physical training - The Citadel

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WAYS TO IMPROVE PUSH-UPSPush-ups must be practiced three to five times per week to ensure progress. If these are practicedmore often, muscles may not have time to recuperate and become stronger. Below are somevariations to help you improve your strength and muscular endurance.MODIFIED PUSH-UPS HANDS ON AN OBJECTPOSITION. Keep your body straight. Balls of your feet should be on the ground, and your handsshould be on a wall, desk, or steps of a staircase. You can gradually increase the exercisedifficulty by first placing your hands on the wall, later on a desk, and then on a chair (or byprogressing to lower stairs on a staircase). By progressing to lower levels of hand placement,intensity of the exercise and your muscle strength increase.ACTION. This exercise involves the same action as a regular push-up. For instance, if your goalis 50 push-ups, do 40 modified push-ups; wait, do another 40; wait and do another 40. When thisbecomes easier, raise your sights and score.MODIFIED PUSH-UPS FEET ON AN OBJECTPOSITION. Keep your body straight with your hands on the ground and your feet on a chair,steps, or other object. Progressively elevate your feet to higher levels to increase the intensity.You may also increase difficulty, hence your strength, by doing push-ups between chairs withfeet elevated and lowering yourself as far as you can between them. Do sets and repetitions asabove.ACTION. This exercise involves the same action as a regular push-up. Strive for three sets of80% of your goal.BENCH PRESS WEIGHT MACHINE AND FREE WEIGHTSA beginner can use this method without using any of the previous methods. It can also be usedby a more advanced person who has used previous techniques.By trial and error, use a weight that allows you to do 80% of the number of repetitions you wantto do on The Citadel Physical Fitness Test (CPFT). Rest 1-2 minutes between sets, and do yoursecond and third sets until you can not do anymore.When you can perform 100% of the number of repetitions you want to do on the CPFT FORTHE FIRST SET, add 5-10% more weight with free weights. Another option is to add whateverweight is necessary to drop you again to 80% of desired repetitions with the new weight. Proceedas above, building up to 100% of desired repetitions for the first set, with second and third setsperformed until you cannot do anymore.
HINTS FOR PUSH-UPSTraining only on push-ups and/or bench presses can lead to a strength imbalance. Pull-ups orsome type of rowing work should be done with resistance or a training partner.When training, maintain proper form. Keep your body straight. Lower yourself or the weightin a controlled manner so you gain a training effect. During the test itself, however, toconserve energy and improve your performance, you should work at a much more rapid pace.When being tested, try to do as many repetitions as possible during the first 45 to 60 seconds.Place your hands at shoulder width with your fingers pointing forward and slightly outward.Keep your heels and toes together. Do not forget to breathe during both training and testing.Change position of hands to a narrower or wider position after you are tired, then try to domore push-ups.WAYS TO IMPROVE 2-MILE RUNIf you have not been exercising, start by walking a mile. When you can do this without a greatdeal of effort, begin to walk for the amount of time that is your goal for the CPFT. Once youbegin to feel comfortable walking this amount for the entire time, you should jog and walk forthe whole period. Gradually extend jogging portions until you can jog for the total target time.Your next goal is to jog for 2 miles. When you develop your conditioning so you can run 3miles, you will be able to see how much faster you need to run to achieve your target time.Improvement in your running performance can be achieved by various methods: increasing theduration (time), intensity (speed), and/or frequency. Therefore, you should work on all thesemethods. First, when you reach the 2-mile distance, extend your distance run to 3 miles. Ifnecessary, use the run-walk technique until you can complete the distance. Another method is toincrease intensity of the run by running several shorter distances at a faster pace with specificrest intervals between. If the distance is halved, then the time should be slightly less than half.For the 20-minute, 2-mile goal, sample workouts are listed:Two, 1-mile runs in 9 minutes each ORFour, half-mile runs in 4 minutes each OREight, quarter-mile runs in 1 minute and 45 seconds each.
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physical training - The Citadel

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