NROTC MO PFT Questions

Hello, I will be taking my pft next Sunday 1/28 and just had a few questions regarding the test.
- Am I allowed to wear a watch during the 3 mile run? I'm worried about pacing myself and figured I could use one of those watches that display your mile time
- I've heard from different sources that the pft involves pull-ups but I was also told I could also use an underhand grip. Is this true? Can I do either pull-ups or chin-ups?
- Lastly, any tips for the pft? I'm most concerned with getting my mile time down. As of today, I'm averaging a 7:30/mile or 22:29 for the whole thing. Thanks!

Hey best of luck on your test. As for your first question, ask your OSO or whomever is proctoring the test. I would bring it, and the worst they say is no. But definitely ask permission before beginning.
I personally did push ups for my test but to my knowledge you can do both chin ups or pull ups. Again the worst thing they do is correct you. My suggestion would be to call ahead to whoever is proctoring, and ask both of these questions.
As for overall tips for the PT test, here’s some things that helped me.
1. Hydrate
2. Carbo-load the day prior. You will need the energy throughout the test. For me the sequence was push-ups, plank and then the run.
3. Wear comfortable, broken in shoes
4. Hydrate
5. Stretch before hand. Your proctor should give you the opportunity to stretch before the run, take this opportunity to do so.
6. Hydrate
7. The plank, as sucky as it is, is all mental. If you’ve been practicing, you will be able to max it if you have the willpower to just push through for 3:45 and get those hundred points, it is well worth it.
8. Get a good amount of sleep the night before. There isn’t going to be any radical change in just the span of a week. Keep getting miles in, banging out reps and planking. Take a rest day the day before and let your body heal and prepare
9. Hydrate. In all seriousness though, throughly hydrate this week, it makes a world of difference.

applicant_24 said:

Hey best of luck on your test. As for your first question, ask your OSO or whomever is proctoring the test. I would bring it, and the worst they say is no. But definitely ask permission before beginning.
I personally did push ups for my test but to my knowledge you can do both chin ups or pull ups. Again the worst thing they do is correct you. My suggestion would be to call ahead to whoever is proctoring, and ask both of these questions.
As for overall tips for the PT test, here’s some things that helped me.
1. Hydrate
2. Carbo-load the day prior. You will need the energy throughout the test. For me the sequence was push-ups, plank and then the run.
3. Wear comfortable, broken in shoes
4. Hydrate
5. Stretch before hand. Your proctor should give you the opportunity to stretch before the run, take this opportunity to do so.
6. Hydrate
7. The plank, as sucky as it is, is all mental. If you’ve been practicing, you will be able to max it if you have the willpower to just push through for 3:45 and get those hundred points, it is well worth it.
8. Get a good amount of sleep the night before. There isn’t going to be any radical change in just the span of a week. Keep getting miles in, banging out reps and planking. Take a rest day the day before and let your body heal and prepare
9. Hydrate. In all seriousness though, throughly hydrate this week, it makes a world of difference.

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Awesome mate thanks so much!

JacobKleintank said:

Hello, I will be taking my pft next Sunday 1/28 and just had a few questions regarding the test.
- Am I allowed to wear a watch during the 3 mile run? I'm worried about pacing myself and figured I could use one of those watches that display your mile time
- I've heard from different sources that the pft involves pull-ups but I was also told I could also use an underhand grip. Is this true? Can I do either pull-ups or chin-ups?
- Lastly, any tips for the pft? I'm most concerned with getting my mile time down. As of today, I'm averaging a 7:30/mile or 22:29 for the whole thing. Thanks!

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1. I wore a fitness tracker watch during my PFT, so you shouldn't have any problems there.
2. You should be able to do either one, and you can switch in the middle of the set in a dead hang position.
3. Make sure all of your pull-ups are clean reps (chin over the bar, full arm extension at the bottom) from the start, and don't attempt to control the eccentric portion at all. If anything think of pushing yourself down from the top position if that makes sense. The plank is 100% mental you just have to accept that the next 4ish minutes are going to suck. For running just leave everything on the road or track and just push yourself as hard as you possibly can.

JacobKleintank said:

Hello, I will be taking my pft next Sunday 1/28 and just had a few questions regarding the test.
- Am I allowed to wear a watch during the 3 mile run? I'm worried about pacing myself and figured I could use one of those watches that display your mile time
- I've heard from different sources that the pft involves pull-ups but I was also told I could also use an underhand grip. Is this true? Can I do either pull-ups or chin-ups?
- Lastly, any tips for the pft? I'm most concerned with getting my mile time down. As of today, I'm averaging a 7:30/mile or 22:29 for the whole thing. Thanks!

Click to expand...

you can use a watch, the pull ups can be done over or under hand (your chin has to go above the bar and arms have to fully extend at the bottom either way).

As far as tips go, there's not really much you can do a week out of a pft. I would taper off any workouts 2 days before so you're in peak condition the day of, and definitely hydrate and carb load the night before (lots of water, and pasta/lasagna). The pullups are pretty clear cut, you either have the strength or you don't. The plank is super easy, and all mental- just don't give up. The run is also mental, but if you haven't been conditioning yourself to run hard for around 20 minutes, it'll be harder. Like Eagles1221 said, DO NOT go down slow on your pullups, just drop down. Too many guys waste their energy moving slow. Just make it a quick jerking motion.

Properly warming up and stretching before will help out a bunch. Maybe run 1/4 or a 1/2 mile at a slow pace to get your legs warmed, and then stretch (you don't really want to cold stretch.) If your route has uphill, short choppy steps are the way to go. Downhill, long strides.

Good luck on your PFT, and shoot for above 1st Class

There are several ways to improve the run/PFT. Having done dozens during my 20 years in the USMC, I recommend wathing this video. Very simle and effective.