At the beginning of the 12-week PLS Training Program, we are tested in several categories to see how fit we are. Then at the end, we are retested to mark our progress. Today was that test. And here’s how I did:
100-yard Short Shuttle: Run to the 5-yard line, 10-yard line, 15-yard line and then 20-yard line and back as quickly as you can:
- Beginning Time: 25 seconds
- Today’s Time: 23 seconds
- Result: -2 seconds
Push-ups: I had set a goal of 100, although the most I had ever done at once was 69.
- Beginning: 30
- Today: 75! (A new personal best)
- Result: +45!
Sumo squats: Hold a 45-lb. weight next to your chest and do as many squats as you can.
- Beginning: 36
- Today: 100
- Result: +64 (I could have done them all day).
Sit-ups: Hands behind your head and try to keep your feet on the ground. My goal was 100.
- Beginning: 30
- Today: 101! (A new personal best)
- Result: +71!
Step-up overhead: Hold a 25-lb. weight, step up on a bench and thrust weight over your head.
- Beginning: 40
- Today: 50
- Result: + 10
One-mile run
- Beginning: 8 minutes 30 seconds
- Today: 8 minutes 5 seconds
- Result: -25 seconds.
Commentary:
I couldn’t be more pleased with these results — in fact, if they had been much better, Major League Baseball would have tested me for Performance Enhancing Drugs (hopefully Ibuprofen doesn’t count). And while I wish I had done the mile a little quicker (my legs are shot), I couldn’t be happier with the improvement to my core and upper-body strength. If you notice in the picture, you can see a marked difference how I look from last April. My sit-up improvement is gaudy — it’s the best I’ve ever done (thanks Clark). And while I’m not as strong as I have been in the past, my upper body endurance is much better. This was a very tough, demanding 12-week program. But to get great results you have to ask great things of your body. Now to set new goals and improve on these numbers.
I want to take a moment to thank Paul Lacoste, Clark Bruce, all the coaches and my line mates. I have worked out with some of the finest, most driven people in Jackson. Your dedication and friendship has made me more fit and changed my life for the better. Thank you.