I have a PT test coming up in three weeks. (yes…three weeks)
I’ve been working out and getting into shape for about 5 weeks now, but I want to get more specific in my last three weeks. Everything I’ve read on the web either deals with bulking up or dropping your body fat. I really dont care about either.
The test has more in it than just these activities, but these are what I need to improve on:
30 seconds of push-ups.
As many pull-ups as possible.
A mile and a half run.
I need between 25-30 push-ups, 10 pull-ups and I need to finish the run in 12 minutes.
Right now I’m at 20 push-ups, 6 pull-ups and I’m running 1.5 miles in 15 minutes.
I’m currently working out and running 3 times a week. I workout for about an hour and half doing a combination of dumbells and variaitions of the actual excercises I will be tested on. I am running 2 miles at the end of the workout. (21 minutes for the 2 mile) I’m also taking protein shakes and drinking tons of water to try and make sure my body has enough energy to repair itself.
At this point, should I keep up the three day a week routine? Or should I start working out everyday on just the activities that will be in the test? I am running a large circle on the local roads around my house and the terrain is hilly, does this mean my time on a flat track will be faster?
Any advice on how I can peak in three weeks? How many days before the test should I stop working out so that I can compete without my muscles being tired?
(no comments about how I should have started 10 weeks ago please;) )
eat lots of carbs while training… protein is good, but carbs will have more of an impact on performance.
it would be a really good idea to actually use weights as resistance for your bench press. the extra strength you would gain would help you incredibly when you go to do your 30+ push-ups. keep in mind if you life heavy, ytou must wait longeri n between training sessions.
You might consider splitting your muscle routine - working different major muscle groups on different days so you could work out more often. This is what professional bodybuilders do to attain their strength & physique.
I do a much simpler version of a split routine - Upper body one workout, lower body the next, then a rest day or two. Splitting your routine this way, you could work out 4x a week and increase your muscle gains. However, I suggest talking with a trainer before starting a split routine.
My experience tells me that running on a flat surface is easier than running on a hilly/inclined (in the case of treadmills) surface, so you should run faster on a flat surface, although I couldn’t say how much faster you would run. Try running on a treadmill for comparative purposes.
Considering it takes 48-72 hours for muscles to fully repair from a weight workout, I would stop the muscle training 2-3 days beforehand. Cardio you could do until the day of the event