AF Situp Training Plan

Disclaimer up front:

I am not a medical doctor and I don’t try and play one on the internet. Do not start this
training plan or ANY workout unless you are physically able.  Check with your Doctor
before performing any of these exercises. If you would like a customized situp training
plan contact me here.

The principles for this Air Force Situp Training plan plan was taken from Stew Smith’s
material and Tim Ferriss’ 4 Hour Body. The principles on the importance of rest was
taken from Crossfit. Following the below situp up training plan will give you a solid ab
workout and should get you to an excellent medium on the Air Force PT Test.

Week one through three will focus on increasing your endurance, while week four
through six will focus on speed work.

This USAF situp plan can be done in conjunction with your normal workout. Just be sure
to do the situp workout before your normal workout, and don’t double up on chest
exercises.

WEEK ONE: ENDURANCE FOCUS

Monday: Do as many situps as you can in two minutes. Record this number. Rest for 5
minutes and max out your situps two more times. Your scores will look something like
this
1st Try: 53 situps
2nd try: 41 situps
3rd try: 28 situps
Tuesday: Do 150 situps throughout the day in as few reps as possible
Wednesday: Do 200 situps throughout the day in as few reps as possible
Thursday:Do 200 situps throughout the day in as few reps as possible
Friday: Take the Air Force PT Test (Run/pushup/Situp)  and record your scores
Sat :Do 200 situps throughout the day in as few reps as possible
Sunday: Rest from everything. If you like you can do low impact stretching.

WEEK TWO: ENDURANCE FOCUS

Monday: Do as many situps as you can in two minutes. Record this number. Rest for 5
minutes and max out your situps two more times. Your scores should start looking
better from last weeks scores, and will look something like this
1st Try: 63 situps
2nd try: 51 situps
3rd try: 38 situps
Tuesday: Do 150 situps throughout the day in as few reps as possible
Wednesday: Do 200 situps throughout the day in as few reps as possible
Thursday:Do 250 situps throughout the day in as few reps as possible
Friday: Take the Air Force PT test (Run/pushup/Situp)  and record your scores
Sat :Do 250 situps throughout the day in as few reps as possible
Sunday: Rest from everything. If you like you can do low impact stretching.

WEEK THREE: ENDURANCE FOCUS

Monday: Do as many situps as you can in two minutes. Record this number. Rest for 5
minutes and max out your situps two more times. Your scores should start looking
better from last weeks scores, and will look something like this
1st Try: 63 situps
2nd try: 51 situps
3rd try: 38 situps
Tuesday: Rest; do 20 easy situps
Wednesday: Rest; do 20 easy situps
Thursday: Rest; do 20 easy situps
Friday: This is your final test. Push yourself to the limit and do as many situps as you
can in two minutes. Record this number. Rest for 5 minutes and max out your situps two
more times.
Now email me your results
Saturday – Sunday: Rest from everything. If you like you can do low impact stretching.

WEEK FOUR:  SPEED FOCUS

Monday: Set your watch for 20 seconds and do as many situps as possible in 20
seconds. Do this four times
Tuesday: Rest; do 20 easy situps
Wednesday: Set your watch for 20 seconds and do as many situps as possible in 20
seconds. Do this four times
Thursday:Rest; do 20 easy situps
Friday: Take the USAF PT Test (Run/pushup/Situp)  and record your scores
Saturday: Set your watch for 20 seconds and do as many situps as possible in 20
seconds. Do this four times
Sunday: Rest from everything. If you like you can do low impact stretching.

WEEK FIVE and SIX: SPEED FOCUS

Monday: Set your watch for 30 seconds and do as many situps as possible in 30
seconds. Do this four times
Tuesday: Rest; do 20 easy situps
Wednesday: Set your watch for 30 seconds and do as many situps as possible in 30
seconds. Do this four times
Thursday:Rest; do 20 easy situps
Friday: Take the Air Force PT Test (Run/pushup/Situp)  and record your scores
Saturday: Set your watch for 30 seconds and do as many situps as possible in 30
seconds. Do this four times
Sunday: Rest from everything. If you like you can do low impact stretching.