Looking for routine advice

S

SFTraining

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So I was ready to take the plunge into Special Ops, however other professional issues/family issues took me out of training for quite some time, (close to 7 months) and all I was able to do, maybe weekly, is run for a few miles.. I feel way out, and for some reason, need a jump start, to get back on track..

I need to be able to score ridiculously on the PT test. The standards are:

- 2 Miles in under 14min
- 70 push-ups
- 70 sit-ups
- 7 Pull/Chin-Ups

I can get close on these things, but those are what I consider to be minimums, since I don't want to be aiming low.. I've heard that the best way to increase push-ups/pull-ups/sit-ups is to do them, but I've heard that doing them in Stair-step fashion (start with 40, rest for 30 seconds, do 30, rest for 30, do 20, rest for 30 do 10) is the most beneficial. Anyone have any experience with that?? Also, is it a "do it everyday," type of conditioning, or is it every other day?

Also, I'm not really trying to cut a ton, but I need to get my fat-weight down, but don't mind if I'm gaining muscle weight.. Is cardio everyday a bad thing??

I've trained so many different ways over the years, but they all gave about the same results.. Anyone have any thorough tricks??


JT

PS- Cigarette-free for 8 months, and damn, it feels better than I thought it would..
 
Frankly I do not know how to help you but I know a site where you can get a lot of information that you need.this site helped me a lot. nutrition-exercise.com
Good Luck
 
When you can do 25+ of something, like pushups and situps you are stressing endurance more than strength and those can be done pretty much every day, and one set of as many as you can do is probably as good a way to train them as any. Although you might want to find a way to increase the resistance (like holding weights or having a buddy sit on your back) that makes you fail at 12 or less reps. then those are stressing your CNS (central nervous system) more and should be done no more than every other day.

Pull ups fall in a different catagory, especailly if you can only do less than 12-15 reps and then the strair-step method works well. Also try different hand spacings, pronated and supinated grips, negatives, etc. for variety.
 
With the reps you are looking for, you will need to train your muscles to use oxygen during the exercises. Endurance training (15+ reps with 30s or less rest between sets) is the way to go.

For your specific situation I would put you on 3 sets of each exercise going to failure on each. As your get better and better drop the rest. This will help the body buffer lactic acid and use O2 rather than glucose more effectively.

Next thing is form. If you are using your triceps and delts for the push-up you will fatigue very quickly. Make sure you are engaging the pecs as the primary movers during the lift. Check out elevationfit.com for more info on proper form.

Finally, beware of overtraining. Working each muscle group 2x a week should be fine as you are not damaging the muscles in the same way a strength training program would. Pay attention to your progress and how you feel, don't be afraid to take a 3 day weekend from training every once in a while if you need it.
 
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