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Old 07-23-2010, 11:53 AM   #1
Troy Kerr
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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?
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Old 07-23-2010, 01:22 PM   #2
Derek Weaver
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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.
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Old 07-23-2010, 01:50 PM   #3
Grissim Connery
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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...
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Old 07-23-2010, 02:01 PM   #4
Troy Kerr
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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
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Old 07-23-2010, 02:27 PM
Shane Skowron
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Old 07-23-2010, 05:40 PM   #5
Derek Weaver
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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.
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