You are anchoring your feet with DB's right? Doing so lets you use your hip flexors which is way faster. 60 in a minute with that form is not that hard if you come in rested. Flex hard at your hips while squeezing torso.
If you have to do them with feet unanchored, in a frog stance (no hips), good luck
If you have to do them with feet unanchored, in a frog stance (no hips), good luck
broke my 38 threshold!! and with no rest day either, I busted out my wifes' metronome (no not methodone) and it helped me set, or at least try, to get a nice fast rhythm.
So what if I only broke it by 1 at 39, that is 1 step closer to my goal of 45
I'm doing at least 100 situps a day and will have 1 rest day, which is the day before mock PFT's
I find my abs recover much faster then something like my shoulders from pushups, and a bit of rest does pushups better.
@gramboh, I'm jamming my toes under a cabinet space for timed situps. Out at PFT tests, I didn't have that option so I just did what I could, but I will have a partner with me next time.
So what if I only broke it by 1 at 39, that is 1 step closer to my goal of 45
I'm doing at least 100 situps a day and will have 1 rest day, which is the day before mock PFT's
I find my abs recover much faster then something like my shoulders from pushups, and a bit of rest does pushups better.
@gramboh, I'm jamming my toes under a cabinet space for timed situps. Out at PFT tests, I didn't have that option so I just did what I could, but I will have a partner with me next time.
BeauJangles
Lifer
- Aug 26, 2001
- 13,941
- 1
- 0
What agency are you taking the test for?
Look into tabata intervals. They're great for building stamina.
20 seconds of work followed by 10 seconds of rest repeated 8 times.
Look into tabata intervals. They're great for building stamina.
20 seconds of work followed by 10 seconds of rest repeated 8 times.
My applications are pending with several agencies, but im gunning for the fbi s.a. position right now. Gotta be fit enough to.pass in 23 days :awe:
BeauJangles
Lifer
- Aug 26, 2001
- 13,941
- 1
- 0
Best of luck!
I have an application pending with the USMS, but they basically have a hiring freeze for non-veterans at the moment. Bummer.
Seriously take a look at Tabata intervals. I know that they've helped me improve my max pullups, air squats, pushups, etc. Also, don't over-train yourself in the next three weeks. It's better to go in there able to bang out 85% of your goal than be exhausted and only get 50% of the way there.
i agree you need to set the fastest pace possible in the beginning. The metronome I'm using helps me move faster then I have been, but not so fast that I feel like I'm just totally losing posture and rythm like this perosn
http://www.youtube.com/watch?v=kjorFPoLNkI&feature=fvw
AznAnarchy99
Lifer
- Dec 6, 2004
- 14,695
- 117
- 106
After reading this Im going to see how many I can do in a minute. Ill edit it with results =P
40 in 1 min first try. That was actually harder than I thought lol.
40 in 1 min first try. That was actually harder than I thought lol.
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mb
Lifer
- Jun 27, 2004
- 10,233
- 2
- 71
That counts as a sit up??? I'm going all the way up when I do it.. those are more like crunches than sit ups...
These are more like how mine are http://www.youtube.com/watch?v=n6j3XTfTrRE&feature=related
mb
Lifer
- Jun 27, 2004
- 10,233
- 2
- 71
9/29/10
38 in a minute today. First time trying to do it two days in a row. I'm happy with the number.
I kept going after the 60 second mark to see how many I could do in a row and got to 72 before my stomach felt like hell. After 55 or so it kept getting harder and harder with each one.
ran a 11 min 19 sec 1.5 mile today
tried sprinting 300m after that and my lungs gave out of air, which I guess is still a good sign that my body can still go further faster!
sprinting and situps man, that's all I really need to focus hard core on right now, then circuit train my last week 1/2 to build some more stamina
tried sprinting 300m after that and my lungs gave out of air, which I guess is still a good sign that my body can still go further faster!
sprinting and situps man, that's all I really need to focus hard core on right now, then circuit train my last week 1/2 to build some more stamina
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mb
Lifer
- Jun 27, 2004
- 10,233
- 2
- 71
You've got me beat big time on pushups, I could only do 24 just now. Might have been able to do 1 or 2 more but I'm at work and didn't feel like pushing it and my form probably wouldn't have been that good anyway.
