AFROTC PFT

[flyblu]

So, I have been working out regularly for a few years. This year I did the most in physical area... Last month I began running 1.5 mile every other day and the days in between are for sit-ups/push ups. Push ups and sit ups are my weaknesses. I am also underweight for my height.

I was wondering if any of you had that problem.

I can at most do 10 to 20 push ups in one minute and around 20 to 30 sit ups. For my running time, average is 12 minutes or more.

I am trying really hard to reach the min. requirements... Got any tips?

 

[kinnem]

Do push ups and sit ups every day, several times a day. These muscles recover fairly quickly and they certainly aren't the muscles you use while running. Take a day off every few days or once a week to allow recovery. You should get stronger quickly. You can also look up Stew Smith for more ideas.

 

[flyblu]

Do push ups and sit ups every day, several times a day. These muscles recover fairly quickly and they certainly aren't the muscles you use while running. Take a day off every few days or once a week to allow recovery. You should get stronger quickly. You can also look up Stew Smith for more ideas.

Thank you!

 

[Tbpxece]

Youtube how to do an Air Force situp. It is about 1/4 of the normal situp movement.

Do 10 rounds of alternating pushups and situps per day, every day, timing yourself every time and not stopping until time runs out. If you are stopping before 60 seconds and you have NOT maxed out on reps, per your fitness chart (see AFI 36-2905), then you've got the wrong approach.

The AF PFT is a mind game, not a true fitness test. You can rest in the up position for both pushups and situps. I suggest you do it, you will always be able to crank out 3-4 more after a 5 second rest.

Last, do the reps as fast as you can without losing your form. This gives more rest time later if you need it.

If you're a male, there really is no reason you shouldn't be able to max both out in 2-3 weeks if you focus on the proper approach. If female, you're looking at maybe an additional week. That, of course assumes you are already in shape from working out the last few years.

To get that run time down to an acceptable 10-11 minutes, do more intervals interspersed with long endurance runs, and max one 2 miler per week at a 7 minute mile pace.

If you have a month and follow the above instructions, you'll be looking at low 90s for male and high 90s for female.

Good luck!

 

[flyblu]

Youtube how to do an Air Force situp. It is about 1/4 of the normal situp movement.

Do 10 rounds of alternating pushups and situps per day, every day, timing yourself every time and not stopping until time runs out. If you are stopping before 60 seconds and you have NOT maxed out on reps, per your fitness chart (see AFI 36-2905), then you've got the wrong approach.

The AF PFT is a mind game, not a true fitness test. You can rest in the up position for both pushups and situps. I suggest you do it, you will always be able to crank out 3-4 more after a 5 second rest.

Last, do the reps as fast as you can without losing your form. This gives more rest time later if you need it.

If you're a male, there really is no reason you shouldn't be able to max both out in 2-3 weeks if you focus on the proper approach. If female, you're looking at maybe an additional week. That, of course assumes you are already in shape from working out the last few years.

To get that run time down to an acceptable 10-11 minutes, do more intervals interspersed with long endurance runs, and max one 2 miler per week at a 7 minute mile pace.

If you have a month and follow the above instructions, you'll be looking at low 90s for male and high 90s for female.

Good luck!

Thanks for the tips! Will apply those tips this week. I am in shape, just need to run faster and endure more. Will check out on YouTube.