I will ask about the knives.
When I went into my tech school I did about 35 push-ups and about 40 sit-ups and was clicking off 2 miles in the 15-16 range. Well the cross country guys helped me with my run. For push ups it’s not about strength it’s about endurance. Straight up PT will get you there, but to go above and beyond it will take a little more.
I worked out with a couple of guys at the gym. Find your upper body mass weight by putting both of your hands on a scale (close grip push up). Let’s say the number read 100. Add 10% to your number (round up to the nearest 5lbs.) and that is you target number (110lbs.). DO NOT INCREASE BY MORE THAN 10%.
Now using your target weight, apply this to the Smith Machine in your local gym. Do a warm up set or two and then put your target weight 100 + 10% or 110lbs. Start repping away, numbers do not count, fatigue does! Do about 4 or 5 sets, not including warm up and this will help break you out of your rut/plateau when working out. This will help the 5 muscle groups in a good rhythm.
Also make sure you do some back exercises as well, mainly lower back. As you run your legs will get stronger but if you do not strengthen your back, your legs will over power it and you will be susceptible to injury.
Last June I was running along and when you transition from one sidewalk to another the concrete pathway (sidewalk) has a slope rather than a curb. Well I went down one side and as I was coming up the other I tweaked my back a.k.a. threw it out of alignment. Couldn't even walk or sit up straight. I went to the doc and said fix it. He was amazed that in the 8 years of running rucking jumping and playing with the Army that I had never been to the chiropractor. He straightened me out and gave me a list of exercises and I haven’t had a problem.
I hit a block recently with running. When I would do a set distance my mid-lap times increased. Say I ran 2 miles (8 laps) my times would be 1min, 1 min, 1min, 1:20, 1:20, 1 min, 1 min ....... It was a block. So to force myself over I did some treadmill running ...... but for time not distance. I would set the pace at 6.0 which is a 9:00 mile I think. After 5 minutes I would increase to 6.5, and after another 5 minutes up to 7.0, the 7.5 then 8 for a total time of 25 minutes. My mid times dropped a lot and the others had a few seconds trimmed as well (I did a progress check today).
If needed hit me up on the AF Global: callaway, r SSgt, at Pope AFB if you have anymore questions.
P.S. Make sure you do not click on my wifes name, she likes to toy with people and confuse the hell out of them ……… I do the same when her troops call and ask for Sgt Callaway.
“Yeah what do you need”?
“We were wondering if we could go home early?”
“Sure why not. Make sure you lock up and be safe”
