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Army-Fitness.com

Supplying Information And Equipment For The New 2020 Army Combat Fitness Test

Army PFA Situp Training Plan

Disclaimer up front:

I am not a medical doctor and I don’t try and play one on the internet. Do not start this training plan or ANY workout unless you are physically able.  Check with your Doctor before performing any of these exercises. If you would like a customized situp training plan contact me below.

The principles for this Army situp Training plan plan was taken from Stew Smith’s material and Tim Ferriss’ 4 Hour Body. The principles on the importance of rest was taken from Crossfit. Following the below training plan will give you a solid chest workout and should get you far beyond the minimum score on the Army Fitness Test.

You may note that this situp plan is very similar to the Army PFA pushup plan. This is because the principles for both plans are nearly identical.  First you want to get a good endurance base, then you need to work on speed.

Week one through three will focus on increasing your reps, while week four through six will focus on speed work. This Army situp plan can be done in conjunction with your normal workout. Just be sure to do the situp workout before your normal workout, and don’t double up on chest exercises.

ARMY SITUP PLAN WEEK ONE THROUGH TWO: ENDURANCE FOCUS

  • Monday: Do as many situps as you can in two minutes. Record this number. Rest for 5 minutes and max out your situps two more times. Your scores will look something like this:
    • 1st Try: 53 situps
    • 2nd try: 41 situps
    • 3rd try: 28 situps
  • Tuesday: Do 150 situps throughout the day in as few reps as possible
  • Wednesday: Do 200 situps throughout the day in as few reps as possible
  • Thursday:Do 200 situps throughout the day in as few reps as possible
  • Friday: Take the army PFA (Run/Pushup/Situp)  and record your scores
  • Saturday: Do 200 situps throughout the day in as few reps as possible
  • Sunday: Rest from everything. If you like you can do low impact stretching.

ARMY SITUP PLAN WEEK THREE: SEMI REST WEEK

  • Monday: Do as many situps as you can in two minutes. Record this number. Rest for 5 minutes and max out your situps two more times. Your scores should start looking better from last weeks scores, and will look something like these scores:
    • 1st Try: 63 situps
    • 2nd try: 51 situps
    • 3rd try: 38 situps
  • Tuesday: Rest; do 20-40 easy situps throughout your day
  • Wednesday: Rest; do 20-40 easy situps throughout your day
  • Thursday: Rest; do 20 easy situps
  • Friday: Really test your self.  Push yourself to the limit and do as many situps as you can in two minutes. Record this number. Rest for 5 minutes and max out your situps two more times.
  • Saturday – Sunday: Rest from everything. If you like you can do low impact stretching.

ARMY SITUP PLAN WEEK FOUR-FIVE:  SPEED FOCUS

  • Monday: Set your watch for 20 seconds and do as many situps as possible in 20 seconds. Do this four times
  • Tuesday: Rest; do 20 easy situps
  • Wednesday: Set your watch for 20 seconds and do as many situps as possible in 20 seconds. Do this four times
  • Thursday:Rest; do 20-40 easy situps
  • Friday: Take the ARMY PFA (Run/Pushup/Situp)  and record your scores
  • Saturday: Set your watch for 20 seconds and do as many situps as possible in 20 seconds. Do this four times
  • Sunday: Rest from everything. If you like you can do low impact stretching.

ARMY SITUP PLAN FINAL WEEK SIX: SPEED FOCUS

  • Monday: Set your watch for 45 seconds and do as many situps as possible in 45 seconds. Do this four times
  • Tuesday: Rest; do 20 easy situps
  • Wednesday: Set your watch for 45 seconds and do as many situps as possible in 45 seconds. Do this four times
  • Thursday:Rest; do 20 easy situps
  • Friday: Take the ARMY PRT (Run/Pushup/Situp) max it out, do your very best and record your scores

Congrats and well done. If you finished this workout please e-mail me and let me know how the training went.