pushing for points v1 p1

8/8/2019 Pushing for Points v1 p1

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Fellow Guard Soldiers,

Hello! Thanks for readingGX! About 75 percent of the emails Stephanie and I receive are from Guard Soldiers who are concerned

about passing the Army Physical Fitness Test (APFT). We understand and would like to address your concern with a two-month

training program. Many of us lead very busy lives, which can sometimes lead to a horrible diet and putting off regular exercise.

Sometimes, the only exercise we manage to t in our schedule is on drill weekends.

Bottom-line, the higher the score we achieve on the APFT, the more points we receive for promotion. Whether youre a Guard

Soldier trying to better your previous APFT score or a reader who simply wants to reach a higher level of tness, we challenge

you to utilize our 60-day Diet and Exercise APFT summer challengeOperation Pushing for Points!

For those of you who are avid weight lifters or athletes with advanced training needs, be advised that this program will speci-

cally address effective training strategies for the APFT only. This program is designed to help you maximize results. Although

results will vary, many recruits in our private program have seen a tremendous reduction of body fat as well as an increase in

strength and stamina after utilizing the Operation Pushing for Points program, which we will be presenting over the ensuing

two months. When the goal is to score as high as possible on the APFT, it can be counter-productive to engage in heavy weight

training. The Operation Pushing for Points program has been tested and proven to be effective. Are you ready for the challenge?

HOOAH! Lets get started!

By SSG Ken and Stephanie Weichert

From APFT to PromotionPart 1 of 2Th First 30 Days

tphaiadSGWichrt,

Hlo. I amprtyightwekoutfroma

APFT. IamaogtimGuardmawhoi

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famiiarwithTARTFits. Yourartic

argrat!Rightow, I amrunig,doig

fulit-upadpuhup.HowdoI put it

al togthr i ordrtoMAXth APFT?Thak.

DavA.MA ARNG

SG Wichrt and tphani,

Hlo. I am at th top of th promotion it,but I am raly out of hap. I hav to pas aPT tt in about ight wek in ordr to bpromotd. Do you hav any advic on how tooptimiz that tim o that I can prform wlon th APFT? Thank for what you do!

PC Jam H.TX ARNG

SGWichradhai,

Hl. Iamhigrcivaitbifhfrmhw fyu.Iamokig fraraly godrgramhacahmachivabtrscr ihAPFT. NmatrwhaI disemsikI cangayfasrmy ru, rdmrush-usadsi-ussicmyass.I ruwmisacu f

imsawekadwighif, buapary

ughrdigirigh. Iraly cudussmhi hisara.Thakyu.

SGhaA.MI ARNG

OPERATION PUSHING

FOR POINTS

070 > Gx >VOL 4 ISSUE 6


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Rmars: The sit-up is also called the abdominal crunch. Start: Lay down

on your back with both legs together and bent 90 degrees at your knees. Place

your heels on the ground and point your toes upward. Interlock your ngers

and place your hands behind your head. Action: Raise your upper body until

your shoulders blades lift off of the ground and return to the start position.

Warning: Do not pull on your neck with your hands. Keep your elbows wide

and your chin pointing toward the sky during the entire exercise.

Not: Full sit-ups are not performed during weeks 12 of the Operation Push-

ing for Points training plan.

SeT #1

Warm-p: 10-15 minutes (see pastissues for suggested warm-ups.)

