What do you all do to get ready for an APFT? How do you improve your time?

2014-09-16T22:50:27-04:00

Response by 1SG Chris Brown made Sep 17 at 2014 1:05 PM

2014-09-17T13:05:51-04:00

I would hope most people don't really need to get ready for the APFT. In theory, we'd always be ready by doing unit PT on a regular basis. That said, I am not one of those that is a super PT stud, never have been. I do increase my running in preparation for the APFT. I run further distances on some days. Other days, I work in sprints alternated with slow running or walking. At the end of the day, the only way to really improve your APFT score (or at least maintain it) is by doing pushups, situps, and running. But normal unit PT isn't specifically geared toward that, but supposed to be more toward maintaining overall fitness of the unit. So if we, as individuals, want to increase our score, we have to do something more than just our morning PT and specifically focus on the areas tested.

Response by CPT Private RallyPoint Member made Sep 17 at 2014 7:26 PM

2014-09-17T19:26:58-04:00

I don't get ready. I am good to go anytime. I am like a key the turn and go type of guy.

Response by CPT Marcus Jeffries made Sep 17 at 2014 8:31 PM

2014-09-17T20:31:01-04:00

I usually have to change my diet and workouts heading into a pt. I Mean less junk food and more focus on push-ups and sit-ups since they are not a part of my normal workouts. I don't know why but I always get a little nervous for APFTs even though it's less than 20 minutes of work.

Response by MAJ Robert (Bob) Petrarca made Sep 17 at 2014 8:47 PM

2014-09-17T20:47:01-04:00

Not much these days. Now that the road construction on 117 has been completed, I've knocked 2 minutes off my drive time to the Delta-Delta (Dunkin Donuts) :-)

Response by SFC Private RallyPoint Member made Sep 20 at 2014 1:12 AM

2014-09-20T01:12:38-04:00

Simple. Do a good mix of distance and high intensity cardio at least three times a week (it should be more, but we're talking minimums).

Monday: 3+ mile run for time (I aim for about 8:00, but if you can go faster, go faster)

Wednesday: 30/120s first week x10, 30/60s second week x10, 60/240s third week x10 and 60/120s fourth week x10.

Friday: Trail run, 3-5 miles. Not so much for time, but just maintain a stable pace.

Then do Push Up and Sit Up "taxes" each day.
First week: 100 each
Second week: 175 each
Third week: 225 each
Fourth week: 300 each

If you do that and stick with it, you will at minimum pass the run and score well on the PUs and SUs. If doing SUs hurts your lower back (like it does for me) then replace the SUs with crunches, but instead of 100 total, do 100 regular, 100 obliques on each side and for every 100 reps, do 1:00 planks (left, right and middle).

I don't do sit ups, as I said before I hurt my back, but on my last APFT I did 73 out of a max of 80 and ran out of time. Not necessarily a stud, but it gives you comfortable breathing room.

Hope it helps!

V/R
SGT Mullet

PS - If time isn't an issue, do alternate cardio Tue/Thu/Sat. Bike, elliptical and swimming are great, especially if you do one on each of those days. It keeps your body engaged but decreases overuse injuries. Also, do the PRT Warm Up and Cool Down drills. Before running, do the mobility drills. People think they're stupid, but it's a good way to warm up and prevent injury. The Kettle Bell workouts are great too.

Response by 1LT Private RallyPoint Member made Sep 22 at 2014 8:32 PM

2014-09-22T20:32:13-04:00

I like to mix a lot of repeats (800m) and 60/120s into my regular running workout. Both of these will get your body accustomed to running faster with short rests and in turn, up your overall speed/endurance for a short run like the APFT.
Also, maintaining a strong core is obviously key, as well as learning proper breathing techniques to ensure you're not shorting yourself on oxygen.

Response by SPC David S. made Sep 22 at 2014 8:54 PM

2014-09-22T20:54:01-04:00

Sprints, Sprints, and more Sprints. Not only will your time improve but sprints also are a great core workout as well as increase your cardiovascular endurance. Also HIIT (high intensity interval training). This routine has served me well in both D1 football and into my 40's playing rugby. Once you can handle 90 minutes of HIIT your in shape.

Response by SFC Private RallyPoint Member made Sep 22 at 2014 10:00 PM

2014-09-22T22:00:39-04:00

Don't just train the 60-90 days prior to the test. Train all year.

Also, don't train to just pass the test. If you train to do the minimum, you will fail if you have a bad day at the office. Train to max or to get the most possible points you can. Then when a bad day comes, your score won't be recorded on a 4856.

Response by SGT(P) Private RallyPoint Member made Oct 16 at 2014 3:41 PM

2014-10-16T15:41:43-04:00

Lifting until 2 days prior, and lots of sprints and then the bullshit PRT with the unit and DIET is key