Tactical Fitness: A Military Fitness Plan for Those Struggling with Sit-ups

People often fail or are overly taxed by the two-minute sit-up test that is required every six months in the military. Here is a question from an in-shape Navy petty officer who trains 5-6 days per week but is lacking in the sit-up test for his physical readiness test (PRT).

Stew,

I am having a hard time with the sit-ups (two minutes, Navy PRT). I work out 5-6 days a week, usually focus on weight training and run every other day. I am not out of shape at all, but I have a tough time with sit-ups. I know I can fit more sit-ups in my schedule, but I do a lot of core work already. Any specifics you can recommend? 

Thanks,

Tom

Tom --

This is common and, yes, specifics are what you need, but you may have some other issues. Usually the failures (or less than optimal scores) come in three groups:  

1. Pacing issues that can be fixed with muscle-memory pacing drills for a few days or weeks. If you start off too fast, you typically will not maintain that pace for two minutes. From my experience, failing to find and maintain your goal pace is the biggest culprit to failing sit-ups.
2. Lacking muscle endurance to do two minutes of sit-ups at any pace. If you do not practice one- to two-minute sets of sit-ups, it is difficult to finish the test at any goal pace.
3. Technique issues with the hips, back, butt, shoulders/arm/neck or torso flexibility. This one is more structural in nature, and you may want to have someone look at your form if sit-ups are causing you any pain.

It sounds like you have a training plan already, so what I suggest is supplementing some sit-ups and other core exercises into your normal program. For instance, pick two days (like Tuesday and Thursday) to add rest with core strengthening exercises (not necessarily sit-ups). Get creative with both exercises and core stretches, such as: 

• Leg levers
• Planks
• Crunches
• Weighted versions of planks and sit-ups (light)

Also stretching the lower back (basic yoga down dog, up dog, knee to chest, cat pose, etc.) is a great way to strengthen and loosen the core.

The other 3-4 days should consist of focusing on the goal pace of sit-ups.

I would recommend doing the following on Monday, Wednesday and Saturday: Add in sets of 30-second sit-ups (shoot for the goal pace of 80, for instance; that is 20 sit-ups in 30 seconds). If you want more than 80, then do the math (25 in 30 seconds = 100 in two minutes).

Friday can be a running-focused day (rest the core) and test on Saturday for the first two minutes, then continue with three to four 30-second sets throughout the workout.

• Week 1: 30 seconds of 20 reps of sit-ups, rest 4-5 minutes before doing it again. Perfect in between half-mile repeats or doing 5-6 sets while in your room studying in the evening. Goal is to get 4-5 sets of 30-second sit-ups.
• Week 2-3: Reduce rest times to less than two minutes.
• Week 4: Try to put it all together in one- to two-minute sets. Take a training day off,  then test for two minutes.

To rehash in chart form:

Each week, reduce the rest time between sit-up sets as you are able. Make each week more challenging with less rest time.

Sunday is your rest day. Focus on the flexibility of your hamstrings, hips and lower back (mix in some foam-roller exercises, too).

This should push you into the zone of sit-ups on the test if you can be persistent with this type of schedule for 3-4 weeks.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

Want to Learn More About Military Life?

Whether you're thinking of joining the military, looking for fitness and basic training tips, or keeping up with military life and benefits, Military.com has you covered. Subscribe to Military.com to have military news, updates and resources delivered directly to your inbox.