Understanding the Basics of Army Physical Training
To be successful in the army, one must meet the physical demands of the job. The army’s physical training program is designed to prepare soldiers for the rigors of combat and other physically demanding tasks. The program focuses on building strength, endurance, and agility, as well as improving overall health and wellness. In this article, we will explore the army’s physical training requirements and provide tips for success.
Army Physical Training Requirements
The army’s physical training requirements are outlined in the Army Physical Fitness Manual. The manual sets forth the standards for physical fitness and provides guidance on how to achieve those standards. The requirements include:
- Push-ups: 30-60 push-ups in 2 minutes
- Sit-ups: 30-60 sit-ups in 2 minutes
- 2-mile run: Complete a 2-mile run in 13-15 minutes
- Body fat percentage: Meet the army’s body fat percentage standards (24% for men, 36% for women)
- Physical fitness test: Score a minimum of 60 points on the army’s physical fitness test
👉 Note: These requirements may vary depending on age and sex.
Tips for Success in Army Physical Training
To succeed in army physical training, it is essential to have a well-structured workout plan and a healthy lifestyle. Here are some tips to help you achieve your goals:
- Create a workout plan: Develop a workout plan that includes a combination of strength training, cardio, and flexibility exercises.
- Incorporate high-intensity interval training (HIIT): HIIT involves short bursts of high-intensity exercise followed by brief periods of rest. This type of training is excellent for improving cardiovascular fitness and burning calories.
- Focus on functional exercises: Functional exercises, such as squats, lunges, and deadlifts, are essential for building strength and improving overall fitness.
- Incorporate plyometrics: Plyometric exercises, such as jump squats and box jumps, are excellent for improving power and explosiveness.
- Get enough rest and recovery: Adequate rest and recovery are crucial for allowing your muscles to repair and rebuild.
Sample Workout Plan
Here is a sample workout plan that you can follow to improve your physical fitness:
Monday (Upper Body)
- Warm-up: 5-10 minutes of cardio
- Push-ups: 3 sets of 10-12 reps
- Incline dumbbell press: 3 sets of 10-12 reps
- Bent-over dumbbell rows: 3 sets of 10-12 reps
- Cool-down: 5-10 minutes of stretching
Tuesday (Lower Body)
- Warm-up: 5-10 minutes of cardio
- Squats: 3 sets of 10-12 reps
- Romanian deadlifts: 3 sets of 10-12 reps
- Calf raises: 3 sets of 15-20 reps
- Cool-down: 5-10 minutes of stretching
Wednesday (Rest Day)
- Take a day off from working out to rest and recover.
Thursday (Cardio)
- Warm-up: 5-10 minutes of cardio
- 2-mile run: Complete a 2-mile run at a moderate pace
- Cool-down: 5-10 minutes of stretching
Friday (Core)
- Warm-up: 5-10 minutes of cardio
- Plank: 3 sets of 30-60 seconds
- Russian twists: 3 sets of 10-12 reps
- Leg raises: 3 sets of 10-12 reps
- Cool-down: 5-10 minutes of stretching
Common Mistakes to Avoid
Here are some common mistakes to avoid when it comes to army physical training:
- Overtraining: Overtraining can lead to injury and burnout. Make sure to listen to your body and take rest days as needed.
- Poor nutrition: Poor nutrition can hinder your progress and affect your overall health. Make sure to eat a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean protein.
- Lack of consistency: Consistency is key when it comes to physical training. Make sure to stick to your workout plan and make adjustments as needed.
Conclusion
Army physical training is a challenging and demanding program that requires dedication, hard work, and perseverance. By following the tips outlined in this article and creating a well-structured workout plan, you can achieve success and meet the army’s physical training requirements. Remember to always listen to your body, eat a balanced diet, and stay consistent with your workout plan.
What is the minimum score required on the army’s physical fitness test?
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The minimum score required on the army’s physical fitness test is 60 points.
How often should I work out to prepare for army physical training?
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Aim to work out at least 3-4 times per week, with at least one day of rest in between.
What is the best way to improve my 2-mile run time?
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The best way to improve your 2-mile run time is to incorporate interval training and hill sprints into your workout routine.
Related Terms:
- Military workout routine
- Military physical training
- U S Army
