Mr. Crish, you may have just helped me get a firefighting job I thought I couldn’t physically meet the requirements for in time. Thank you for your service, god bless and thank you so much.
This is exactly why I wanted to make all these videos. You’re going to crush it! Definitely keep me updated man. I wanna know how you do and what next level I can get you to!!!
These techniques really helped me improve my sit-ups. I went from struggling to do 68 Sit-ups in 2 minutes to maxing out the sit-ups with 79 and I didn’t even hit muscle failure just ran out of time. I made that improvement in 3 weeks, by putting these tips into my routine.
To learn cadence and where your ‘burn out’ is I do the following: 4 minutes of continuous motion sit-ups. Slow but steady (75 Rep goal) 4 minute rest 2 minute continuous pace sit-ups. 2 minute rest 1 minute explosive continuous pace. Focus on form more than Rep count but you’ll surprise yourself with your numbers
Dang, that’s a long time. For the test my pace during the first min is actually a little slower then 1 per second. And when the one minute mark hits I’m able to crank it up because I’m not as winded. Usually hitting around 55-58 in the first minute. Ending around 112-115
Training for me is a bit different though. Depends on the day. I have done 3 min continues motion sit ups. Appreciate the tip man. Hopefully it helps someone here!!
The “drop” of the back made so much sense to me when I first heard it that it made me burst into laughter. I went from 47 (failing) to 55 instantly, now I’m working towards 70! Thank you, Sir.
I’m at PreRasp right now. I played sports and I am a fit guy. But I never did sit-ups. I all did other core workouts. The sit-ups are killing me though. This video helped me. Thank you for this. I hope to be stationed at 1st as well. For reference I do 72 push-ups, sub 13:00 2 mile, but 43 sit-ups. It’s bad. RLTW
Sit ups can have a mental block. I had your same numbers when I started out in the military. Around 58 sit ups. Send me a message on Instagram. It’s on my about this channel. I can help you double that number. 1st Batt is the best
I don't think I was using my legs any more or less, but the one tip out of this that I know made the difference for me was not "lowering" myself down and rather just flopping back down. It's not elogent but it definitely helped me hit my required # of sit-ups the very first time I practiced it. I'll use this to try and increase the # I can do so I'm not struggling on the last 5-10 or so. Thanks so much!
Thanks for this video. I can do over 20 leg tucks, I can plank over 5 mins, but my sit-ups are horrendous. Barley getting 60. Just recovered from a fractured hip. My pt test is going to be the fourth of may and I need to get at least 66 so I really hope I’m good by then
It’s all about technique. If you can get 60 now. You’re in a good position to get to 70 before the end of the month. Check out some of the other comments of some of the fast success stories. May the Fourth be with you
@@WilliamCrish I passed. Pretty disappointed in my score but coming off of a hip injury straight back into training I know I’ll only get better from here. They are no longer doing sit-ups now which is ironic because I’ve been hitting them hard lol. It’s now push ups, pull ups and the 2 mile run. They may incorporate the plank or leg tucks going forward. I know we train to max but the current min standard is 57 push ups, 8 pull ups and 1424 2 mile for anyone who’s curious. That’s for the apft. 5 mile run in under 40mins and 12 mile ruck 45 dry with 6 quarts of water in under 3hrs.
This is some really good professional information. I run a volunteer “Coach Jay’s Boot Camp.” I take very overweight individuals and put them on a diet, weight training, and walking at first, then jogging as they advance. Then I get them ready to go into the military, police, border patrol etc. academy. It’s really changed a lot of lives. Your technique is really going to help a lot of my students qualify. Thanks for the videos sir.
Preparing for the NYSP exam (PAT), thanks so much for this video. Genuinely appreciate your advice, it answered all of my questions in terms of tips/tricks
Hey crish I didn’t prepare for my my PFA until I had 19 days left I found out the end of July (it was on the 17th of aug) I watched this video and the push up one religiously I trained every other day on both hard as hell you helped me out and I spanked that part with like a 55 for push up and 53 for sit up a minute (also I’m joining AFROTC that’s y I say per minute there was no 2 min test) Thanks man god bless Guys listen to coach crish !!
Man this comment made my day. So awesome to hear. Hopefully it’ll help you even more going forward. Please spread the word. This is easy advice to follow and I think so many more people can use it
I just found this video. I’m turning 43 and joining air force reserves. It’s only a 1.5 mile run, in 12 minutes, 17 pushups in a minute and 26 sit-ups in a minute for my age range. The run and push-ups are fine it’s just the sit-ups that I have a very weak core, could only get about 20 or so before my abs have out on me. I’m going to try this technique and see what it can do for me. Thank you for the time you spent to put this together!
Thank you so much for this. I have been a complete couch potato since a knee injury and botched surgery, and now have to do a PFT for a law enforcement job that I have been recruited for and really, really want. I know I can gut my way through the pain on the 1.5 mile run, possibly the 300 meter sprint...but was absolutely horrified when I discovered that I can't do more than a few situps. I need to get up to 30 in 60 seconds within the next few weeks. It's the same with pushups, where I need to be at 24 and my starting point is only at 10. As a lifelong athlete, this has me feeling absolutely embarrassed and horrified. I've spent hours researching the best way to improve quickly and your video was the best I've seen.
I am super excited to see your progression. Not sure where you are at for your knee. But check out this video for knee rehab. I do this 3 times a week and my knees feel great. I have two of them. This is a quick and to the point. My other one has more details. czcams.com/video/FbJspE_Ppnc/video.html
I’m 17, Goal is to pass RASP. Right now my physical fitness is bad and unfortunately i only have around 3 months to get more in shape .maybe 4 at max if I’m lucky. I can do 50 push-ups in two mins . 60 sit-ups in two mins (at least I think so) it’s hard to accurately get a number count as I don’t have anyone to hold my feet and I just have some light dumbbells which don’t hold my feet down that well. My run 2 mile is my biggest weakness , it’s a whopping like 18 mins . 2 mile time isn’t 100% confirmed either as I’ve been running it at a easy pace to ease into it. You’re sit-up advice is actually really helpful , I can already feel like it’s helping and I wasn’t even able to truly test it for reasons I stayed above . The advice regarding pushing my limits past 2 mins sounds like solid advice that I will try this night with my push-ups . Please feel free to hit me with more advice As I desperately need it . I need improvement on push-ups , sit-ups , and especially running . Thanks man
Your numbers for push ups and sit ups are good. With these techniques you should get a minimum of +10 to your numbers. 3 months is plenty of time. If you check through the comments there are a bunch of people with these types of results. The run is where it’s going to take some time. But you have to use every single run as a means to train and get better. Not doing it just to do it. When I was in Basic, every run I did I pushed myself to my limit of throwing up. In three months I went from 13:00 to 11:25. Which is a big jump. 2 mile run is a sprint. Also run the same route. You can cut off big chunks of time by being familiar with the route you are running
@@WilliamCrish alright thanks , regarding pushing myself with the running I definitely should start doing that. I run around my neighborhood twice in a certain path which by the time I reach my house I hit 2.12 miles . I’ve been running it at a slow pace which gives me a time of 20:38 mins. If I was to cut the 0.12 off I’d hit around 19mins and if I push myself like you said I could squeeze almost 18 mins . Good thing is that if I somehow can’t get to where I want to be on running I’ll have basic to help me out some more since Apparently you run everywhere . Thanks again and I appreciate your advice
I’ll definitely look into it. I know all the selection courses still use it. I chose this one because I can speak from experience. The acft will take me some time to get some pointers for. Thank you!
I joined the army NBS called in my country Latvia I got 40 days before my push ups sit ups and 3km run will be in duty for 11 months can't let myself down will be training extra hard these days thank you for the advice✊ I will come back and update how it went
I have my IST for the corp in a bit. Normally get like 30, will come back and mention my scores. Also never knew quads were a secondary muscle! Good to know. Thank you army papa
@@WilliamCrish holy tits man i'm hyperventilating fuck i been in the poolee program for a year almost wasting away, i can't believe a random youtube video i saw prior helped me pass. Quads burning. Thank you, thank you so fucking much.
Dude that’s so awesome!!! Congrats. Keep it up and you’ll double that number!!! Not sure if you have to do push ups, but if so I made a video for that as well!! Keep me updated
Huge thanks for this video. I’ve always been a lifter so I’ve had to re learn a few things to get into the police academy. We do have to touch our elbows to knees though
I'm about to join the Bahamas Military RBDF and this is helping me very well I'm way out os the shape I use to be in and have a stomach now definitely will start practicing and doing this hard I go in in a week.
I would consider myself extremely fit around 10% body fat. Yet I cannot execute sit-ups very effectively. Figured there was some sort of technique. Thank you for the tips
Really appreciate this video Will, thanks so much! I'm having a lot of trouble on my sit ups currently, only able to do about 7-9 per minute right now. I'm trying to join the Air Force and would really appreciate any further advice you have on this, especially when it comes to utilizing your quads for the movement. Could you specify how to do so, and when in the motion? Thanks again sir!
Solid stuff. I was in when the APFT was a thing, (2015-2018) and had a break in service. I'm back in now, so I'm mostly training for the plank. However I have aspirations of Ranger School and RASP, I don't expect them to change the RPFT anytime soon. I've always done the slap back and wiggle, the rest I will have to incorporate.
@William Crish deployed now, I'm an E-5, so I want to get tabbed first. I know 75th likes to grow their own and that being an NCO without a tab is a big no-no.
I mean you can go that route but you’re just spending more time getting stuff set up. Get to rasp. They will send you to ranger school if they need to. Or most commanders in regular units will have you go to school first. But do everything you can to just get to RASP
Thanks for the video. Excited to get home and try the slapping once you're fatigued. I normally do the slapping the whole time but gonna try the slapping when I get fatigued. Needing 35 in a minute for the police and I got sent packing 3 weeks ago. State police commissioner would only accept 33 of mine. But thankfully they are letting my retest next week. Gonna grind out this whole week hard!
Awesome man, definitely want to see your progress. Do exactly what I say in the video and throughout the comments. And check out other people’s results
@@WilliamCrish got 37 in 57 seconds. Up about 10 or so from this. And I'm doing about 125 every night. Have wed, Thurs, Friday, to go yet. Then rest sat sun Monday. Test Tuesday am. Gonna blow it out of the park if I'm already +2 up while this sore.
@@WilliamCrish still wanna shoot a grand slam and go for 40+ ( graduation requirements) for the entry level test. Already doubling their push up entry level by 2x and don't even practice them. This body's built for lifting not running and sit ups. Haha
@@WilliamCrish got cut again. Got 31 this time, as soon as I laid down I could feel how sore I was across my hips and knew it wasn’t good. And also it’s even harder now because they won’t let anyone hold your feet cause of “ Covid” so it’s gonna be tough. 2/3 of us got sent packing. I am scheduled for retest 11-23. Any other recommendations on what to try? Def gonna do them every other day from now seeing as I can’t recover in a day.
Thank you Mr. Crish, I'm currently at DLI testing for RASP soon with my Company. Currently I'm sucking with 42 PU 56 SU 15:20 2 mile but my ACFT is 538. I'm going to try this out and see if it works out. BTW UM all day.
Heck yeah man. The U!! Let me know how your progress is going. Numbers can always be higher but I believe these two techniques for push ups and sit ups, they will definitely help you increase.
@@WilliamCrish I just took an APFT with DLI to drop a pack for Airborne / RASP 65 PU 67 SU 14:45 2 mile 37:45 5 mile My DS is only willing to send me to Airborne. But from what I heard I can volunteer for RASP at Jump school. Is this true?
I'll admit the quads thing sounded like bs, then I started reading. The muscle working here is the rectus femoris, and it's strongest with a bent knee at flexing the hip. Solid and favorited.
Tips on doing sit-ups in a minute? Have to do 38 in a minute to meet the pt test but my Goal is 50-60 in the minute. & I also have to run 1.5 mile in 12:38 but my cardio sucks right now. That’s all I’m worried about the push-ups I got easy.
