What are some good exercises to get back into shape for a PT test (Air Force PFT)?

2017-10-15T19:12:31-04:00

Response by SSG Private RallyPoint Member made Oct 15 at 2017 7:49 PM

2017-10-15T19:49:51-04:00

Looking at the Airforce PT Test I'd recommend doing a lot of Calisthenics if your goal is truly that. Most people will just train in the gym, and while that will make you stronger it may not make you better at the PT Test. For the running portion I'd recommend starting out slow since you should have a lot of time. I believe that if you ran every other day maybe starting out around the 1-2 mile mark and made your way up to 3 miles the 1.5 mile PT test will feel like a breeze. As for the pushups/sit-ups try having an everyother day sort of event as well this can be on the same day as the run or on the opposite day, just avoid over training! Your muscles need time to recover or it will all be a waste of time.

Response by MSgt John McGowan made Oct 15 at 2017 8:47 PM

2017-10-15T20:47:49-04:00

AMN Holt. Sorry I can't help you there. I got so old i operate in slow-motion now days. I used to run, play soft ball and stay on my feet all day. But the days have caught up to me so I can't help. Still Good Luck to you and take care.

Response by MSG Private RallyPoint Member made Oct 15 at 2017 9:18 PM

2017-10-15T21:18:45-04:00

Do PT?

Response by PO1 Tony Holland made Oct 15 at 2017 10:31 PM

2017-10-15T22:31:44-04:00

The putting green and/or getting proficient with using the remote to operate any device -- lol

Response by LT Brad McInnis made Oct 15 at 2017 11:32 PM

2017-10-15T23:32:41-04:00

I had a friend at school that would run the PT test a couple of times in a row at a time. Built up to 3 or 4 consecutive runnings of the test. He would do this about a month before the test (in addition to the other PT he did). When the actual test came, he always did really well.

Response by Capt Dwayne Conyers made Oct 16 at 2017 3:03 AM

2017-10-16T03:03:16-04:00

https://youtu.be/U-fnrRLhU_I

John Candy "Johnny LaRue Exercise Show"

sctv

Response by SGT Mark Halmrast made Oct 16 at 2017 6:22 AM

2017-10-16T06:22:13-04:00

Adjust your mindset.
The rest will follow.

Response by SSgt Ryan Sylvester made Oct 16 at 2017 11:00 AM

2017-10-16T11:00:39-04:00

So, when I was going through a mass of PT failures and was put under a more... inventive exercise routine... my flight chief was found of putting a weighted-down ruck sack on my back and having me walk stairs, or walk around the compound, or just walk in general. I'd just be sitting in my duty section, and he'd come on by and say "let's go", hand me the bag, and I'd strap it on and go for an hour. Then there was the specific requirement stuff. Sit-ups were always on an declined bench, normal to start off, then holding progressively heavier free weight plates over my chest as I was doing them. Push-ups were just doing various arm-strengthening exercises, anything working the same muscle groups.

Also, one exercise I'm a fan of. Brace yourself with a hand against the wall, stand on one leg, and lift up with the front of your foot. Rep 25 times, each leg, rest, then repeat. Increase reps as you are able. It's a hell of a way to tone and strengthen your legs, you can do it virtually anywhere, and takes a grand total of 3 minutes.

Response by SFC Joseph Weber made Oct 16 at 2017 11:27 AM

2017-10-16T11:27:47-04:00

Stand up, walk around.

Response by SMSgt Lawrence McCarter made Oct 16 at 2017 1:57 PM

2017-10-16T13:57:39-04:00

Do the actual exercises You need to pass the PT test. Don't do them daily but perhaps every other day, the object is to progress NOT disable or injure Yourself. Don't sit like a lump, even getting up and walking around helps. I never failed an Air Force PT test and years later after AF retirement on a Armed Federal Contract still had to meet AF physical standard and despite being in My 60s still did, the running, push ups, sit ups etc. Did the 1.5 mile run despite My age in 9:46 and push ups, sit ups in 1/3 the time allocated for each. I have trouble just sitting still anyway, a lot of it is My metabolism I have to be moving around. That also helped keep My weight in control, it hasn't changed in over 40 years, still 6'2" 190 to 195, i have never reached 200 in my entire life.

Response by SPC Elijah J. Henry, MBA made Oct 16 at 2017 2:38 PM

2017-10-16T14:38:51-04:00

Look up American Defence University. It has some great programs developed by TSgt Nathanael Morrison, a former PJ. He knows his stuff.