<p>In my experiance, I find that if you work daily on specific events you will gain one rep a week. ie if you work pushups everyday for a week you will gain at least one rep that week, which seems really slow, but it has never failed me, even with pullups, as soon as I finally did my first pullup, each week I increased by one that I worked my back daily (They say don't work the same muscles everyday, but it seemed to work well when I was short on time. Pineapple makes the pain stop! Eat it and drink some protein shakes...thats how I reached 6 pullups in a little over a month from where I could do 0. Now I can do about 9 or 10 which isnt stellar, but I don't work them everyday right now)</p>
<p>I only used it when I first started training about a year ago but the Citadel has an interesting guide to training for the fitness test. </p>
<p>They have a lot of variatiosn to keep you interested. I personally prefer doing the actual exercise thats being tested...Except pullups, pulldowns are a must if you want to increase reps, as you want to do more than your body weight (or if your in terrible shape, less...my coach started me off by doing pyramid pulls...i could do one at the time...and then when I was dogged, I jumped on pulldowns, doing them till I couldnt move my arms.)</p>