11/27/2008 10:51pm, #11Originally Posted by 3moose1
A pyramid is a pyramid. You do a few reps, and then a short rest. You add to those reps, and a short rest. You keep adding reps, until you reach your goal amount for the exercise and then you work your way back down again. You take a short rest in between each set of push-ups. And by short rest I mean between 15-30 seconds. For example:
As for how many, that's for you to decide. I don't know you and I don't know what you can handle. I'm going to tell you, this is going to tire you out the first time you try it. (If you do it right).
If you want to make this a little more difficult. Cut the size of the pyramid, but add in different hand positions. Hands close (Diamond), hands shoulder width w/fingers pointing forward (elbows will pass along your sides), and hands wide. Example:
If you want to get high-speed, add bag drills on top of this. Speed bag, heavy bag, tea-bag...I mean. *cough* Instead of resting do 30sec. bag drills in between sets. You can also alternate with a 30 - 45lb dumbbell. Grab it by one side and hold it straight above your head. Then bring it behind your head and press it back up again. You can pyramid those as well. **CAUTION** DO NO HIT YOURSELF IN THE HEAD WITH THE WEIGHT
Push-ups must be done correctly or they will not work. You're going to hear this phrase used all over your Air Force career...and believe me, I'm laughing at you already. "Front Leaning Rest Position."
Last edited by AlphaFoxtrot51; 11/27/2008 10:54pm at .
11/27/2008 10:52pm, #12
I used to do 3 miles in about 17 and half minutes, and was never a track guy. And I was always hovering at my maximum weight limit. Just pace yourself. It's not that hard.
I thought AF PT consisted of;
1. Drinking a large cappuchino in under 30 minutes
2. Adjusting the air conditioner controls
3. bullshitting in a group, and then solo via e-mail.
11/27/2008 10:54pm, #13
"WarHawk?" "Thunderbolt?" The Air Force can be so cute sometimes.:pancakebu
Seriously, though, try not to just train to the test or you will end up hitting a plateau early in the process. For the run, try to always run farther in training than you need to for the test. Intervals (walk/run and run/sprint) will help you develop speed while runs of three miles or more will help with endurance. One and a half miles is a pathetically short distance for a workout (I rarely run less than four), so try running the distance two or three times with short breaks in between.
For sit ups, do a variety of ab exercises including planks for stability. Every once in a while do a set according to the regulations for the test just to check your progress, but you will find that it is not the best exercise in and of itself for ab strength.
Pushups: pyramid sets are the way to go. Also use freeweights (not machines!) for cross training your chest and shoulder muscles. I seem to make some progress by doing sets of pushups at the end of a workout, when my muscles are already tired.
For pullups, do pullups! The lat pulldown machine at the gym should provide no temptation. If you can't do more than two or three, use a couple of resistance bands to effectively reduce your body weight. Once you can do five or six, try doing pyramids. At the end of each pullup workout do a few negative sets as well. Stand on a box or a bench so that you can start from the up position and lower yourself for a ten count. Wait a few seconds and repeat. Also, make sure you use an overhand grip (palms facing away from you). It will be harder at first, but you will find that you increase your repetitions faster than you would using an underhand grip as you are recruiting more of your back into the workout. It also makes it easier to do a dead-hang at the bottom of each rep. Bent elbows don't count. +rep if you beat my personal best.*
11/27/2008 10:57pm, #14
Originally Posted by Jack Cheddar
- Join Date
- Jan 2008
- MCMAP, Judo, sex appeal
But yeah, i'm actually going into the Security Forces, so hopefully i'm a little manlier then those computer tech nerds.
PROOF that I'm not a completely useless poster:
Originally Posted by Cy Q. Faunce
11/27/2008 11:01pm, #15
For your running, use resistance training to increase your endurance at first.
If you can run in a higher altitude, uphill, with say a backpack full of something weighty, when you need to run on the tack, it will appear easier.
Like Foxtrot said, you need to suck it up, even when you want to stop. Use markers. At first figure out a distance and what you pace will need to be to get you there. Then run it.
If you want to stop....don't. If you NEED to stop, force yourself to run a little more then you can, say another block or another lap, then stop.
And remind youself, tomorrow, I can't stop anytime BEFORE this spot. And force yourself to stick to it. When you get that that spot, force yourself to run further then that spot. Pretty soon you will be finishing and finishing in the time you need. If your high school has Cross Country or track runners, run with them.
Hell, sign up for track in the spring just to get your running form in shape.
11/27/2008 11:02pm, #16Originally Posted by Jack Cheddar
My fastest ever was 19:30. I always made up for it by maxing out the pullups and situps.
Some of us just aren't built for speed.
11/27/2008 11:11pm, #17Originally Posted by mrm1775
11/27/2008 11:20pm, #18Originally Posted by 3moose1"No. Listen to me because I know what I'm talking about here." -- Hannibal
11/27/2008 11:23pm, #19Originally Posted by Cassius
11/27/2008 11:27pm, #20
PJs and CCTs are studly in any branch, and very, very well trained. If you want to be a PJ, start swimming laps.