Author Topic: excelling at the military fitness test  (Read 1636 times)

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pelham32

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excelling at the military fitness test
« on: November 05, 2012, 01:42:45 pm »
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Hey Adarqui/Lance,

I'm in the Air Force Reserve, and we have a Physical Training test every 6 months. My recent scores are never that good because I guess I just never been good at endurance. I just did it again this past weekend with a score of 87.7 which was my best ever score.

I would like to excel at this and score over a 90. the test consists of a waist measurement, then 1 minute of situps, 1 minute of pushups and a 1.5 mile run.
my score this time was pushups- 45
                                   situps- 55
                                   1.5 mile run- 12:07 ( I could have did alot better, but I lost track of my laps and didn't push it the last two laps, so I finished with no lactic acid burning and not even out of breath, which was surprising bc the last two tests getting a 13:00 left me gasping for air and on the verge of puking.)

My goal is to 67+ pushups 
                    67 + situps
                  and a good 1.5 mile run time that I can train for without it affecting lifting or power training performance

Would you guys know how to incorporate these into a extra workout that I could use to slowly increase on these. My next test isn't till 6 months from now. I was thinking like something 3 days a week, and just rep out on these, I'm not sure how to incorporate the run though, I would probably only incorporate this maybe 1 day a week, because to max out on this would be like a 9:30 1.5 mile time. I think that achievement would come at the cost of me losing explosiveness. What do you guys think? I appreciate anything yall have to say.   :raging: This emoticon is a metaphor of my burning desire to accomplish my goals!!! lol
Goal

windmill consistently/ touch top of the square consistently



weight= 193
height= 6'3 1/2
highest touch= top of the square, which is 11'4

LanceSTS

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Re: excelling at the military fitness test
« Reply #1 on: November 05, 2012, 05:11:59 pm »
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  Repping out on the push/sit ups after workouts should get you to those goals quoted if youre frequency is high enough.  What I would do is perform as many sets as it takes to hit your goals/#'s, gradually trying to decrease the sets and get it in one go.

  With the running, I would keep it at a friendly volume and pace until you know its close enough to peak, then up the intensity enough to make your goal time.  You will likely get a little drop off in explosiveness at that time but it wont cause a drastic drop off IF you dont maintain that volume of higher intensity distance work. 
Relax.

pelham32

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Re: excelling at the military fitness test
« Reply #2 on: November 05, 2012, 09:49:10 pm »
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Thanks, this is a very simple and easy way to go about it, I will be trying this.
Goal

windmill consistently/ touch top of the square consistently



weight= 193
height= 6'3 1/2
highest touch= top of the square, which is 11'4