Cadets stay in shape

Three Norwich sophomores started a cross-fit training program a month ago, training together seven days a week.

"We all desire to commission as pilots in the Marine Corps," said Chris Farrell, a 20-year-old criminal justice major from Burlington, Mass.. "The idea of forming a physical training group came almost naturally."

The students, Farrell, Chris Bock and Nicholas Quasnitschka, met at the beginning of the semester as candidates of the Platoon Leaders Course in Amherst, Mass.

They agreed on a rigorous plan of action towards transforming their physical stamina and core strength.

With the guidance and advice of their Officer Selection Officer Captain Bennett (USMC), the candidates chose a CrossFit-type program, which embodies cardiovascular and respiratory endurance and flexibility. 

"The goal is to encompass a total body workout, it's not just lifting weights," said Quasnitschka, a 19-year-old criminal justice major from Bridgton, Maine.

The program the students unanimously agreed upon comes from a book, The Special Ops Program, by Stewart Smith, a former Navy Seal.

The program is 12 weeks long, and changes every month. "The first four weeks were building a base, increasing tendons and ligament strength," said Bock, a 20-year-old criminal justice major from Newton, Conn.

This program not only provides proper work ethic, it provides stretching techniques and nutrition plans for a healthy lifestyle.

The group meets at Plumley Armory during the afternoon. "We meet every day, even on weekends, during the regular week we meet for an hour to an hour and a half," according to Quasnitschka.

The group tackles the program in a circuit workout comprised of squats, pushup, pull-ups, penta lunges, shoulder presses and shuffle box jumps, to name a few key exercises.

Much equipment is not needed; a box jump, dumbbells, curled bar and medicine ball. The students use what is in the gym, according to Farrell.

Since there is no rest between repetitions the individuals are head-on continuously. "Having little to no rest in between each exercise is what strengthens our core," Farrell said.

"At first it seemed very hard, the program is designed to get everything out of you," Quasnitschka said.

Bock agreed. "At first the workouts were overwhelming, then your body adapts. What's great about the workout is it continuously changes to keep our body guessing."

For Bock, the CrossFit-based program made him realize he really "likes to put out every day."

Now in week 5 the program is focused on muscle growth, which includes longer rest time between sets, lowering repetitions and heavier weight for lifting.

The trio said the constant repetitions and numerous amounts of sets take a toll on them. "It is mostly mental," said Quasnitschka.

The group environment is what keeps them going. "Working out with a group, it is a lot harder to shrug off not going to the gym," Quasnitschka said.

Still the three are not always gung-ho. "We motivate each other, some days one of us is having a great day and the rest of us try to match him," Bock said.

According to Farrell, "Working out with a set group provides the proper motivation to not let the person next to you down."

Tyler Beresford, a 20-year-old sophomore international studies major from Haymarket, Va., asked to join the group.

"I have been looking for a conditioning and strengthening program like this since I came to Norwich," said Beresford.

"Anyone who has a desire can work out with us, we all have the same desire to improve our fitness," Quasnitschka said.

Overcrowding in Plumley limits the group.

"Space is definitely a battle we face every day," said Quasnitschka. "We end up having to work out in limited space at (Plumley Armory)."

The group has found a solution. "We can take all equipment out into the hallway, and not bother with being inside the gym," Bock said.

Individual performances have exceeded each group member's own expectations. This includes higher repetitions, and proper form throughout exercises.

"The proof is in the pudding," said Farrell. "There is a lot of the cardio in the program, and it has translated into an improved runtime for me."

Quasnitschka has also seen an improvement in his physical fitness exams. "I went from a 264 Marine Corps Physical Fitness Score to a 291."

With the pull and push methods being explored throughout the workouts, Bock have seen results in different areas.

"My endurance and core has improved nearly double, aesthetically I am more defined overall," Bock said.

The group hopes the improvements transfer towards future success at Officer Candidate School in Quantico, Va., where their training will take place this summer.