Physical Standards

Discussion in 'Air Force Academy - USAFA' started by nzrower, Mar 21, 2012.

  1. nzrower

    nzrower New Member

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    Hey there,

    I hope no one minds me intruding here, but I am a soon to be applicant for the New Zealand Defence Force which will hopefully involve them sending me to ADFA the Australian Defence Academy.

    I was just wondering what the most efficient method is to increasing your physical standard scores. I have 6 months until I will be officially tested and I need to make the most of that time.

    At the moment I can only do a couple of push-ups so that is the arena that I am most worried about.

    Crunches/Sit-ups I am not as worried about but any efficient workouts for increasing my numbers for those would be good.

    Running is a interesting one for me also. I am a rower so I have good cardiovascular fitness but it is different to that of a runners fitness. The longest really ever run is about 4 miles but that wouldn't be at an amazingly fast pace. So any ideas on how to get my body used to running would be great.

    Hope someone can offer some help
    thanks
    nzrower
     
  2. YorkieMom75

    YorkieMom75 Member

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    Here's some good info to start with

    Take a look at this website. It has a lot of good information on how to improve PT scores. Some things are "for sale," but there's a lot of good free information too.

    http://www.stewsmith.com/linkpages/serviceacademycfa.htm

    Good luck!
     
  3. USAFA10s

    USAFA10s USAFA Class of 2012 WPAFB

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    Honestly there are workouts out there, but for running and push-ups the best way to get better is to just do them. For push-ups, I recently recovered from a pretty serious injury and could only do one push-up. In two weeks I got up to twenty. I did as many as I could not on my knees (one, two, five, however many) and then dropped to my knees and did as many as I could again. I then took a short break (1min) and repeated. I did this twice a day every day for two weeks and got to twenty, now I am up to 35.

    For running, just run, a lot. What are you trying to improve at? Endurance? Speed? Do you have a goal? That stuff can help you tailor your workouts, but really all you need to do is run consistently, and be sure to push yourself.
     
  4. YorkieMom75

    YorkieMom75 Member

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    You are right

    And I agree. I wasn't very good at the PT test events, but got better by doing what you said, the events themselves. I did sets of them. This really helped my push up score. For my run time, fartlecks (sorry about the spelling) helped, where you run and alternate with sprinting intervals. For sit ups, leg extensions in the weight room helped to work the thigh muscles so the sit up event wasn't so dependent on stomach muscles alone. This helped me go from below average to well above average at the PT test as a cadet, and to maxing the test in the Army.

    Different things work for different people. Some people are motivated by working with a PT buddy.

    nzrower, I hope you find what works best for you. :smile:
     

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