This 15-day plan was written for a military member who had two weeks to pass his fitness test of a 1.5-mile run, push-ups and sit-ups. It is not designed for those members who have not exercised in months, but for those who just need an extra push to surpass the minimums. You could use this routine to help you hit the maximum standards if you are hitting a plateau. Knowing that this is the most common fitness test in the military and law enforcement, I thought I would post the routine online as it is a combination of three routines:
The push-up push workout: Add 50%-100% to your push-ups in two weeks. You will do push-ups for the first 11 days of this workout, then rest for three days of no push-ups and test on day 15 of this routine. If your test requires pull-ups, you can do the same for that exercise -- see pull-up push.
The need for speed workout: Ace the 300-meter and 1.5-mile runs for the FBI Academy, but this plan below is geared for any timed run, no matter how short or long it is.
Proper sit-ups technique: Learn your pace when it comes to sit-ups. Find a goal and pace yourself. If your test is a one-minute test, then you should strive for a pace of nearly one per second so you score in the high 40-50s. If your test is two minutes, pace is more important, and you may need to slow it down to 20 sit-ups per 30 seconds to score in the high 70s/low 80s.
Here is an explanation of the chart below:
1. Supplemental plan
You can use this plan below in addition to your current workout if you wish, but it is pretty challenging and I would not do this unless you are pretty fit now and seeking to improve your PFT scores so you are near maxing the test.
2. Stand-alone plan
If you are an intermediate/beginner level (not complete beginner), I would recommend to follow the plan for the next two weeks. This will challenge your push-ups and sit-ups and push you in the running category as well. If you are not used to running 1-2 miles, then I would not attempt this program. This is not a program for beginners.
3. Goal pace runs
Learning to pace your runs will help you score better on 1.5-, two- and three-mile timed run tests. Typically, I like to teach at a 400m track so students will learn the distance and muscle memory the time to do that distance. For instance, if you want to score a 12-minute, two-mile run, that means you need a six-minute mile, three-minute half-mile and a 90-second quarter-mile (400m) run. This will help you understand not to start out too fast on your timed run and a strategy to pace the run. Divide your goal into quarter-mile distances and strive to learn the pace at a quarter-mile, half-mile and so on.
Check out Take 2:00 Off Your PFT Mile
4. 400m runs
You can replace this distance with a 300-meter run, especially if you are seeking to ace the 300m sprint used by many law enforcement departments as well as the FBI Academy. But instead of running at your goal 1.5-mile pace, you should run it at your goal 300m sprint pace.
Add the lower back plan into the daily routine at the end of the day.
Try this routine if you wish. This is not something I would repeat several times in a row but only once in a while. Your push-up/sit-up muscles need rest. Typically, I recommend resting 48 hours after hard push-up/ab workouts before challenging that muscle group again.
Day 1
Repeat 3-4 times
Pushups max reps 1 min
Sit-ups 15-20 reps in 30 seconds
1.5-mile run warmup
Repeat 2-4 times
400m run at goal pace
squats 20
lunges 10/leg
sit-ups 20 in 30 seconds
Day 2
Run 400m -- rest 5:00/stretch
Run 1.5 miles timed
Do 100 push-ups and 100 sit-ups total throughout the day
Day 3
Repeat 3 times
Max push-ups
Pace sit-ups 15-20 in 30 seconds
Repeat 2 times
1.5 mile at close to goal pace -- rest 10 minutes in between
Day 4
Warmup jog 10:00
Repeat 5 times
400m run at goal pace
Squats 20
Lunges 10/leg
Do 100 push-ups and 100 sit-ups total throughout the day
Day 5
Repeat 4 times
Max push-ups
Pace sit-ups 15-20 in 30 seconds
Warmup jog 5:00
Quarter-mile at goal pace
Half-mile at goal pace
Three-quarter-mile at goal pace
1 mile at goal pace
Stretch/rest 2 min between each set.
Day 6
1.5-mile run warmup
Repeat 3-5 times
400m run
Squats 20
Lunges 10/leg
Do 100 push-ups and 100 sit-ups total throughout the day
Day 7
100-150 push-ups and sit-ups in as few sets as possible -- no rest
Repeat 4 times
Run 400m run @ full speed, rest 2 minutes
Run 1.5-2 miles timed
Day 8
3 miles at close to goal pace as possible
Do 100 push-ups and 100 sit-ups total throughout the day
Day 9
Repeat 2-4 times
Bike or run 2 minutes fast
Squats 20
Lunges 10/leg
Push-ups - max reps
Sit-ups 40-50 in 1 minute
Bike pyramid
Manual mode level 2, 4, 6
Hold each level for 1 minute until failure - repeat in reverse order - should be 15-20 minutes long.
Day 10
Warmup jog 5:00
Quarter-mile at goal pace
Half-mile at goal pace
Three-quarter-mile at goal pace
1 mile at goal pace
1.5-mile run
Do 100 push-ups and 100 sit-ups total throughout the day
Day 11
Push-up test 1 or 2 minutes
Sit-up test 1 or 2 minutes
Bike pyramid:
Manual mode level 2, 4, 6
Hold each level for 1 minute until failure. Repeat in reverse order; should be 15-20 minutes long.
Day 12
Repeat 2 times
800m run at goal pace -- rest 2 minutes
Run 1.5 miles timed
No push-ups/sit-ups
Day 13
Swim or elliptical glide or 20:00 of either or both
No push-ups/sit-ups
Day 14
Warm-up jog 5:00
Stretch well. Sleep well. Get ready to test with a day of rest.
No push-ups/sit-ups
Day 15
Sample test day
Test your fitness test today at the time you need to take it for real later this month.
Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you’re looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.
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