sits ups / serious lack of conditoning

**brian927** · 02-10-2007, 08:59 AM

Here is a little background about myself. 6'0 165 lbs, 25 years old. worked out 4-5 times a wk for 5 yrs up until about septemeber of '05. Most if not all of those workouts were focused on strength training, pretty safe to say there was little to no cardio / abs being done, out of fear of losing weight. my upper body strength has always been above average, but i fear my conditioning has been seriously lacking. I had recently taken a civil service exam for a police dept, and did the requisite push ups w/ zero difficulty. but w/ in 15 seconds was told to proceed to the sit ups where I was required to do 38 sit ups w/ in a minutes time. when i got to about 15-20 my form started to decrease and by 30 i had 15 seconds remaning and could not physically lift my body any longer. after this process I was extremely fatigued & had extreme dry mouth. I have till march 19th to complete the requsite training & would really appreciate any insight as to what could have caused this serious lack of energy / failure on my part. as well as any recomendations based on my weight / age as to what exercises could be done to seriously increase my level of cardio / abdominal endurance. thank you so much in advance

**brewhaaa** · 02-10-2007, 09:18 AM

First, let me go ahead and say I admire what you are choosing to find a career in, and I hope it goes well and the Lord keeps you safe. Now, on to conditioning. First, I would say that you need to make sure you are eating enough food to burn and keeping yourself hydrated - without this, you will get fatigued and light headed very quickly. Also, in my experience, I have always found that the best way to build endurance is simply running. If you wil discipline yourself to run a mile a day (which isn't that much really), you will see your endurance improving pretty rapidly. If you are like me, then you absolutely HATE running, so let me give you a pointer... listen to music while you do it - you have no idea what kind of difference this will make. Hope this helps!

**Witchblade** · 02-10-2007, 12:21 PM

5 years training 4-5 times a week and you can't do those sit-ups? No offense, but I think you need to reevaluate your programs and your diet. I suggest you read all the stickies.

Also, if you want to get better at doing sit-ups, do sit-ups. As simple as that.

3 Total body workouts per week is great for conditioning and core stability.

**Mystik** · 02-10-2007, 01:08 PM

Well say the little criminal short fast and runs all the time, why do you need to run after him what good are those tasers!

**Yanick** · 02-10-2007, 01:40 PM

strength and conditioning are not the same thing. read the stickies as you have a lot to learn.

**brian927** · 02-11-2007, 07:06 AM

what muscle groups / exercises should i be focusing on to strengthen myself for the situps?

**Witchblade** · 02-11-2007, 08:06 AM

Sit-ups...

**Double D** · 02-11-2007, 08:52 AM

If you want to get better at situps I would indeed do them just as WB said. However you can do other things that can help as well. Simple core training helps as well. Lifts that force you to use your core.

T-Pushups, Unilateral Bench, Unsupported DB rows, Deadlifts, planks, etc.

**Tier** · 02-11-2007, 09:08 AM

I guess personally I would grab a 25 pound db and put it on my chest and do sit ups.

**Focus** · 02-11-2007, 10:17 AM

Originally Posted by brian927

what muscle groups / exercises should i be focusing on to strengthen myself for the situps?

Do exactly what the test asks of you.
I train for a physical fitness test as well, and even though I have been exercising for some time I failed my first test miserably. But after around six months of specific exercise training, I can max out two of the three exercises.

If you weakness is situps, just do situps. Do maxout sets, pyramid sets, such as 10 reps, 10 seconds off, 15 reps, 15 seconds off, 20 reps ect... have fun with it.

If you are still interesting in conditioning, search around on the site. There are a few great ideas and suggesstions in threads here. Check out RossTraining.com as well - one of the best conditioning trainers I know of that gives out a boatload of free info on his forums.

**danny81** · 02-11-2007, 07:38 PM

1. you should def do situps.
2. not trying to be a dick, but you should def remake ur workout and your diet. if your 6 ft and only 165 pds.

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