Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Fitness, Strength & CrossFit

Reply
 
Thread Tools Display Modes
Old 07-23-2010, 10:53 AM   #1
Troy Kerr
Member
 
Join Date: Aug 2009
Posts: 248
Default 2 weeks to prep for fitness test

My father needs to prepare for a contracting job that will require him to pass a fitness test consisting of max pushups in a minute, situps in a minute, and a mile run. He has had multiple knee surgerys but managed to bang out a sub 10 minute mile this morning as well as 50 pushups and 48 situps. What would be an effective training route to take so he is prepped for the physical?

He used to be a big time runner, but now his knee will not permit tons of volume from running. Therefore I have him working on 200 meter springs on the rower, pushups, squats, ring rows and mobility. He used to be in the military and participated regularly in weight training and running, however now after his surgeries his workouts have been more limited. To give you an example of his current condition, I ran him through the following workout the other day and it gassed him pretty good. Given though that he does a lot of long cardio sessions as opposed to metcon style.

200 meter row
15-12-9
Squats, ringrows,pushups
(30 second rest inbetween rounds)
200 meter row

He finished around 10 minutes.

My question is is my current route of push-ups, ringrows, squats and sprints as well as mobility work the right course of action?
Troy Kerr is offline   Reply With Quote
Old 07-23-2010, 12:22 PM   #2
Derek Weaver
Senior Member
 
Join Date: Nov 2007
Posts: 2,642
Default

Important question. What are the requirements for each test? How fast does the mile have to be? How many push ups and sit ups in the minute?

Unlikely any world breaking progress would be made in 2 weeks, but maybe some.
__________________
Quote:
And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
- CJ Kim
Derek Weaver is offline   Reply With Quote
Old 07-23-2010, 12:50 PM   #3
Grissim Connery
Senior Member
 
Grissim Connery's Avatar
 
Join Date: Jun 2008
Posts: 624
Default

yeah, 2 weeks is rough

physical gains would be very small, so maybe if he could just improve his coordination with the moves a bit, it would help. IOW if he has an actual situp test, you might as well have him do situps, and so on.

something that does seem to offer quick adaptations is to have him do as many strict pushups or situps as he can in 10 minutes. i've done this before and noticed some quick number jumps in a short amount of time. my guess is that by keeping them strict and exhaustive for 10 min, you might be able to get a little more glycogen storage. this is speculation though...
Grissim Connery is offline   Reply With Quote
Old 07-23-2010, 01:01 PM   #4
Troy Kerr
Member
 
Join Date: Aug 2009
Posts: 248
Default

Im not sure on the requirements for the situps and pushups ill find out though. The mile however i believe is 2 miles in under 24 minutes
Troy Kerr is offline   Reply With Quote
Old 07-23-2010, 01:27 PM
Shane Skowron
This message has been deleted by Shane Skowron.
Old 07-23-2010, 04:40 PM   #5
Derek Weaver
Senior Member
 
Join Date: Nov 2007
Posts: 2,642
Default

The only thing I can think of would be to GTG on push ups, not suck on sit ups and run as much as the knee can take. Rest for maybe 2 or 3 days prior to the test with active recovery and hope for the best.

Don't expect to overhaul any bench mark numbers.
__________________
Quote:
And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
- CJ Kim
Derek Weaver is offline   Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 05:40 PM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator