Fitness training program and diet

In this article I would like to share my fitness training program and diet that helped me to prepare for Nissan GT Academy powered by G-Drive. My weight was 90 kg (21 of July), when I started to use this program. As you know there is a fitness test which includes push-ups, plank and beep test. So you should be in good fit to pass it successfully. First of all, I decided to check my fitness conditions. I can make 45 push-ups, hold a plank for 2-30 minutes and reached the 9 level in beep test. I started to find different fitness programs and methods that will help me to improve the results.

DIET.

I lost 15 kilos in a month. My weight decreased from 90 kilos to 75 kilos. Of course I trained a lot, but it was not the main reason of losing the weight. I absolutely stopped eating sweets, bread, mayonnaise and pork (however I liked it very much). At breakfast I ate oatmeal porridge with a spoon of honey. At lunch I ate soup, beef, chicken or fish with vegetables. At 4 p.m. I ate cottage cheese with jam. At lunch – vegetables, chicken or eggs. I gave up beer or other alcohol.

BEEP TEST.

First of all I started to search information about beep test. I found that if you want to improve beep test you should do interval running. Interval running - first you run 200m fast, then 100m slower and then repeat the same actions. Also the cross-country race can be used as the interval training. I began cross-country running (6-8 km per day). Once a week I did beep test, sometimes I started beep test from level 7 or 8. In one month I reached the level 11,9. I think I was able to show the result about 12,5 or 13 in the National Final in Ekaterinburg, but the instructors stopped the running on 10th level, because it was not necessary to run futher. There were only three of us who reached the 10th level. It was me, Artem Vohrintsev (second place in GT Academy 2013) and Stanislav Aksenov (the winner of GT Academy 2013). Also I would like to say, that it is very important in beep test to save the power for the levels started from 9. Do not run too quick on the first 8 levels. On the first level you could walk fast and this will be enough. 

PUSH-UPS.

The second exercise was push-ups. If you want to do a lot of push-ups, you should also do interval training, but for push-ups. You can see the training plan below, it is very important to relax not more than 90 seconds. You should do all the exercises with your weight, without additional weight. First of all you should do a test. Please do the maximum number of push-ups that you can. After this it will be clear for you what week you should use to start the training.

• Week 1 — 10 - 13 
• Week 2 — 14 - 20 
• Week 3 — 21 - 28 
• Week 4 — 29 - 36 
• Week 5 — 37 - 44 
• Week 6 — 44 - 52 
• Week 7 — 52 - 62 
• Week 8 — 62 - 72 
• Week 9 — 72 - 78 
• Week 10 — 78 - 88

WEEK 1

Relax 90 seconds.
.	Day 1	Day 2	Day 3
1	5	6	7
2	7	8	10
3	5	5	8
4	7	9	11
5	4	6	6
Summary	28	34	42

WEEK 2

Relax 90 seconds.
.	Day 1	Day 2	Day 3
1	8	9	12
2	10	12	14
3	7	8	10
4	12	14	18
5	8	8	10
Summary	45	51	64

WEEK 3

Relax 90 seconds.
.	Day 1	Day 2	Day 3
1	12	14	16
2	16	18	20
3	12	15	15
4	18	19	22
5	11	13	14
Summary	69	79	87

WEEK 4

Relax 90 seconds.
.	Day 1	Day 2	Day 3
1	16	18	20
2	20	22	25
3	18	20	22
4	22	24	26
5	15	18	20
Summary	91	102	113

 WEEK 5 

Relax 90 seconds.
.	Day 1	Day 2	Day 3
1	22	24	26
2	26	28	30
3	21	22	24
4	28	30	30
5	21	24	26
Summary	118	128	136

WEEK 6

Relax 90 seconds.
.	Day 1	Day 2	Day 3
1	25	28	30
2	32	35	36
3	25	26	30
4	34	37	38
5	25	27	28
Summary	141	153	162

WEEK 7

.	Day 1	Day 2	Day 3
1	32	34	36
2	38	40	42
3	30	32	34
4	38	38	42
5	28	30	33
Summary	166	174	187

 WEEK 8 

Relax 90 seconds.
.	Day 1	Day 2	Day 3
1	38	40	42
2	40	42	46
3	38	38	40
4	42	46	46
5	34	36	38
Summary	192	202	212

WEEK 9

Relax 90 seconds.
.	Day 1	Day 2	Day 3
1	42	44	46
2	46	48	50
3	42	42	44
4	46	50	50
5	40	42	44
Summary	216	226	234

WEEK 10

Relax 90 seconds.
.	Day 1	Day 2	Day 3
1	46	48	50
2	50	52	54
3	46	46	50
4	50	54	56
5	46	48	50
Summary	238	248	260

When you feel that the week is getting easy for you and you can do all the push-ups, please move to the next week. Following this program I reached the result of 90 push-ups in one month. It was not easy, but it is possible. Also twice a week check the maximum number of push-ups that you can do.

PLANK.

The plank exercise is the most difficult exercise for me. I do not know how people hold a plank for 6 minutes. Every day I did 5 planks for the maximum time that I can hold it. The rest was 90 seconds between planks. Of course I improved 2-30 to 4-30 minutes, but it was the worst result of all competitors. I think you should ask Stanislav Yarkov or Igor Chichaev for the advices. They were the best of us in plank.