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push ups
ok this is going a bit of topic but
What type of pushups do males have to do? Does your nose have to touch the ground?
I reckon i'm fit and would have no problem with the situps and running but I don't know if i could manage 55 pushups in 60 seconds, even though I can do a fair few dips/chinups.
any tips?
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Re: Pushups
Originally posted by thedollar
And to my knowledge it's only 20 pushups and 20 situps.
Pushups - the MINIMUM is 30 in one minute
Situps - the MINIMUM is 33 in one minute
3.2km run - a time of 15:36 will give a grade of minimum - Grade IV.
(A grade I would require more than 49 pushups, 52 situps each in one min and a run time of less than 12.41min).
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You'd want to be a sad gimp to only manage/want to manage 20 push ups/sit ups in a minute on an entry level test to the DF.BTW basic fitness on a lot of recruits when they enlist nowadays leaves a lot to be desired as well,a lot to do with a sedentary lifestyle/laziness.
Incidentally anybody thinking of or actually enlisting this year would want to start getting the miles in cos from what i know of training will start shortly in the East!!Don't PM or post any how do i knows or try prise any more info from me either!!Live long and prosper!
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The reality of it is that the average 17-18 year old who is enlisting today is below par when it comes to physical fitness, as Erwin said individuals should not be aiming for the minimum level required, If it is worth doing then you should be giving it 100%, at a push you should be banging out 40-50 push ups, and the same with sit ups, as regards the run then a time of 13.30 for 3.2k would be acceptable. If you dont want to play then take a bite out of somebody else's shitburger!
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From http://www.militaryforums.co.uk/foru...pic.php?t=2820
4 PARA (v) Recruit Fitness Program
BPFA= As many situps in 2 mins, as many press ups in two mins then a mile and a half best effort. For a paratrooper this should be 9:30 for the run and around 70 press ups and sit ups.
Week 1
M Rest
T 30 min run, medium pace
W 20 min run, 15 mins upper body exercises
T 4 mile run (with sprints), 8 min/mile
F 30 min cycle, 15 mins upper body exercises
S 4 mile run, 8 min.mile
S Swim, 15 mins upper body exercises
Week 2
M Rest
T 45 min run, medium pace
W 20 min run, 15 mins upper body exercises
T 30 min cycle, 15 mins upper body exercises
F 4 mile run (1 mile jog, 1 mile fast, 1 mile jog, 1 mile fast)
S 5 mile medium pace run
S 4 mile Tab
Week 3
M Rest
T 45 min run, fast pace
W 3 mile run (7 min mile), 15 mins upper body exercises
T 4 mile run, (7 min mile)
F 20-30 mins circuit training
S 5 mile run (7 min mile)
S Swim
Week 4
M Rest
T 1hr run, fast pace
W 3 mile run, 15 mins upper body exercises
T 4 mile run (with sprints)
F 40 min cycle, 20 mins upper body exercises
S BPFA
S 5 mile tab
Week 5
M Rest
T 1hr run, increse speed, include hill sprints
W 3 mile run, 20 mins upper body exercises
T 5 mile run (7 min mile)
F 30 mins circuit training
S 5 mile run (7 min mile with hills)
S Swim or cycle
Week 6
M Rest
T 2 miler, 35 lb began, in under 18:45
W 3 mile run, 20 mins upper body exercises
T 5 mile run (7 min mile)
F 40 min cycle, 30 mins upper body exercises
S 6 mile run in boots
S 6 mile tab
Week 7
M Rest
T 2 miler, 45 lb began, in under 18:45 (helmet and boots)
W 3 mile run, 25 mins upper body exercises
T 5 mile run (7 min mile with hills)
F 40 min cycle, 30 mins upper body exercises
S 6 mile run with hill sprints
S Swim/cycle
Week 8
M Rest
T 2 miler, 45 lb began, in under 18:45 (helmet and boots)
W 3 mile run, 25 mins upper body exercises
T 5 mile run (7 min mile)
F 40 min cycle, 30 mins upper body exercises
S 5 mile run with hill sprints
S 7 mile tab
Week 9
M Rest
T 2 miler, 45 lb began, in under 18:45 (helmet and boots)
W 4 mile run, 25 mins upper body exercises
T 6 mile run (with sprints)
F 40 mins circuit training
S 7 mile hill run
S Swim/cycle
Week 10
M Rest
T 2 miler, 45 lb began, in under 18:45 (helmet and boots)
W 4 mile run, 25 mins upper body exercises
T 6 mile run (with sprints)
F 40 min cycle, 30 mins upper body exercises
S 5 mile run
S 8 mile tab
Week 11
M Rest
T 2 miler, 45 lb began, in under 18:45 (helmet and boots)
W 4 mile run, 25 mins upper body exercises
T 6 mile run (with sprints)
F 35 min circuit training
S 8 mile run
S Swim/cycle
Week 12
M Rest
T 2 miler, 45 lb began, in under 18:45 (helmet and boots)
W 4 mile fast run, 30 mins upper body exercises
T 6 mile run (with sprints)
F 40 min cycle, 30 mins upper body exercises
S 4 mile fast run, 30 mins upper body exercises
S 8 mile tab
Week 13
M Rest
T 2 miler, 45 lb began, in under 18:45 (helmet and boots)
W 4 mile run, 25 mins upper body exercises
T 6 mile run (with sprints)
F 40 mins circuit training
S 9 mile run on hills
S Swim/cycle
Week 14
M Rest
T 2 miler, 45 lb began, in under 18:45 (helmet and boots)
W 4 mile fast run, 30 mins upper body exercises
T 6 mile run (with sprints)
F 40 min cycle, 30 mins upper body exercises
S BPFA + extra 3 mile run
S 9 mile tab
Week 15
M Rest
T 2 miler, 45 lb began, in under 18:00 (helmet and boots)
W 4 mile fast run, 30 mins upper body exercises
T 6 mile run (with sprints)
F 40 mins circuit training
S 10 mile run (8 min mile)
S Swim/cycle
Week 16
M Rest
T 2 miler, 45 lb began, in under 18:00 (helmet and boots)
W W 4 mile fast run, 30 mins upper body exercises
T 6 mile run (with sprints)
F Rest
S 2 miler, 45 lb bergan, in under 18:00 (helmet and boots)
S 10 mile tab
For 4 PARA recruits the next two weeks would consist of the Combat Infantry Course (PARA) and All Arms Pre Parachute Selection or "P-Company" as its known.
ok, its the paras, but something to aspire to nonetheless"Gentlemen, you can’t fight in here...this is the War Room!"
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After reading these last few threads i am very worried.
Fingers crossed i will have a p.t test in the near future but due to unforeseen circumstances i haven't been keeping my fitness levels up too well.However,I am back on track now and i can manage 40 sit ups in a minute,thirty press ups (modified) in one minute and a run of 1.5 miles in 13 minutes. I understand this isn't good.
Do you think I will be able to bring my fitness up in the next 2 weeks?
Any advice would be greatly appreciated!Thankyou.:confused:miss military.
xxxxx
Eireann go bragh:-patriot:
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Yes I would think so, though you'll have to be extremely disciplined and keep to it EVERY day to see the difference. From my own experience too, they less weight you have on you (as in if you're carry a few extra lbs) the quicker you'll notice an improvment.
Im giving this advice as someone who is in the progress of getting fit also, not an expert by any means! Ive been out training myself for the last couple of months and the more vigilant you are the easier it will come to you.
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