Interval training puts your fitness through the roof !

Utrinque Paratus

Heres my fitness regime, previously I was jogging 3 x 30 mins per week, doing weight training, sit ups, press ups pull ups etc as well on days in beween. I could not get my running time for 1.5 miles below 11 minutes for the first 1.5 miles.

Im 42, 14.5 stone, 6ft 1inch and muscular.

Since I changed the way I train my fitness had gone through the roof.

Monday.....30 min jog..........suddenly Im running the first 1.5 miles in 9.20 !! I got the speed I previously lacked. And I feel Im getting fitter ! This is after 1o days.

Tuesday...Weight training, in between each exercise I do press, ups, sit ups, lunges, pull ups etc, etc.

I then go to a football pitch at the back of my house, do "Interval training," 1 lap fast/sprint, 1 lap very slow, I do 10 laps. Then do 3/4s training, 30 press ups, sprint 20 yards, 30 sit ups spirint 20 yards 20 standing squat thrusts............Interval training is what has made my fitness so much better.

Wednesday ......Rest.

Thursday..... Kick boxing 1 hour, Im the oldest guy in the gym, lol ! By a long way.

Friday......Weight training and circuits.

Saturday.. 3o minute run or 1 hour kick boxing.

Sunday....rest.

Interval running and three quarter training really increase speed and push you to the next level.


My goal is the "300 club"

50 press ups

100 sit ups

20 pull ups

now the hard bit.......a three mile run in 18 minutes or under.

Heres an American OAP who has cracked it. 64 yrs old can do 27 pull ups and 3 miles in 18 minutes !!

http://www.youtube.com/watch?v=y_nbkwFR5AU

Mellor

Utrinque Paratus wrote: »

My goal is the "300 club"

50 press ups

100 sit ups

20 pull ups

now the hard bit.......a three mile run in 18 minutes or under.

What's the 300 club?
or if that's it, why is it the "300" club. Just curious, it's prob obvious but I can't figure it out

Utrinque Paratus

Mellor wrote: »

What's the 300 club?
or if that's it, why is it the "300" club. Just curious, it's prob obvious but I can't figure it out

You have to get 300 points max score to qualify, you get so many points for each exercise completed and the time you do the run in.

As your fitness improves and points score goes up each time you do it, its a good way to see your fitness improve.

Mellor

Might be helpful if you post the points

d'Oracle

Utrinque Paratus wrote: »

Heres my fitness regime, previously I was jogging 3 x 30 mins per week, doing weight training, sit ups, press ups pull ups etc as well on days in beween. I could not get my running time for 1.5 miles below 11 minutes for the first 1.5 miles.

Im 42, 14.5 stone, 6ft 1inch and muscular.

Since I changed the way I train my fitness had gone through the roof.

Monday.....30 min jog..........suddenly Im running the first 1.5 miles in 9.20 !! I got the speed I previously lacked. And I feel Im getting fitter ! This is after 1o days.

Tuesday...Weight training, in between each exercise I do press, ups, sit ups, lunges, pull ups etc, etc.

I then go to a football pitch at the back of my house, do "Interval training," 1 lap fast/sprint, 1 lap very slow, I do 10 laps. Then do 3/4s training, 30 press ups, sprint 20 yards, 30 sit ups spirint 20 yards 20 standing squat thrusts............Interval training is what has made my fitness so much better.

Wednesday ......Rest.

Thursday..... Kick boxing 1 hour, Im the oldest guy in the gym, lol ! By a long way.

Friday......Weight training and circuits.

Saturday.. 3o minute run or 1 hour kick boxing.

Sunday....rest.

Interval running and three quarter training really increase speed and push you to the next level.


My goal is the "300 club"

50 press ups

100 sit ups

20 pull ups

now the hard bit.......a three mile run in 18 minutes or under.

Heres an American OAP who has cracked it. 64 yrs old can do 27 pull ups and 3 miles in 18 minutes !!

http://www.youtube.com/watch?v=y_nbkwFR5AU

So, you see the 1.5 mile as a measurement.
You trained harder and saw an improvement in that measurement.
Fair play.

It looks like what happened is you just trained harder and got better results.

Give yourself some credit mate.

Utrinque Paratus

Mellor wrote: »

Might be helpful if you post the points

2o pulls ups 60 points max

50 press ups 50 points max

50 sit ups 50 points max

.......deduct 5 points from 300 for each failure on pull ups, 1 for each on press ups,sit ups, Ie 5 pull ups loses 40 points out of max 60 etc. 45 press ups loses 5 points.

