Work out plans
- Thread starter kajn45
- Start date
EEBTTF
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- Oct 17, 2019
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Doing pull ups is the best training for increasing your reps. My DS installed a pull up bar in the garage and did sets multiple times a day. In 5 months he went from max sets of 10 to easily maxing the pft.
As far as the run goes-you can mix in some speed work and hills into your workout - but running is the best thing to decrease your time.
As far as the run goes-you can mix in some speed work and hills into your workout - but running is the best thing to decrease your time.
tpaine7
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- Apr 6, 2020
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I would do some research regarding a fitness plan that is specific to you. There are plenty of workouts that help enhance the muscles used to complete the Marine PFT. That being said, nothing improves your score better than doing pull ups, crunches, and running.
Pull ups: Just do pull ups. Train your back and shoulders if your an overhand gripper. Train your biceps if you prefer chin ups. If you have access to a gym, take advantage of that opportunity.
I always do a 2 minute set of crunches before running. You can also do leg raises and planks to strengthen your abs.
As for running, what helped me was mixing in sprints after I built up my endurance. I suggest running daily; certain days with difficult runs and others more mild. Another quick way to build up endurance is swimming, but if you “over-swim,” you will fall short on dry land training. If you choose to stick with dry land, train your legs at the gym as well.
Best of luck!
Pull ups: Just do pull ups. Train your back and shoulders if your an overhand gripper. Train your biceps if you prefer chin ups. If you have access to a gym, take advantage of that opportunity.
I always do a 2 minute set of crunches before running. You can also do leg raises and planks to strengthen your abs.
As for running, what helped me was mixing in sprints after I built up my endurance. I suggest running daily; certain days with difficult runs and others more mild. Another quick way to build up endurance is swimming, but if you “over-swim,” you will fall short on dry land training. If you choose to stick with dry land, train your legs at the gym as well.
Best of luck!
Torero_dad
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- Jul 5, 2019
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Armstrong program for pull-ups is free. Mountain Tactical is more comprehensive but a bargain generally requires a gym. Stu smith is another easy found online and has low equipment routines
get a cheap pull up bar for house but find a real bar somewhere for form work
As said, the important part is the doing
get a cheap pull up bar for house but find a real bar somewhere for form work
As said, the important part is the doing
Any of the online pull-up programs are good, as was mentioned above. Doing negatives while doing knees-to-chest is a good way to kill two birds. For running, I found it very productive to map out a 3 mile route with a number of hills and just sprint all the hills.
Run whereever you are testing, get comfortable with the testing environment. Doesn't matter if it's hilly or flat, get comfortable with it so you can ace it on performance day. I would suggest shooting for sub-23 min. If you can run faster, great. But try and get 10 seconds faster every week, that means shaving 3 seconds off your mile splits. As for pullups and curl ups, prepare yourself to be mentally prepared.