Originally Posted by hypo
I am a former Marine who can still do over 20 dead hangs (at 245) so listen up. What worked for me was to do weighted pullups once a week, no more than a couple work sets, and then every couple of weeks I would do however many sets it took to get 50. I would log all of this in my green note book and every week, I would try to improve on the previous weeks performance. Of course this was in conjunction with a total body lifting program and running at least 3 days a week. Also, I would normaly train palms away but would do my PFT pullups with a supinated grip to bring my biceps into play (helped me squeeze out a couple more reps). As far as situps, they now do crunches instead so just practincing crunches and other ab exercises twicw a week helped me to hit 200 easy. As far as the running, the fastest I ever ran was about 19 minutes or so which is the only thing that kept me from scoring a perfect 300. Didn't matter too much though as I always scored a 1st class. Hope this helps.