• FreeTrainers.com Forums
• Strength & Powerlifting
• PT help for future cadet

Group: Strength & Powerlifting

PT help for future cadet

benpeters8 Posts: 22 Joined: 2005/01/06	2005/09/07, 09:52 AM hey im ben. im tryin to get into the citadel but im not near what i should be in the PT department. i have to be able to run 2 miles in 13:00, 75 sit ups, and around 60 pushups. any advice?
raulduke Posts: 49 Joined: 2005/05/20	2005/09/07, 03:15 PM You must practise. Run at least 3 miles every other day, making sure you breathe in through your nose and out through your mouth (helps avoid cramps), and your time will improve. I'm guessing your pushup and situp goals are timed--say 2 minutes? If this is the case, just keep doing pushups to failure. Your numbers will go up. For situps, make sure you're not doing reverse reps (slowly going back down). When you're up to your knees, simply flop back down on your shoulder blades, bouncing back up. This will improve your total instantly if you're not already doing it. Best of luck to you. -------------- The strong shall stand, the weak will fall by the wayside. Res ipsa loquitur
raulduke Posts: 49 Joined: 2005/05/20	2005/09/07, 03:24 PM Also, try not to stress too much about these goals. As long as you show some improvement and a willingness to work hard you should be O.K.
	2005/09/08, 02:38 AM you can also do sprint work to improve your endurance....along with endurance work twice a week...10 sets of 100 meter all out sprints...3-5 min rests in between once a week..3-5 mile run at constantly improving pace for eahc exercise...sit ups and push ups do as follows 10 sets of 10...with (this you can vary)...10 sec rest between sets....every week...decrease rest by 1 sec...so by week 10 you're doing all 100 pushups non-stop...you can inittially choose a smaller rest period...of 8 seconds for example...it's up to you...or choose 5 sets of 20 reps......play with it a bit...and see where you're at...