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Muscle Building Questions - Army Physical Training
Tests
Question:
The army has a physical training test and I can't seem to pass them
for my age. I have to complete 42 pushups, 53 situps and run a 2
mile run in 15 minutes. We do PT tests everyday but that doesn't
seem to help. I do pushups at night and also situps. I'm stationed
in New York and I don't really have all that much time to do it
on my own. How can I improve and have quick results?
Answer:
If you want to increase your overall reps for push-ups, I would
recommend focusing on strengthening your secondary muscles. The
primary muscle in the press up exercise consists of the pectoralis
major (chest) muscles, and the secondary muscles are the deltoid
(shoulders) and triceps (back of arm). Here are a few exercises
to increase the strength of your deltoids and triceps which will
hopefully increase your strength and repetitions for push-ups.
You might also want to use a spotter/assistant when training for
high rep push-ups. Have a friend lay down next to you and once you
start getting tired, have him use his hand and push up on your chest.
This will allow you to get in several more push-ups once your past
failure. This is a great training tool to use for ultra high reps.
In terms of your running times, you might want to add in sprint
interval training for added intensity. Jog for 5 minutes, then sprint
for 1 minute. You can do 2-3 reps of this training followed by a
few 80-100 yard sprints to get a great workout. One of the biggest
factors in reducing your running times, is to decrease your overall
body weight by decreasing your body fat levels. Your diet is extremely
important for shedding the extra weight which will make it much
easier to run long distances.
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