Posted on May 10, 2016
What are your tips on improving your APFT score?
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I'm currently passing every even with a 70% or better, but I really want to hit three hundred! Any tips on how to get there? And what's your personal record?
Posted >1 y ago
Responses: 24
I can tell you what I used to do with one my squads and it works wonders. Our squad had one of the highest average scores as a squad in the battalion.
Monday - PT test
Tuesday - Swim laps for 10 min, push-ups, sit-ups
Wednesday - Run
Thursday - Swim laps for 20 min, nothing else
Friday - PT test
Squad average - 294
My highest 308 (and I wasn't the highest in the squad)
Monday - PT test
Tuesday - Swim laps for 10 min, push-ups, sit-ups
Wednesday - Run
Thursday - Swim laps for 20 min, nothing else
Friday - PT test
Squad average - 294
My highest 308 (and I wasn't the highest in the squad)
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SSG (ret) William Martin
I stopped doing the three above and my APFT score went up. I don't swim though. I cross train and my eating habits are good. I also lift weights. I went from 250 points to my highest, a 297.
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SGT Jonathon Caldwell
1stSgt (Join to see) - 60-120's are something new within the last few years. Work quite well for aerobic improvement. You sprint for 60 seconds and then jog for 120, hence 60-120's. You do roughly 6 to 10 intervals or about 20-30 minutes.
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SSG Dennis Grossmann
SGT Jonathon Caldwell - it's basically the exercise formerly know as the Indian run. Just with longer times on the jog/sprint
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SGT Jonathon Caldwell
SSG Dennis Grossmann - roger that. Can't all them Indian runs anymore not PC. Now it's either last man up runs or a fartlick run. The 60-120's are to be done on a track vs. a run route.
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There are multiple ways of "Training for the Test" (which isn't necessarily a good mindset, but that's another discussion).
My personal suggest is "go longer."
The APFT consists of Push-ups, Sit-ups, and Run. You know how many you must complete in each section (within a time-limit) to "maximize" the score.
Step 1: Condition yourself to be able to get past the QUANTITY (with correct form). Ignoring the time limit. Example (since I don't know the Army #s). USMC requires 100 Crunches in 2 minutes. Condition yourself to be able to do MORE than 100 (or whatever that number happens to be) Situps. Same applies to Pushups. For the Run, go LONG (like 3-4 miles).
You want to have MORE "fuel in the tank" at the end of the event.
Step 2. Start increasing speed bringing yourself closer to meeting the time limit of each event. Because you can now maximize the quantity (1), now it's about "beating the clock." You are trading Efficiency for Effectiveness. That's why you TRAINED BEYOND THE STANDARD.
My personal suggest is "go longer."
The APFT consists of Push-ups, Sit-ups, and Run. You know how many you must complete in each section (within a time-limit) to "maximize" the score.
Step 1: Condition yourself to be able to get past the QUANTITY (with correct form). Ignoring the time limit. Example (since I don't know the Army #s). USMC requires 100 Crunches in 2 minutes. Condition yourself to be able to do MORE than 100 (or whatever that number happens to be) Situps. Same applies to Pushups. For the Run, go LONG (like 3-4 miles).
You want to have MORE "fuel in the tank" at the end of the event.
Step 2. Start increasing speed bringing yourself closer to meeting the time limit of each event. Because you can now maximize the quantity (1), now it's about "beating the clock." You are trading Efficiency for Effectiveness. That's why you TRAINED BEYOND THE STANDARD.
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SSG (ret) William Martin
I stopped running for the most part. I also stopped doing push ups and sit ups. I run in competitions mainly but its really hard on my joints. I cross train, and I shine on my PT testing nearly maxing the points on the Army's two mile run. I went with good habits, and killing it in the gym 6 days a week. Actually, I train until it hurts and then I rest. I am 39 years old and at 7 percent body fat I can see my abs for the first time in my life. I can also do 15 pull ups. I do those every now and then because I can let my Marine brothers and sisters take all the glory lol. So does not running effect my run time or just running in general? Not really because I can run half marathon at anytime but I will be down from running for 3 or 4 days.
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