Before you dive in and start the two hundred sit-ups program, you should:
- obtain medical advice and clearance from your doctor
- take an initial sit-ups test.
The test will highlight your current fitness level and determine where to start and how to plan your sit-ups training program.
| VANUS | < 30 AASTAT | 30 - 39 AASTAT | > 40 AASTAT |
|---|---|---|---|
| TASE * | sooritatud kõhulikaste arv | ||
| SUUREPÄRANE | rohkem kui 76 | ürohkem kui 71 | rohkem kui 62 |
| VÄGA HEA | 59 - 76 | 52 - 71 | 47 - 61 |
| HEA | 50 - 58 | 46 - 51 | 37 - 46 |
| KESKMINE | 40 - 49 | 28 - 45 | 25 - 36 |
| KEHV | 0 - 39 | 0 - 37 | 0 - 24 |
To perform the test, simply execute as many good-form sit-ups as you can. Don't cut corners and please don't cheat - the last thing you want to do is end up in the wrong level of the training program! The results may be humbling, but trust me, honesty is the best policy if you want to maximize your core strength gains!
Once you've performed the test, make a note (mental or otherwise) of how many, or how few, sit-ups you were able to perform. As an example, the first time I performed the test, I managed to eek out 60 consecutive sit-ups.
Before starting Week 1, I recommend taking a couple of days to familiarize yourself with the program and recover from the exertion of the initial test. You'll be required to work out three times per week - Monday, Wednesday, Friday worked well for me.
Don't forget how many sit-ups you performed in the test and if you're still keen to improve your core strength and fitness, read on to learn more about the program.
* If you're concerned about your Rank in the extreme left column; there's really no need. The scale of poor to excellent is just an indicator of current fitness, and can be used as a comparison tool between yourself, friends, family & co-workers. Oh yes, in case you're wondering, I didn't just make up the numbers in the table above - they're based on a standard army test and are gender neutral.
Most people tend to fall into the average or good category, which is a great starting point for the plan. If you're ranked poor, don't be put off by the label - you'll soon be climbing the ranks and reaching new levels of fitness. If you're ranked far beyond the range of excellent, maybe you need a tougher plan?!
1. NÄDAL
So, you've completed your initial test and you're keen to start the program? Great!
- If you managed 10 or less sit-ups in the test, follow column 1.
- If you completed between 11 and 20 sit-ups, column 2 is for you.
- Between 21 and 30 consecutive sit-ups? Impressive! Column 3 is what you're looking for.
More than 30 sit-ups? I would suggest starting the program on Week 3 in either the second or third column.
For example: let's say you managed 18 sit-ups. Looking at the second column, Day 1 begins with Set 1 (9 sit-ups), a rest period of 60 seconds, before moving on to Set 2 (9 sit-ups). Rest for 60 seconds and continue with Set 3 (6 sit-ups) and Set 4 (6 sit-ups), before finishing with Set 5 and as many consecutive sit-ups as you can comfortably manage (at least 8, but not so many that you damage muscle tissue). The 60 seconds rest between each level should allow you to complete the workout, but you'll probably experience some minor fatigue towards the end.
Treat yourself to a rest day before moving on to Day 2, and then again before you complete Day 3. I find that Monday, Wednesday, Friday works well and allows you to use the weekend for rest and recovery before moving on to the next stage of the program. Feel free to juggle the plan around to meet your busy schedule, but make sure you rest in between workout days.