Stretching exercises: 810 minutes

Close-grip push-ups: 45 seconds

Rst: 45 seconds

Normal-grip (hands shoulder-width

apart) push-ups: 45 seconds

Rst: 45 seconds

Wide-grip push-ups: 45 seconds

Rst: 45 seconds

Sit-ups: 2 minutes

MONDAYMscl exploitation Day

SeT #2

Close-grip push-ups: 35 seconds

Rst: 35 seconds

Normal-grip push-ups: 35 seconds

Rst: 35 seconds


Rst: 35 seconds

Sit-ups: 2 minutes

SeT #3Close-grip push-ups: 25 seconds

Rst: 25 seconds

Normal-grip push-ups: 25 seconds

Rst: 25 seconds


Rst: 25 seconds

Sit-ups: 2 minutes

10 Minutes aerobics (Choose one: tread-

mill, elliptical machine, running, cycle)

Strtching xrciss: 810 minutes

(cool down)

Intrmdiat Lvl 1 round =

approximately 45 minutes *

Advancd Lvl 2 rounds =

approximately 90 minutes *

*Depending on repetitions per

set and rest periods

Not: Diet plan available by

going to www.GXonlin.com.

tuesday

wednesday (Repeat Monday Lesson Plan)

thursday (Repeat Tuesday Lesson Plan)

fridayPractic Psh-p Tst DaySeT #1

Warm-p: 1015 minutes (See past

issues for suggested warm-ups)


Push-up test #1 (Complete the most

push-ups possible in a 2-minute period)

Sit-ups: 2 minutesRst: 2 minutes

SeT #2

Push-up test #2 (Complete the most push-

ups possible in a 1.5-minute period)

Sit-ups: 2 minutes

Rst: 2 minutes

SeT #3

Push-up test #3 (Complete the most

push-ups possible in a 1-minute period)

Sit-ups: 2 minutes


(cool down)

Rst: 2 days

Light stretching and plenty of rest.

Stic to th dit plan and yo will notic a trmndos incras in yor

nrgy aftr th rst w!

SATURDAYand SUNDAY

Proprhand position forClos-grippush-ups.

Warm-p: 1015 minutes (see past is-sues for suggested warm-ups)


Sit-ups: 90 seconds

Sprint 1 lap around a -mile track or

the same distance around your street

block, or run mile on a treadmill at

a good pace.

Fast walk 35 minutes

Repeat the sequence 5 additional sets

(Total 6 sets = 1.5 miles of running)

Strtching exrciss: 810 minutes

(cool down)

each rnning priod shold b th bst sprint possibl. I li to tim my

sprints. That way I can challng myslf to achiv a bttr rn tim th

nxt day that I attmpt th sam lsson plan.

WeekS 1 AND 2: OPeRATION WAke-uP CALL

enrgyandprsistncconqurallthings.BnjaminFranklin

www.GxOnLInE.cOm > 071

GoforMusclFailuSGTkeN

Successisthesumofsmall efforts,repeatedayinanddayout.RobertCollier

Winningisnteverything,but

wantingtowinis.

VinceLombardi


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Rmars: The Box and reach is a two-movement exercise. Start: Lay down

on your back with your arms and legs pointing upward and your feet exed.

Elevate your shoulders slightly.

Action: Start the exercise by reaching over the outside of your left thigh

with both arms. Next, return to the start position and reach over the outside

of your right thigh with both arms. Reaching on both sides completes one

repetition of this exercise.

WeekS 3 AND 4: OPeRATION DOuBLe-TIMe

SeT #1

Warm-p: 1015 minutes (see past

issues for suggested warm-ups)


Sit-ups: 90 seconds

Rst: 60 seconds

Sit-ups: 75 seconds

Rst: 60 seconds

Sit-ups: 60 seconds

Rst: 60 seconds

Sit-ups: 45 seconds

Rst: 60 seconds

SeT #2

Box and reach: 50 repetitions

Rst: 45 seconds


Rst X 45 secondsBox and reach X 30 repetitions

Rst: 45 seconds


Rst: 45 seconds

MONDAYBlly Bstr Day

SeT #3

Sit-ups: 2 minutesFreeze in the up position on the 30th rep-

etition for 10 seconds, and then continue

Rst: 45 seconds

Sit-ups: 1.5 minutes

Freeze in the up position on the 30th rep-

etition for 10 seconds, and then continue

Rst: 45 seconds

Sit-ups: 1 minute

Freeze in the up position on the 20th

repetition for 10 seconds, and then

continue

Rst: 45 seconds

Sit-ups: 30 seconds

10 minutes aerobics (Choose one: tread-

mill, elliptical machine, running, cycle)Strtching xrciss: 810 minutes

(cool down)

wednesday (Repeat Monday Lesson Plan)

thursday(Repeat Tuesday Lesson Plan)

tuesdayWarm-p: 1015 minutes (see past issues for suggested warm-ups)


