How competitive is my PFA score?

Discussion in 'ROTC' started by LBK117, Oct 23, 2013.

  1. LBK117

    LBK117 Member

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    I'm on the first decision board for the 4-year Army ROTC scholarship. I took the PFA in August and couldn't find much info regarding that specific test. Here are my scores:

    Push-ups in a minute: 81
    Sit-ups in a minute: 65
    1-mile run time: 6:13

    I'd appreciate the feedback.
     
  2. clarksonarmy

    clarksonarmy Recruiting Operations Officer at Clarkson Army

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  3. Jcleppe

    Jcleppe Member

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    Like Clarkson said, your score looks great, and will look good on the application.

    That being said, make sure you keep up with your workouts, really study the proper form. You will find that form is very important, to be honest there are very few cadets that can complete 81 PU's in the 2 min. time for the official APFT when they are done to standards.

    There are countless posts on this board about new cadets that had similar PFA scores to yours, only to fail there first APFT, form is that important. When done to the standards they will require the PU's and SU's are a lot harder to complete.

    Not saying you aren't in good shape, just be aware that the grading will be a lot tougher when you have your first APFT.

    On the plus side your run time is good and that has nothing to do with form. The board will see that you are in great shape. Keep up on your running and work to do the 2 mile in 13:00 or under, this will help you reach a 300 sooner.

    Best of luck.
     
  4. ghost_rider

    ghost_rider Just a guy

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    Your scores are definitely great for ROTC.

    But take this to heart as form is key. Seeing 81 pushups in under 60 seconds is a great number but indicates to me that you are more than likely either not going low enough or are moving only your upper body as opposed to a full body pushup. Failure to go low enough or to move the whole body causes many cadets to score lower on the pushup portion than they would like.

    That being said your fitness level now should easily allow you to practice form so that a 100% score is easily achievable in the 2 minutes allowed on the APFT.

    Good luck with the board.
     
  5. sheriff3

    sheriff3 Member

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    +1 to Jcleppe....81 PU in a minute? If your form is proper that is awesome. I would go as far as to have someone video you doing your pushups so you can make sure they are in the correct form. Also starting out in the proper form and ending ( say after 40-50 PU) in the correct form may be 2 different things. Your run and SU are good. Good luck:thumb:
     
  6. LBK117

    LBK117 Member

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    Thanks for the input guys. I make a good effort to be conscious of how low I'm going as to make sure I'm doing push-ups correctly. I'll definitely keep that in mind though.

    However, I want to decrease my mile time and I know I can do it. I don't run on a regular basis, so starting that will probably help. I feel compelled to better my run time because I want to come somewhat closer to my father's mile, which used to be a 4:30. Any recommended ways of running to maximize my running potential, or just run?
     
  7. Jcleppe

    Jcleppe Member

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    First, it's a nice goal but don't even try and approach anything like a 4:30 mile.

    Now that you have done the PFA, start to concentrate on the 2 mile.

    You can always talk with your schools X-Country or Track coaches to get some good tips.

    Mix up your running, don't just try and run long distances all the time. Mix in a day of intervals. 2 X 400's then 2 X 800's, and do that twice for one day.

    Do about 3 days of longer runs, 5 miles at a medium pace.

    Do a 3 or 4 mile and push yourself a bit.

    Then do a 5 to 6 mile run at a slower pace.

    Make sure you have a day of rest.

    If you can't do those distances right away then work yourself up to them, you can always run farther on your slow run.

    The longer runs will give you better endurance, the intervals and shorther faster runs will help your speed.

    Just remember, running 3 days a week will just maintain your current speed, to get faster you need the added days.

    Just keep working on it, the goal is to get below 13:00 for 2 miles. You'll find some guys that will get times as low as in the 10's, a good speed that will give you a lot of extra points on your APFT is around 11:30 to 12:00.

    The key is to have good mix of endurance and strength. Having a real fast run time looks good at PT, what really looks good is when you can keep a fast pace with a 40lb Ruck on your back, in uniform with boots, that's why you need the strength.

    Balance is the key.
     

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