| Päev 1 IGA SEERIA VAHEL PUHKA 60 SEKUNDIT (KUI VAJA, ROHKEM) | |||
|---|---|---|---|
| kuni 10 kõhulihast | 11 - 20 kõhulihast | 21 - 30 kõhulihast | |
| 1. seeria | 3 | 9 | 15 |
| 2. seeria | 4 | 9 | 18 |
| 3. seeria | 3 | 6 | 10 |
| 4. seeria | 3 | 6 | 10 |
| 5. seeria | max (vähemalt 5) | max (vähemalt 8) | max (vähemalt 14) |
| Päev 2 IGA SEERIA VAHEL PUHKA 90 SEKUNDIT (KUI VAJA, ROHKEM) | |||
| 1. seeria | 5 | 9 | 15 |
| 2. seeria | 6 | 12 | 18 |
| 3. seeria | 3 | 9 | 15 |
| 4. seeria | 5 | 9 | 15 |
| 5. seeria | max (vähemalt 6) | max (vähemalt 10) | max (vähemalt 18) |
| Päev 3 IGA SEERIA VAHEL PUHKA 120 SEKUNDIT (KUI VAJA, ROHKEM) | |||
| 1. seeria | 6 | 12 | 17 |
| 2. seeria | 7 | 15 | 22 |
| 3. seeria | 6 | 11 | 14 |
| 4. seeria | 6 | 11 | 14 |
| 5. seeria | max (vähemalt 8) | max (vähemalt 15) | max (vähemalt 20) |
Hopefully you made it safely through the first week and now you're keen to move on to Week 2. However, if for some reason you struggled with the program, I would suggest either retaking the initial test or repeating Week 1. You'll probably be surprised at how much stronger you already are and will sail through the first week and be fired up and raring to go.
If you're ready to move on, let's take a look at Week 2 of the two hundred sit ups program.
2. NÄDAL
Week 1 should now be comfortably behind you and it's time to start Week 2 of the two hundred sit-ups program. Continue by following the same column of exercises as you did in Week 1. Don't cut any corners, but feel free to take a little more rest between each level if you need to. It's also important to be well hydrated before you start each workout.
At the end of Week 2 it will be time to check your strength and perform an exhaustion test. In simple terms, perform as many good-form sit-ups as you can comfortably manage. Stress your core by all means, but please don't go beyond the safety limit. The number of sit-ups you complete will determine at which level of the program you'll start Week 3. Perform this test within 24-48 hours of completing Week 2. Good luck!
| Päev 1 IGA SEERIA VAHEL PUHKA 60 SEKUNDIT (KUI VAJA, ROHKEM) | |||
|---|---|---|---|
| kuni 10 kõhulihast | 11 - 20 kõhulihast | 21 - 30 kõhulihast | |
| 1. seeria | 6 | 14 | 21 |
| 2. seeria | 9 | 17 | 21 |
| 3. seeria | 6 | 12 | 15 |
| 4. seeria | 6 | 12 | 15 |
| 5. seeria | max (vähemalt 9) | max (vähemalt 17) | max (vähemalt 22) |
| Päev 2 IGA SEERIA VAHEL PUHKA 90 SEKUNDIT (KUI VAJA, ROHKEM) | |||
| 1. seeria | 7 | 15 | 21 |
| 2. seeria | 9 | 18 | 25 |
| 3. seeria | 6 | 14 | 18 |
| 4. seeria | 6 | 14 | 18 |
| 5. seeria | max (vähemalt 11) | max (vähemalt 20) | max (vähemalt 26) |
| Päev 3 IGA SEERIA VAHEL PUHKA 120 SEKUNDIT (KUI VAJA, ROHKEM) | |||
| 1. seeria | 8 | 18 | 24 |
| 2. seeria | 12 | 20 | 25 |
| 3. seeria | 8 | 15 | 21 |
| 4. seeria | 8 | 15 | 21 |
| 5. seeria | max (vähemalt 12) | max (vähemalt 23) | max (vähemalt 30) |
Don't forget, now you've completed Week 2, it's time to take an exhaustion test. Perform as many good-form sit-ups as you can comfortably manage. Make a note of how many sit-ups you complete, and move on to Week 3. Hope you're ready for the next level!
3. NÄDAL
You should be a little stronger than you were a couple of weeks ago and able to complete considerably more sit-ups than your initial test.
- If you managed 21 - 30 sit-ups in the latest test, follow column 1.
- If you completed between 31 & 40, column 2 is for you.
- More than 40 consecutive sit-ups? Excellent! You'll be following column 3.