Trac: Sprint the stretches and jog the curves: 8 laps

In other words, sprint the straight sections of the track and jog the curves

until you reach 2 miles

This can also be achieved by sprinting the long sections of city blocks and

jogging the ends for the same distance, or

Tradmill: Sprint .075 miles on a treadmill and immediately reduce the speed

of the treadmill to a jogging pace for .050 miles: 16 consecutive sets

Not: You may choose to sprint .150 miles and jog for .100 miles: 8 consecu-

tive sets

Rst: 5-minutes

Push-up test (the best performance of push-ups for a 2-minute period)

Sit-ups: 3 minutes

Strtching xrciss: 810 minutes (cool down)

Not: Interval training simply prepares you for faster speeds when its really

needed during testing periods.

Yo will s yor stamina and ndranc improv vry w that yo

ndr this stratgy. Simply incras th sprinting distancs and dcras

th jogging distancs in ftr xrcis priods. Yo can also adapt this

rotin by rnning against a collag for vry sprint priod.

Nothing grat was vr achivd withot nthsiasm.Ralph Waldo emrson

Successisthesum

of

smallefforts,rep

eated

dayinanddayout

.

RobertCollier

Thedifferencebetweenasuccessful

personandothersisnotalackof

strength,notalackofknowledge,

butratheralackinwill.

VinceLombardi

072 > Gx >VOL 4 ISSUE 6

start ftness


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SPeCIAL ReMARkS:We encourage you to send your questions or requests additional information by emailing us [email protected] . You can experience

our workouts at home with our Opration Living FitB c Fss tk DVD series. You can purchase our DVD set at STARTFitnss.com.

WARNING: Always seek the advice and guidance of a qualied health provider with any questions or concerns you may have prior to commencing a tness

program. This article should not be relied on or substituted for professional medical diagnosis or treatment. The exercises presented are for suggestion

only. Participate at your own risk. Stop if you feel faint or short of breath.

StrateGic army traininG (Start), llc aSSumeS no aSSociation With the u.S. army or the Department oF DeFenSe. 1998 Start.all riGhtS reServeD.

friday Mini-Tst Day

Light stretching and plenty of rest.

SATURDAYand SUNDAY

It is hard to fail, bt itis wors nvr to havtrid to sccd.Thodor Roosvlt

SeT #1

Warm-p: 1015 minutes (see past issues for suggested

warm-ups)


Push-up test #1 (complete the most push-ups possible

in a 1-minute period)

Sit-ups test #1 (complete the most sit-ups possible in

a 1-minute period)

Running test #1 (achieve the best time possible in a

1-mile run)

Rst: 10-minutes

SeT #2

Push-up test #2 (complete the most push-ups possible

in a 1-minute period)

Sit-ups test #2 (complete the most sit-ups possible in

a 1-minute period)

Running test #2 (achieve the best time possible in a

1-mile run)

Rst: 5 minutes

Strtching xrciss: 810 minutes (cool down)

Rst: 2 days

Nxt month, w will b taing it to th nxt lvl

with Opration Stay th Cors and Opration

Fit to Fight.

For mor information, go to www.GXonlin.com.HOOAH!

START FITNeSS NOW ONLINe!

SGt K d S w dg qk d s

d ss s GXonlin.com! as s s

ds, b b w s ss ds, dwd

wks d .

Go to: GXonlin.com/tnss

www.GxOnLInE.cOm >073

start ftness

Itishardtofail,but itisworsenever to

havetriedtosucceed.

TheodoreRoosevelt

pushing for points v1 p1

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