Thanks for the sharing. What do you think about doing sit up and push up till fatigue every 1 hr? I am barely able to pass apft now. Hope to max out within 2-3 months if possible
To be honest. This could work. The problem is. Doing the APFT is not just about strength. Is about pace as well. If I went as hard as I could on sit ups right out the gate, I would burn out before I hit 60. But because I know my body and my pace I gradually increase my speed over time and control my breathing. This allows me to do sit ups for 2 min non stop. Finishing with around 105-115. Think about running. (Sprinting vs distance) going till failure on both is very different. You have to know your pace
I’m in JROTC, our school is going to state championships tomorrow. Initially I was in academics, but just now our CO told me that I’m in PT for sit ups as well😅 I gotta do 75 without stopping and the max I can do is 50… hope this helps! Wish us luck 🍀 😓
@@WilliamCrish What was your reasoning? I’m currently deciding whether or not to do ROTC or to get an option 40 and your two cents might be really helpful!
@@tore2737 I mean what do you want? Officer side is that more political side and less likely to get the job you’d want. But the trade off is more pay. Or go enlisted without op 40 and do everything you ever dreamed of doing in the military. But you have to get into Ranger Bat otherwise it’s not worth it
Literally watching this in infantry OSUT, which is literally a fucking joke, and can’t wait to attend RASP. Only thing that scares me is the run portion, I run that shit at 14:30 which is slow af. RIP to my lungs
Haha I feel that. But what you need to do is treat OSUT as your personal trainer. Every workout you should be pushing yourself beyond your limit. I came in to basic running 13 min plus two miler and got it down to 11:15. Because every sprint workout I went all out. Same with my sit ups. I would say 14:30 is average at RASP
@@WilliamCrish that’s what I’ve been doing. Not even exaggerating, we have running PT sessions maybe 1 time a week. It’s mind blowing, but I make the best of it whenever that day does come lol
Hello Mr. Crish, took a PAT yesterday and fell one rep short of the 1-minute requirement (39, 40 required). I have another PAT on Saturday that I NEED to pass, should I be doing max sit-ups in a minute twice a day and push to 50 after the minute is up? It’s all or nothing at this point, would appreciate your advice!
Are you doing the technique in the video? With your quads? Train the technique during your practice. You should be going all out of your test is one minute. No breaks. When you train you should be doing it all together during a session. So there should be like a set of 2 sets of 1 min and 3 sets of 30 seconds( which is an all out sprint whiplash) but yes. Push to 50.
@@WilliamCrish First of thank you for your swift response! I’ve been training the technique in the video. Does foot spacing and distance make any difference? Also, with the one minute sets push to 50 each one and for the thirty second sets try to hit 25?
This is a great instructional video but let me add this just in case: Just be aware if you’re watching this video for your naval special warfare PST (SEAL, SWCC, Diver, etc) your elbows do in fact have to touch your knees. So the spine breaking the plane at the top of the rep technique won’t count. Everything else is up to standard. All I can say is push, harder than your mind says you can, thru the pain and doubt and show yourself what you’re capable of. After all it’s only two minutes of suffering then you’re done. You’ll surprise yourself. Best of luck to you all.
Do you have tips on the 2mile run? My time is awful right now. I was in the Marines but I got out for over a year and a half and I leave for BT on the 24th and I'm worried because I haven't run since the Marines until now
Hello sir i'm gonna take the apft soon and was wondering why when I do situps my lower back bone hurts and becomes sore, any tips on how to prevent that? (Actually nvm I had my feet together and that was what I believe was causing it because I was watching your form and I noticed you're feet weren't together like mine were 😅 it doesn't hurt anymore😄) Oh and sir if possible can you share some tips on how you treated you're soreness from training pushups and situps and running for the apft? I'm using stretches and sometimes warm packs to prevent soreness but there are some places that are just so hard to stretch out for example the chest and shoulders mostly and I get really sore there 😅
I’m about to leave for OSUT... and I did a practice RFT today to see where I stood I did 58 push ups 60 sit ups 8 pull ups 5 mile at 38:40 Is this a good place to be at before I leave for OSUT.. and what advice do you have to help me improve my push ups and sit ups while there?
These are pretty good numbers man. Just do what I say in the videos and you will see improvement. At OSUT you have the opportunity to push yourself as hard as you can or as little as you want. When I was there, every opportunity I pushed myself (push ups/sit ups/ sprints) and I was in the best PT shape ever. But the opposite was true for a lot of people as well. They took this opportunity to slack and just “do the exercise”
This was very useful! I have my POWER test for a law enforcement job at the end of the month and sit ups is what is killing me. Any recommendations on how often I should practice?
Creating a simple recovery schedule is easy and key. I always just did Monday Wednesday Friday for push ups and sit ups. Tuesday and Thursday for longer runs and abs
@@WilliamCrish I’m trying to get a Jrotc scholarship and my bigger lack is in pt, my instructor suggested that I do Situps every day, push ups every other day, and a run every 3-4 days. Do you think this is a good recovery time while still getting the max amount of exercise?
I understand the technique but how do you workout day to day. Like would I be doing as many as I can in 2 minutes just once a day or every hour? What is the workout you can do everyday to keep improving?
I believe I mention a routine in the video, but if I did not I apologize. What I did as my routine and workout was for push up and sit ups I did Monday Wednesday Friday. What it typically looked like was 2 sets of 2:00 (with a goal number) 1 set of 1 min (with a goal number) and 2 sets of 30 seconds with 30 rep requirements. When I was in competitive seasons I would do an additional sit up workout later in the evening.
@@WilliamCrish also, on my push ups. I feel it a lot in my triceps and burn out quickly. Any tips for that? I need to at 70 for rasp in 6 months and I can barley do 25.
@@WilliamCrish Yes, will I see more improvement from just doing the sets of 2 minutes, 1 minute, and 30 second burnout or just doing as many as I can every hour? Also, during the workout you mentioned in the video do you test between the sets of minutes?
I’m not sure I understand your last question. But for your other one. Do the routine I mentioned if you’re training for a timed test. It won’t hurt if you do additional push ups throughout the day. It will help you develop more. But it should not be done every day. Your body has to recover in order to grow
That is a very broad question. Long distance/short distance? Anything under 3 mi is short. General rule of thumb, with the distance you’re running you need to figure out your zones(warm up, open up. Refresh, finish). Get all your miles to be roughly the same speed. And your last 100 m should not be a record speed. You should be pushing hard but because you spent most of your energy you physically can’t move any faster
Could you please explain the breaking the plane again? I saw your 90 degree angle line but does it just mean to go farther than 90 on the upward motion?
If you take a video of yourself and pause it in the up position. Draw a line from the base of your spine (which is near your butt ) straight up through your head. The base of your neck should be beyond that line
Quads don't do anything here except for the rectus femoris, their function is the extension at the knee joint, which doesn't happen here. The muscle group that is being worked with this technique is the hip flexors (iliacus, psoas major and minor), they are very important for running too and you should stretch them out, not the quads.
Those muscles are important. And the recurs femoris a one of the quad muscles. So yes if you want to be specific. But most people would have to Google that term to know what I am talking about. This video is based on my results and what I have known to help people achieve similar results
@@WilliamCrish I didn’t do the technique correctly. My legs weren’t hurting after and I wasn’t dropping fast enough. I was told I was wasting a lot of energy after It was over.
I have my New York State Trooper Exam Dec 3rd. I dont have much time I need to do 33 PushUps no time limit, 40 SitUps in a one minute, and run 11.58 for my 1.5 mile run. Any tips for pushups and the run im nervous...
@@anthonythen2937 alright. If you follow my training protocols for the push ups and sit-ups you shouldn’t have an issue. That run though is pretty fast. What is your current time
@@WilliamCrish In just 5 days I improved from a 10:11 to 8:50 in a 1 mile track run. I got sick though and havent been able to train need to start over.
Mr. Crish, you may have just helped me get a firefighting job I thought I couldn’t physically meet the requirements for in time. Thank you for your service, god bless and thank you so much.
This is exactly why I wanted to make all these videos. You’re going to crush it! Definitely keep me updated man. I wanna know how you do and what next level I can get you to!!!
How’s it going?
o
Never updated us
Did you get the job?
These techniques really helped me improve my sit-ups. I went from struggling to do 68 Sit-ups in 2 minutes to maxing out the sit-ups with 79 and I didn’t even hit muscle failure just ran out of time. I made that improvement in 3 weeks, by putting these tips into my routine.
Awesome to hear man. Hope you enjoy RASP! Good luck
Dude you’re a life saver I go to PT for state patrol on Saturday I needed this thank you
Awesome man! Good luck let me know how you do
To learn cadence and where your ‘burn out’ is I do the following:
4 minutes of continuous motion sit-ups. Slow but steady (75 Rep goal)
4 minute rest
2 minute continuous pace sit-ups.
2 minute rest
1 minute explosive continuous pace.
Focus on form more than Rep count but you’ll surprise yourself with your numbers
Dang, that’s a long time. For the test my pace during the first min is actually a little slower then 1 per second. And when the one minute mark hits I’m able to crank it up because I’m not as winded. Usually hitting around 55-58 in the first minute. Ending around 112-115
Training for me is a bit different though. Depends on the day. I have done 3 min continues motion sit ups.
Appreciate the tip man. Hopefully it helps someone here!!
“It’s gonna burn, it’s gonna hurt. Just go.”
Trying to avoid using the word suck haha. But yes. DO IT
Holy smokes, I literally doubled my scores with these techniques
Thank you soo much for this. You have no idea how much this helps me
Awesome!!! How’d you do? Post some progress. If there’s anything else you’re looking for let me know
Dude thank you it’s crazy how hard it is to find a simple and clear video on this. Definitely subscribing
@@harry554 yeah just figured I’d put it all out there in one video
The “drop” of the back made so much sense to me when I first heard it that it made me burst into laughter. I went from 47 (failing) to 55 instantly, now I’m working towards 70!
Thank you, Sir.
On the day of the PT test, first thing that morning after waking up; I did 25 sit-ups and push-ups to warm up and it helped me get to a higher number.
It’s always good to prime the muscles. Even riding a bike would help
I’m at PreRasp right now. I played sports and I am a fit guy. But I never did sit-ups. I all did other core workouts. The sit-ups are killing me though. This video helped me. Thank you for this. I hope to be stationed at 1st as well.
For reference I do 72 push-ups, sub 13:00 2 mile, but 43 sit-ups. It’s bad.
RLTW
Sit ups can have a mental block. I had your same numbers when I started out in the military. Around 58 sit ups. Send me a message on Instagram. It’s on my about this channel. I can help you double that number. 1st Batt is the best
Pace them don't burn out man. Like a metronome
Hope you made it
Thank you for the advice! I’m going to apply this for my PT test coming up for the AF. Keep on making these videos🤙
Thank you so much I just tried it, I went from 21 to 34 on my first try.
That’s amazing man. Let me know how much it helps in a month
I don't think I was using my legs any more or less, but the one tip out of this that I know made the difference for me was not "lowering" myself down and rather just flopping back down. It's not elogent but it definitely helped me hit my required # of sit-ups the very first time I practiced it. I'll use this to try and increase the # I can do so I'm not struggling on the last 5-10 or so. Thanks so much!
Send me a picture of your form on Instagram. Preferably video. If you’re pulling with your legs correctly you should definitely feel your quads
Thanks for this video. I can do over 20 leg tucks, I can plank over 5 mins, but my sit-ups are horrendous. Barley getting 60. Just recovered from a fractured hip. My pt test is going to be the fourth of may and I need to get at least 66 so I really hope I’m good by then
It’s all about technique. If you can get 60 now. You’re in a good position to get to 70 before the end of the month. Check out some of the other comments of some of the fast success stories. May the Fourth be with you
@@WilliamCrish I passed. Pretty disappointed in my score but coming off of a hip injury straight back into training I know I’ll only get better from here. They are no longer doing sit-ups now which is ironic because I’ve been hitting them hard lol. It’s now push ups, pull ups and the 2 mile run. They may incorporate the plank or leg tucks going forward. I know we train to max but the current min standard is 57 push ups, 8 pull ups and 1424 2 mile for anyone who’s curious. That’s for the apft. 5 mile run in under 40mins and 12 mile ruck 45 dry with 6 quarts of water in under 3hrs.
I ship for fort benn on may 4th thanks for the sit up tips hopefully I do well👍👍👍
May the fourth be with you. You’ll do great! It’s all mental. Just keep going
Did you?
This is some really good professional information. I run a volunteer “Coach Jay’s Boot Camp.” I take very overweight individuals and put them on a diet, weight training, and walking at first, then jogging as they advance. Then I get them ready to go into the military, police, border patrol etc. academy. It’s really changed a lot of lives. Your technique is really going to help a lot of my students qualify. Thanks for the videos sir.
Glad the word could be spread to someone who has more reach. Definitely cheap out my other videos
It helps me a lot for that technique! Thank you so much sir
Great to hear man. It’s the little things that make a huge difference with this movement.
Just found this channel. What a hidden gold mine. I am getting ready for RASP right now. You should do some prep videos! Not a lot out there about it.
Awesome to hear man. I will definitely look into it. Let me know what you think. And hit me up on Facebook or Instagram and we can chat about RASP
@@WilliamCrish What's your instagram?
Go to my channel>about section and my social media is listed there
We’re you able to find it
Hey Billy! Arjuna here. As a coach at a strength and conditioning gym, these techniques are 100% on point! Awesome advice brother!
Appreciate it man, hope you’re doing well
Preparing for the NYSP exam (PAT), thanks so much for this video. Genuinely appreciate your advice, it answered all of my questions in terms of tips/tricks
Awesome man glad I can help. Check out the rest and let me know if there’s anything else you need
Thank you.
Hey crish I didn’t prepare for my my PFA until I had 19 days left I found out the end of July (it was on the 17th of aug) I watched this video and the push up one religiously I trained every other day on both hard as hell you helped me out and I spanked that part with like a 55 for push up and 53 for sit up a minute (also I’m joining AFROTC that’s y I say per minute there was no 2 min test) Thanks man god bless Guys listen to coach crish !!
Man this comment made my day. So awesome to hear. Hopefully it’ll help you even more going forward. Please spread the word. This is easy advice to follow and I think so many more people can use it
With this Ive made tremendous progress with my situps. I feel I may have a shot at making an 80 now thank you very much!!
Most helpful video out there. First time I’ve heard to use my quads
Appreciate that! Really hope it helps in the long run
Heading to RASP in 6 days thank you so much this helped me a lot!
Let me know how it goes. Good luck and just keep moving.
EXACTLY WHAT I NEEDED.
I just found this video. I’m turning 43 and joining air force reserves. It’s only a 1.5 mile run, in 12 minutes, 17 pushups in a minute and 26 sit-ups in a minute for my age range. The run and push-ups are fine it’s just the sit-ups that I have a very weak core, could only get about 20 or so before my abs have out on me. I’m going to try this technique and see what it can do for me. Thank you for the time you spent to put this together!
Appreciate you. Look forward to seeing the progress
Very solid advice. Thankyou!
Excellent video, thank you
Thank you so much for this. I have been a complete couch potato since a knee injury and botched surgery, and now have to do a PFT for a law enforcement job that I have been recruited for and really, really want. I know I can gut my way through the pain on the 1.5 mile run, possibly the 300 meter sprint...but was absolutely horrified when I discovered that I can't do more than a few situps. I need to get up to 30 in 60 seconds within the next few weeks. It's the same with pushups, where I need to be at 24 and my starting point is only at 10. As a lifelong athlete, this has me feeling absolutely embarrassed and horrified. I've spent hours researching the best way to improve quickly and your video was the best I've seen.
I am super excited to see your progression. Not sure where you are at for your knee. But check out this video for knee rehab. I do this 3 times a week and my knees feel great. I have two of them. This is a quick and to the point. My other one has more details. czcams.com/video/FbJspE_Ppnc/video.html
So did you get it?
Awesome video and great advice
I’m 17, Goal is to pass RASP. Right now my physical fitness is bad and unfortunately i only have around 3 months to get more in shape .maybe 4 at max if I’m lucky.
I can do 50 push-ups in two mins . 60 sit-ups in two mins (at least I think so) it’s hard to accurately get a number count as I don’t have anyone to hold my feet and I just have some light dumbbells which don’t hold my feet down that well.
My run 2 mile is my biggest weakness , it’s a whopping like 18 mins . 2 mile time isn’t 100% confirmed either as I’ve been running it at a easy pace to ease into it.
You’re sit-up advice is actually really helpful , I can already feel like it’s helping and I wasn’t even able to truly test it for reasons I stayed above . The advice regarding pushing my limits past 2 mins sounds like solid advice that I will try this night with my push-ups .
Please feel free to hit me with more advice As I desperately need it . I need improvement on push-ups , sit-ups , and especially running .
Thanks man
Your numbers for push ups and sit ups are good. With these techniques you should get a minimum of +10 to your numbers. 3 months is plenty of time. If you check through the comments there are a bunch of people with these types of results. The run is where it’s going to take some time. But you have to use every single run as a means to train and get better. Not doing it just to do it. When I was in Basic, every run I did I pushed myself to my limit of throwing up. In three months I went from 13:00 to 11:25. Which is a big jump. 2 mile run is a sprint. Also run the same route. You can cut off big chunks of time by being familiar with the route you are running
@@WilliamCrish alright thanks , regarding pushing myself with the running I definitely should start doing that. I run around my neighborhood twice in a certain path which by the time I reach my house I hit 2.12 miles . I’ve been running it at a slow pace which gives me a time of 20:38 mins.
If I was to cut the 0.12 off I’d hit around 19mins and if I push myself like you said I could squeeze almost 18 mins .
Good thing is that if I somehow can’t get to where I want to be on running I’ll have basic to help me out some more since Apparently you run everywhere .
Thanks again and I appreciate your advice
This is exactly what i needed! I have my Police Academy PT test in 2 days. Thank you a million times
You should do some videos on the ACFT! events! Only a couple of courses still use the APFT I think.
I’ll definitely look into it. I know all the selection courses still use it. I chose this one because I can speak from experience. The acft will take me some time to get some pointers for. Thank you!
I joined the army NBS called in my country Latvia I got 40 days before my push ups sit ups and 3km run will be in duty for 11 months can't let myself down will be training extra hard these days thank you for the advice✊ I will come back and update how it went
Bro you’re awesome man I have a pft for corrections on Saturday this may have given me the exact help I need
Appreciate you man. Hope it goes well. Let me know. And pass the word on
@@WilliamCrish I will brother 🇺🇸 thank you again
I have my IST for the corp in a bit. Normally get like 30, will come back and mention my scores. Also never knew quads were a secondary muscle! Good to know. Thank you army papa
I would say quads are the primary muscle. Good luck man let me know how it goes
@@WilliamCrish BROOOO I FUCKING PASSED WITH 45 CRUNCHES AND AM GOING TO BOOT IN AUGUST MY HEART FINNA COME OUT OF MY CHEST YOOO
@@WilliamCrish holy tits man i'm hyperventilating fuck i been in the poolee program for a year almost wasting away, i can't believe a random youtube video i saw prior helped me pass. Quads burning. Thank you, thank you so fucking much.
Dude that’s so awesome!!! Congrats. Keep it up and you’ll double that number!!! Not sure if you have to do push ups, but if so I made a video for that as well!! Keep me updated
I leave for Coast guard boot camp in week and I’m a little nervous about the sit ups, this helped.
Awesome man. Keep me updated with numbers!
Huge thanks for this video. I’ve always been a lifter so I’ve had to re learn a few things to get into the police academy. We do have to touch our elbows to knees though
Thank you brother, will be trying these tips. God bless
Great advice
I'm about to join the Bahamas Military RBDF and this is helping me very well I'm way out os the shape I use to be in and have a stomach now definitely will start practicing and doing this hard I go in in a week.
Good luck man. Let me know what I can do to help
Thank you, this really helped me!!!
@@cbates77 you’re welcome
thanks for this. losing weight to try becoming a cop and i needed this bad
You're a gem ❤
this is great help. thank you.
I would consider myself extremely fit around 10% body fat. Yet I cannot execute sit-ups very effectively. Figured there was some sort of technique. Thank you for the tips
Yeah, just figuring out which muscles are being best used. And pacing.
Really appreciate this video Will, thanks so much! I'm having a lot of trouble on my sit ups currently, only able to do about 7-9 per minute right now. I'm trying to join the Air Force and would really appreciate any further advice you have on this, especially when it comes to utilizing your quads for the movement. Could you specify how to do so, and when in the motion? Thanks again sir!
You can do 79? Or 7-9? The quads are activated during the entire way up. Check out the video again and I tell you how you can test this
Such a good video! Thank you tremendously!!!
You are so welcome!
@@WilliamCrish Sir, what do you recommend when your abs get sore from training?
I’ve been wondering why my quads feel sore after doing my sit-ups and now I know why 😂😂
Solid stuff.
I was in when the APFT was a thing, (2015-2018) and had a break in service.
I'm back in now, so I'm mostly training for the plank. However I have aspirations of Ranger School and RASP, I don't expect them to change the RPFT anytime soon.
I've always done the slap back and wiggle, the rest I will have to incorporate.
So are you going to RASP?
@William Crish deployed now, I'm an E-5, so I want to get tabbed first.
I know 75th likes to grow their own and that being an NCO without a tab is a big no-no.
I mean you can go that route but you’re just spending more time getting stuff set up. Get to rasp. They will send you to ranger school if they need to. Or most commanders in regular units will have you go to school first. But do everything you can to just get to RASP
Thanks for the video. Excited to get home and try the slapping once you're fatigued. I normally do the slapping the whole time but gonna try the slapping when I get fatigued. Needing 35 in a minute for the police and I got sent packing 3 weeks ago. State police commissioner would only accept 33 of mine. But thankfully they are letting my retest next week. Gonna grind out this whole week hard!
Awesome man, definitely want to see your progress. Do exactly what I say in the video and throughout the comments. And check out other people’s results
@@WilliamCrish got 37 in 57 seconds. Up about 10 or so from this. And I'm doing about 125 every night. Have wed, Thurs, Friday, to go yet. Then rest sat sun Monday. Test Tuesday am. Gonna blow it out of the park if I'm already +2 up while this sore.
@@WilliamCrish still wanna shoot a grand slam and go for 40+ ( graduation requirements) for the entry level test. Already doubling their push up entry level by 2x and don't even practice them. This body's built for lifting not running and sit ups. Haha
Nice. I would space it out. Your hip flexors need about a day of rest.
@@WilliamCrish got cut again. Got 31 this time, as soon as I laid down I could feel how sore I was across my hips and knew it wasn’t good. And also it’s even harder now because they won’t let anyone hold your feet cause of “ Covid” so it’s gonna be tough. 2/3 of us got sent packing. I am scheduled for retest 11-23. Any other recommendations on what to try? Def gonna do them every other day from now seeing as I can’t recover in a day.
Thanks for the tips man
Anytime. Let me know how it helps!
Thank you Mr. Crish,
I'm currently at DLI testing for RASP soon with my Company. Currently I'm sucking with 42 PU 56 SU 15:20 2 mile but my ACFT is 538. I'm going to try this out and see if it works out.
BTW UM all day.
Heck yeah man. The U!! Let me know how your progress is going. Numbers can always be higher but I believe these two techniques for push ups and sit ups, they will definitely help you increase.
@@WilliamCrish
I just took an APFT with DLI to drop a pack for Airborne / RASP
65 PU
67 SU
14:45 2 mile
37:45 5 mile
My DS is only willing to send me to Airborne. But from what I heard I can volunteer for RASP at Jump school.
Is this true?
I wanna hear those numbers out there!!!!
OH MY GOD THANK YOU
AMAZING
Great video. Also, Fins Up!
Heck yeah man. Hopeful next year
Hey thank you a lot. Ive been watching all your videos. I have improved my PT numbers all around.
