CFA Sit-ups

Discussion in 'Military Academy - USMA' started by 2017candidate, Apr 25, 2012.

  1. 2017candidate

    2017candidate Member

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    I will be attending the first session of SLS in June. I took a practice CFA last week and could only do 77 sit-ups...are there any workout programs that helped others? How can I prepare?
     
  2. BillSL

    BillSL USMA Class of 2016

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    77 situps is a pretty good score. Just keep doing the regular situp workout you should be doing already. During SLS, you'll get an adrenaline rush and will probably be able to do more situps.

    I know I got an adrenaline rush and did better in all events than I practiced.
     
  3. dkkght

    dkkght Member

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    Sit Ups
    Exercise Description: Sit-ups

    • Have a partner hold your feet or anchor them under an object
    • Interlock your fingers behind your head
    • Knees should be bent
    • Perform the sit-up movement to an upward position with your back perpendicular to the floor
    • Return to the starting position

    Frequency: Three non-consecutive days per week (Mon-Wed-Fri or Tues-Thurs-Sat)

    Day 1: Maximum Sets

    ◦Sets: Weeks 1-5 Perform Sets 1-3 (below) one time Weeks 5-10 Perform Sets 1-4

    ◦Repetitions & Set 1: AMAP within a two minute period - Rest: 2 minute rest
    ◦Set 2: AMAP within a 90 second period - 90 second rest
    ◦Set 3: AMAP within a 60 second period – 90 second rest
    ◦Set 4: AMAP within a 45 second period

    Progression: As you get stronger the number of repetitions that you can complete within the designated time period should increase.
    Day 2: Pyramid Sets

    Weeks 1-3:

    Set 1: Perform 60 sit-ups. Rest 3 minutes
    Set 2: Perform 50 sit-ups. Rest 3minutes
    Set 3: Perform 40 sit-ups.
    Weeks 4-6:

    Set 1: Perform 70 sit-ups. Rest 4 minutes
    Set 2: Perform 60 sit-ups. Rest 3 minutes
    Set 3: Perform 50 sit-ups. Rest 3 minutes
    Set 4: Perform25 sit-ups.
    Weeks 7-10:

    Set 1: Perform 70 sit-ups. Rest 4 minutes
    Set 2: Perform 60 sit-ups. Rest 4 minutes
    Set 3: Perform 50 sit-ups. Rest 3 minutes
    Set 4: Per
    ◦form 40 sit-ups.
    Day 3: Timed Sets

    Weeks 1-3:

    ◦Perform 2 sets of 60 second sit-up bouts with a 3 minute rest between sets
    Weeks 4-6:

    ◦Perform 2 sets of 60 second sit-up bouts with a 3 minute rest between sets
    ◦Perform 2 sets of 30 second sit-up bouts with a 2 minute rest between sets
    Weeks 7-10:

    ◦Perform 3 sets of 60 second sit-up bouts with a 4 minute rest between sets
     

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