To start off, sorry for long post, but I tried to include all relevant information.
Hello all. I have a few goals that I would like to achieve, and would like to ask the best way in which to do this.
My goals are not to become big, or ripped. I am currently 6’3, 185lbs. I am slated to take the NY State Trooper exam in January, and would like to be able to ace the physical part of it.
Sit-ups - 40 [One Minute]
Push-ups - 33 [No time] (would like to hit 41 at least)
1.5 Mile Run: 13:53
Now, I can do the run, I can do the sit-ups for the most part, but I am lacking on the push-ups.
However, instead of just the State Trooper exam, I would like to be able to complete the Navy Seal physical fitness requirements, as written, which are:
Push-ups: 42 [2:00 Minutes]
Rest for 2:00 Minutes
Sit-ups: 50 [2:00 Minutes]
Rest for 2:00 Minutes
Pull-ups: 6 [No Time]
1.5 Mile Run: Within 11:00
So basically, I want to focus mainly on muscle strength and endurance, and am not so worried about getting big. Can anyone recommend how to do this? Should I just go through the SEAL physical test and do as many pushups in 2:00, then rest 2:00, etc…? Or is there a routine I should be looking at?
Right now, I run a Push/Pull/Legs routine as I am a relative beginner in the gym and this works great for me. It is:
Day 1 [Push]:
Warm-up 1.5 mile run in 12:00
Bench Press: 3 x 10,8,6
Military Shoulder Press: 3 x 10,8,6
Brain Busters: 3 x 10,8,6 (I superset this with the curl bar,
doing first brain busters 10x, then i
do the close grip tri bench type
exercise 10x, then 8 with the workout,
Day 2 [Pull]:
Pull-ups: 3 x 10,8,6
Rows: 3 x 10,8,6
Lat Pulldown: 3 x 10,8,6
Barbell Curls: 3 x 10,8,6
Core: Sit-ups and crunches
Day 3 [Off/Cardio]:
Normally do a 2.5 mile run in around 22:00 (second mile is uphill)
Day 4 [Legs]:
Squats: 3 x 10,8,6
Hack Squats: 3 x 10,8,6
Leg Curls: 3 x 10,8,6
Calf Raises: 3 x 10,8,6
So its two days on, one day off (cardio), then two days on, etc.
I travel on the weekends (for sports), so I miss a big gap on Sat-Sun as I cannot work out. As I said, I am a beginner. Another problem is the gym I attend is restricted access, so I cannot bring a workout partner or spotter. My metabolism is incredibly high, and I am very active.
So, the goals are to be able to complete that NAVY Seal exam as prescribed and increase my strength.
Also, just so you all know, I have tried some more complicated and complex workouts, and they just don’t seem to have the same results for me as I suppose I lack the muscle endurance to go through long exercise programs. I am not positive on that, but they have all failed for me that I have tried when the movements and such get too complex.
Any assistance is greatly appreciated!