Situps?

Discussion in 'Air Force Academy - USAFA' started by Neoseeker99, Jun 24, 2009.

  1. Neoseeker99

    Neoseeker99 Member

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    Does anyone have any good tips on how to increase the number of max reps done during the CFA?

    I like to say I have a decently strong core (I'm pretty good with leg raises, etc.)
    but the sit up continuously stumps me.

    Thanks for all the advice on here, it's really great
     
  2. usnahopeful

    usnahopeful USNA Midshipman

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    Really the biggest thing for me was not tiring out in like the first 60-90s. And the only way to overcome that is to practice. Have someone "test" you everyday (have them hold your feet down, etc. and use proper form). And basically keep practicing, etc. It's always a question of "muscle strengh" and "muscle endurance" and the CFA, PRT, etc. (most military PT tests) are all about muscle endurance- how many situps you can do in so many minutes.
    But doing what I said, I went from doing 85 situps in 2 minutes to about 101 in a pretty short amount of time. But make sure you stretch and take rest days- listen to your body. And of course doing flutter kicks, leg levers, and other ab exercises are always another plus :) also doing ladders! (i.e. 3, 6, 9, 12, 15, 12, 9, 6, 3 -up, down, up, and down)
    good luck!
     
  3. SemperExcelsius

    SemperExcelsius USAFA Cadet

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    This is definitely true about the CFA. Practice is the only way you are going to increase the number of situps for the CFA. Good luck!
     
  4. btown13

    btown13 Member

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    go to 100situpchallenge.com. also look at 100pushupchallenge.com. those should be the right websites. google it if it doesn't work
     
  5. Masterq07

    Masterq07 New Member

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  6. SJJTitan

    SJJTitan Candidate

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    Wow, I like the hundredpushup site, I've been struggling with pushups for a while now, but that plan looks very good! I know what I'm starting tomorrow!
     
  7. MChansard

    MChansard Member

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    in the words of one of my second bct cadre (preparing us for the PFT):

    anyone can max the situps (95 for the PFT). all you have to do is make sure your feet are held down tight, get your butt right up to your feet, and alternate between using your abs and your thighs. your elbows can touch mid-calf (hint, they slide just a little.) everyone gets tired at 70, you just have to push from there.

    she's 100% right, too. i went from hardly 60 something to maxing.
     
  8. Drew_22

    Drew_22 USAFA Cadet

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    Just practice everyday. Do like 50 and do them as fast as you can and just increase and increase. Also to multiple reps so do like 3 sets up 50 your first time, then later on do 3 sets of 80. It will get easier and easier if you practice. That is how I got good at them.
     
  9. raimius

    raimius USAFA Alumnus

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    My HS gym class warmed up with 100 crunches a day (in a fast cadence). Do that for a couple weeks, and you will have no problem maxing.
     
  10. PDub

    PDub Prospective

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    Hold a 20lb (more or less depending on your weight) weight on your chest and do situps. Then normal situps will suddenly seem a lot easier.
     

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