Army PFT

[PVET]

so I’m looking for advice or suggestions for how to pass the Army 2 mile, push-ups, and sit-ups. Btw, I’m a female. Any workout routines that would help? I currently run about a 8:54 1 mile which is terribly slow. I can do about 40 push-ups and 50 sit ups in a minute.

 

[kinnem]

To improve your speed do interval training. CHeck out Stew Smith. His web site has exercise routines aimed at military personell. Also, I think USMA has a workout routine on their site to get ready for attendance there.

 

[GoCubbies]

so I’m looking for advice or suggestions for how to pass the Army 2 mile, push-ups, and sit-ups. Btw, I’m a female. Any workout routines that would help? I currently run about a 8:54 1 mile which is terribly slow. I can do about 40 push-ups and 50 sit ups in a minute.

40 push-ups for a female in a minute is a lot.

Not saying you’re not capable of doing that but make sure your form is correct. PU is the one event the cadre can easily not count your repetitions if the grader doesn’t like your form. Yes, there is some subjectivity to the “correct” form even though it’s spelled out in the Army reg.

If you don’t mind me asking, what is your height and weight?

 

[candide72]

Hi! DISCLAIMER: I'm no expert, but I can tell you all the information I've gathered on doing better. I love running, so that's my strong suit and the area where I have more expertise. I run the 1 mile for my track team and I train for 3 miles for the Marine Corps PFT. I'm also no superstar runner, but two years ago I was barely running a 10:30 mile so I'd say my progress is pretty good.

This (click it!) video is the best video I could find on running technique. For me, just knowing what I should be doing helped me make the small adjustments. Another huge point in running is to build up your 'mileage' (per week), otherwise you can get shin splits, stress fractures, and other kinds of misery. So, if you don't run 7 miles every day, don't go out and try to run 7 miles every day. I am an expert on shin splints and stress fractures, lol... You want to avoid them like the plague.
Here is a specific link to military.com's recommendation for training for the two miles: https://www.military.com/military-fitness/running/prepare-for-2-mile-army-run which is super similar to how I trained in cross country and track.
Make sure you warm up before, cool down after and then stretch VERY well when you finish.
In a week I typically try for 2-3 3-mile runs, 1-2 interval runs (1/4 mile hard, 1/8 mile light jog for 1.5-2 miles) with a light 2k stint on the rowing machine after, and I cross train with rowing 1-2 days (2-3k).
I live where the weather is horrible from January-March and so I train on treadmills. If that's your only option, too- put the incline on 1% to make it more similar to running on a track where you have wind resistance.
Not sure what pace to aim for? I love this calculator (click it!). It can be a little off, but it always gives me a good ballpark. So to run a long 3 miles, it says 9:34 per mile based on your mile time. If you've never gone out and ran 3 miles try to go for a 9:45-10:00 minute pace!

Unlucky and find yourself with shin splints or post-sprain/strain? My cross country coach put me and a few other kids on the elliptical to 'run' with less of the impact of running. I don't include warm-ups because I do HIIT or intense calisthenics before I run, so I'm usually very warmed up

For push-ups, my friend in ROTC taught me about reset push-ups (here's a video) that have really helped me out.
I also found that combining different core exercises (planks, situps, v-ups, ect) helped me with crunches and pull-ups and push-ups,, but I honestly have no evidence of that.
All I've ever been told on push-ups and sit-ups is do them every day...

I have to imagine you can also find plenty of workout guides online. When I got my NROTC scholarship there was a PDF workout program and my future unit sent me a different one. PM me and I can send you those, the test is pretty similar (I think).

Again, I'm just a high school senior who was horribly out of shape when I decided at the end of Freshman year that the military was the path I wanted to take, so this is just a collection of information I've been given/researched over the years. Some of it is from my Junior and Senior years on track/cross country, someof it is mistakes I made, some of it is google, some of it is from my gym teacher. BEST OF LUCK!

Feel free to ask for clarity on anything or correct me...

