Check this thread out:
How to improve your Physical Aptitude, the Army way
Focus on [R-DEV]Ninja2Dan suggestions - they are the best/most valuable.
I am also training basketball to improve my sprint times.
These websites helped me get started, but don't let them restrict you in any way. Feel free to exercise however you want.
http://www.twohundredsitups.com/
http://www.hundredpushups.com/
[R-DEV]Ninja2dan;1545851 said:As for MFT, it will depend on your current level of fitness. But generally, I don't mess with Rep/Set theory. When I was training recruits, my method was to have them knock out as many as they could until their bodies gave up. Then we'd "rest" by doing a different exercise such as flutter kicks or jumping jacks for around 5 minutes, then back down for more push-ups. Again, you push until your arms turn to jelly, then take another "rest". Repeat that 3-5 times, then move on to another muscle group or exercise block (sit-ups, flutter kicks, squats, etc).
Wow... does that website actually, well, have any credencials?
I did pretty well through it, unfortunately I lost alot of time so I fell off the schedule, and you can probably figure out what happened from there.
I would really just use it to get an idea of what you want to do/need to do.