T Nation

Training for military test . .

Someone asked me how to prepare for a military physical fitness test. Part of the test requires a maximal number of pushups and sit ups in 2 minutes. What is a good scheme to get 80 in each?

I wish there was some magic exercise in the gym that could improve performance on the APFT, but for 8 years I have not been able to find it. Maxing out the push-ups is easiest for me when I train 2 weeks out by doing a pyramid set in increments of 10 (10-20-30-40, and back down). 60-90 seconds between sets, and I train every 2-3 days depending on recovery.
I train for the run by doing the 50 Yard Dash exercise outlined in a past issue. Incorporate a 2 mile run once a week, and you should max it with no problem.

As for the sit ups, well it’s a shitty test of ab strength, and I’m 6’1", so I suck at them. All I do is perform as many as I can in 2 minutes every 2-3 days. Every other service has eliminated that exercise, but the Army is keeping it. Even after a review board determined how useless it was, and how many back injuries were reported as a result of it.
Using the above training protocol, I can achieve a 290 or better every time.