Hi all, need to get in shape as much as possible in two weeks for my army officer selection
I need to hit 10.2 on the bleep test
44 press ups in 2 min
50 situps in 2 min
I have spent most of my time till now doing strength and power work ( like oly lifts and play rugby)
I am struggling to knock out all the press ups in 2 min just clinching 44 in the time! I can knock out 30 in 45sec, can bench 100 and do 100 reps at 50kg GVT style with 1min rests
Sit ups im hitting 50-60 in the time depending on day
Have not done a mock bleep test yet but can run the mile n half in 9:30 on a good day 10:15 bad
I’ll squat 150, Deadlift 180, Snatch 90, clean 100-110 so I’m not weak just not specialized to this direction of fitness.
I weigh 200lb ( 91kg) and i am 5’10" ~1m79cm bf % ~12 %
Chest 44"
Waist 32"
Hips 36"
Arm 15.2
Thighs 24.6
Calves 16.5
Foreams 12.2
Neck 16.1
I can probably train as many times a day as possible with every day off till then.
I checked how much weight im pressing on each pushup with the scale test ( hands on scales while in press up position) and im pressing 67-70kg for each rep!
Any help in this regards would be great.
Supps at mo: CLA, Omega 3 Protein powder with BCAA arriving tmz, USP Labs AP and Powerful as i think my shit sleep is killing progress at the moment! and AP to ensure i stay as trim as possible (thus making the tests easier, greater relative muscle mass).
Any recommendations/feedback will be gladly welcome
No offence intended, but 2 weeks is not really long enough to make any meaningful fitness gains from where you are. In fact, if anything you would be better served by backing off a little and focusing on mobility (YTWL, broom stick dislocates, agile 8 etc), recovery (LAX ball/foam roller self massage etc) and things of that nature so you come into the test loose, fresh and uninjured. Trying to ramp it up now would likely be counterproductive and possibly disastrous if you tweak something.
As I understand it, 9:30 is a pretty decent 1.5mi time by military standards and you’re not gonna get much faster in 2 weeks anyway. Again, no sense going crazy and getting banged up.
With the time you have left I expect you will see more benefit from mental preparation, active recovery, mobility/injury prevention and good day to day nutrition. The only thing I can think of is that you may improve your push ups with some grease the groove style training to get more efficient at the movement. If you are unfamiliar with GTG, it’s basically doing numerous sub-maximal sets (i.e. 20 rep sets) distributed throughout the day while really focusing on good, efficient technique (I found Pavel’s stuff to be really good for this). Aim for maybe 200 total reps/day and an equivalent # of stretch band pull aparts to balance it out, if your recovery allows. Stop pushing movements all together for at least 3 days before your test and focus on recovery/mobility stuff.
Injuries and illness. Been unwell and on anti biotics. For a few weeks had been training hence the running, but with going on holiday two weeks ago and being ill my fitness has taken a dive.
Well if you were previously in better shape only a few weeks ago and it’s really only the strength endurance work that you are worried about, then I would definitely try GTG’ing those two movements for the next week and a half as your body is still probably in a fatigued state and trying to push it really hard for the next couple weeks is likely to only increase the level of fatigue in your body.