Awesome to hear man
I'll admit the quads thing sounded like bs, then I started reading. The muscle working here is the rectus femoris, and it's strongest with a bent knee at flexing the hip. Solid and favorited.
Trust me when I say, after my sit ups my legs were smoked.
@@WilliamCrish I've tried the pulling knee's to chest cue, it works. Solid advice.
My sit ups were my weakest for ranger training. I have a good core but just cant do more than 40. Ill try thid quad method. Thank you!
This so true bro
What if situps hurts your tailbone? Are there any tips to stop the pain in your tailbone?
Unfortunately I had this issue. Your body will adjust and build sort of a callus. I always used a mat or the grass to practice.
I’m 31, about to re-enlist and make RASP a priority. Going to give myself a month to get squared away on all fronts. Will keep ya posted.
How’s it going?
my brother 🤘🏾
Hope it helps man!
110 sit ups ❤
That was the max i ever did during an apft
Tips on doing sit-ups in a minute? Have to do 38 in a minute to meet the pt test but my Goal is 50-60 in the minute. & I also have to run 1.5 mile in 12:38 but my cardio sucks right now. That’s all I’m worried about the push-ups I got easy.
Not much changes. But 1 minute is an all out sprint. Where I view two min as more of a marathon. I would train a lot of 30 second bursts.
Thanks for the sharing. What do you think about doing sit up and push up till fatigue every 1 hr? I am barely able to pass apft now. Hope to max out within 2-3 months if possible
To be honest. This could work. The problem is. Doing the APFT is not just about strength. Is about pace as well. If I went as hard as I could on sit ups right out the gate, I would burn out before I hit 60. But because I know my body and my pace I gradually increase my speed over time and control my breathing. This allows me to do sit ups for 2 min non stop. Finishing with around 105-115. Think about running. (Sprinting vs distance) going till failure on both is very different. You have to know your pace
Yeah I always thought of set up as abs but noticed my quads get more tired quicker than my abs
I’m in JROTC, our school is going to state championships tomorrow. Initially I was in academics, but just now our CO told me that I’m in PT for sit ups as well😅 I gotta do 75 without stopping and the max I can do is 50… hope this helps! Wish us luck 🍀 😓
I'm in JROTC we going new Jersey tomorrow and Saturday we competing
Hope it went well
That explains why my knees hurt going at such speed
Thank you for the tips! How would these tips look like in a workout schedule is there a program that you followed?
I believe I mention the workout schedule in this video. But my program was built off Monday Wednesday Friday. And additional ab work on tues Thursday
Great video. Why didn’t you commission from Florida?
Thank you. Because I didn’t want to be an officer.
@@WilliamCrish What was your reasoning? I’m currently deciding whether or not to do ROTC or to get an option 40 and your two cents might be really helpful!
@@tore2737 I mean what do you want? Officer side is that more political side and less likely to get the job you’d want. But the trade off is more pay. Or go enlisted without op 40 and do everything you ever dreamed of doing in the military. But you have to get into Ranger Bat otherwise it’s not worth it
Literally watching this in infantry OSUT, which is literally a fucking joke, and can’t wait to attend RASP. Only thing that scares me is the run portion, I run that shit at 14:30 which is slow af. RIP to my lungs
Haha I feel that. But what you need to do is treat OSUT as your personal trainer. Every workout you should be pushing yourself beyond your limit. I came in to basic running 13 min plus two miler and got it down to 11:15. Because every sprint workout I went all out. Same with my sit ups. I would say 14:30 is average at RASP
@@WilliamCrish that’s what I’ve been doing. Not even exaggerating, we have running PT sessions maybe 1 time a week. It’s mind blowing, but I make the best of it whenever that day does come lol
Go Dolphins!! 🙂
Well damn i turned up looking for 100 a day haha
Hello Mr. Crish, took a PAT yesterday and fell one rep short of the 1-minute requirement (39, 40 required). I have another PAT on Saturday that I NEED to pass, should I be doing max sit-ups in a minute twice a day and push to 50 after the minute is up? It’s all or nothing at this point, would appreciate your advice!
Are you doing the technique in the video? With your quads? Train the technique during your practice. You should be going all out of your test is one minute. No breaks. When you train you should be doing it all together during a session. So there should be like a set of 2 sets of 1 min and 3 sets of 30 seconds( which is an all out sprint whiplash) but yes. Push to 50.
@@WilliamCrish First of thank you for your swift response! I’ve been training the technique in the video. Does foot spacing and distance make any difference? Also, with the one minute sets push to 50 each one and for the thirty second sets try to hit 25?
I took the Woodberry approach here, best advice I ever got was don’t be a pussy do more. That added 20 reps to my score right off the bat.
This is a great instructional video but let me add this just in case:
Just be aware if you’re watching this video for your naval special warfare PST (SEAL, SWCC, Diver, etc) your elbows do in fact have to touch your knees. So the spine breaking the plane at the top of the rep technique won’t count. Everything else is up to standard. All I can say is push, harder than your mind says you can, thru the pain and doubt and show yourself what you’re capable of. After all it’s only two minutes of suffering then you’re done. You’ll surprise yourself. Best of luck to you all.
Thank you for that. It will definitely help others out
It’s all about consistency
100%
Do you have tips on the 2mile run? My time is awful right now. I was in the Marines but I got out for over a year and a half and I leave for BT on the 24th and I'm worried because I haven't run since the Marines until now
Hit me up on instagram. We can chat on the phone
Hello sir i'm gonna take the apft soon and was wondering why when I do situps my lower back bone hurts and becomes sore, any tips on how to prevent that? (Actually nvm I had my feet together and that was what I believe was causing it because I was watching your form and I noticed you're feet weren't together like mine were 😅 it doesn't hurt anymore😄) Oh and sir if possible can you share some tips on how you treated you're soreness from training pushups and situps and running for the apft? I'm using stretches and sometimes warm packs to prevent soreness but there are some places that are just so hard to stretch out for example the chest and shoulders mostly and I get really sore there 😅
I’m about to leave for OSUT... and I did a practice RFT today to see where I stood
I did 58 push ups
60 sit ups
8 pull ups
5 mile at 38:40
Is this a good place to be at before I leave for OSUT.. and what advice do you have to help me improve my push ups and sit ups while there?