 

[PVET]

so I’m looking for advice or suggestions for how to pass the Army 2 mile, push-ups, and sit-ups. Btw, I’m a female. Any workout routines that would help? I currently run about a 8:54 1 mile which is terribly slow. I can do about 40 push-ups and 50 sit ups in a minute.

40 push-ups for a female in a minute is a lot.

Not saying you’re not capable of doing that but make sure your form is correct. PU is the one event the cadre can easily not count your repetitions if the grader doesn’t like your form. Yes, there is some subjectivity to the “correct” form even though it’s spelled out in the Army reg.

If you don’t mind me asking, what is your height and weight?

Absolutely, I try to make sure I have proper form every time. I would hate to get down and have them not count any of them. My height is 5’7” and weight 136 Ibs

 

[clarksonarmy]

I know this may seem like nit picking, but you aren’t talking about the PFT...you are talking about the Army Physical Fitness Test (APFT).

Your current scores aren’t bad. So multiple sets of situps every day, sets of pushups every other day to muscle failure and run 2 or more miles 5-6 times a day. Speed work, intervals and just running will allow you to improve.

 

[clarksonarmy]

Meant to say 5-6 times a week

 

[high2024hopes]

As far as the Army's current APFT are concerned, these scores are very good.

Lets break it down by event:

Push-Ups: You say you can do 40 push ups in one minute? The allotted time for the APFT is 2 minutes. If you can do 40 (CORRECT FORM) push-ups in one minute, y0u should have absolutely no problem getting a perfect score on this event. Each event is worth 100 points. You didn't mention your age, so I'll include the first 3 age brackets for reference.

Age 17-21: Perfect score = 42 push ups in two minutes
Age 22-26: Perfect score = 46 push ups in two minutes
Age 27-31: Perfect score = 50 push ups in two minutes

So, your push ups look great. However, if you're looking to get even better, the Armstrong pull up challenge (quick Google search and you're golden) is something that helped me improve my overall upper body strength very quickly.

Sit-Ups: Again, 50 in one minute? Killing it. Unless your body shuts down after one minute of working out, you'll glide through this exercise too. It's just a matter of maintaining the right pace and rhythm. Let's take a look at the standard:

Age 17-21: Perfect score = 78 sit-ups in two minutes
Age 22-26: Perfect score = 80 sit-ups in two minutes
Age 27-31: Perfect score = 82 sit-ups in two minutes

How to improve? Here's what worked best for me. Take however many sit ups you can do in 2 mins (we'll say 80) and multiply by 3 (240). Then, take the amount of sit ups you can do in 30 seconds (We'll say 25). Every day, whenever you have free time, knock out a 30 second set. Try to stay around your 25 sit-up average. This will make it to where you are able to maintain that pace and rhythm on the test for the entire 2 minutes. Lots of people knock out 50 in the first minute like a pro but then struggle to get 20 more in the last remaining minute. Do these 30 second sets until you hit your 240, and repeat daily to build muscle memory.

2-Mile Run: Your run, though not awful, is certainly your worst event. You run a mile in 8:54, so that puts your 2 mile around 17:48, but that is if and ONLY IF you are able to consistently maintain that pace, which is very difficult and probably not the case (if it is, keep on killing it). We're gonna be generous and say your 2 mile is around 18 minutes. Let's check those stats.

Age 17-21: 18:00 2-mile = 71 points
Age 22-26: 18:00 2-mile = 76 points
Age 27-31: 18:00 2-mile = 81 points

Still looking at some decent point values, but since you're maxing the other 2 events, why not max the run too? Try this: grab a stopwatch. You're gonna want to find some open space, preferably a track. Start the stopwatch and take off at max speed for 30 seconds. Then, walk for 60. This are commonly referred to as "thirty/sixties" in the Army. If you find this to be too easy, change to 60sec/sprint and 120sec/walk, or "sixty/one twenties" Do this for 8-10 laps. Another thing that sucks but is super effective is hill repeats. Find a decent hill, no need to hike Mt. Everest, but find a semi-steep incline with viable running terrain. Sprint the entirety of the hill until it levels at the top, then walk back down. The goal is to regulate your breathing on the walk back down so that as soon as you reach the bottom you can sprint back up again without resting. Knock out about 8-10 reps of that. These two workouts, those just targeting sprinting, are amazing at building stamina and agility, and my run time saw a dramatic decrease (from 14:30 to about 13:00) after just a few weeks of hard work and implementing these measures.