And yes I'm that freaking bored on my lunch break that I did pushups in my office :|
Conducted my 3rd mock PFT today at an actual .25mi track
could have done more situps, my feet kept slipping under a weighted bag I brought with me, going to use dumbells next time.
300m needs some serious work, i'm thinking of focusing on sprints this time instead of doing the 1.5miler
situps & pushups I'm already there!
Today Last week week before that
situps 40 32 32
300M 54 58 56
pushups 40 34 30
1.5 mi 719 743 sec 740 sec
could have done more situps, my feet kept slipping under a weighted bag I brought with me, going to use dumbells next time.
300m needs some serious work, i'm thinking of focusing on sprints this time instead of doing the 1.5miler
situps & pushups I'm already there!
Today Last week week before that
situps 40 32 32
300M 54 58 56
pushups 40 34 30
1.5 mi 719 743 sec 740 sec
I am so freaking pumped for another pft test this weekend. I can just feel it that i can pass now.
Just need 3 more situps, pushups are OK, drop 25 secs on 1.5 mi run, doable, and drop 4-5 secs on 300m sprint.
This would take off so much pressure for next week, but knowing i have another mock test to gobis more comfort!
Im thinking two days rest prior to testing will seal the deal.
Also, in relation to my OP, i can easily do one situp in one second inervals, but i gas out around 30 with that speed. With more training i see no reason why i cant do 45-50 with a few weeks more training
Im so happy with my results so far in the last month, cant wait to start doing more then just the minimum for pft score
Just need 3 more situps, pushups are OK, drop 25 secs on 1.5 mi run, doable, and drop 4-5 secs on 300m sprint.
This would take off so much pressure for next week, but knowing i have another mock test to gobis more comfort!
Im thinking two days rest prior to testing will seal the deal.
Also, in relation to my OP, i can easily do one situp in one second inervals, but i gas out around 30 with that speed. With more training i see no reason why i cant do 45-50 with a few weeks more training
Im so happy with my results so far in the last month, cant wait to start doing more then just the minimum for pft score
ran a 11 min 8 second 1.5 mile today....whew I thought I was going to die at the end. I saw my 1 mile lap speed saw no improvement so I went into overdrive and pushed myself harder then I have before on the last .5
AyashiKaibutsu
Diamond Member
- Jan 24, 2004
- 9,306
- 4
- 81
The way I do speed situps is to keep my back straight the whole time. Makes it so my thighs are doing all the work, but I can do them really fast as I get tired I switch to using stomach muscles since I can't go a whole minute doing them back straight. Air Force situps are closer to crunches though (elbow has to touch midthigh or higher).
mb
Lifer
- Jun 27, 2004
- 10,233
- 2
- 71
10/24/1010/5/10
43 in a minute!
My pace felt really fast for the first 22! I hadn't really done much to target my abs since the 29th, but I have done exercises involving them (squats, for example).
So far from 9/19 to 10/5 I've gone from 37 to 43
48 in a minute!
I hadn't timed myself in quite some time. I felt really explosive for the first 20 and still fast up to 30. Started slowing down after that. The last 5 were tough.
I kept going after 1 minute to see how many I could do, and it was REALLY hard this time compared to the last time I kept going. I gave up at 60.
Just came across this thread. I've been training for the same test. Have you passed Phase II yet? When did you pass Phase I?
My best so far are, although I these were not done in a single practice test which I plan to do this coming weekend:
42 situps
52s 300m
50 pushups (but I think my form was poor on the last few)
11:56 1.5 mile
I've mainly been focusing on situps, pushups, and the distance run. Past few weeks I've been going to the gym in the morning and working on sqats, shoulders, and back--hopefully to help with pushups and the sprint. I think with someone running next to me I could get under 50 seconds.
My best so far are, although I these were not done in a single practice test which I plan to do this coming weekend:
42 situps
52s 300m
50 pushups (but I think my form was poor on the last few)
11:56 1.5 mile
I've mainly been focusing on situps, pushups, and the distance run. Past few weeks I've been going to the gym in the morning and working on sqats, shoulders, and back--hopefully to help with pushups and the sprint. I think with someone running next to me I could get under 50 seconds.
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