Need help getting fit for joining

[ArmyBrat]

i will pop in and ask for the booklet! and my schedule round christmas is busier cuz as security i have to keep my eye out for alot more people doing there business/shopping etc etc so my hours are getting longer, and i got my own stuff to do aswell! lol.

on my days off i cycle for 3-4 hours starting at 7am finishing at between 10am and 11am, but the route i take is cross country pretty much! roughly 30 miles altogether. I also have a disabled brother to help look after but after christmas my oldest brother will be back from india and will look after him along with my mother (they looked after him normally), so i will be able to do some running then. Dont worry i dont procrastinate, i just prefer to cycle than to run at the minute!

Anyone know anything else such as how many press ups and sit ups i should do aswell and in how long? so i can start trying to beat myself and my record to do more and faster.

i appreciate everyones help with this

[Sky Police]

my schedule round christmas is busier cuz as security i have to keep my eye out for alot more people doing there business/shopping etc etc so my hours are getting longer, and i got my own stuff to do aswell! lol.

Chasing them thieving gets should burn off a few pounds!!

Anyone know anything else such as how many press ups and sit ups i should do aswell and in how long? so i can start trying to beat myself and my record to do more and faster.

The 'get fit for the army' booklet suggests to find your max press ups, sit ups, tricep dips and chin ups. Then do 4 x 1/2 max of each 4/5 times a week.

Loads of different theories though and everyone seems to do something different

[ArmyBrat]

should i not try to reach the target and beat it?

[Sky Police]

Not really much point maxing out every time as it's counter-productive. What I do every other week on a Saturday is a 'test day'.

This is my training routine:

Circuits = 3 x 45 seconds each of press ups, sit ups & tricep dips - 4 x 1/2 max chin ups - 4 x 15 squats (with 10kg in rucksack) - 4 x 15 lunges (with 10kg in rucksack) - 4 x 45 seconds up & down on a step (with 10kg in rucksack) - 4 x 45 seconds alternate leg raises (lying on the floor) - 4 x 45 seconds dorsal raises.

Test Day = 1.5m warm up run – 1.5m best effort – max press ups in 2 minutes – max sit ups in 2 minutes – max tricep dips in 2 minutes – max chin ups (not in 2 minutes)

Monday: AM Circuits
PM 1 Hour Run, Medium Effort

Tuesday: AM Circuits
PM Speed Work (Running Club)

Wednesday: AM Circuits
PM 60 Min Swim

Thursday: AM Circuits
PM Distance Run (10m) Running Club

Friday AM Rest
PM Rest

Saturday AM Test Day (1 Week) - Stair Mill (60 mins) at Gym with 10kg Weight (2 Week)
PM Rest

Sunday AM Rest
PM Hill Work (Running)


Obviously this is only my timetable and it isn’t set in stone. Everybody is different and likes to work to different methods. Whether this will be enough to get me through RT is yet to be seen. Might be good as a general guide though. Obviously, when doing the circuits you won’t want to start out doing 45 seconds of each, maybe best to do (2/3 x ½ max) of each like I mentioned previously.

Like I said though, this is only my timetable and may not be suitable for yourself. I’ve been training for a while now and have built up to this over time. Still building on it even.

Probably gonna get shot down now anyway and be told I’m speaking BS. Hope it’s of some help mate.

Oh yeah, don’t start trying to run 10m straight off either. You’ll injure yourself big time!

[DANTAE]

you said about shin splits earlier but i found running on grass has helped to solve the problem so i recomend getting your self over to your nearest country park/forest also you can use the kids eqipment to practice pull up's benches for tricep dips ect good place for training i myself use the police sports ground has the pull up/tricep dip bars ect so look into that mate good luck getting in

[Foxtricks]

Just take steroids and 10 Hydroxicut a day and then you can be someones BIATCH!!

Failing that just read the many get fit articles on this website!!!

[sky ninja steve]

hhhhhmmmmm i smell a touch of the old lazyitus in the air

[Foxtricks]

Not really much point maxing out every time as it's counter-productive. What I do every other week on a Saturday is a 'test day'.

This is my training routine:

Circuits = 3 x 45 seconds each of press ups, sit ups & tricep dips - 4 x 1/2 max chin ups - 4 x 15 squats (with 10kg in rucksack) - 4 x 15 lunges (with 10kg in rucksack) - 4 x 45 seconds up & down on a step (with 10kg in rucksack) - 4 x 45 seconds alternate leg raises (lying on the floor) - 4 x 45 seconds dorsal raises.

Test Day = 1.5m warm up run – 1.5m best effort – max press ups in 2 minutes – max sit ups in 2 minutes – max tricep dips in 2 minutes – max chin ups (not in 2 minutes)

Monday: AM Circuits
PM 1 Hour Run, Medium Effort

Tuesday: AM Circuits
PM Speed Work (Running Club)

Wednesday: AM Circuits
PM 60 Min Swim

Thursday: AM Circuits
PM Distance Run (10m) Running Club

Friday AM Rest
PM Rest

Saturday AM Test Day (1 Week) - Stair Mill (60 mins) at Gym with 10kg Weight (2 Week)
PM Rest

Sunday AM Rest
PM Hill Work (Running)

This is what i do:

Monday: AM wake up
PM sleep

Errr well thats the same for every other day of the week.. Oh and I am giving up smoking this year errr next year errr bollox!!!