Free PDF Marine Corps Daily 16 Workouts: Marine Fitness for the Civilian Athlete, by U.S. Marine Corp.
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Marine Corps Daily 16 Workouts: Marine Fitness for the Civilian Athlete, by U.S. Marine Corp.
Free PDF Marine Corps Daily 16 Workouts: Marine Fitness for the Civilian Athlete, by U.S. Marine Corp.
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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.
- Sales Rank: #369762 in Books
- Published on: 1999-04-12
- Released on: 1999-04-12
- Original language: English
- Number of items: 1
- Dimensions: 10.75" h x 8.75" w x .50" l,
- Binding: Paperback
- 144 pages
From School Library Journal
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.
From Library Journal
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.
From the Inside Flap
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.
Most helpful customer reviews
12 of 12 people found the following review helpful.
you work, it works
By A Customer
I am a fifty year old who runs a few miles daily. This course, centered on a two to three mile run is a basic, physically sound, and no-frills program. Not for dabblers or beauty queens. It does just what the intro states. Adding this to my running and having many age-specific guidelines has really begun to pull me into shape. With all due respect to the wannabe future Marine's review, a course such as this, which can be performed virtually anywhere (treadmill or running, exercises indoors or out), will probably benefit anyone who seriously goes at it. It may not become a best-seller, but it may become the standard of this type of book.
14 of 16 people found the following review helpful.
The Daily Grind...
By FrKurt Messick
The core of Marine Corps PT is the Daily 16, which is something that with some little changes can be done by anyone. This book by itself will not put one in Marine Corps shape (the Daily 16 is just a beginning), but this is a good well-rounded exercise programme that you can use in daily life, with little equipment.
Like the title of the book, Marine Corps Daily 16 Workouts, this is a book that shows daily routines, and gives you something to do every day. Fitness needs to be a daily activity. This book has no set author. It is done by staff of the US Marine Corps and Marine Corps Association. The photographers are Arnold Crane (combat training photos) and Bruce Laurance (exercise routine photos). This is not a glamour shots book -- don't get it for that. All the pictures are black and white, basic exercise photos which have no background. The combat training photos show real guys in platoons doing various group exercises and obstacle course pieces.
The book is big on pictures and light on words. This is a book for ACTION! One doesn't get fit by reading about fitness just like reading about football isn't playing football or reading about music is not listening to music. One could read through this book and get the ideas in less than one hour.
There are several parts to this book:
1. Introduction
2. The Daily 16
3. Aerobic Fitness
4. Warm-up and Dynamic Stretches Card
5. Stretching Card A
6. Stretching Card B
7. Stretching Card C
8. Exercise Card 1
9. Exercise Card 2
10. Marine Recruit Physical Training Test Requirements
This book was put together in 1999, making it fairly current on what is required, but the Corps is always changing, so there might be a few changes here and there.
There is a letter from Major General L.M. Palms, USMC (ret) who is at the Marine Corps Association at Quantico. He talks about the real burden of Marines, why they need to be fit and what recruits at Parris Island or San Diego go through. He also discusses the differences between the routines in this book and 'real life Marines'.
The Daily 16 talks about how the Daily 16 replaced the Daily 7 because there was not enough work for the lower body. The Daily 16 always requires 7 pieces however, so the number 7 did not disappear.
1. Dynamic stretches
2. Static stretches
3. Conditioning Exercises
4. Conditioning Runs
5. Cool-down
6. Conditioning Exercises
7. Static stretches
The heart of the book is the section with pictures and descriptions of how the exercises are done, and how they are organised into 'card' systems, so that one isn't doing exactly the same thing over and over.
Exercises are to be done In that order, not mixed around. The exercises are performed one right after another with no break, giving aerobic benefit too.
Aerobic Fitness
This part is not from the USMC staff but comes instead from Dr. Kenneth H. Cooper, a pioneer in aerobic fitness. He gives a point system to follow to judge aerobic fitness based upon weeks of training and age. There are definitions for walking, walk-job, jog, and run. Most Marines are required to get into the excellent range of Cooper's fitness classification. Many get into the top range of superior. A minimum level of good is required to progress through the Corps and the routines in this book.
Cooper's charts go by age groups -- under 30, 30-39, 40-49, 50-59 for walk/jog/run routines and separate charts for those who use treadmills.
The end of the book lists the Marine Recruit Physical Training Test Requirements - after following the routines here after a while, one can judge achievement against these criteria.
9 of 10 people found the following review helpful.
Great Place to Start
By A Customer
The Daily 16 is a great book for people at any level who wish to begin a self-paced workout regimen, maintain top-notch health and also avoid unnecessary gym fees.
All the exercises and suggested programs require nothing more than you, the book and self-determination. Clear illustrations coupled wiht concise instructions on proper form also ensure that you will never injure yourself attempting to perform any of the exercises.
Be aware that the author is not unnecessarily verbal. Be sure to read the introduction (pgs 9-11) as it is the only place in the text where you are told how to put all the exercises together, pace yourself and advance to greater levels of fitness.
See all 11 customer reviews...
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