I have been doing them in ladder exercises. You are supposed to do sets of 1,2,3,4,5,4,3,2,1 repetitions (for
example, could also be 5,10,15,20,25,20,15,10,5). How I have been doing these are I started by doing the 1,2,3,4,5,4,3,2,1 then I went to 2,4,6,8,10,8,6,4,2 and then I did the ladder up and down once and then the next week did up, down, up. Then when I felt good doing up,down,up i went to 3,6,9,12,15,12,9,6,3 and do those up and down once. Then once I had done those for a week I did up, down, up. ETC, ETC, ETC. I have been doing short rests between each set (5-20 seconds).
This type of excercise I got from the Naval academy website but there are a couple of things that were unclear in how to do these. For example, how long of a rest should I be having between the sets? I had
thought about 5-20 seconds but wasn't sure if I should be having more
rest or less, I was just guessing. Also, should I be alternating
between push-ups and sit-ups or should I do all the sit-up sets and
then do all the push-up sets, for best results? Has anyone done these types of exercises for sports or has
anyone been (or is currently at) the Academy, that might be able to
provide me some insight?
Anyway "dhafeman" this is what I have been doing to prepare for push ups and sit ups and it has helped me considerably. Check out the Academy website for more info. I do these on M,Tu,Th, and F. Wednesday is a Pull up and dip day that I also do ladder excercises for.
Now, what do you guys do to help with running? I am good over distances of 3-5 miles (I run 4-6 days a week) but my 1.5 mile time sucks. I can pass the In-prt but I am about 1 minute off of passing the out-prt (and that's on a good day). Any advice is appreciated.