Sorry that was pretty verbose, but I wanted you to have all the info! Good luck, and keep on keeping on!

 

[SFRanger]

so I’m looking for advice or suggestions for how to pass the Army 2 mile, push-ups, and sit-ups. Btw, I’m a female. Any workout routines that would help? I currently run about a 8:54 1 mile which is terribly slow. I can do about 40 push-ups and 50 sit ups in a minute.

I am not trying to be rude but in my opinion a lot of people try to be so nice that they really are not helpful. They are nurturing and want to encourage but set people up for failure. Yes you have now been given the standards and encouraged to get better. I also understand that you are a woman but lets be straight up. Your run is terrible. Many people at the academy will run a sub 5 minute mile. In addition there are both men and women that will do more than 100 push up and sit ups. Right now women are given a huge break on their PT scores. They get very high numbers for doing low repetitions. This actually creates underlying resentment on the part of the male cadets especially when female cadets try to tell them they are so great and their PT scores are so high. The current grading scale gives women higher standing in the class as 10% of your total cadet ranking is based on PT. With that said, in two years all this is changing. The new Pt test is coming out and there will be no changes in scores based on sex or age. The new test is going to dramatically change things at the academy and in the army with changes in OER's and class rankings. If you are serious about this it is time to start working out and working out hard. If you hate to run or work out, this may not be a good fit for you. To put it in perspective an "Airborne Shuffle" is an 8 minute mile. Airborne soldiers can run at this pace for most of the day.

 

[emwvmi01]

so I’m looking for advice or suggestions for how to pass the Army 2 mile, push-ups, and sit-ups. Btw, I’m a female. Any workout routines that would help? I currently run about a 8:54 1 mile which is terribly slow. I can do about 40 push-ups and 50 sit ups in a minute.

I am not trying to be rude but in my opinion a lot of people try to be so nice that they really are not helpful. They are nurturing and want to encourage but set people up for failure. Yes you have now been given the standards and encouraged to get better. I also understand that you are a woman but lets be straight up. Your run is terrible. Many people at the academy will run a sub 5 minute mile. In addition there are both men and women that will do more than 100 push up and sit ups. Right now women are given a huge break on their PT scores. They get very high numbers for doing low repetitions. This actually creates underlying resentment on the part of the male cadets especially when female cadets try to tell them they are so great and their PT scores are so high. The current grading scale gives women higher standing in the class as 10% of your total cadet ranking is based on PT. With that said, in two years all this is changing. The new Pt test is coming out and there will be no changes in scores based on sex or age. The new test is going to dramatically change things at the academy and in the army with changes in OER's and class rankings. If you are serious about this it is time to start working out and working out hard. If you hate to run or work out, this may not be a good fit for you. To put it in perspective an "Airborne Shuffle" is an 8 minute mile. Airborne soldiers can run at this pace for most of the day.

Some very dated information here. Not sure when you retired but at 17 years on active duty in combat arms units the first half of which were light infantry I would say that the idea that many will run a sub 5 minute is very exaggerated. In my organizations, those were typically former high school or collegiate cross country runners but never more than 5% of the organizations. 6-8 minutes was the norm and able to run 5 miles in 40 minutes was pretty typical when leading Infantry and Artillery Soldiers. I would also say that several years (like more than 10) the Army did address some of the gender gaps you're talking about when it came to gender norming sit ups. At the same time I used to hear the gripes you relay but not since the start of the GWOT and the development of BCTs (with females in Infantry/armor units) when the old days of being judged on a PT score were replaced by the capability to keep up while moving dismounted and proficiency on patrol. The days of just wear a high and tight and get a 300 are long gone. Finally, my experience with the airborne shuffle was that the pace at Airborne school was honestly like a 9 or 10 minute pace. They were more focused on using the double time to training to make sure people weren't getting hurt and trying to "tough their way through" to get to jumps. The attrition was either on the initial PT test which was pass at the 17-21 year old standard and do chin ups (to prove you can perform a slip on risers) or for safety violations but I can't think of anyone dropped for falling out of the formation runs which at PT were at a 9minute pace.

