The "Help Buzz pass his physical agility test" Thread

1974 Views 17 Replies 7 Participants Last post by Buzz, Aug 23, 2010

Buzz

Discussion Starter · Jul 21, 2010

I'm definitely not the most sedentary of guys, but lately I've been slacking off over the past couple of months. I sprained my wrist during krav maga, and just didn't keep up with the workout I was doing after it was done healing. So here's my dilemma:

I have a physical agility test in one month, on August 22. It is a competitive test, as my results add points to my score that will determine whether I get one of the open positions. Running and pushups are the two I will have the most problems with, considering I'm more flexible than any guy should be and could do a hundred sit-ups easily...

My question is this... I need help devising some sort of training plan to improve as much as possible in this short time. My diet is pretty much shit at the moment as well, and needs a change (I actually have no food in my fridge--just beer) so dietary suggestions are also welcomed. I'm assuming carbs and lean protein... but I'm not entirely sure what foods are good for what I'm trying to do.

Thanks in advance.

Reactions: 1

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Jason

· #2 · Jul 21, 2010

Do you want to lose fat and build muscle? Stick to lean proteins. White chicken, lean ground turkey, tuna, lean steak.

Carbs. Oatmeal,brown rice,whole grains, red and sweet potatoes.

Plenty of fibrous veggies.

don't drink any of your calories. Pretty much water and black coffee :lol:

For training find out the numbers you got to hit. Also is your run inside or out?

Reactions: 1

Seanbabs

· #3 · Jul 21, 2010

Using an interval technique is the best way to increase running stamina. By that I mean run quickly (~9 mph) for 3 min, walk for 3, run for 3, walk for 3, etc.

As the weeks go on, lessen your walking time so that you spend the majority of the time running.

As for push ups, how many do you need to do? One thing that helped my pushups is doing burnout sets on bench press. Put 3- 10 lb weights on each side of the bar WITH NO CLIPS. Do as many reps as you can until you burn out, and then without resting the bar, have a friend take off 1 10lb from each side, and go again till failure. Repeat this until you can't even lift the bar.

Reactions: 1

Soopahmahn

· #4 · Jul 21, 2010

Seanbabs said:
Using an interval technique is the best way to increase running stamina. By that I mean run quickly (~9 mph) for 3 min, walk for 3, run for 3, walk for 3, etc.

As the weeks go on, lessen your walking time so that you spend the majority of the time running.

I can +1 that from personal experience. I went from being quite uncomfortable at the end of 20 minutes of 3:1 walk:jog intervals to straight jogging 3 miles in about 6 weeks.

This is a nice plan that you don't have to follow to a "T" but will give you an outline of what Seanbabs was saying:

Cool Running :: The Couch-to-5K ® Running Plan

I can also say that this example of a push-up schedule is well-constructed and does wonders. You won't get to 100 in 6 weeks if you aren't already able to bang out a bunch, but you will make rapid progress no matter where you're starting.

http://hundredpushups.com/

Also, I think you said your wrist was 100% healed, yeah? If not, take it easy with push-ups! A http://www.amazon.com/NET-Steel-Push-Up-Stands/dp/B001U0JODS or those Perfect Push-Up things will not only let you go deeper, targeting your pecs better, but also reduces stresses on your wrists.

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Reactions: 1

stealthtastic

· #5 · Jul 21, 2010

Jason said:
Do you want to lose fat and build muscle? Stick to lean proteins. White chicken, lean ground turkey, tuna, lean steak.

Carbs. Oatmeal,brown rice,whole grains, red and sweet potatoes.

Plenty of fibrous veggies.

don't drink any of your calories. Pretty much water and black coffee :lol:

For training find out the numbers you got to hit. Also is your run inside or out?

This. Although I think he's more concerned with just upping his stamina. Where is Tiger? He knows how to train for this kind of stuff seeing as he wants to be a Seal.

Seanbabs

· #6 · Jul 21, 2010

Soopahmahn said:
Also, I think you said your wrist was 100% healed, yeah? If not, take it easy with push-ups! A push-up stand or those Perfect Push-Up things will not only let you go deeper, targeting your pecs better, but also reduces stresses on your wrists.

I always to push ups with a closed fist instead of using my palm for that exact reason. They are a little harder because you have to stabilize yourself more, but it keeps the wrists in minty condition :yesway:

Buzz

Discussion Starter · #7 · Jul 21, 2010

Everything seems to be do-able. I'm most of the way there on the pushups, but the run worries me.

State standards:
Pushups: 33 in 60 seconds
Situps: 40 in 60 seconds
1.5-mile run: 11 minutes 58 seconds

The running will be outdoors if weather permits.

My wrist should be back up to 100%. It's been long enough. I'll be taping it in the future, though.

jaxadam

· #8 · Jul 22, 2010

Is the trouble with the push-ups due to the sprained wrist? If so, I would just let it try to fully heal, because you will definitely be able to knock out 33 pushups in 60 seconds.

Buzz

Discussion Starter · #9 · Jul 22, 2010

jaxadam said:
Is the trouble with the push-ups due to the sprained wrist? If so, I would just let it try to fully heal, because you will definitely be able to knock out 33 pushups in 60 seconds.

It's been long enough that I should already be good to go with the wrist.

I somehow lost my god damn tennis shoes too :lol: I think I'll actually get myself a decent pair of running shoes this time.

Max

· #10 · Jul 30, 2010

that run works out to a 7 minute mile x 1.5, with a lax judge :lol:
That should be pretty easy if you work at it

Seanbabs

· #11 · Jul 30, 2010

Yeah Buzz, how is the training going???

Buzz

Discussion Starter · #12 · Jul 30, 2010

Things are going pretty well with the training... I'm mainly having pacing issues with the running. It's not something I'm very used to doing so I'm still having issues knowing how fast I should be moving.

They just sent me my 50 page study guide, though. Now I get to work on memorizing most of that in addition to the workout.

Buzz

Discussion Starter · #13 · Aug 22, 2010

Well, today's the day. I'm about 2 minutes from walking out the door. I'm feeling good about it. :yesway:

jaxadam

· #14 · Aug 22, 2010

Good luck!

Seanbabs

· #15 · Aug 22, 2010

Get some buddy!!!!

stealthtastic

· #16 · Aug 22, 2010

Wirelessly posted (A Destroyer of short people: Mozilla/5.0 (iPod; U; CPU like Mac OS X; en) AppleWebKit/420.1 (KHTML, like Gecko) Version/3.0 Mobile/4B1 Safari/419.3)

Good luck Buzz!

Seanbabs

· #17 · Aug 23, 2010

????????

How'd it go????

:hsquid:

Buzz

Discussion Starter · #18 · Aug 23, 2010

Things went alright. Seemed as if only half of the people scheduled for my time showed up--there were a lot of empty spots. I won't find out if I progress or not for 4-6 weeks :ugh:

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