These are pretty good numbers man. Just do what I say in the videos and you will see improvement. At OSUT you have the opportunity to push yourself as hard as you can or as little as you want. When I was there, every opportunity I pushed myself (push ups/sit ups/ sprints) and I was in the best PT shape ever. But the opposite was true for a lot of people as well. They took this opportunity to slack and just “do the exercise”
This was very useful! I have my POWER test for a law enforcement job at the end of the month and sit ups is what is killing me. Any recommendations on how often I should practice?
Creating a simple recovery schedule is easy and key. I always just did Monday Wednesday Friday for push ups and sit ups. Tuesday and Thursday for longer runs and abs
@@WilliamCrish I’m trying to get a Jrotc scholarship and my bigger lack is in pt, my instructor suggested that I do Situps every day, push ups every other day, and a run every 3-4 days. Do you think this is a good recovery time while still getting the max amount of exercise?
@@Carson-uc8hq what is your test? What test are you taking to get your scholarship
when u struggle to still go and you do does this make the next sit up session easy?
Went from 53 situps to 77. I'm really hoping to break that 80 mark
Wondered if the instructors could sense your feet pulling up. Ive been doing situps without bracing my feet under any weight.
I understand the technique but how do you workout day to day. Like would I be doing as many as I can in 2 minutes just once a day or every hour? What is the workout you can do everyday to keep improving?
I believe I mention a routine in the video, but if I did not I apologize. What I did as my routine and workout was for push up and sit ups I did Monday Wednesday Friday. What it typically looked like was 2 sets of 2:00 (with a goal number) 1 set of 1 min (with a goal number) and 2 sets of 30 seconds with 30 rep requirements. When I was in competitive seasons I would do an additional sit up workout later in the evening.
@@WilliamCrish also, on my push ups. I feel it a lot in my triceps and burn out quickly. Any tips for that? I need to at 70 for rasp in 6 months and I can barley do 25.
Did you watch my push up video?
@@WilliamCrish Yes, will I see more improvement from just doing the sets of 2 minutes, 1 minute, and 30 second burnout or just doing as many as I can every hour? Also, during the workout you mentioned in the video do you test between the sets of minutes?
I’m not sure I understand your last question. But for your other one. Do the routine I mentioned if you’re training for a timed test. It won’t hurt if you do additional push ups throughout the day. It will help you develop more. But it should not be done every day. Your body has to recover in order to grow
About to go into the police test and I pray this works
Good luck Zain
In our military test our elbows have to touch ur knees on the way up, hands can only touch the ears and only lower back can touch the ground.
I’m sure you would still benefit for some of the techniques applied here
@@WilliamCrish for sure… thank you
Do you have a sets-rep scheme similar to your pushup workout?
What exactly do you mean?
Any running tips?
That is a very broad question. Long distance/short distance? Anything under 3 mi is short. General rule of thumb, with the distance you’re running you need to figure out your zones(warm up, open up. Refresh, finish). Get all your miles to be roughly the same speed. And your last 100 m should not be a record speed. You should be pushing hard but because you spent most of your energy you physically can’t move any faster
Can you do one on the run and pushups rn I hit abt 25 in a minute no clue how much and abt 20 minute run for 2 mile
I will definitely look into it man. Appreciate the question
do run 2.4KM for army test!🙏🏻🔥
Could you please explain the breaking the plane again? I saw your 90 degree angle line but does it just mean to go farther than 90 on the upward motion?
If you take a video of yourself and pause it in the up position. Draw a line from the base of your spine (which is near your butt ) straight up through your head. The base of your neck should be beyond that line
i’m about to take a PT Test and my sit-ups are close. do you have any recommendations for training for the 4 weeks leading up? it’s a one minute
How did it go?
Goddamn I went from 45-62 just from the technique change and I didn’t even feel that burned out I just ran out of time
Dude that’s awesome to hear. Keep it up and you’ll be at 80
Quads don't do anything here except for the rectus femoris, their function is the extension at the knee joint, which doesn't happen here. The muscle group that is being worked with this technique is the hip flexors (iliacus, psoas major and minor), they are very important for running too and you should stretch them out, not the quads.
Those muscles are important. And the recurs femoris a one of the quad muscles. So yes if you want to be specific. But most people would have to Google that term to know what I am talking about. This video is based on my results and what I have known to help people achieve similar results
I’m taking a pt test tomorrow to see if I can get to e-2 before I ship on the 23rd. I’ll comment my scores once I’m done
92R with option 40
Nice man! Implement the technique and your numbers will go up
@@WilliamCrish 66 push ups
56 sit ups
12:44 2mi.
So this was the result after you tried the techniques?
@@WilliamCrish I didn’t do the technique correctly. My legs weren’t hurting after and I wasn’t dropping fast enough. I was told I was wasting a lot of energy after It was over.
I have my New York State Trooper Exam Dec 3rd. I dont have much time I need to do 33 PushUps no time limit, 40 SitUps in a one minute, and run 11.58 for my 1.5 mile run. Any tips for pushups and the run im nervous...
Sorry I didn’t get back to this in time man. Hopefully it went well. Let me know if there’s anything else I can do or if you still need this info
@@WilliamCrish I didnt have enough time to train so I had to postpone it until spring...
Its been hard getting back into things!
@@anthonythen2937 alright. If you follow my training protocols for the push ups and sit-ups you shouldn’t have an issue. That run though is pretty fast. What is your current time
@@WilliamCrish In just 5 days I improved from a 10:11 to 8:50 in a 1 mile track run. I got sick though and havent been able to train need to start over.
I have a police pt test in a week what will help get past the 30 rep mark on the sit up I start slowing down around 25
Honestly. Just follow everything in these two videos. You should be able to easily bump those numbers with technique adjustments.
Let me know how it goes
@@WilliamCrish I passed man I have my interview in 2 weeks
That’s amazing. Hopefully this was beneficial