weflyhigh
Senior member
- Jan 1, 2007
- 971
- 1
- 81
when I was still working on maxing the army fitness test, the hands down best thing I did to increase my situps was on a decline bench with a weight behind/in front of my head. just put your legs at the top under the pads, grab a weight and hold it behind your head and then do situps and when you get to the top, twist right/left (back and forth) for an extra work of your obliques.
i would seriously do those until I was tired after my regular workout and never once did real situps and I maxed situps on the next PT test.
pushups, on the other hand... I could bench over 225, but could not max pushups while there were kids who could not bench 135 and were getting more pushups than me. it was embarassing. for pushups, you need to train pushups, simple as that. when I was training to max still, I would do 10 diamond (close grip), 10 normal, 10 wide and then back in 10 normal 10 diamond 10 normal 10 wide, etc.
another thing I did after workouts was pyramids. 2 pushups, 3 crunches, 4 pushups, 6 crunches, 6 pushups, 9 crunches, 8 pushups, 12 crunches, 10 pushups, 15 crunches, 12 pushups, 18 crunches, 14 pushups, 21 crunches and then back down... 12 pushups, 18 crunches, 10 pushups, 15 crunches, 8 pushups, 12 crunches, 6 pushups, 9 crunches, 4 pushups, 6 crunches, 2 pushups, 3 crunches
that pyramid would be level 7, if you cant do that, go to like level 5 and then next week go to level 6, etc, and build your way up. if you notice, you do a lot more pushups in total than you can do at once, so you build up endurance. do not take any breaks more than a couple seconds
FOR THE RUN,
pace yourself!! the first time I did a fitness test I ran two miles in 13:40 and then for the next few tests I would always be around 13:30-13:50. Then, I had a test that was extremely important (do or die for my scholarship money) and I had a watch. It was on an 8 lap 2-mile track and so I figured if I ran 1:30 for each lap, that would be 12:00 for 2 miles... I started running and I was hitting around 1:35-1:45ish each lap. At the end I saw I needed to run like a 1:25 to max (maxing is 13:00)... so I said to myself, "I'm going to fucking do it. right now." and I sprinted my ass so hard. I could hear the grader counting "12:52" "53" "54" and I just sprinted faster and I got it RIGHT at "12:59"
i fell over and puked but it was so worth it
in the army, you need to max every event if you want to get on the "extended scale"... so if I had been 2 seconds slower my score would have been like 298 instead of 330ish, which is a huge difference.
what I am saying is: it's A LOT mental. know your pace and if you are on a track, time each lap. it helps SO MUCH. now that I know that I can run that fast, it's actually easy for me to get under 13 minutes for 2 miles
i would seriously do those until I was tired after my regular workout and never once did real situps and I maxed situps on the next PT test.
pushups, on the other hand... I could bench over 225, but could not max pushups while there were kids who could not bench 135 and were getting more pushups than me. it was embarassing. for pushups, you need to train pushups, simple as that. when I was training to max still, I would do 10 diamond (close grip), 10 normal, 10 wide and then back in 10 normal 10 diamond 10 normal 10 wide, etc.
another thing I did after workouts was pyramids. 2 pushups, 3 crunches, 4 pushups, 6 crunches, 6 pushups, 9 crunches, 8 pushups, 12 crunches, 10 pushups, 15 crunches, 12 pushups, 18 crunches, 14 pushups, 21 crunches and then back down... 12 pushups, 18 crunches, 10 pushups, 15 crunches, 8 pushups, 12 crunches, 6 pushups, 9 crunches, 4 pushups, 6 crunches, 2 pushups, 3 crunches
that pyramid would be level 7, if you cant do that, go to like level 5 and then next week go to level 6, etc, and build your way up. if you notice, you do a lot more pushups in total than you can do at once, so you build up endurance. do not take any breaks more than a couple seconds
FOR THE RUN,
pace yourself!! the first time I did a fitness test I ran two miles in 13:40 and then for the next few tests I would always be around 13:30-13:50. Then, I had a test that was extremely important (do or die for my scholarship money) and I had a watch. It was on an 8 lap 2-mile track and so I figured if I ran 1:30 for each lap, that would be 12:00 for 2 miles... I started running and I was hitting around 1:35-1:45ish each lap. At the end I saw I needed to run like a 1:25 to max (maxing is 13:00)... so I said to myself, "I'm going to fucking do it. right now." and I sprinted my ass so hard. I could hear the grader counting "12:52" "53" "54" and I just sprinted faster and I got it RIGHT at "12:59"
i fell over and puked but it was so worth it
in the army, you need to max every event if you want to get on the "extended scale"... so if I had been 2 seconds slower my score would have been like 298 instead of 330ish, which is a huge difference.
what I am saying is: it's A LOT mental. know your pace and if you are on a track, time each lap. it helps SO MUCH. now that I know that I can run that fast, it's actually easy for me to get under 13 minutes for 2 miles
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