Posted: 3/23/2008 5:52:04 PM EDT
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Hey all, I IM'd AGW but never heard back so I'm coming to you all for help. I need a bit of help coming up with a workout routine. I am in the Army and need to max my APFT. My goal is to be able to do 75 pushups in 2 minutes, 80 sit ups in 2 minutes, and run 2 miles in a time of 13:00 flat. I have 2 months to get there and have a gym membership but am unsure as to what to do. I also have those "push up pro" things that I like for doing p;ushups as it makes me go down lower so I am sure that I am breaking the plane. Here is where I stand now, I took an APFT a couple weeks ago and did abysmal, I mean I've taken many before and I've actually failed an APFT before and done better scorewise than this one which I passed. I did 40 push ups, 61 sit ups, and ran the 2 mile in 16 minutes. This is not typical for me, I usually get around 70 pushups give or take a few, and my run is usually around 14:30, but I've let myself get out of shape. My pushups are where I always have lacked. I am just barely 5'7 and 159 LBS and could stand to lose a few pounds as well. Do you have any advice for me? I really want to improve myself and get the maximum. Thanks for your time. Steve |
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The best way to increase push-ups, sit-ups, and 2 mile run is to do push ups, sit ups and run. Beyond that, mix in some sprint training, some HIIT training, and start hitting the weights. Do planks, flutter kicks, swiss ball, etc. Start cleaning up your diet. More whole grains, lean meats, no pop, gatoraide, or sugary juice. Lots of vegitables and fruits. Make sure you take a multi-vitamin. Being in shape is a long term commitment, which eventually becomes a way of life. I'm sure you already knew all this stuff, but there really isn't a magic fix. I lift and do some light cardio. With that I max my push-ups, usually max my sit-ups, and run between a 13:30-14:30 depending on how much I train. I don't really focus my training on the APFT too much. Just generally trying to be in shape works for me. But YMMV, good luck! |
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I'm not looking for a magic fix, I just want some kind of routine to do at the gym, something with goals to work towards. That is what I am trying to find. In the end I know that the only way to get better at those individual events is to do them, however I am just trying to increase my overall fitness. As you said my diet is something that certainly needs work. Steve |
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Only work out 6 days a week, 7th day rest day. For these its best to do only one every other day for the run and one or more a day for pushup sit-up improvement. To help with the run: Sprints, long runs 5+ miles, and 2-3 mile boot runs. Pushups: Regular, wide-arm, elevated both. Always max. Do them every night. Situps: Max situps, max bicycle, max flutterkicks. Situps every night |
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I have found push up improvement programs have a terminal point for some of us that is below the PT test max. I have very long arms and lift a larger percentage of my body weight than many people. Here is what I have done. Using a scale I did a push up - I recorded the number when I was up and the number when I was down and then based my inital program off of that. This was my bench program it is reps and weight 8 155 5 165 5 175 3 185 3 195 1 205 3 190 5-8 175 Max 155 Then I move up 10. Right now my base is 185 - I have been doing this for about two months - my next goal is to be doing all my weightlifting above my body weight - this ensures I have enough strength and endurance to do well on the APFT and survive in the field. |
