Help me get in shape for my year in the army

[Hottentott]

I'v recently been called in to serve a year in the army, starting on the 21 of July. The minimum physical test you have to suceed in are:

5000meters run in 26 minutes
5 hang ups with front grip
35 situps
30 push ups with hands positioned roughly below your shoulders

I tried the 5000meter run today and actually finished in exactly 26 minutes, however the hangups and especially the push ups are proving difficult for me. With proper form I can probably only do 3 hang ups, and 15 push ups.

During the last 4 months now i'v been lifting wheights 3 times a week, and im finally seeing some results. I'm 192 high and my wheight is currently 82 kilo, so I definately wouldnt mind putting on a pund or two. However with me being called in, and seeing as I actually would like to serve a year, I want to be able to sucsesfully meet the minimum demands. The problem is that to do that I would probably have to part ways with the regular lifting im doing now, which is basically built around me lifting as heavy as I can and eating alot to gain wheight.

What would be great was if someone could help me set up a program which could hopefully implement the exercises needed for my military year along with me still being able to put on some punds. Is this even doable?

[ImStraight]

Crossfit seems like a pretty solid choice here.

[AZK]

that and buy a pull up bar and grease the groove

[maniacut]

if you really are lifting as heavy as you can and eating a lot, and have been doing this consistently 3 times a week for 4 months, you really shouldn't have a problem with 30 pushups and 5 pull ups. post your current routine and diet and you will get some more detailed responses.

[Hottentott]

Lifting heavy and eating alot is what I'v been trying to do at least, perhaps it hasnt worked as good as it should've.

I'v been going back and fourth on my training schedual, but for the last two month or so iv been doing this. I wouldnt mind a change.

Monday:
Heavy bench press, 3x3, lifting as heavy as i can
Flies 3x6
Pushdown 3x6
Frenchpress 3x6
Military press 3x6
Stomach traning
All include at least two warm up sets

Wednesday:
Straight deadlift, 3x3 again lifting as heavy as possible
Rowing 3x6
Pull ups 3x as many as im able to do
Calf raises 3x6
Hammercurl 3x6
Bicepscurl 3x6
Forearm curls until failure

Friday:
Same as monday just with the added exercises legpress 3x3, and leg extensiond 3x6. Im also doing a much lighter bench press, 6x2 with like 80% of mondays wheights.

The reason why im not doing squats is because my knees are pretty bad.



On another note I took a quick look at crossfit training, however it seems as it would take up alot more then the 3days I have available at the gym. I will take a closer look later.

[Hottentott]

Any suggestions, or comments about my training schedual?

[Doug Funnie II]

If done properly, I don't see why you can deadlift and not squat. For the army I assume you'll be spending a lot of time with a heavy pack on your back, so maybe work some shrugs into the workout to build up those traps.

[kyleb]

[ QUOTE ]
Crossfit seems like a pretty solid choice here.

[/ QUOTE ]

[Hottentott]

[ QUOTE ]
If done properly, I don't see why you can deadlift and not squat. For the army I assume you'll be spending a lot of time with a heavy pack on your back, so maybe work some shrugs into the workout to build up those traps.

[/ QUOTE ]

I do deadlifts with straight legs. Good idea with adding shrugs.

[kyleb]

I really, really recommend leaning down and losing bodyfat as your #1 priority. Endurance throughout the exercises and arduous training is going to be your top priority, so close to 1RM compound lifts are not ideal. The military wants to know that they can trust you in a high-pressure situation with poor conditions and have the endurance, stamina, and willpower to not only survive, but to excel. As a result, I strongly recommend long distance running up and down hills with a rucksack on (20-100 lbs), wind sprints, plyometric work, and general body tone before adding mass.

Crossfit seems like a great fit here.