Increasing Pushups/run?

Hey, getting ready to go to basic and I want to go in pretty decent so I don't struggle, plus I need to get them up so I can enlist in Special Forces, anyway, my goal right now is 42 pushups in 2 minutes, 52 situps and 2 minutes, and an 8 minute mile. My cardio is shit really, I'm more of a lifter. So how can I increase how many pushups and situps and how my endurance is? Right now I can do like 25 situps, 5-10 pushups, and maybe a 12-13 minute mile. How do I increase my results? Do I just keep doing it and eventually I'll get better and better or what? I figured since I lift that that would help with pushups, but pushups are a different thing entirely.

 

Hey what branch are you goin in as?

 

US Army, starting as infantry but going to go to Special Forces Selection shortly after.

 

I joined the army not to long ago as well. I leave out for basic after I graduate. Glad to see I'm not the only one here my mos is 68W and I'll be trying for ranger later on. But back on topic the best way you can improve your cardio is actually getting out and running. It'll be hard at first an you'll hate it but trust me you'd much rather struggle now then later

 

Thanks and yeah my recruiter won't let me enlist til I can meet those requirements. I used to be 360 pounds so I had to get down to a realistic weight for tape, and at 240 I can enlist which is what I'm at now, I just have to improve the other things =p. I was gonna enlist as 18xray but decided not to because I can train before going Special Forces if I just go infantry.

 

It's going to be a long road of training in order to be sf fit but seeing as you lost all that weight you it seems like dedication isnt a problem. If i were you i would start running asap ( Tomorrow is when im starting to run) and find out how far you can run. After that i would try to split however far you can run up into a walk/run. Maybe something like run 3 mins/ walk 2 mins and so on. Im in good shape but Im not good at running either lol. I got 50 something pushups and sit ups in 1 min with my recruiter when i just joined.

 

damn nice job, and yeah i've been running for a few days now, I can run in intervals as you said, if I go moderately fast I can only do it for like 30-45 seconds, but if I go into a nice jog, I can jog for 1-2 minutes. And yeah dedication isn't a problem, I've been wanting to join for a while now and it took me a year to lose the 120 pounds i just wanna get in the army already lol

 

Ty. When do you go to basic?

 

Not sure yet, haven't entirely enlisted, my recruiter won't let me until I meet the requirements, but when I am able to, I'm just gonna do fast ship. Also I have to retake my asvab cause last time I took it was like 2-3 years ago and got a 67, took a practice one recently and got a 79 =].

 

Nice I took mine for the first time without studying or even knowing what to expect and i got a 73. I might retake it in a few years though. I leave for basic in july btw

 

Increasing your push-ups?

Well, BCT is DESIGNED to get you better at all of this I went doing 25 max for push-ups to leaving Basic doing 88 push-ups 90 sit-ups and running a 12:30 2 mile...

A good thing I do to up my push-ups to find your max in 2 minutes...

Take that number, perform half in 1 minute.
1 minute rest
Perform half if your max again with 1:30 minute
1 minute rest
For 1 minute do as many as you can and try to hit your max.

As for running you just gotta run and hydrate.
Good luck going blue. Keep me updated on what's going on!

Do this everyday/every other day!

 

Have you considered investing in a pre-workout? It will really help you kick start your endurance regime.

I'd recommend that you focus on the running. You'll lose a couple of pounds and shave off some belly fat. As you're a lifter, it should be quite a bit easier to lift your body weight once you're lighter and with a smaller stomach your movability will improve, so it'll be easier to perform crunches and other stomach exercises.