My APFT is coming up in April; I'm planning on working out 6 days of the week instead of my usual 5 (3 days strength, 4 cardio). Is that ok?

SPC Private RallyPoint Member — Tue, 06 Mar 2018 14:56:51 -0500

Response by SFC Kelly Fuerhoff made Mar 6 at 2018 3:00 PM

SFC Kelly Fuerhoff — Tue, 06 Mar 2018 15:00:46 -0500

Do you need help in a certain area of the PT test? If you're not struggling or having issues I wouldn't change anything a month out. It depends too on if you're trying to do more in an event what you're already doing now. Someone might be better versed on exercise to help out. I just don't know if I'd change things up a month out.

Response by CPT Lawrence Cable made Mar 6 at 2018 3:03 PM

CPT Lawrence Cable — Tue, 06 Mar 2018 15:03:34 -0500

OK, I am a lot older, but my advice is to listen to what your body tells you. If you are over training, it should be easy to figure out. If you aren't getting the results you want, back off a bit. Muscles require recovery time and if you aren't getting the improvements, you are probably not giving them enough recovery time.

Response by CSM Darieus ZaGara made Mar 6 at 2018 3:18 PM

CSM Darieus ZaGara — Tue, 06 Mar 2018 15:18:24 -0500

In that regard you should seek guidance from your Fit NCO on improving the run. Add to your cardio and stay status quo for the other two events. Thank you for your service.

Response by SGT Joseph Gunderson made Mar 6 at 2018 4:02 PM

SGT Joseph Gunderson — Tue, 06 Mar 2018 16:02:57 -0500

Every day should have a little cardio type activity. You don't have to kill yourself, but a little cadio should always be a part of the routine. Strength and what not is all well and good but the key to an old fashion APFT (PU, SU, 2M) is cardio endurance and muscle memory. You can bench all the weight that you want but that doesn't mean that you will max your PU.

Response by SFC Private RallyPoint Member made Mar 6 at 2018 7:14 PM

SFC Private RallyPoint Member — Tue, 06 Mar 2018 19:14:40 -0500

I'm no expert fitness guru, however, I'm serious about my health and fitness. Just listen to your body, it will let you know when it needs a break. Good rule of thumb is to not work a muscle again if it's still sore from the prior workout, let it heal. It also promotes muscle growth. Once a muscle is not sore anymore, it has completed the regrowing it needs before it's time to work it again. A day in between muscle groups is what I usually stick with. You need AT LEAST one day of no activity to prevent over exertion. You don't need to go in there trying to compete in Mr. Olympia, just get a good sweat in and you should be good to go in a month for your APFT. However, it all depends on your genetics.

Response by SGM Private RallyPoint Member made Mar 6 at 2018 8:10 PM

SGM Private RallyPoint Member — Tue, 06 Mar 2018 20:10:58 -0500

PFC Justin Bailey,
No, I would not recommend that as you are opening yourself up to injury. Your muscles need time to recover. What works for me may not work for you, but try this: Gradually increase your runs(outdoors on no-rainy days and on graded surfaces) to 5 miles every other day at a minimum. Also, do the same for your weights/muscle endurance or muscle confusion days. Take the weekend off, except I usually do a 3 mile brisk walk on Saturday and Sunday as well. These steps work for my Soldiers and I and we do very well on APFT day. Anyway, hope I’ve been of some help.

Response by SFC Michial Bergen made Mar 6 at 2018 10:09 PM

SFC Michial Bergen — Tue, 06 Mar 2018 22:09:55 -0500

This is easy; when you run go 3 miles and do pickups throughout. Start after your warmup 1/2 mile and do pickups using phone poles or strret signs. Easy pace for 5 poles then as fast as you can for 5 poles. Adjust as necessary, but try to stay equal distant and every other day and alternate weeks so 3 days a week then 2 days a week. Do pushups everywhere and any where. When you wake up leave your feet on the bunk do 50, waiting in line do sets of 25, take a break do 50. Do as many as you can correctly for as long as you can, as fast as you can. You don’t need a gym. Allot has changed since my day but it was 3 events. I did PU/SU when I could, as fast as I could as many as I could. I maxed every PT test I had with no problems. I did suffer a back injury and had surgery and that caused me to retire, however being on the dive team there was no mercy. Good luck

Response by GySgt Private RallyPoint Member made Mar 6 at 2018 10:35 PM

GySgt Private RallyPoint Member — Tue, 06 Mar 2018 22:35:19 -0500

No offense but it is only APFT. You should be exercising to be a physical war beast, not training to your APFT. If you feel that your 5 day workout is not working, the bigger question is why haven’t you changed what you are doing? Maybe picking up the intensity or changing your workout to something that does work is what you need. If you are really working out and are getting it 5 days a week and still can’t max or come close to maxing your APFT, that means there is something wrong with your workout.

Response by 1SG Bill Farmerie made Mar 11 at 2018 7:32 AM

1SG Bill Farmerie — Sun, 11 Mar 2018 07:32:42 -0400

Everybody's body is different. What works for me may not work for you. I used to work each muscle group 3x a week, but wanted to try something new and went to twice a week and had better gains. Others were getting better gains on 3x a week. You do not have any time to experiment now as April is right around the corner

Response by SGT Aric Lier made Mar 11 at 2018 8:20 AM

SGT Aric Lier — Sun, 11 Mar 2018 08:20:17 -0400

running 5 miles will not improve your 2 mile run, run 2 miles and go after the faster time. I know the test has changed, but the point is you need to push yourself harder not more.... we had 3 groups turtles slow and profiles ,company , and coyotes i ran coyotes to push myself. bonus was 2 mile run we were back and showered before anyone else even started getting back

Response by SFC Private RallyPoint Member made Mar 16 at 2018 4:00 AM

SFC Private RallyPoint Member — Fri, 16 Mar 2018 04:00:43 -0400