 

[SFRanger]

so I’m looking for advice or suggestions for how to pass the Army 2 mile, push-ups, and sit-ups. Btw, I’m a female. Any workout routines that would help? I currently run about a 8:54 1 mile which is terribly slow. I can do about 40 push-ups and 50 sit ups in a minute.

I am not trying to be rude but in my opinion a lot of people try to be so nice that they really are not helpful. They are nurturing and want to encourage but set people up for failure. Yes you have now been given the standards and encouraged to get better. I also understand that you are a woman but lets be straight up. Your run is terrible. Many people at the academy will run a sub 5 minute mile. In addition there are both men and women that will do more than 100 push up and sit ups. Right now women are given a huge break on their PT scores. They get very high numbers for doing low repetitions. This actually creates underlying resentment on the part of the male cadets especially when female cadets try to tell them they are so great and their PT scores are so high. The current grading scale gives women higher standing in the class as 10% of your total cadet ranking is based on PT. With that said, in two years all this is changing. The new Pt test is coming out and there will be no changes in scores based on sex or age. The new test is going to dramatically change things at the academy and in the army with changes in OER's and class rankings. If you are serious about this it is time to start working out and working out hard. If you hate to run or work out, this may not be a good fit for you. To put it in perspective an "Airborne Shuffle" is an 8 minute mile. Airborne soldiers can run at this pace for most of the day.

Some very dated information here. Not sure when you retired but at 17 years on active duty in combat arms units the first half of which were light infantry I would say that the idea that many will run a sub 5 minute is very exaggerated. In my organizations, those were typically former high school or collegiate cross country runners but never more than 5% of the organizations. 6-8 minutes was the norm and able to run 5 miles in 40 minutes was pretty typical when leading Infantry and Artillery Soldiers. I would also say that several years (like more than 10) the Army did address some of the gender gaps you're talking about when it came to gender norming sit ups. At the same time I used to hear the gripes you relay but not since the start of the GWOT and the development of BCTs (with females in Infantry/armor units) when the old days of being judged on a PT score were replaced by the capability to keep up while moving dismounted and proficiency on patrol. The days of just wear a high and tight and get a 300 are long gone. Finally, my experience with the airborne shuffle was that the pace at Airborne school was honestly like a 9 or 10 minute pace. They were more focused on using the double time to training to make sure people weren't getting hurt and trying to "tough their way through" to get to jumps. The attrition was either on the initial PT test which was pass at the 17-21 year old standard and do chin ups (to prove you can perform a slip on risers) or for safety violations but I can't think of anyone dropped for falling out of the formation runs which at PT were at a 9minute pace.

Seems like you are right and a lot has changed. She seems to be just what the units you were in are looking for. I spent most of my time in 7th Group. We never ran 5 miles in 40 minutes unless it was a morning training run at Camp Mackall with a 50 lb ruck after listening to Patton's Speech on the loud speakers. Our Tac was a Sergeant named Maxum. He would run with a mouth full of Redman chew and a coffee mug full of coffee that he sipped. He would lead the run. I will never forget the man. If you did not make the 5 mile route in 40 minutes, you got to run it again at night. If you failed it at night you were out. When you got to the teams PT was more difficult. I am still pretty sure the Regiment, SF and The Unit have not changed their fitness standards that much. Not sure about normal Airborne units. I will take your word on straight leg infantry and Artillery units as I was not in one.

