Endurance vs. Strength

[Cougar]

I'm trying to help out a friend of mine who's getting in shape for a military PT test. One of the requirements is 35 pushups in a row, and another is being able to throw a basketball from a kneeling start 39 feet. They both involve the same group of muscles, but one demands endurance and one demands strength.

What should she focus on? Pushups for reps- endurance- or weighted-resistance pushups for 8-10 reps, increasing the weight as you would when training for raw strength? (She doesn't yet have access to equipment for a bench press)

[Fudomyo]

The more muscle you have, the more reps you can do. 1000's of reps would require different methods.

Weighted push ups are your best bet. 4-5 sets? 4-6 reps. Wait a week (at least 4 days), repeat.

Throwing is a pretty complicated movement. I'd throw the b-ball 20-30 times to warmup, and then see if you can find something heavier. Small medicine ball perhaps. People aren't known for their rotator cuff muscles, so start slow here.

Hope that helps.
Fudo

Friend of mine (and yes, I can produce documentation that I really do have a friend) was training for the Marines PT, except the movement that gave him trouble was pullups. He would do his regular back routine but would start with pullups, adding reps every workout until he could do the required amount.

That basket ball throw -- is it overhand or more like a push from the chest movement?

[cursor]

I think that Fudo's advice is solid, especially in light of the fact that she has no access to bench press—weighted pushups & weighted ball throw (be careful, of course, with both).

There is always the option of using sturdy kitchen chairs for dips. I find them to be a great chest exercise, especially when I keep my head down, my legs curled forward, and elbows flared. Seems to hit it very well (this technique was from the Iron Guru, Vince Gironda).

[cursor]

By the way, Cougar, a standard basketball weighs about 21-22 ounces. Keep that in mind when selecting a small medicine ball—go heavier, but not TOO heavy (and depending on its weight, you don't have to throw it the full 39' to realize genuine gains).