Situps

[Switchback]

Do you have access to an exercise ball and/or a medicine ball?

I regularly do a routine on a medicine ball that makes the abs seize up if you do it right.

Laying on an exercise ball (having it rest at the small of your back), do 25 crunches. Then immediately hop off the ball, hold it between your ankles, with your knees nearly straight. Now, with your hands interlaced behind your head, raise your feet and shoulders to form a "V" 25 times. Rest and repeat 2-3 times.

Then, I like to take a medicine ball (been using the 7kg, as it is wider and a little heavier, making things a little more challenging) and hold it between my knees. Now, hang from a pull-up bar and curl your knees up to your chest. Do 4 sets of as many reps as you can do.

[Krankhead]

2 Times per week do Abs Training with weight, a lot of weight.
1 Time per week, do Abs Training with your bodyweight (Like sit-ups, leg raises).
Each 2 weeks, try do to the max situps you can. To see the progress.

If you situps, declined, 25 times with a 45pounds plate on your chest
You can situps 80 times bodyweight on flat easily.

It's my advice.
I can do right now, cold 115 situps, and i never use high rep training.

Use weight. WEIGHT.

A weekly sample routine, I Always do abs and lowerback in same time
It's your choice to do it or not.

Monday
Machine Crunch 4x12-15 with max weight
Hanging leg raises with 10pounds ankles weight 3x15-20
Cable Crunch 3x8-10 with max weight
Hyper-extension 4x12-15 with a 45pounds plate in my hands

Wednesday
Full sit-ups 4x Max
Lying Leg Raises 3x Max
Russian Twist 3x Max
Barbell Good morning 3x12-15

Friday
Deadlift day, 5x3-5 with max weight
Cable Crunch 3x12-15 with max weight
Dumbell Side bends 3x15-20
Situps Declined with 45pounds on chest, 4x Max

[Switchback]

Situps are an endurance test NOT a strength test. Weights are a nice tool, but I would not rely that heavily on them when training for a fit test. He is training for a fit test, not body-building. There IS a difference.

[Krankhead]

Situps are an endurance test NOT a strength test. Weights are a nice tool, but I would not rely that heavily on them when training for a fit test. He is training for a fit test, not body-building. There IS a difference.

It's hard to explain, i'm not english.
If you want to gain endurance, it's not a question of just doing situps for 100reps.. everyday.

You can make a really good endurance and strenght gain in abs with weight.


I never used to train myself 'endurance' with my abs, and i'm able to do 100+ situps anytime. I repeat... if you are able to lift yourself 25 times on a declined bench with a 45pounds plate on the chest, you are able to do 80situps easily.

You dont have to train yourself to do 100 situps, to do 100 situps.
You have to build strenght and endurance. The weight do it easily.

Nobody talk about bodybuilding. I talk about strenght and endurance gain.

[ReservoirDog86]

Well, I'm happy to say that I was able to pass everything on the physical agility test without too much trouble and I'll be getting my written test results back during the first week of December. Thanks for all the tips guys!

[tshack]

Awesome!

I head to Chesapeake Virginia on Dec 8th for my physical agility test & written test for the CPD.....I am training hard.

BTW: I am 44 :D