Of course you can improve in the APFT by running, pushing and sitting, but are there any other exercises that may do a more efficient job?

2016-01-29T09:00:05-05:00

Response by Sgt Aaron Kennedy, MS made Jan 29 at 2016 9:10 AM

2016-01-29T09:10:27-05:00

You're training for a test. That's what it is really about.

So, you focus on the muscle groups... or INTENT behind the test.

In the case of running, it's an ENDURANCE test. Speed is a component, but in reality, the goal is to test cardiovascular endurance. So.... Walk. Walk FAR. You can jog far as well. start doing a 4~ mile walk at chow and your run time will get better because you are able to stay on your feet longer. 2 miles (12-15 min) is easy because you can do 1 hour no problem.

Sit ups is the same concept. Use PLANKS. Focus on CORE strength. You want to feel a burn, try doing a 2 min plank 5~ times a day (every other).

Push ups. Add Pull ups/Chin ups to your regime. Remember all muscles PULL (Flex). Push ups work against the natural flow of the body. They are NOT an efficient form of strength building. They focus on the opposite muscle group to bring you up. Pull ups / Chin ups, work with your body to build up the body, and will make it easier on you for when you do have to do pushups.

Response by MAJ Ken Landgren made Jan 29 at 2016 11:24 AM

2016-01-29T11:24:18-05:00

We played flag football. The team that got scored on had to do sit ups and push ups. They were motivated because we wanted to play ball! It also builds morale and team work.

Response by SSgt Robert Marx made Jan 29 at 2016 11:44 AM

2016-01-29T11:44:28-05:00

I found while on active duty that doing laps in the pool really prepared me well for the fit tests. Only about 15 minutes of swimming free style around the pool tired me out and exercised all of my muscle groups.

Response by SPC Nate Lamphier made Jan 29 at 2016 12:03 PM

2016-01-29T12:03:08-05:00

For push ups I always maxed them out and all I did was lift weights (obviously one day was focused in on my chest). I was lifting for strength so high weight with low reps will do the trick. Bench press is an obvious one here, but I always try to work anywhere from 3-5 exercises per muscle group per session....each of which hit all areas of the muscle. Key thing to note here is not just bench press every session, every other day do (for example with the bench press), do a different variation of it.

Sit ups: I actually tested for the test here (ie did sit ups). I started breaking them down in sets of 4 (25 each) a few times a week. In a matter of three weeks I was maxing out a PT test (82). Once 25 reps was too easy, I advanced them to two sets of 50. I also did other ab workouts throughout the course of the week.

As far as the run goes, I hardly ever ran two miles outside of PT mornings. I admit, I did not work on my run enough to get a good time on it. I ran my two mile in a little over 14 minutes. In basic I ran right at 14. What we did at Benning was a lot of 60-120s (sprint as hard as you can for 60 seconds and then a slow walk for 120 seconds--focus' on heart rate). If I wanted to work on maxing out my run I would have done a lot of sprints (30-40 yards), hill sprints (both up and down) etc. Obviously if you are on the borderline of passing the run portion of your PT test you need to work on just being able to breath for the two mile direction so distance running will be more vital.

Response by SGT Private RallyPoint Member made Jan 29 at 2016 12:16 PM

2016-01-29T12:16:44-05:00

. . . This is probably the fifth time I've seen this type of question.

Response by CPT Ahmed Faried made Jan 29 at 2016 1:00 PM

2016-01-29T13:00:48-05:00

Something that build up your overall stamina. You can try swimming, biking, rowing and a mix of crossfit

Response by PO2 Dennis Jokela made Jan 29 at 2016 3:40 PM

2016-01-29T15:40:07-05:00

I like doing planks. I coached tennis for a number of years and we always did a lot of planks.

Response by 1SG Private RallyPoint Member made Jan 29 at 2016 5:42 PM

2016-01-29T17:42:38-05:00

In the winter, I use cross-country skiing. If there is a better workout, I don't know what it is.

Response by SGT Private RallyPoint Member made Jan 29 at 2016 5:56 PM

2016-01-29T17:56:40-05:00

For push ups, you kind a more interesting and fun way of lifting weights, working farm jobs or something like it, just finding a way that uses your arms.

For sit ups, things like rock climbing, hiking, etc use your core a lot more than you think.

And running, there's countless things you could do. Rucking... A company named GORUCK offers competitions ranging from difficulty that make it more interesting to do. Hiking, sports leagues, biking, the list goes on.

Response by SGT Private RallyPoint Member made Jan 30 at 2016 12:46 PM

2016-01-30T12:46:13-05:00

bicycling, and getting that pedal thing that goes under your desk, use it for your arms AND legs. Lay on your back, and do pedals...

Response by SPC Elijah J. Henry, MBA made Jan 31 at 2016 4:05 PM

2016-01-31T16:05:57-05:00

I understand that sit-ups are bad for your back. I favor flutter kicks and bicycle crunches to work the abs and hip flexors.

Pull-ups are a great supplement to your push-up routine, and I have even heard them advocated as a substitute for push-ups as you train for an APFT.