3 mile run in 18 mins 140 points(max). Deduct 4 points for every minute over.



Thus if you managed 30 press ups(lose 20), 5 pull ups(lose 45), 40 sit ups(lose10) and ran it in 28 mins(lose40) your score would be.


185


It helps to have a calculator, lol.

squod

Still don't get it.

Utrinque Paratus

squod wrote: »

Still don't get it.

You simply deduct failures from a 300 max, using a points system.

cc87

Its like weightwatchers, i think?

squod

cc87 wrote: »

Its like weightwatchers, i think?

That's probably why

robodonkey

Found a table on the irishmilitary forum that I've jpg'd and attached below.
Original table from the following article in some Army Magazine.

Seems interesting as a general measure of fitness.

<

---

>
Report: Stephen Tyler

IN an Army engaged in a mission as relentless as Op Herrick, the need for soldiers to display superhuman levels of fitness has grown massively.

Today’s troops hit the ground in Helmand province for patrols lasting several hours, often doing so carrying a hefty weight of personal kit and equipment.

Underpinning the development of the stamina and power required to cope with the demands of operations is the bi-annual Personal Fitness Assessment (PFA), a Service-wide challenge comprising press-ups, sit-ups and a one-and-a-half-mile run.

But while the vast majority of military men and women meet the required standard, a growing number are pushing the boundaries of physical excellence by gaining entry to the prestigious 300 Club.

The elite group takes its name from the maximum achievable PFA score – 100 points are up for grabs in each of the three disciplines – and membership singles soldiers out as being the fittest of the fit.

SSgt Ewen Gillies (RAPTC) explained: “Fitness is the bedrock of soldiering and the 300 Club adds another layer to that. It gives the soldiers something to strive for and reaching the standard is a huge achievement. It encourages them to really push themselves and it can become very competitive.”

As with all groups worth joining, gaining entry into the 300 Club is no mean feat.
To make the grade, soldiers have to complete daunting amounts of press-ups and sit-ups in two-minute bursts before completing the run in a very fast time.

The standards required vary depending on the person’s age and gender, but each target has been set to ensure that a 50-year-old female has to work proportionally just as hard as a 19-year-old male.

The disciplines that make up the PFA were selected to develop key military traits such as core strength and stamina, and 300 Club advocate Maj Dave Wilson (5 Rifles) said that they were now more relevant than ever.

He added: “The tests within it represent a different skill set that applies to different aspects of soldiering.

“The ability to move at speed is especially relevant in whatever environment we face, but it’s about more than that. The press-ups develop upper-body strength and the guys need a lot of that on ops. Sit-ups develop core stability and that’s another good reflection of what’s needed.

“It’s good to know they are applicable across the ages and genders so that the guys and girls can all compete equally, whether they are male or female or have been in six months or 22 years.”

The size of the challenge facing would-be 300 Club members is apparent in the fact that since its launch in October 2009, fewer than 300 Service personnel have met the stringent standards.

Germany-based 5 Rifles have contributed 17 people to the total thanks to a battalion-wide exercise regime taking in everything from loaded marches to circuit training.

Maj Wilson told Soldier that gaining membership has become a “badge of honour” for Servicemen and women.

He said: “It’s well-advertised and well-known and there’s now quite a bit of competition between the guys to get in.

“We do have additional incentives – they get long weekends or a day off if they achieve the standard – but the real attraction is to get to wear the T-shirt and be able to say you are a member.”

With operations placing incredible demands on the current crop of British military men and women, the need for physical robustness has arguably never been greater. But as the challenges have increased, so too have the effort levels of those serving and it would take a brave man to bet against the 300 Club welcoming a lot more members through its doors.

Utrinque Paratus

d'Oracle wrote: »

So, you see the 1.5 mile as a measurement.
You trained harder and saw an improvement in that measurement.
Fair play.

It looks like what happened is you just trained harder and got better results.

Give yourself some credit mate.

1.5 miles is the standard military measurement for speed. Its also a landmark on the route I jog so I always look at my watch.

A good test of stamina is 10 miles with a 35lb backpack over hilly terrain in 1hr 50mins in boots, 11 minute miles over hills with 35lbs on your back is no mean feet.

Im doing a charity run in September that requires it.

http://www.paras10.com/

I also fancy doing a marathon with a 35lb backpack if all goes well.

squod

Can I ask what you weigh now?

Utrinque Paratus

squod wrote: »

Can I ask what you weigh now?

Im 14.5 stone.