What can I expect in one week?

Trotter

Im doing a fitness test in around 1 week, and it involves sit ups, push ups and a 2 mile run.

I've been working on them all for a while, but I really want to do my absolute maximum on the day.

Can anyone advise me as to what I can be doing over the coming days to increase the number of sit ups and push ups I'll be able to do on the day?

Thanks!

Odysseus

All I can offer is a you is a push up drill. Do one push up break for a second or two, then two, then three, by the time you get up to seven or eight you will want slightly longer breaks, work up to ten. Then back down to one, it should help. Do this three or four times a day it only takes a few mins and its a 100 push up each time. Doing in sets like this should help the amount you do in one go on the day, I personally find I build up the ability to do push ups very quickly but also lose it at the same speed. Hope this helps.

Hanley

If you've been training hard for this for the last while then there isn't much you can do in the last week that's gonna make you stronger. It's more likely that'll you'll push too hard and come in being able to do slightly less than you could if fully rested.

Running Bing

Trotter wrote: »

Im doing a fitness test in around 1 week, and it involves sit ups, push ups and a 2 mile run.

I've been working on them all for a while, but I really want to do my absolute maximum on the day.

Can anyone advise me as to what I can be doing over the coming days to increase the number of sit ups and push ups I'll be able to do on the day?

Thanks!

Is it the APFT your doing?


Not really much you can do now to improve. Whats always worked for me is to do as many push-ups as I can in 2 minutes then go onto my knees and do them to failure. Similiar thing with sit ups i.e. do as many as you can in 2 minutes then do crunches to failure. Ill do sets of these throughout the day. The only way to improve is to just keep doing the things.


Different people have different ways of doing it. Some pace themselves and maintain a steady pace in all three excercises, some start of like a house on fire. I like to do as many as possible quickly and then squeeze a few more out. Again you should know by now what you prefer.


One piece of advice I would offer is do nothing for the two, or even three days, before the test. You want to be well rested and your muscles well prepared before you try for you best.

Have you been training long for it or have you just realised your screwed and need to do all you can in a week to pass?:D

Trotter

Babybing wrote: »

Is it the APFT your doing?

I'm not sure what the APFT is so I guess not

Thanks for the advice!

rubadub

Trotter wrote: »

Im doing a fitness test in around 1 week, and it involves sit ups, push ups and a 2 mile run.

I've been working on them all for a while, but I really want to do my absolute maximum on the day.

Do you know how many you will be expected to do? And can you do that yet.

I was doing 50 pushups each morning for a while, moment I got up. I was able to do 75 on a good day. Now I just do inclined ones to lower my reps and am working up to handstand pushups. Once you can do a good amount there is no real risk of overtraining my doing them everyday. It would be like me doing curls at a weight I could do 60reps for.

Eat well on the day of course!

Trotter

rubadub wrote: »

Do you know how many you will be expected to do? And can you do that yet.

I was doing 50 pushups each morning for a while, moment I got up. I was able to do 75 on a good day. Now I just do inclined ones to lower my reps and am working up to handstand pushups.

I'd like to be able to do 40 or 50 of each ultimately. Im at the 30 ish mark on both now. If I could manage 35 by the end of the week, that'd be great. I'll keep at it. I'm coming from a low base. My upper body strength was shocking but I've been working on it for a while.

arybvtcw0eolkf

Whats the test for, and is there different pass grades?.

The reason why I ask is that if its like the army you'll be graded on your lowest score & (if its the army) you'll do your push ups & sit ups first.

So if you think you can only get grade III (your lowest score) on your run, but can get a higher grade on your push ups and/or sit ups then know what your score should be on these and stop at your pass rate, saving your energy for your weakest test.

If your doing it for the Defence Forces let me know and I'll give you a few little pointers.

rubadub

Trotter wrote: »

I'd like to be able to do 40 or 50 of each ultimately. Im at the 30 ish mark on both now. If I could manage 35 by the end of the week, that'd be great. I'll keep at it. I'm coming from a low base. My upper body strength was shocking but I've been working on it for a while.

That is a decent amount. I imagine you would pass most tests easily with that. Is it a normal work test?

Obviously some army test or something will have higher standards.
http://www.army.com/enlist/push-ups.html

100% on pushups for me!:eek:

http://usmilitary.about.com/od/marines/l/blfitmale.htm
100% on chinups too, they allow you do either pullups or chinups.

They would need a calendar to time my 3mile run though