AFROTC PT Test and AFOQT Retake

Thanks Packer. I already had my mind made up about retaking the afoqt or taking the sat/act. I was really looking for some good workout routines from people that actually take the afpt besides the obvious run an practice. Thank you!!
 
JeRDLe said:
That would be quite harsh on those competing 200s who have never taken the SAT or ACT ;)
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No dog in this fight, but I can't imagine there are very many kids in college competing for FT slots who never took either the SAT's or ACT's, and if they haven't they can sign up and take them. Certainly using standardized tests puts everyone on equal footing.
 
I agree most cadets took the SAT or ACT to get admitted into college. However, there needs to be some clarification.

For example, at our DS's det., some of the cadets are attending a CC, and in the case for Rrod this might be the reason why they don't have an SAT/ACT on record because if you read their post, they took 2 hrs last semester. That confuses me because I thought you had to have at least 12 to be in ROTC, maybe you dropped the 1 and meant 12, not 2.

Anyway, it really is possible not to have an SAT score that they would use, if the time lapse is so long that it is not considered current.

As for Rrod,

You state you have a baby. In a way that works for you depending on the age of the child. If the latest PT was shortly after the birth, nobody in their right mind would expect you to perform at your peak.

If it was 18 months ago, it will not be an acceptable excuse.

Additionally, even though it will not have an impact on the selection process, the AF will want a family plan in place. I am sure as a parent you have that already, but just wanted to throw that out there for other young parents who have yet to be in your shoes.

Gem,

The AFOQT is an option for C200's, but Rrod is correct they have pushed it back until jr yr now, and a lot has to do with the AFSC OML board.

Some 200's take it because they believe their SAT/ACT on file is low, and now with 3 semesters at college under their belt they will be better served with the AFOQT.

It is like the scholarship board, they have a conversion chart, and will use the best score regarding this issue.

Rrod.

If you want a true training program, than mimic what you do for PT at the det. As a parent of a baby, you are running on empty from an energy perspective anyway. That means you should run in the heat, run in the rain, run in the cold. All of these will impact your run time, heat especially at Maxwell. Do not enter the house after the run! Do the rest of the test outside, and within the time limits that they use. You won't be doing situps on carpet it will be on grass!

Plus, entering the house, if you have a child, you can be diverted to take care of them, giving you more rest time.

Don't do it at a gym. Gyms have nice tracks, and they def. don't have bumpy ground with rocks in it that can poke your back to distract you.

MIMIC real life.

This is what our DS did:
Ran 3 miles at a 7:30 pace at the highest/coldest temp of the day. This allowed him when it came to the test to push it out faster.

He than followed the rest time and immediately did the next portion.

This allowed him to build up stamina, and because when he did the PFT, and did not run 3 miles, he had more energy for the next portion.

His other ways to train were really all aerobic. He actually scored high enough as a C100 that they waived mandated PT for him. He spent that time playing racquetball, soccer, and swimming. All of those activities enhanced his endurance and lungs.

Finally, he had a pull up bar over his doorway for upper body strength. Everytime he entered or exited he had to do a min amount, and with each week he increased the number. It is 15 bucks, easily installed using a screw driver, and even as a parent something that you can do without impacting your daily life. Pull-ups will help when it comes to push ups.

You have a child, so this will not be easy, but if you can, I am assuming you have the child in daycare, for right now pick up your baby an hour later, and take this time to work out.

Yes, I know emotionally, mentally and physically this is hard and will impact your life. However, if you do not get SFT because of your PFT, that will do all of the same, AND add in financially.

Some times we have to pay it forward with hardships if it means a better long run result.

You can do this.
 
The PFT is composed of three events in the following order:
1.Push-ups
2.Crunches
3.1.5-mile run
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Pima, The correct order of the test is shown above. When they are done running they are done.

Just doing push-ups crunches and running may or may not get everybody to where they need to be. Weight training and interval training can be very beneficial to improving overall fitness and thus test performance.
 
Thanks for the encouragement guys. When I put 2 for college hours I meant to put 20. I am going to go at a slower pace starting next semester. Packer is right about the test, however they usually do the waist measurement before the push ups and sit ups. I have been doing push ups and sit ups an I am going to start doing a practice pt test maybe every tues an sat to improve. Like packer said I was thinking that weight and interval training might help I'm just not to sure how to incorporate that into my routine.
 
Packer I do not disagree that weight training can be beneficial, I looked at it differently than you.

1. There is limited time as a parent carrying a 20 semester credit load for working out, doing ROTC and studying.
2. My arms were never in better shape than ever when I had a baby and I never went to a gym.
~Those dang car seats weigh 2x as much as a baby, and they must be in one until at least 6 months old! That means carrying a lot of weight constantly :rolleyes: A 6 month old can weigh 20 lbs, add in the bulk of the seat, and torquing your body, you are working muscles.
~ Lifting an 18 month old, and slugging them on your hip while they are fighting you is not easy either! :eek: Our DS 2 followed the rule of thumb tripled their birth weight by 1. He weighed 9 lbs 4 oz. at birth. I was hoisting that child up and down every day about 20 times a day weighing 30 lbs at 1 yr old. I weighed at that time 128 lbs and I am 5'6. Add into the fact I was carrying him up and down stairs I also got a great cardio. I am not sure if Rrod is a female or a single parent, but if they are, I am guessing they have resistance training 7 days a week.

I just see that if they are carrying a car seat and the diaper bag, to and fro from the car, plus at home hoisting them into the high chair, into a tub, over the crib side. They are def. getting constant upper body training.

I think where the weakness maybe is running.

Yes, I knew of the procedure, but if you looked at my example for our DS he ran further than the min, so he was already pushing it. DS maxes all the time sit ups and push ups and actually stops early because he hit the max number, going passed the max number is wasting your energy.

The other issue is something only Rrod can answer. Are you having a form issue when it comes to the cruches or pushups? If you are you are wasting energy while not having anything count. You need to think wisely, don't do it incorrectly hoping to max the number, do it correctly to maximize your energy.
 
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Workout plan

If you want a good workout program check this out! It's free and is keeping me in top physical condition. I ran my 1.5 mile in 9:30 and got maximum across the board. Make sure you stick with a workout program through its entirety. Keep up the hard work and you'll do fine.

http://www.workouttrainer.com/
 
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