Marine Recruit Training tests, and an Introduction by L. M. Palm, Major Genera

Reviews

YA-Similar to the Royal Canadian Air Force Exercise Plans for Physical Fitness (S & S, 1978; o.p.), this heavily illustrated manual is the perfect tool for teens searching for easy-to-understand information about physical fitness and the standards of today's Marine Corps. At the heart and soul of their regimen is an hour-long workout that includes stretching, warm-up, and calisthenics, as well as aerobic fitness and conditioning routines. The program is designed for women and men of all ages and agility and fitness levels. Black-and-white photographs with concise, easy-to-read captions illustrate stretches and basic exercise from flex-arm hangs, punches, dive-bomber push-ups, and donkey kicks to the ITB (Iliotibial Band) stretch, back extensions, shoulder and neck stretches, neck bends, side-straddle hops, and elbow-to-knee crunches. The manual also gives tables for individuals to chart their aerobic fitness by age, using the Cooper Institute Exercise Program. These tables are designed for both outdoor fitness exercises and their indoor equivalents. Teens considering enlisting would do well to read this book to see what to expect and to increase their chances of attaining the fitness level that recruits must achieve to succeed. A keen look at how exercise can be fun and how to perfect a healthy body with a fit lifestyle.
ayo dayo, Chinn Park Regional Library, Prince William, VA
Copyright 1999 Reed Business Information, Inc.

YA-Similar to the Royal Canadian Air Force Exercise Plans for Physical Fitness (S & S, 1978; o.p.), this heavily illustrated manual is the perfect tool for teens searching for easy-to-understand information about physical fitness and the standards of today's Marine Corps. At the heart and soul of their regimen is an hour-long workout that includes stretching, warm-up, and calisthenics, as well as aerobic fitness and conditioning routines. The program is designed for women and men of all ages and agility and fitness levels. Black-and-white photographs with concise, easy-to-read captions illustrate stretches and basic exercise from flex-arm hangs, punches, dive-bomber push-ups and donkey kicks to ITB (Iliotibial Band) stretches, back extensions, shoulder and neck stretches, neck bends, side-straddle hops, and elbow-to-knee crunches. The manual also gives tables for individuals to chart their aerobic fitness by age, using the Cooper Institute Exercise Program. These tables are designed for both outdoor fitness exercises and their indoor equivalents. Teens considering enlisting would do well to read this book to see what to expect and to increase their chances of attaining the fitness level that recruits must achieve to succeed. A keen look at how exercise can be fun and how to perfect a healthy body with a fit lifestyle.
ayo dayo, Chinn Park Regional Library, Prince William, VA
Copyright 1999 Reed Business Information, Inc.

Excerpt. © Reprinted by permission. All rights reserved.

Most people associate the physical excellence of Marines with the dramatic capabilities they show in combat. They slither under barbed wire with live ammo firing overhead; they rappel down ropes from perilous heights; they are deadly in hand-to-hand combat; they leap from helicopters into jungle terrain; they storm beaches in heavy seas, laden with the weight of their weapons; they march many miles in tropical heat, carrying more than 50 pounds of equipment; they carry wounded comrades to safety.

Every Marine, male and female, who passes muster in recruit training must be able to perform these harsh and taxing maneuvers, and the reason he/she can rests on the foundation of the physical fitness training each has satisfactorily completed during basic training.

When Marine recruits arrive at either one of our two training depots in San Diego, California, or Parris Island, South Carolina, they face the prospect of having to live up to one of the strictest physical training regimens known to any military service. Under the aggressive and no-nonsense discipline of their Marine drill instructors, these 17- to 28-year-old recruits will, in the course of 11 weeks, be shaped into strong, agile, combat-ready Marines.

At the center of the physical training process lies the Daily 16, a regimen of stretching, warm-up, and calisthenics exercises, which when augmented by a program of aerobic running and conditioning, gives the Marine recruits strength, endurance, agility, and quickness.

The Daily 16 and the running program that complements it can be followed by all dedicated men and women from teenagers to senior citizens who seek to be in admirable shape.

The terrain in which recruits train has been specially designed to make them combat-ready Marines. Recruits have access to large fields, running tracks, circuit and obstacle courses, and all sorts of equipment specifically designed for their military preparation.

These conditions are unlikely to be readily available to the civilian athlete. Therefore, circuit and obstacle courses have been eliminated, as have exercises that require swimming. However, you will find here time-tested physical training substitutions for these activities, which, if you are not actually training to be a Marine, will get you in the same kind of excellent shape a recruit must achieve. Along with the Daily 16, the running and treadmill aerobics perfected by Kenneth H. Cooper at his famous Cooper Institute for Aerobics Research, considered Marine Corps baseline guides for aerobic fitness, are key to a Daily 16 conditioning program under the familiar restrictions of city living, full-time occupations, and even retirement.

Major General L. M. Palm, U.S. Marine Corps (Ret.)
Executive Director, Marine Corps Association, Quantico, Virginia

Edition details

• Publisher: Villard
• Publication date: 1999
• ISBN 10: 0375751327
• ISBN 13: 9780375751325
• Binding: Paperback
• Language: English
• Edition number: 1
• Number of pages: 144