Fitness question

[nicker57]

Ok so I'm aiming to get SpecOps and there are a few physical requirements that I have to reach. I know the best way to up my count is to do the exercises but im curious as to your opinions on other things to help increase my counts.

These are the requirements I have to reach, the numbers to the right are where i would like to be at.

- 1.5 mile run - within 10:30 (sub 9:00)
- Swim 500m - within 16:00 (sidestroke or freestyle) (sub 9:00)
- Pullups - 8 (20+)
- Situps - 50 in 2:00 (100)
- Pushups - 50 in 2:00 (100)
- Flutterkicks - 50 in 2:00 (100)

Now I've been advised by my brother who is in SpecOps of some goals that i should aim for to make the training so much easier.

These 2 are all a minimum of where i should be
-65 Pushups-2:00
-75 Situps-2:00
-13 Pullups-2:00

-6mile run- 43:30 This is a maximum time, any longer than this is a fail.

-4000meter swim-80:00 This is a maximum time, any longer than this is a fail.




This is what i really want to do with my life and i know its going to be hard getting there.
You guys have helped me so much in the past so I appreciate any advice on reaching these goals.

 

[crushtime]

Decline Weighted Pushups...45lb plate fits just right. (i would also do different variations...military, diamonds, and wide)

Decline Crunches would help with actual situps

Forced Reps of standard pull ups will make your number go up. Put a chair or bench slightly in front of your feet so you can assist yourself in getting more reps...it helps alot.

 

[nicker57]

Decline Weighted Pushups...45lb plate fits just right. (i would also do different variations...military, diamonds, and wide)

Decline Crunches would help with actual situps

Forced Reps of standard pull ups will make your number go up. Put a chair or bench slightly in front of your feet so you can assist yourself in getting more reps...it helps alot.

Appreciate the reply. I tried putting a 45lb weight on my back while doing pushups and it slid and hit me in the back of the head....

Starting Sunday ill be able to start going to the gym so maybe that will help.

 

[crushtime]

That sounds like it hurt! I should have said that you cant go at to steep of an decline. Sorry Bro! I do love doing that after a workout to burnout...works great for me. It helps alot too if you have a spotter to lift the weight off your back so it doesnt fall when your done.

 

[crushtime]

also...when you said weight...i hope you didn't have a dumbbell on your back because im pretty sure you could knock yourself unconscious lol...always use a plate

 

[nicker57]

also...when you said weight...i hope you didn't have a dumbbell on your back because im pretty sure you could knock yourself unconscious lol...always use a plate

Lol, yeah it was a 45lb plate. I should have realized that I was doing them to steep, but damn me and my trying to everything all hardass like.

 

[crushtime]

well see if your gym has a weighted vest...then you'll be able to go at any angle you'd like