Fitness help! Australian Army.?

Question

i need help with fitness.

okay in the australian army, ur gona have to be able to run 2km in under 12minutes, do 15pushups, 45situps. thats the fitness test. oh and a shuttle run. any ideas on how to improve my fitness, i dont wana do anything but train THOSE SPECEFIC THINGS. what excersizes shuld i do. what time of day. when do i rest. how many hours a day. etc

Answer 1

You're going to have the most trouble with the running. Just run half an hour a day.  

Answer 2

Wait Australia has an army... well i guess what you wanna do is wind sprints and run a few kilys a day work out stay inshape youll be a machine

Answer 3

just keep workin out...

start with what you can do then go up from there and make sure you can do at leat twice what they require pluss a ton more

Answer 4

Do as much as you can.

Answer 5

For guys all the PFA is- 15 push-ups, 45 sit-ups and 7.5 shuttle run.

You should be able to do that with ease since it’s the minimum.

Do intervals, run hard for 400 meters then have a rest for a couple of minutes, do that 6 times in a session it’s the best way to improve your running. Try to do that once a day or more. I’d say you really want to run an hour a day within a week before you go to basic, work up to that though.

Get yourself doing 50 push-ups in 2 minutes and do 200 or more a day. Best way to improve on push-ups is to do 30 every half hour for 4 hours. Also work on your heaves/chin-ups, you should be able to do at least 3 comfortably in a set but always aim higher then their standard minimums.

Sit-ups are nothing, especially the ones you do in the army- with your hands half way down your thigh on the down and wrists on knees for the rise. Knock out 100 in a set.

Run the 2.4km in UNDER 9 minutes. I say to go over their minimums because you really want to be the “middle man” don’t be the show-off that is always first and don’t be the one lagging behind. If you’re one of them, you’ll most likely be the target by the Brigadier or Colonel because you’ll stand out. DON'T STAND OUT.

Maybe something to inspire you- I can knock out 40 push-ups in 2 minutes comfortably and with no knees touching the ground for a rest, 200 sit-ups in a set, I’m up to level 12.0 on the beep test and can run 2.4km in just under 8 minutes as well as 6 heaves in a set. Only a year ago I was on level 6.0 on the beep test. Plus I'm a girl so I'm given a little slack since men are built better athletes. You can do better then me, you just need to push yourself.

Good luck!!

I'm going to Kapooka in October, I'll try to improve my numbers before then, I'm still nowhere near my goals- like to get to level 13.5 on the beep test.