Posted by: 4pack | October 3, 2008

“Ideal Shape”: Core and Compound Exercises Are Best Exercises

FITNESS STANDARDS ARE BEING INCREASED IN THE ARMED FORCES AND NOW HERE ARE SOME PARAMETERS FOR FBI AGENTS…CORE AND COMPOUND EXERCISES DOMINATE…DON’T NEED MACHINES OR FITNESS CENTERS TO BE FIT…NO EXCUSES OGGIES….

http://www.askmen.com/sports/bodybuilding_150/189b_fitness_tip.html 

Strength phase

The final component of your FBI workout consists of your strength phase. In order to target the muscles required for the two exercises performed — sit-ups and push-ups — you will do movement-specific activities once again.

It is a good idea to complete this as a circuit, since it will allow your body to get used to performing the movement without rest until fatigue, just as it will be when you perform the actual assessment.

The circuit of exercises you will perform are:

  • Chest presses
  • Abdominal crunches
  • Push-ups
  • Hanging leg raises
  • Overhead triceps presses
  • Abdominal crunches on an exercise ball

The chest press and overhead triceps press should be performed using weights, whereas the rest of the exercises should be done using only your body weight.

Once you have completed the circuit, rest for 30 to 60 seconds, then repeat the whole protocol two to three more times. Your best bet is to do this circuit before you complete the aerobic training or in a separate session entirely. Don’t stress yourself if you can’t pull off 100 reps of each exercise in the beginning. Start off with smaller sets of 20-30, then build yourself up to longer sets and more reps.  

Scoring: The numbers you’ll need to score top points in each test are: 71 or more push-ups and 58 or more sit-ups. Aim to complete these numbers in under a minute and you’ll be on the right track. For 5-point scores, you’re required to perform: 50-53 push-ups and 48-49 sit-ups.

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