Old Max PT Program

To be performed every other day. 3 days a week Pushup and sit-up starting reps will be 1/2 of your 2 minute max. When 4 sets can be completed without failure, increase reps by 10%. Failure for pushups is having to stop or not being able to continue with correct form. Failure for sit ups is the same and you must complete at least one sit up every 1.5 seconds or you have reached muscle failure. Goal time divided by 8 = quarter mile time. When you can complete 8 quarters in time, increase pace by 1-2 seconds per quarter. Adjust times for exercise as needed. Rest times should stay the same.

Exercises

Set 1: 4 rondes

Push-Ups

40 seconden

Rest

1 minuut

Set 2: 4 rondes

Sit-Ups

30 seconden

Rest

1 minuut

Set 3: 8 rondes

Run

2 min 15 sec

Jog Slowly Or Walk

2 minuten

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