If you're struggling with the program, don't lose heart. Some people will still be doing less than 21 consecutive sit-ups, but this is ok. Just repeat the week you struggled with until you're strong enough to move on to the next level - I promise it will be worth your while!
| Päev 1 IGA SEERIA VAHEL PUHKA 60 SEKUNDIT (KUI VAJA, ROHKEM) | |||
|---|---|---|---|
| 21 - 20 kõhulihast | 31 - 40 kõhulihast | > 40 kõhulihast | |
| 1. seeria | 15 | 18 | 21 |
| 2. seeria | 18 | 25 | 27 |
| 3. seeria | 11 | 19 | 21 |
| 4. seeria | 11 | 19 | 21 |
| 5. seeria | max (vähemalt 14) | max (vähemalt 25) | max (vähemalt 30) |
| Päev 2 IGA SEERIA VAHEL PUHKA 90 SEKUNDIT (KUI VAJA, ROHKEM) | |||
| 1. seeria | 15 | 21 | 30 |
| 2. seeria | 18 | 28 | 38 |
| 3. seeria | 12 | 21 | 23 |
| 4. seeria | 12 | 21 | 23 |
| 5. seeria | max (vähemalt 18) | max (vähemalt 28) | max (vähemalt 38) |
| Päev 3 IGA SEERIA VAHEL PUHKA 120 SEKUNDIT (KUI VAJA, ROHKEM) | |||
| 1. seeria | 17 | 24 | 33 |
| 2. seeria | 20 | 32 | 42 |
| 3. seeria | 14 | 23 | 30 |
| 4. seeria | 14 | 23 | 30 |
| 5. seeria | max (vähemalt 20) | max (vähemalt 32) | max (vähemalt 35) |
Hopefully you made it safely through the third week and you're ready to move on to Week 4. Keep up the great work - you're halfway through the program and well on your way to performing two hundred consecutive sit-ups.
Let's continue with the program take a look at Week 4.
4. NÄDAL
Week 3 is now comfortably behind you and it's time to start Week 4. Continue by following the same column of exercises as you did last week.
At the end of Week 4 it will be time to perform another exhaustion test. You should know what to do by now - simply perform as many good-form sit-ups as you can comfortably manage. As per the end of Week 2, stress your core by all means, but please don't go beyond the safety limit.
The number of sit-ups you complete will determine at which level of the program you'll start Week 5. Make sure you perform this test within 24-48 hours of completing Week 4.
| Päev 1 IGA SEERIA VAHEL PUHKA 60 SEKUNDIT (KUI VAJA, ROHKEM) | |||
|---|---|---|---|
| 21 - 30 kõhulihast | 31 - 40 kõhulihast | > 40 kõhulihast | |
| 1. seeria | 18 | 27 | 32 |
| 2. seeria | 21 | 33 | 38 |
| 3. seeria | 17 | 24 | 32 |
| 4. seeria | 15 | 24 | 32 |
| 5. seeria | max (vähemalt 14) | max (vähemalt 38) | max (vähemalt 48) |
| Päev 2 IGA SEERIA VAHEL PUHKA 90 SEKUNDIT (KUI VAJA, ROHKEM) | |||
| 1. seeria | 21 | 30 | 38 |
| 2. seeria | 24 | 38 | 45 |
| 3. seeria | 18 | 30 | 38 |
| 4. seeria | 18 | 30 | 38 |
| 5. seeria | max (vähemalt 27) | max (vähemalt 42) | max (vähemalt 54) |
| Päev 3 IGA SEERIA VAHEL PUHKA 120 SEKUNDIT (KUI VAJA, ROHKEM) | |||
| 1. seeria | 24 | 35 | 45 |
| 2. seeria | 27 | 42 | 50 |
| 3. seeria | 20 | 35 | 45 |
| 4. seeria | 20 | 35 | 45 |
| 5. seeria | max (vähemalt 30) | max (vähemalt 50) | max (vähemalt 60) |
Ok, time for another exhaustion test. You should be feeling much stronger now than your initial test 4 weeks ago. Make a note of how many sit-ups you complete, and move on to Week 5.
5. NÄDAL
Depending on the results of your latest test, continue with an appropriate week and column, even if it means you have to complete Week 3 or Week 4 again.
- If you managed 41 - 50 sit-ups, follow column 1.
- If you completed between 51 & 60, column 2 is for you.
