I'm sorry for my extended absence Colin. I had an absolutely crazy week at work and was feeling sorry for myself because of my shoulder, so I didn't train at all and ignored this blog. Today I am back with a plan for my PFT training, which as of a few minutes ago is off to a pretty good start.
Here is the plan:
Day 1: Longer run (a touch over 3 miles) and 5 minute abs. GTG with push-ups and pull-ups when a bar is available. Stretch.
Day 2: Weighted pull-ups and DL or good mornings if I am not up to deadlifting. Kettlebell work and light pressing as I am able. GTG same as day 1. Stretch.
Day 3: Speed work on the track and 5 minute abs. GTG same as day 1. Stretch.
Day 4: Off. Optional 1 mile run and stretching.
Day 5: 20 minute run. (On the first of these I will turn around at the 10 minute mark adn strive for a negative split on the return trip. On the 20 minute runs that follow I will use the same turnaround point and try to see how fast I can complete the same distance.) 5 minute abs. GTG same as day 1.
Day 6: Same as day 2.
Day 7: Same as day 3.
Day 8: Same as day 4.
I will go through this 8 day cycle 4 times before the PFT and will have about a 3 day taper.
Today's run was about 5.37 km according to runthere.com
I completed it in 28:53, which is not fast at all.
5 minute abs consists of 1 minute of each of the following exercises.
-Flutter kicks
-V-ups
-Rowers (hard to describe)
-Sit-ups
-Planks (static hold on elbows and toes)
I will just try to keep moving on the first 3. I would like to get the sit-ups up to 29 (the standard for the test) but today I got just 14. The plank I held for the full minute.
1 comment:
Good to have you back!!! It's quite easy to get down on yourself about this stuff from time to time when injured or whatever. It makes us seem fallible I suppose....but its still WAY better than ballroom dancing ;)
What are the tests exactly -I'd be guessing from the training a timed 2 mile run,and a minute of press ups, pull ups and sit ups tests?
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