Push-Pull

OK, I need to trouble the good folks at TFP for some more advice.....

I've got just under 5 weeks to be able to perform....

20 push-ups in 60 seconds
25 sit-ups in 60 seconds
120 12" step-ups per minute for 5 minutes (in cadence)

Can already do 25 push-ups (though not sure about how long, but I'm close)
Around 5 sit-ups before it *just won't go anymore*.
Not sure about the step-ups, but I was doing 3 miles with 25lbs on my back in about 45 minutes.

Should I *just* focus on getting in shape for these activities, or add other stuff in?
Should I attempt to do these exercises twice a day, or do I need to get more rest in between?
Would adding a 25lb pack for the step-up exercise get me there faster?

Any advice would be helpful, I just want to maximize the time I have to do this. TIA!

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soma

5 weeks? That seems like plenty of time.

I'd go once every other day, starting small the first week, and gradually incrementing upwards until you'll be at the right level in 5 weeks time. I'd just stick to these specific exercises, buy I'm lazy.

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xepherys

Soma is right... for a PT test, stick to the tasks at hand. If you want to stay in or get into better shape afterwards, add more variety to your routine. I also recommend stretching before hand. The typical reasons tend to be bullshit (studies have proven that stretching does not prevent muscle pulls and the like) but it does warm the muscles up and gets them ready to accept more blood, which equates to more oxygen, which equates to a better workout.

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Siege

If you need these activities to pass a test, then just focus on the activities. within 5 weeks your muscles will easily become accustomed to these exercises.

If you want to get into better shape overall, then do extra exercises (but not just NOW, do it throughout your life!)

The number of times you do it is not the entire equation. If you do 20 push ups, 25 situps and 600 step ups once, depending on your fitness level/recovery rate you could do it more than twice. What i'm trying to get at is number of sets per exercise session is something you need to keep in mind, not just the number of sessions.

Adding a 25lb pack to your step ups may not be that helpful immediately if you cannot do the exercise yet. Make sure you can do it without a hindrance first.

My best advice, as someone who specializes in "holy-shit-i-have-a-tournament-next-week-and-i-need-to-get-into-shape" fitness is to start somewhere comfortable yet challenging, make sure you get plenty of rest, and try your best to do your exercises at least 3 times a week while ramping up your exercises slowly. since you have 5 weeks, you can increase the amount you do per week. ie: if you could only do 15 pushups, aim for 17 in week 2, 20 in week 3 etc.

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aberkok

Since you're already getting good advice on the exercise front, I'll take care of the rest of your time.

Don't you dare short change on your sleep, and just as importantly...

Make sure your fridge is filled with an arsenal of worthy food. We're talking fruit and veg. Fresh dark greens (collard, swiss chard or kale), and berries.... blueberries are best. Fresh is ideal, but frozen runs a close second.

Protein shakes will help your recovery - slam it down immediately after your workout while the blood is flowing... this is the best time to take it.

Also make sure you are eating enough before (at least an hour before, though) your sessions to give you energy. Though I should probably get over this crutch, I find pounding back a coffee helps me attack my workout a bit more... espresso if I'm feeling cuh-razy!

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Slims

Umm, I hate to ask, but how much do you weigh?

You probably need to start an all around excercise program with a good diet for the next five weeks if you want to see optimal results.

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Push-Pull

About 230, a bit soft around the mid, but arms and legs are in decent shape.
You could call me bulky, but not fat.

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"No laws, no matter how rigidly enforced, can protect a person from their own stupidity." -Me-

"Some people are like Slinkies..... They are not really good for anything, but they still bring a smile to your face when you push them down a flight of stairs." -Unknown-

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kramus

I have a slightly wonky knee, so I would personally not add any weights when doing the step exercises. The less uneccessary repetitive stress you put on a joint the better, and seeing as you don't want to have a sore knee when it is time to do the test I would stick with the requirements vs. pushing the envelope here.

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Plan9

These guys got it. Focus on the events required.

Remember to work out twice a day for maximum gains.

Twice-a-day workouts have been proven to be more fruitful than one long session.

My recommendations would be to wake up and immediately do your PT test... and do it again before dinner.

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squeeeb

i don't know how old you are, but 20 push ups and 25 sit ups are not that much, you should already be able to do half of that. 5 weeks for the rest should be quite easy.
this may be obvious, but make sure, before the event, you can do more than required. your goal should be 30 push ups and 35 sit ups (or more) in 60 seconds, so the 20 and 25 don't tire you out.

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