Army Physical Fitness Test in three weeks!

[Longhorn85]

I am stating my goals here for all to see. Right now I weigh 210 and for my height, 6', the army want me to be sub 203.

My goals:

Wt: 200
Pushups: 85 (must be done in two minutes time)
Situps: 85 (2 minutes)
Two Mile Run: 14 minutes

I've been in the field for most of last month so if I took this test right now I would probably score 75. 70 and 15+ on those events listed. I used to be able to run the two mile in well under 13 minutes, but as I've gained muscle mass (and age) over the years, I have lost a step or two.


My training focus will be Running (Long for endurance plus Fartleks twice a week), High rep weight room work and a high protein, mod carb, low fat diet, w/ creatine.

 

[the People's Champ]

HUUUUAAHHH

is the 14 minute mark your goal? or the time you need to be in? how are the situps supposed to be performed? when I was in the USMC, they had transitioned over to crunches, 100 in two minutes.

I would switch your diet to more carbs, and less protein since you are going for endurance, not strength.

 

[skaman607]

what does your running training schedule look like?

 

[Longhorn85]

Ha, ha, yes PC, sub 14 min is my goal. I am looking to run two back to back 7 min miles. It is kinda tough because it comes right after doing the pushups and situps, and you hip flexors and upper body are pretty tight.

My running training will be about 4 runs a week over the next two weeks, each week one run is about 5 miles @ 8 min pace, two of the runs are about 3 miles at 7:30 to 7:45 pace. One day will be sprint work, probably fartleks. I'll do pushups and situps every other day, and I'll hit the gym to work upper body only, plus abs.

Our situps are done with the legs at 90 degrees while a partner holds the feet. Hands must stay behind the head with fingers interlocked. This really works the hip flexors more than the abs.

It's a fun test, you should try it sometime, pushups for 2 min, rest 10 min then do situps for 2 min, rest 10 min and then do the run.

 

[Thaibox]

HUUUUAAHHH

is the 14 minute mark your goal? or the time you need to be in? how are the situps supposed to be performed? when I was in the USMC, they had transitioned over to crunches, 100 in two minutes.

I would switch your diet to more carbs, and less protein since you are going for endurance, not strength.

Fucking ground pounder

I know this is irrelevent to the board, but what are you going to do in the Army?

 

[skaman607]

I think instead of the fartlek work you should do some mile or half mile repeats at about 7 min for the miles and about 3:25 fo rthe halves, i'm just going by your goal training paces, if it is too fast or too slow then change it. Or you could do something like this:

day 1 4 miles
day 2 2 mile repeats
day 3 3 miles
day 4 fartleks

 

[Longhorn85]

I know this is irrelevent to the board, but what are you going to do in the Army?

I'm in the Artillery and have been in the army for quite a while, we take the APFT twice a year. Usually in October and April.

 

[Duchess]

All day young hero!!

Hey there ya'll Duchess here.
Been hanging around for a while.
Former 51M (firefighter) for UncleSugar. Did 6 years and maxed Pt from day one. Were not talking the punk ass female standards either. I was the only female in my unit so there was no slacking. Anyway my best pt test was 90 pu 96 su and 13:50 run. I practiced the events under test conditions and no supplimental weight work. My unit was full of weight lifters make no mistake about it. The trick is to switch training from standard gym stuff to PT style training about 4-6 weeks out. If you're well trained, meaning you're keeping up with the cardio component you'll be battle ready by the time the test rolls around. The biggest problem with my soldiers was that they would rather be big than functioning. The truth is that giving yourself a different type workout for a few weeks will give the body a nice break from the abuse of heavy lifting. Granted your bench will not climb as quickly but your general fitness will be excellent and you will make steady consistant gains.
"Test" yourself 3 nonconsecutive times per week and chill in between.
I understand you've been in the field but sounds as if you have a bit of time before your test.
HUUUUAH!!!! LETS GO TTLPKG!!!
Duchess

 

[Longhorn85]

Re: All day young hero!!

HUUUUAH!!!! LETS GO TTLPKG!!!
Duchess

Woohoo, the pressure is on! That's what I like! Hey, 96 pushups huh? I've never known a female to do that in all my time in the Army. That is impressive. What are your stats? (ht, wt, etc). What are you doing these days? Personal training would be a reasonable guess.

Welcome to Elite Duchess.

 

[barbell265]

Damn Bro' who r u kidding??!! It's freat that you want to hit your mark and do it for real but I was in Uncle Sams canoe club and I almost shit my pants at one of my PRT's. My buddy and I were next to a couple of fat bastard's, both E-6's, and when we were doing the sit ups their count went something like this..( uhemm, clearing throat to get ready....), 1...2...3...6...9....12....15... FOR REAL!! My bud and I just about shit laughing!!!

Good for you to do it the right way bubba..power to ya!!