Peak in general fitness in 20 days - JP Fitness Forums

Simon. · 07-08-2005, 01:21 PM

I have to go through some sort of a physical fitness test on the 27th. I don't know what they'll be making us do exactly but a safe guess would be max crunches in 60 secs, max pushups, pullups, a 2k run and 60m sprint times will be measured.
I totally suck at most of these except for maybe the pullups which are pretty okay I guess (16? :/), and I have no idea what intensity and frequency I should be working with to peak for the 27th... I figured Chad Waterbury's GPP ASAP would be a good idea but it seems a bit too intense for my current condition and I don't know if it will improve my performance much on the 2k run which is critical since I suck ass (~9 mins :|).
It's also pretty safe to assume we're not going to be given much recovery time between tests if that's relevant so...
Help guys!!!

Buk · 07-08-2005, 01:35 PM

Crossfit???
They have all of their past workouts posted, looks like starting around June 7th might be a good group of workouts for you.

gobbla · 07-08-2005, 05:07 PM

the GPP ASAP is only as intense as you make it. Set a mark and try to improve on that mark each day you do it (or if you're making that your routine period, every week).

2 weeks is more than enough time to improve your running if you're not already a runner (in which case it probibly won't make much difference). Jog 3 miles 3 days a week, 2 days of sprints 6x400m.

Simon. · 07-08-2005, 05:39 PM

So 5 total days of running, 2 of which are sprints? I assume the 3 mile run should be at a steady pace with with no pauses... How much rest between the sprints?
For the pushups and situps I think doing 3 sets of maximum pushups each morning and same for situps would be fine woudn't it? Should I also do the same in the evening or will that lead me to overtraining?

gobbla · 07-08-2005, 09:23 PM

3mile steady state: relaxed slow pace...you should be able to talk comfortibly and it shoudn't be a strain

As much rest as necissary between sprints...get your wind back and then push it.

3sets max rep twice a day would almost certainly be too much! Set a Goal # of how many you want to do in your alloted time and do that many (reguardless of time) 2x a day (1set).