Trying to improve my strength

X

xjrrrdx

0
Okay, lets see where to start.

I am in the Army, and I have to take a PT test every month. It consists of, pushups, running, sit-ups. Both the pushups and the sit ups are timed for 2 minutes. I can do 60 pushups and 59 situps, it gets me a good score but I want to be the PT stud haha.

Anyway, what are some workouts that can help me improve my score? My biggest improvement needs to be abs, they are my weakest point. I am not too concerned with definition more so strength/endurance of my muscles.

I suppose supplements could be used too if they are recommended.

I appreciate your help. I hope I was not too brief.
 
Military physical readiness is based almost solely on physical endurance, endurance in dealing with resistance and cardio.

In my 8 years in the military, I've had the opportunity to see a lot of fit people not succeed the way they would like to because the are not conducting training specific to their requirements. The greatest example of this were the people I new back in the ROTC program who had adopted a body builder style of resistance training that was not overly beneficial to PFA and PT requirements.

That being said, you will probably benefit the most from a resistance training program that focusses on endurance based gains.

Resistance: Light to moderate
Sets: 2-4
Reps: 13-20
Rest: 45-90 seconds
Form: 2-count down phase, 2-count up phase

The higher volume of repetitions, coupled with shorter rest periods between sets will create the most cardiovascular-like adaptations, improving your muscular endurance.
 
I would also put some time into training for the way the test will be conducted. In other words time yourself for 2 minutes and go all out with as many pushups as you can manage. I guess the ultimate goal would be to work at a pace that fires out lots of reps that you can also sustain without burning out a lot towards the end. And the only way to discover what works best is to practise it :)

Maybe as you get tired you might find it best to do fast reps with a couple seconds rest in between each, rather than tryin to work continuously.

I'd try doing this once a week after a few days rest from the other routine that was suggested.
 
jonny100 said:
I would also put some time into training for the way the test will be conducted. In other words time yourself for 2 minutes and go all out with as many pushups as you can manage. I guess the ultimate goal would be to work at a pace that fires out lots of reps that you can also sustain without burning out a lot towards the end. And the only way to discover what works best is to practise it :)

Maybe as you get tired you might find it best to do fast reps with a couple seconds rest in between each, rather than tryin to work continuously.

I'd try doing this once a week after a few days rest from the other routine that was suggested.
Click to expand...

A great idea, but I wouldn't do it every week. It is maximal effort, and doing so will only serve to burn you out and stifle your normal training regiment. I wouldn't pre-test like this any more than twice a month... though once a month will most likely suffice.
 
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