- More than 60 consecutive sit-ups? Great work! You'll be following column 3.
| Päev 1 IGA SEERIA VAHEL PUHKA 60 SEKUNDIT (KUI VAJA, ROHKEM) | |||
|---|---|---|---|
| 41 - 50 kõverdust | 51 - 60 kõverdust | > 60 kõverdust kõverdust | |
| 1. seeria | 26 | 42 | 54 |
| 2. seeria | 30 | 52 | 60 |
| 3. seeria | 23 | 38 | 45 |
| 4. seeria | 23 | 33 | 36 |
| 5. seeria | max (vähemalt 30) | max (vähemalt 52) | max (vähemalt 60) |
| Päev 2 IGA SEERIA VAHEL PUHKA 45 SEKUNDIT (KUI VAJA, ROHKEM) | |||
| 1. seeria | 15 | 27 | 30 |
| 2. seeria | 15 | 27 | 30 |
| 3. seeria | 20 | 30 | 36 |
| 4. seeria | 20 | 30 | 36 |
| 5. seeria | 15 | 21 | 27 |
| 6. seeria | 15 | 21 | 27 |
| 7. seeria | 15 | 24 | 33 |
| 8. seeria | max (vähemalt 38) | max (vähemalt 60) | max (vähemalt 70) |
| Päev 3 IGA SEERIA VAHEL PUHKA 45 SEKUNDIT (KUI VAJA, ROHKEM) | |||
| 1. seeria | 18 | 26 | 30 |
| 2. seeria | 18 | 26 | 30 |
| 3. seeria | 22 | 30 | 36 |
| 4. seeria | 22 | 30 | 36 |
| 5. seeria | 18 | 26 | 30 |
| 6. seeria | 18 | 26 | 30 |
| 7. seeria | 18 | 30 | 40 |
| 8. seeria | max (vähemalt 45) | max (vähemalt 37) | max (vähemalt 75) |
Surprise, surprise, it's time for another exhaustion test. Week 5 was a tough one, and if you've made it this far, you're getting close to reaching your goal. If you're able to perform more than 75 consecutive sit-ups, feel free to move on to Week 6. Couldn't quite manage 75? No problem, just repeat the week and you should be ready to go after another three workout days. Good luck!
6. NÄDAL
Depending on the results of your latest test, continue with an appropriate week and column, even if it means you have to complete Week 5 again.
- If you managed 75 - 90 sit-ups, follow column 1.
- If you completed between 91 & 110, column 2 is for you.
- More than 110 consecutive sit-ups? Tremendous! You'll be following column 3.
| Päev 1 IGA SEERIA VAHEL PUHKA 60 SEKUNDIT (KUI VAJA, ROHKEM) | |||
|---|---|---|---|
| 75 - 90 kõverdust | 91 - 110 kõverdust | > 110 kõverdust kõverdust | |
| 1. seeria | 38 | 60 | 70 |
| 2. seeria | 45 | 75 | 85 |
| 3. seeria | 30 | 38 | 52 |
| 4. seeria | 22 | 35 | 45 |
| 5. seeria | max (vähemalt 60) | max (vähemalt 75) | max (vähemalt 85) |
| Päev 2 IGA SEERIA VAHEL PUHKA 45 SEKUNDIT (KUI VAJA, ROHKEM) | |||
| 1. seeria | 21 | 30 | 33 |
| 2. seeria | 21 | 30 | 33 |
| 3. seeria | 23 | 35 | 45 |
| 4. seeria | 23 | 35 | 45 |
| 5. seeria | 21 | 30 | 36 |
| 6. seeria | 21 | 30 | 36 |
| 7. seeria | 15 | 27 | 32 |
| 8. seeria | 15 | 27 | 32 |
| 9. seeria | max (vähemalt 66) | max (vähemalt 80) | max (vähemalt 90) |
| Päev 3 IGA SEERIA VAHEL PUHKA 45 SEKUNDIT (KUI VAJA, ROHKEM) | |||
| 1. seeria | 20 | 33 | 39 |
| 2. seeria | 20 | 33 | 39 |
| 3. seeria | 26 | 45 | 50 |
| 4. seeria | 26 | 45 | 50 |
| 5. seeria | 24 | 34 | 39 |
| 6. seeria | 24 | 34 | 39 |
| 7. seeria | 21 | 27 | 33 |
| 8. seeria | 21 | 27 | 33 |
| 9. seeria | max (vähemalt 75) | max (vähemalt 90) | max (vähemalt 105) |
Well? Did you make it through Week 6? If you did; congratulations - you should be very proud of your achievements and ready for one final test.
If you struggled with Week 6 (many people do), no problem, just repeat the appropriate week and try again. Maybe an extra couple of days rest will benefit you?
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