With the APFT, size is a killer. The type of training you need to do for the APFT works against trying to put on mass or size. The ACFT is a completely different story and is what you should be training for unless otherwise instructed. I'm roughly 6' and 190lbs with a low body fat percentage and was able to do well on the APFT, but really hit my stride on the ACFT. You don't want to be super bulky for the ACFT, but having some size and strength makes it much easier as the deadlift and sprint, drag, carry do not really gas you for other events. From my personal experience and the advice of a Cadre member with a 600 on the ACFT, CrossFit is a solid option for training as the events resemble it. CrossFit will also help you put on muscle mass, so as long as you are eating how you should be, it's a win-win. In terms of pushups, something that has helped me has been doing 60 hand-release pushups in as little time as possible, resting for 4 minutes, and doing it again. If you do that 2-3 times a week you can max the pushups fairly easily.
Not sure if you're already in ROTC? APFT is a thing of the past. ACFT is what you need to train for.
Your instructors are setting you up for failure if they aren’t having you prep for it. Big Army has been fighting and screaming with the same mentality that the test is going away for the last two years, and it hasn’t. While I wouldn’t be surprised if you see modifications to the test as we continue to grow data sets on it, there’s too much invested in it for it to completely disappear anytime soon.
