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**Razor** · 06-16-2005, 13:36

I used the SFAS Prep program, and attribute my acceptable physical performance during Selection to following it. Keep in mind that when I felt capable, I would increase the standards set forth for each workout slightly to ensure the workout was sufficiently challenging (i.e. doing a 4hr ruck in 3:45, or running an 8 minute/mile run in 7:30). Note that I emphasized the word 'slightly'. The key is knowing what you're capable of doing, and trying to push just a little bit harder each time.

TFM, as for push-ups, my experience was that I could increase my repetitions by incorporating a variety of workouts, to include 3 sets of max reps in 2 mins/1 min/30 sec respectively (alternating push ups and sit ups for each time limit), doing 3-4 sets of 1/2 my rep max (again, alternating p/u and s/u), doing the same thing with wide, normal and narrow hand placement, doing a pyramid workout (this works well when done with a buddy; one pushes while one rests), and doing the old 'deck of cards' workout. One thing I did find for me, however, is that I had better push-up performance when I also included weight training in my workouts, rather than body-weight only exercise. The few times I abandoned weight training and did only push-up workouts, my APFT push-up max reps dropped by 5-7 reps. That's me, though; you need to experiment to see how your body adapts to various exercise. FWIW, I was never a big push up performer; I was of the lean/fast body type. I always scored between 290 and 300 on the APFT, maxing the run and sit ups easily, but really having to work to get close to max on the push ups. You just have to work with what you're given, genetically.

06-16-2005, 13:36	#8
Razor Quiet Professional Join Date: Jan 2004 Location: Colorado Springs Posts: 4,541	I used the SFAS Prep program, and attribute my acceptable physical performance during Selection to following it. Keep in mind that when I felt capable, I would increase the standards set forth for each workout slightly to ensure the workout was sufficiently challenging (i.e. doing a 4hr ruck in 3:45, or running an 8 minute/mile run in 7:30). Note that I emphasized the word 'slightly'. The key is knowing what you're capable of doing, and trying to push just a little bit harder each time. TFM, as for push-ups, my experience was that I could increase my repetitions by incorporating a variety of workouts, to include 3 sets of max reps in 2 mins/1 min/30 sec respectively (alternating push ups and sit ups for each time limit), doing 3-4 sets of 1/2 my rep max (again, alternating p/u and s/u), doing the same thing with wide, normal and narrow hand placement, doing a pyramid workout (this works well when done with a buddy; one pushes while one rests), and doing the old 'deck of cards' workout. One thing I did find for me, however, is that I had better push-up performance when I also included weight training in my workouts, rather than body-weight only exercise. The few times I abandoned weight training and did only push-up workouts, my APFT push-up max reps dropped by 5-7 reps. That's me, though; you need to experiment to see how your body adapts to various exercise. FWIW, I was never a big push up performer; I was of the lean/fast body type. I always scored between 290 and 300 on the APFT, maxing the run and sit ups easily, but really having to work to get close to max on the push ups. You just have to work with what you're given, genetically.
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