Get Ready to Crush the Army PT Test
The Army Physical Fitness Test (APFT) is a challenging evaluation that pushes your physical limits. The test consists of three events: the 2-mile run, push-ups, and sit-ups. To ace the test, you’ll need to prepare your body for the demands of each event. In this post, we’ll provide you with a comprehensive guide on how to prepare for the APFT and achieve a high score.
Understanding the APFT Scoring System
Before we dive into the preparation tips, it’s essential to understand the APFT scoring system. The test is scored based on your performance in each event, and the scores are then combined to give you an overall score. The scoring system is as follows:
- 2-mile run: 0-100 points
- Push-ups: 0-100 points
- Sit-ups: 0-100 points
The maximum score for the APFT is 300 points. To achieve a high score, you’ll need to perform well in each event.
Event 1: 2-Mile Run
The 2-mile run is a test of your cardiovascular endurance. To prepare for this event, you’ll need to focus on building your endurance through regular cardio exercises. Here are some tips to help you improve your 2-mile run time:
- Create a running schedule: Develop a running schedule that includes regular runs of varying distances. Gradually increase your distance and intensity over time.
- Incorporate interval training: Interval training involves alternating between high-intensity running and active recovery. This type of training can help you build endurance and speed.
- Incorporate hill sprints: Hill sprints are an excellent way to build explosive power and endurance. Find a steep hill and sprint up the hill at maximum effort. Walk or jog back down to recover, and repeat for 30-60 minutes.
- Incorporate strength training: Building strong legs through strength training can help you maintain good form and generate power during the run. Focus on exercises like squats, lunges, and deadlifts.
🏃♂️ Note: Make sure to warm up before each run and cool down afterwards to prevent injuries.
Event 2: Push-ups
The push-up event tests your upper body strength and endurance. To prepare for this event, you’ll need to focus on building your upper body strength through regular push-up exercises. Here are some tips to help you improve your push-up performance:
- Master the proper form: Make sure to maintain proper form throughout the exercise. Keep your body in a straight line, engage your core, and lower your body until your chest nearly touches the ground.
- Incorporate push-up variations: Varying your push-up routine can help you build strength and endurance. Try diamond push-ups, decline push-ups, and push-up rotations to target different muscle groups.
- Incorporate strength training: Building strong shoulders, chest, and triceps through strength training can help you perform more push-ups. Focus on exercises like dumbbell presses, shoulder presses, and tricep extensions.
💪 Note: Focus on building strength and endurance, rather than just trying to perform a high number of push-ups.
Event 3: Sit-ups
The sit-up event tests your core strength and endurance. To prepare for this event, you’ll need to focus on building your core strength through regular sit-up exercises. Here are some tips to help you improve your sit-up performance:
- Master the proper form: Make sure to maintain proper form throughout the exercise. Keep your feet flat on the ground, engage your core, and lift your torso until your elbows touch your knees.
- Incorporate sit-up variations: Varying your sit-up routine can help you build strength and endurance. Try decline sit-ups, Russian twists, and leg raises to target different muscle groups.
- Incorporate strength training: Building strong abs and obliques through strength training can help you perform more sit-ups. Focus on exercises like planks, side planks, and Russian twists.
🔥 Note: Focus on building strength and endurance, rather than just trying to perform a high number of sit-ups.
Additional Tips for Success
Here are some additional tips to help you prepare for the APFT:
- Create a training schedule: Develop a training schedule that includes regular workouts and practice tests.
- Get enough rest and recovery: Make sure to get enough rest and recovery time between workouts. Adequate rest and recovery can help prevent injuries and improve performance.
- Stay hydrated and fueled: Proper hydration and nutrition are essential for optimal performance. Make sure to drink plenty of water and eat a balanced diet that includes plenty of fruits, vegetables, and lean protein sources.
By following these tips and staying committed to your training, you’ll be well on your way to acing the APFT.
In conclusion, acing the APFT requires a well-structured training plan, dedication, and perseverance. By focusing on building your endurance, strength, and agility, you’ll be able to perform at your best and achieve a high score. Remember to stay hydrated, fueled, and rested, and don’t be afraid to seek help if you need it. With consistent effort and practice, you’ll be able to crush the APFT and achieve your fitness goals.
How often should I practice the APFT events?
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It’s recommended to practice each event at least 2-3 times per week, with at least one day of rest in between. This will allow you to build strength and endurance without overtraining.
What’s 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 regular cardio exercises, such as running, cycling, or swimming, into your training routine. Additionally, incorporating interval training and hill sprints can help you build endurance and speed.
How many push-ups should I aim to perform during the test?
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The number of push-ups you should aim to perform during the test depends on your age and sex. However, a good rule of thumb is to aim to perform at least 30-40 push-ups in one minute.
