I have a PT test coming up. The initial test is the first week of August and the second test is in December. The second test is graded. To pass the test, I need to complete the following (min):
a) 16+ pull ups
b) 81+ push ups
c) 81+ sit ups (in 2 minutes)
d) 3 mile run in under 24 minutes
e) Bench press at 121% of body weight.
f) Seated shoulder press at 81% of body weight.
g) Squat at 141% of bodyweight
I am a 24-year old, 5'7", 140 lbs female. I used to train quite often, but fell off for a bit. I have picked it back up over the last three months and did Stronglifts 5x5 until my knees weren't happy with the running and squatting volume. I have been focusing mostly on strength, but I am a little perplexed how to train for this, since it seems like three separate goals: strength, endurance strength and endurance. Currently, I am testing at:
a) 7 pull ups
b) 28 push ups
c) 92 sit ups
d) 3 miles in 28 minutes
e) 130 lbs 1RM
f) 100 lbs 1RM
g) 200 lbs 1RM
My weak points are generally my knees and shins. Any advice would be greatly appreciated. Thanks!