Army Training Program Help.

[nourkah]

I'm in the Army and want to succeed in their Annual Physical Fitness Test so that I can go to some special schools.

It consists of:
2 minutes of pushups
10 minute rest
2 minutes of situps
10 minute rest
2 mile run

When I was in Basic Training I was in good shape, but that has changed. I have started working out and hope to improve this test. My full workout program and diet can be found here:
http://forum.bodybuilding.com/showthread.php?t=752300

One thing I noticed in Basic was that the people who were really strong and muscular didn't necessarily do the best at the pushups and situps. What kind of excercises can build the endurance that is necessary to knock out as many as possible?

Basically I just want to know if the program that I have linked to is going to help me with this, or if there is other things I could do to work on these three things.

[jynxlynx]

It sounds like you're looking for strength endurance training. There's an article somewhere on bb.com about that. If I recall (because I'm interested in the same) correctly, utilizing heavy weights and shortening your rest breaks in between. For example. Instead of taking 1 minute or two minute breaks after lifting, take a 30-40 second break instead.

Also, just keep knocking out those push-ups and try to squeeze one last one out. It will eventually allow you to build those reps. I remember starting off only being able to knock out 25-30 in a minute (USAF standards are much different. ). Now I'm able to knock out 62 in a minute. For my age group (33), I only need to do 50 push-ups in one minute to max out my score. Right now I'm maxing out as an 18 year old. Hah!

Good luck and I'm eager to see your improvements.

[leonc3107]

Ok thats easy, plenty of pushups and sit ups equal more push ups and sit ups...

Ive recently left the British Army as a Lance sergeant after 8 years, and our test was pretty similar, heres what i did to improve my stats.

20 push ups, 30 sec rest, 19 push ups 30 sec rest, 18 p/ups. 30 sec rest... all the way down to one press up... if you cant do the full compliment either increase the rest time or just go till failure, do the same with sit ups, but hold a 10kg weight on your chest...

Obviousley this wont work for everone but its what worked for me, my stats when i left were, push ups: 73 - 2 mins, sit ups: 97 - 2 mins, 1.5 mile run - 7mins 49 secs...

Hope this is of some help...

[nutsy54]

Like they said - situps & pushups, just do 'em. Figure out your max in each right now, then do something less than that for several sets as warm-up on your regular workout days. The key is NOT pushing yourself to failure every time, but gradually increasing the reps.

[cannonrider2434]

i dont know too much about amry training, but if your looking to do that type of workout, you have to practice it. push-ups, sit-ups, and run non-stop man. you want to be able to blow people, so do more than they ask. if they want you to do 2 minutes straight of pushups then at home, make sure you can go 2 minutes and 30 seconds straight, when you go in there u will be perfectly fine, dont worry about it