|Preparing Americans to Serve in the Military, Special Ops, Law Enforcement, & Fire Fighting|
The Next Level of Fitness
I received two great emails this week from an Army Soldier and an Army recruit. Both did free workouts offered through myArticle Archive page at StewSmith.com -- The Pushup Push Workout and the Free Six Week Running Plan. Here are their emails:
Before starting the workout my APFT 2 mile run was 17:38. I started this run workout in January 06, here it is 12 weeks later and I ran a 13:10 - 2 mile. I just about exploded, but I did it. I found the workout VERY EASY to do. I pushed my self "gently", and low and behold, it works. By training smarter and taking a slow, gentle, smart approach to physical training, I increased my PT score from 244 to 320 in only 3 months. Can I get even faster?
I wanted to let you know I did your Pushup Push workout and I did 150 pushups everyday for ten days. I took 4 days off from doing any pushups and actually DOUBLED my pushup score. I went from 45 to 93 in 15 days! Wow! How do I maintain this?
First of all, congrats and thanks for crediting me for your success, but YOU are the ones who took a method and applied it to your workout programs. I cannot make people workout -- I can just show them how to do it to get stronger or faster. So, good job for being motivated to complete the workouts.
The answers to your questions: It is ALL ABOUT Progressing Forward
To keep increasing your pace in the two mile run, all you have to do it apply the same workouts you have been doing, but increase your mile pace slightly when running quarter miles, half miles, and mile repeats. For instance, one workout asks you to do the following:
Warmup jog -- 5:00 / stretch
If your goal pace is to next run the two mile run in 12:00, then you need to work on a 6:00 mile pace or a 90 second quarter mile run. Learn to maintain that pace while being able to repeat it with little rest for 8-10 times. Once you are there, your two mile run will be very close to 12:00.
See other ideas at Drop Mile Pace
As for pushups -- you do not want to keep doing pushups everyday. I only use that workout once in a while (6-8 months) to kick start growth. Now, focus on morepyramid workouts, supersets, and timed pushup test for 2:00 periods. If you do three workouts a week of pushups try to do one of each of the above. Also see:
Other Progressions into Pushups / Pullups etc...
Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the StewSmith.com Fitness eBook store and the Stew Smith article archive at StewSmith.com. To contact Stew with your comments and questions, e-mail him at firstname.lastname@example.org.
BOOKS / eBOOKS / DVDs
BOOKS / eBOOKS / DVDs
Complete Guide to Navy SEAL Fitness (Book / DVD)
The Special Operations Workout
The SWAT Workout - From Recruit to SWAT Team Member
The Combat Swimmer Stroke DVD
The Pre-Habit Workout DVD
Clinic DVD for Navy SEAL PST
The FBI Special Agent Test Clinic DVD
The Complete List of Stew Smith's eBooks:
Fitness for All Levels of Fitness
The 90 Day Beginner Guide to Fitness
The Advanced Maintenance and Recovery Program
The Special Forces Physical Fitness Workouts
Navy SWCC Workout
Air Force PJ / CCT Workout
The OCS, ROTC, Service Academy, & Bootcamp Workouts
The USMC IST and PFT Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Bootcamp Workout
The PFT Bible - Military / Police Standard PFT
The Law Enforcement Physical Fitness Test Workouts
The Fire Fighter Workout
Some Titles Above available in Print Softcover Format