APFT tips?

L

lifeofhonor

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Apr 6, 2016
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Hi I recently received a ROTC scholarship and want to know if anyone has any tips to do well on the APFT and swim test.
 
Recommend you pass them both, and remember more is better for push ups and situps. Another good tip is Google is your friend...

Form is important...run at least 2 miles or more 3-4 times a week. After you are comfortable running 2 then you can start working on some speed work.

Here's a link that might help

https://goldenknightbattalion.wordpress.com/2010/02/10/the-dreaded-pt-test/
 
This will sound simple, but you need to run at least 3 x a week for at least 20 minutes, do the PU/SU at least 3 x times a week, shoot for 3 sets of 60/50/40. Take the APFT first, record your score and then take the test again every 2 weeks while you are training. It is important to "learn" how to best take the test. Doing it every two weeks will give you practice in learning how to pace yourself. Also be very strict with your form. Many people think they are doing correct pushups, only to find during an actual graded test by a 3rd party they fall short. Good luck and congratulations
 
An old man's technique to APFT (I have been scoring 270+ for last 5+ years) : practice for APFT - bench pressing 200 lbs is not going to help you with doing 82 push ups in 2 minutes.

My get ready for APFT routine is do something push up related max repetition - so I vary from push max push ups for 2 minutes, than doing many as I can three or more time with about 5 minutes rest between push ups or I bench press light weight (50 lbs or more) for 100 repetition without stopping. What I am trying to do is get my chest muscles trained for doing 82 or repetitions without stopping. The key is the resistance being equal or greater than what actual push up requires. I do the same thing for the sit ups, again the key is the repetitions and right resistance level. I always do the run or something aerobic after doing the push up and sit up work outs.

What I just described won't necessarily improve my overall fitness. Working full time, shuttling kids between activities, being old, and doing my National Guard duties, it works for me.
 
So far:
Pushups - 80
Situps - 71
2-Mile run - 14:42
Got about two months left til the apft. Gotta work hard!
 
lifeofhonor said:
So far:
Pushups - 80
Situps - 71
2-Mile run - 14:42
Got about two months left til the apft. Gotta work hard!
Click to expand...
Form. Form. Form. Not saying you will, but many PT "studs" fail the first APFT each year. Work on your form particularly pushups. DS moved his foot and failed a PT test second semester MSI year. It happens.
 
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DD ROO said they would go over "form" during summer orientation. Don't be afraid to ask "can you show me" ? Nothing worse than having someone explain something and you shake your head you understand and then you realize you didn't understand. Every university has a summer orientation planned. For some students this scholarship process was your first Army experience; the PT test, the language, the exceptations and the respect of leadership. All new to you! Speak up, ask questions, if not from the ROO than from an older student. Connect with other ROTC freshman at your school. I think all schools have fb pages up for graduating classes of 2020.
 
There is a YouTube post showing the proper form. I believe when DS received his packet the link was included. I know there is a link somewhere on the forum.
 
What is the swim test?

Here is a video on form, including accepted resting positions. It is a little shaky, not the best filming but good info.

 
You have four years to pass the swim test. If you can swim don't worry about it until you get to school
 
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