 

[Tbpxece]

I would also say that several years (like more than 10) the Army did address some of the gender gaps you're talking about when it came to gender norming sit ups. At the same time I used to hear the gripes you relay but not since the start of the GWOT and the development of BCTs (with females in Infantry/armor units) when the old days of being judged on a PT score were replaced by the capability to keep up while moving dismounted and proficiency on patrol. The days of just wear a high and tight and get a 300 are long gone. Finally, my experience with the airborne shuffle was that the pace at Airborne school was honestly like a 9 or 10 minute pace. They were more focused on using the double time to training to make sure people weren't getting hurt and trying to "tough their way through" to get to jumps. The attrition was either on the initial PT test which was pass at the 17-21 year old standard and do chin ups (to prove you can perform a slip on risers) or for safety violations but I can't think of anyone dropped for falling out of the formation runs which at PT were at a 9minute pace.

+1 to this. Dumping on our female airmen/soldiers/sailors/marines is a great way to have a short miserable career.

OP, we have had gender-integrated units all throughout GWOT (17+ years now) with no negative impact to unit readiness and a ton of positive impact. I've served alongside PT nazis-- both male and female-- for whom the PFT was an afterthought. I've also seen plenty of dudes get kicked out for failing to pass the fitness test-at all ranks.

Take some of the advice in this thread. Not all of it.

Thanks for stepping up to serve. Continue to work towards specific fitness goals and you will see remarkable results. Good luck to you.

 

[Tbpxece]

Also, just saying.

Considering the average runner-athletes today are faster than the ones of the last generation (and the one before that, and the one before that), I seriously question that anecdote.

Note the winning run times:

Army 10 miler - 50 minutes for the male, 56 for the female. Not a ton of difference there.

Heck, only the top 100 held a sub-6 minute mile pace. Only the top 700 were sub-7 minute mile, and that is without "50-lb rucks", mouths of chew, cups of coffee, Patton's speeches, etc.

Top 700 out of nearly 25,000 runners with a sub-7 minute mile.

Come on, man...

 

[USMCGrunt]

Folks, the OP wanted advice on how to improve on the APFT - not a discourse on male vs female/ old corps vs new corps physical fitness.

 

[SFRanger]

Also, just saying.

Considering the average runner-athletes today are faster than the ones of the last generation (and the one before that, and the one before that), I seriously question that anecdote.

Note the winning run times:

Army 10 miler - 50 minutes for the male, 56 for the female. Not a ton of difference there.

Heck, only the top 100 held a sub-6 minute mile pace. Only the top 700 were sub-7 minute mile, and that is without "50-lb rucks", mouths of chew, cups of coffee, Patton's speeches, etc.

Top 700 out of nearly 25,000 runners with a sub-7 minute mile.

Come on, man...

HAHAHHAHA, well my friend, you have a lot of stats. With that said, I lived it. Not only would he run it with the chew sipping coffee, he took the whole pack of Redman and put it in his cheek every morning and never spit a drop. He looked like Louis Armstrong except he was about 5"7 and white. Before we ran he would also have each squad leader bring up the heaviest ruck from their squad. He would run with the heaviest ruck in the company. The guy with the heaviest ruck got to run with his ruck. I will also suggest that if you knew anything about SFQC or Camp MacKall, you would know that it is where phase one of the "Q" course use to take place. I am pretty sure it is still there and every morning at 3:00 am you are awakened by Patton's Speech proclaiming that "America loves a winner and the object is to make the other poor B**tard die for his country" played over the loud speaker. The speech indicated that you had 15 minutes to come up to the front of the compound for formation and the start of the run. It use to look like a prisoner of war compound with plywood huts and barbed wire around it. You slept on a piece of plywood with four metal legs and your sleeping bag on it as I went there in the winter. There was no heat in the huts or stoves.

I sure know a lot about it if I had not ever been there don't you think?

 

[cptenca]

When did SF start using the quiet professionals saying?

 

[cb7893]

@SFRanger and @cptenca , don't stop the parry and riposte. Just don't cause the mods to lock the thread.

@PVET ,

https://www.nytimes.com/2019/02/05/magazine/woman-combat-afghanistan-military.html

This article is written by a female Army captain WPer who served alongside SF teams in Afgghanistan. Operative phrase..."Our Special Forces team cared only that we [females] could carry our weight, keep up and help the mission." That's a good standard for anyone and a standard I'm sure you can meet, especially if you follow @candide72 's regimen.

Best of luck!