need help designing program for friend

Burner02 · 02-12-2004, 02:29 PM

ok, here goes:
Fried of mine, Lt in the Air Force will be taking a PT test.
Needs mostly endurance for: push ups, sit ups and run.
He is about 15 reps shy for his push ups and needs to add speed to his run.
Any suggestions on workouts to help get him there will be appreciated.
Does he do a full body, day day per week schedule?
one body part four days per week?
3 days per week, push / pull / legs?

thanks

**P-funk** · 02-12-2004, 04:06 PM

Well, even though I said I would never talk about trianing splits again on this board I'kll give you my advice because I think you are a good guy. If it was me I'd try and do three total body workouts per week and cardio to get my endurance up. Or I'd do a split like this:

day1- upper body (heavy presses (overhead and chest presses
alternating which one you start with week to week...ie
week 1-heavy bench; week 2-heavy millitary press or push
press etc) and light pulls)
day2- legs
day3- upper body (heavy pulls and light presses)

the on inbetween days I'd do cardio and day 3 with light pressing may be a good place to put push up work and you can put pull ups on either day one or three because he wil be doing a lot of those. Maybe something like one day do regular pullups (pronated grip) and then the other day do chinups (supinated (underhand) grip).

Burner02 · 02-12-2004, 04:17 PM

hey bud-
thanks! I can design a basic program to start most anybody, but he is looking for specific gains (mainly get 60 - some push ups within a minute, among other things)
so was wondering about the strength vs endurance bit.

I was thinking basically what you were, but putting push ups as his last 'burn down' exercise to get his muscles used to and ready for that test.

**P-funk** · 02-12-2004, 04:26 PM

Here is some things he can do to get his push ups on the up and up:

10 push ups a set with 1 min. rest in between for 10 sets. Starts out easy but gets hard. If that is to easy make it 12 push ups. that will help his endurance. Make sure he is moving as fast as he can on the push ups.

Also, speed benching willl help his explosive power (which is what he'll need in order to bang out 60 push ups in a minute). Take a really light weight, I use around 165lbs and do triples (3 reps) each set. The bar needs to be moving as fast as possible. If bar speed slows down the weight was to heavy. So, do 3 reps as fast as possible. Rack the weight and rest for 10sec. then do three more. Do 10sets like that.

Burner02 · 02-12-2004, 04:28 PM

Hey, I like that! THanks!
I will work that in!

02-12-2004, 02:29 PM	#1
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,320	need help designing program for friend ok, here goes: Fried of mine, Lt in the Air Force will be taking a PT test. Needs mostly endurance for: push ups, sit ups and run. He is about 15 reps shy for his push ups and needs to add speed to his run. Any suggestions on workouts to help get him there will be appreciated. Does he do a full body, day day per week schedule? one body part four days per week? 3 days per week, push / pull / legs? thanks
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

02-12-2004, 04:06 PM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,625	Well, even though I said I would never talk about trianing splits again on this board I'kll give you my advice because I think you are a good guy. If it was me I'd try and do three total body workouts per week and cardio to get my endurance up. Or I'd do a split like this: day1- upper body (heavy presses (overhead and chest presses alternating which one you start with week to week...ie week 1-heavy bench; week 2-heavy millitary press or push press etc) and light pulls) day2- legs day3- upper body (heavy pulls and light presses) the on inbetween days I'd do cardio and day 3 with light pressing may be a good place to put push up work and you can put pull ups on either day one or three because he wil be doing a lot of those. Maybe something like one day do regular pullups (pronated grip) and then the other day do chinups (supinated (underhand) grip).
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

02-12-2004, 04:17 PM	#3
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,320	hey bud- thanks! I can design a basic program to start most anybody, but he is looking for specific gains (mainly get 60 - some push ups within a minute, among other things) so was wondering about the strength vs endurance bit. I was thinking basically what you were, but putting push ups as his last 'burn down' exercise to get his muscles used to and ready for that test.
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

02-12-2004, 04:26 PM	#4
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,625	Here is some things he can do to get his push ups on the up and up: 10 push ups a set with 1 min. rest in between for 10 sets. Starts out easy but gets hard. If that is to easy make it 12 push ups. that will help his endurance. Make sure he is moving as fast as he can on the push ups. Also, speed benching willl help his explosive power (which is what he'll need in order to bang out 60 push ups in a minute). Take a really light weight, I use around 165lbs and do triples (3 reps) each set. The bar needs to be moving as fast as possible. If bar speed slows down the weight was to heavy. So, do 3 reps as fast as possible. Rack the weight and rest for 10sec. then do three more. Do 10sets like that.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

02-12-2004, 04:28 PM	#5
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,320	Hey, I like that! THanks! I will work that in!
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

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