AFROTC pt?

AlphaAlphaSigma

5-Year Member
Joined
Dec 7, 2013
Messages
161
Most PT sessions focus on the PFA components running, pushups, and situps. Attempt to run 1.5 miles nonstop and improve your time on every attempt. Pushups start at the minimum for whatever gender you are and improve from there. I started at 10 pushups and did them everyday once when I woke up and another attempt before I went to sleep. Eventually made it to 80. Do situps the same progression. Now it is to the discretion of whoever in charge of PT to plan the PT sessions so you may have different kinds of PT sessions like swimming, yoga, team sports, dodgeball, etc, but most of the PT session is monitored to justify that the cadets are doing something to improve their PT scores.
 

Phyzix

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Joined
Sep 28, 2014
Messages
77
Does anyone know any good way to get your run time down? My run time is so bad. My biggest problem is probably endurance. Should I just run far distances or sprint short distances?
 

Sled

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Joined
Oct 10, 2014
Messages
393
Does anyone know any good way to get your run time down? My run time is so bad. My biggest problem is probably endurance. Should I just run far distances or sprint short distances?
You can come up with a plan by googling what you want but the short answer when just getting started is run, run, run 6 days a week. The main thing will be to take it easy and shorter just to start out so that you don't hurt anything but keep at it. Don't expect to see improvements right away but if you stick with it you will eventually.
 

xcmum

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Joined
Dec 27, 2016
Messages
97
Phyzix, you might want to try interval running- which is basically running a comfortable pace for 5-10 minute warm up, then run fairly fast for a 1-2 minutes, followed by 3-5 slower run to recover, then repeat the fast run, slower run sequence 3-5 more times, follow this with a cool down. As it gets easier, you can either increase the times you are running each interval or add more intervals. Interval running is what the Couch to 5K uses. You could even follow the Couch to 5K program (there are a lot of apps for it) and instead of walking, slow jog as I laid out above. If you Google interval running, you can see that it is good for both increasing speed and endurance in the shortest amount of time.
 

MuEmpire

New Member
Joined
Dec 16, 2016
Messages
8
I was wondering what are some exercises cadets do during pt so I can prepare.
Here's what you can expect from a typical AFROTC PT session:

-Form into flight
--30 high knees at a 4-count
--30 side-straddle hops at a 4-count
--squats, sit-ups, push-ups, calf raises (30-40 of each)
--3 minute personal stretch

-20-30 minute run, sometimes to include intervals/fartleks
-push-up pyramid/ planks/ wall sits/ waterfalls/ pull-ups (any combination of these, depending on how long your run was)

-Fall back into flight
--3 minute personal stretch
---Fall out

I'd just like to add that when I first started AFROTC last year I was probably the most out of shape cadet of all time and these PT sessions absolutely killed me. Having said that, after about 4 weeks (7-8 sessions), you start to get used to them and find that you can push yourself to do more. Don't worry if you can't keep up at first. Just try your hardest and remember to use correct form. It's much better to do 10 correct form push-ups than 30 poor push-ups.
 

tibreaker

Member
Joined
Dec 24, 2015
Messages
248
I would just do a full AF PT test two or thee times a week. That should prepare you fairly well for Air Force PT. Keep in mind, they wont kill you the first couple of weeks since everybody is at different places with regards to PT. Something that helped me was running 2-3 miles instead of the normal 1.5 so that when you do have to eventually run 1.5 miles for the PT test, it will be fairly easy. I honestly wouldn't worry though, you will see people on all places of the PT spectrum. The important thing is that you show up with some ability and willingness to PT.
 

Sled

Member
Joined
Oct 10, 2014
Messages
393
I would just do a full AF PT test two or thee times a week. That should prepare you fairly well for Air Force PT. Keep in mind, they wont kill you the first couple of weeks since everybody is at different places with regards to PT. Something that helped me was running 2-3 miles instead of the normal 1.5 so that when you do have to eventually run 1.5 miles for the PT test, it will be fairly easy. I honestly wouldn't worry though, you will see people on all places of the PT spectrum. The important thing is that you show up with some ability and willingness to PT.
I'm going to have to disagree with this. You train to take the test not train by taking the test over and over to pass it. There are more beneficial ways to train than this.
 

katiewingo11

Member
Joined
Dec 20, 2016
Messages
10
Here's what you can expect from a typical AFROTC PT session:

-Form into flight
--30 high knees at a 4-count
--30 side-straddle hops at a 4-count
--squats, sit-ups, push-ups, calf raises (30-40 of each)
--3 minute personal stretch

-20-30 minute run, sometimes to include intervals/fartleks
-push-up pyramid/ planks/ wall sits/ waterfalls/ pull-ups (any combination of these, depending on how long your run was)

-Fall back into flight
--3 minute personal stretch
---Fall out

I'd just like to add that when I first started AFROTC last year I was probably the most out of shape cadet of all time and these PT sessions absolutely killed me. Having said that, after about 4 weeks (7-8 sessions), you start to get used to them and find that you can push yourself to do more. Don't worry if you can't keep up at first. Just try your hardest and remember to use correct form. It's much better to do 10 correct form push-ups than 30 poor push-ups.
Thank you!!!
 

katiewingo11

Member
Joined
Dec 20, 2016
Messages
10
Most PT sessions focus on the PFA components running, pushups, and situps. Attempt to run 1.5 miles nonstop and improve your time on every attempt. Pushups start at the minimum for whatever gender you are and improve from there. I started at 10 pushups and did them everyday once when I woke up and another attempt before I went to sleep. Eventually made it to 80. Do situps the same progression. Now it is to the discretion of whoever in charge of PT to plan the PT sessions so you may have different kinds of PT sessions like swimming, yoga, team sports, dodgeball, etc, but most of the PT session is monitored to justify that the cadets are doing something to improve their PT scores.
Thank you!!
 

Tex232

5-Year Member
Joined
Nov 24, 2015
Messages
429
I was wondering what are some exercises cadets do during pt so I can prepare.

Don't worry about the AF PT program. Unless you're 300 lb person that hasn't got up from the couch in 3 years, you have nothing to worry about. Most people I know can score 85 on the PFA with their eyes closed and close to 100 if they push themselves even a little. There's a reason they call it the chair force.
 
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