Has anyone else been given a pre-joining fitness test?
I received a letter from the AFCO this morning saying i have until the 8th November to complete PJFT at a local fitness first.
The test includes a 2.4 km in 10:30, 40 press ups in a min and 41 sit ups in a min.
I can handle the run and situps but i can only do 32 pressups! The most i can bench in 77.5 kg which I know isnt great, but my general upper body strengh is good. Has anyone got any advice on how to improve the amount of pressups you can do by 10 in a month???
Cheers.
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PJFT
Dont bother with the bench press. Just keep working with your own body weight.
The way too improve them is to just keep at them. 10 is quite easily acheivable if your determinded enough.
How are you doing your press ups at the moment? In sets, or just bashing out as many as you can in a single set then leaving it? Also how many times a week are you doing them?
You could try something like this on say Mon Wed Fri and Sunday.
The first week, on the selected days, do say three sets of 12 with no more than 60 seconds rest between each, then after do as many as you can to failure.
The next week, you can up it to say 15 for each set. The next week try 18 or 20 for each set depending how your coping and so on. Always finish with a last set to failure.
As long as you stick to it, keep at them and keep progressing the amount your doing there is no reason you cant achieve this.
The way too improve them is to just keep at them. 10 is quite easily acheivable if your determinded enough.
How are you doing your press ups at the moment? In sets, or just bashing out as many as you can in a single set then leaving it? Also how many times a week are you doing them?
You could try something like this on say Mon Wed Fri and Sunday.
The first week, on the selected days, do say three sets of 12 with no more than 60 seconds rest between each, then after do as many as you can to failure.
The next week, you can up it to say 15 for each set. The next week try 18 or 20 for each set depending how your coping and so on. Always finish with a last set to failure.
As long as you stick to it, keep at them and keep progressing the amount your doing there is no reason you cant achieve this.
I pyramid down from 25 reps. So to start ill do a set of 25, then rest 30 seconds to a minute. I'll then do a set of 24, then rest again. next up will be 23 and further rest. I'll continue like this all the way down to 1 press up. Its a bit of a beast to do first time but it will shock your body into change and may help you.
'Every man an Emperor'
