I want to know how the Physical Test are personally at West Point.

OGKid96

Member
I want to learn experiences about tests such as the IOCT and APFT for when I go and know any advice for them. I'm confident in my push ups and sit ups but the 2 mile run is my problem because after the first mile my stamina is pretty good but into the second is when I start to slow down and I want to get better at it. My push-ups are 56, sit-ups are 77 and mile run is about 17:30-18:00 minutes.
 

DrMom

5-Year Member
OGKid...hope your senior year is going well...you will take an entire semester of PE class to prepare you for the IOCT. You can watch IOCT videos on YouTube. If you watch it cold, it will look impossible--but really, you will be taught how to do each event--and then practice pulling the events together. Do not psyche yourself out.
Keep plugging on the two mile run. The only way to get better at running is to run. Some days do sprints, some days do longer runs...and practice playing head games where you speed up for short sections of the run (a straight away, from one telephone poll to the next, etc.) and then run your regular pace for other segments of the run.

Good luck Kid.
 
I want to learn experiences about tests such as the IOCT and APFT for when I go and know any advice for them. I'm confident in my push ups and sit ups but the 2 mile run is my problem because after the first mile my stamina is pretty good but into the second is when I start to slow down and I want to get better at it. My push-ups are 56, sit-ups are 77 and mile run is about 17:30-18:00 minutes.
Honestly your 2 mile time is horrible as a failing 2 mile time is anything above 15:54. How is it that you passed the mile time on the CFA and your 2 mile is that bad. Also haven't you played sports? You should be more athletic than that and be able to run a faster time then you posted.
 

OGKid96

Member
I want to learn experiences about tests such as the IOCT and APFT for when I go and know any advice for them. I'm confident in my push ups and sit ups but the 2 mile run is my problem because after the first mile my stamina is pretty good but into the second is when I start to slow down and I want to get better at it. My push-ups are 56, sit-ups are 77 and mile run is about 17:30-18:00 minutes.
Honestly your 2 mile time is horrible as a failing 2 mile time is anything above 15:54. How is it that you passed the mile time on the CFA and your 2 mile is that bad. Also haven't you played sports? You should be more athletic than that and be able to run a faster time then you posted.
When I took my CFA I got 7:27 but I feel that when If I run during the second mile my speed starts to drastically fall so the 17:30-18:00 is an worst scenario estimate for me. Best scenario I would assume 15:00-16:00. Also I did cross country and volleyball.
 
I want to learn experiences about tests such as the IOCT and APFT for when I go and know any advice for them. I'm confident in my push ups and sit ups but the 2 mile run is my problem because after the first mile my stamina is pretty good but into the second is when I start to slow down and I want to get better at it. My push-ups are 56, sit-ups are 77 and mile run is about 17:30-18:00 minutes.
Honestly your 2 mile time is horrible as a failing 2 mile time is anything above 15:54. How is it that you passed the mile time on the CFA and your 2 mile is that bad. Also haven't you played sports? You should be more athletic than that and be able to run a faster time then you posted.
When I took my CFA I got 7:27 but I feel that when If I run during the second mile my speed starts to drastically fall so the 17:30-18:00 is an worst scenario estimate for me. Best scenario I would assume 15:00-16:00. Also I did cross country and volleyball.
If you did cross country then you should have the endurance to run a 2 mile run with no problem. What were your cross-country times? That should give you an idea of what your 2 mile time really is. If your worse case time is your actual time and you run a 10 minute second mile then you are going to have a hard time at beast. You really need to work hard these next few months or those 3 mile formation runs are going to be brutal on you.
 

OGKid96

Member
I want to learn experiences about tests such as the IOCT and APFT for when I go and know any advice for them. I'm confident in my push ups and sit ups but the 2 mile run is my problem because after the first mile my stamina is pretty good but into the second is when I start to slow down and I want to get better at it. My push-ups are 56, sit-ups are 77 and mile run is about 17:30-18:00 minutes.
Honestly your 2 mile time is horrible as a failing 2 mile time is anything above 15:54. How is it that you passed the mile time on the CFA and your 2 mile is that bad. Also haven't you played sports? You should be more athletic than that and be able to run a faster time then you posted.
When I took my CFA I got 7:27 but I feel that when If I run during the second mile my speed starts to drastically fall so the 17:30-18:00 is an worst scenario estimate for me. Best scenario I would assume 15:00-16:00. Also I did cross country and volleyball.
If you did cross country then you should have the endurance to run a 2 mile run with no problem. What were your cross-country times? That should give you an idea of what your 2 mile time really is. If your worse case time is your actual time and you run a 10 minute second mile then you are going to have a hard time at beast. You really need to work hard these next few months or those 3 mile formation runs are going to be brutal on you.
I started cross country because I used to be big and I felt thought running would help me to lose the weight. It did and if I do my best not to slow down as only increase in speed I can do well but sometimes I have a bad habit of slowing down towards the end. I honestly want any form of advice to help me since I want to do my best.
 
I want to learn experiences about tests such as the IOCT and APFT for when I go and know any advice for them. I'm confident in my push ups and sit ups but the 2 mile run is my problem because after the first mile my stamina is pretty good but into the second is when I start to slow down and I want to get better at it. My push-ups are 56, sit-ups are 77 and mile run is about 17:30-18:00 minutes.
Honestly your 2 mile time is horrible as a failing 2 mile time is anything above 15:54. How is it that you passed the mile time on the CFA and your 2 mile is that bad. Also haven't you played sports? You should be more athletic than that and be able to run a faster time then you posted.
When I took my CFA I got 7:27 but I feel that when If I run during the second mile my speed starts to drastically fall so the 17:30-18:00 is an worst scenario estimate for me. Best scenario I would assume 15:00-16:00. Also I did cross country and volleyball.
If you did cross country then you should have the endurance to run a 2 mile run with no problem. What were your cross-country times? That should give you an idea of what your 2 mile time really is. If your worse case time is your actual time and you run a 10 minute second mile then you are going to have a hard time at beast. You really need to work hard these next few months or those 3 mile formation runs are going to be brutal on you.
I started cross country because I used to be big and I felt thought running would help me to lose the weight. It did and if I do my best not to slow down as only increase in speed I can do well but sometimes I have a bad habit of slowing down towards the end. I honestly want any form of advice to help me since I want to do my best.
Honestly you just need to run every day and that is the only way to improve running. Please work hard and don't take it for granted because there are qualified people like myself who really want to go and haven't gotten in who can easily run a passing time. Run with friends or talk to your cross country coach and maybe they can help you. They expect you to run 4 miles with an 8:20 average so you really need to work hard
 

LFK1998

Member
Plebe here,
I was in a similar boat as you, but I did have a little more time to fix myself.
Keep working on push-ups, try doing a total of 100 or 200 spaced throughout the day.
Same thing for sit-ups but try shooting for 200-300.
Running sucks and I'm not very good at it, but just getting out and doing it will help you. Try running up hills and in the heat.

Being physically fit is part of army life and will be required of you as a cadet and an officer. Being in good shape for BEAST is more of a comfort than a necessity: it will make your life much easier and will boost your self confidence and leadership image. Just make it easy on yourself and find some time to workout because I sure wish I did. The bottom line is that the admissions committee considered you qualified for appointment and believe that you have what it takes to excel at USMA. Don't let anyone tell you otherwise.

As for the IOCT,
DrMom was right about the class, it's called Military Movement and that is where you will learn and practice the IOCT. Don't be afraid to ask some upperclassmen (especially your team leader) when you get done with BEAST for some guidance on the IOCT. Most cadets are willing to help out people who are struggling or who just want to know how to excel.
The best advice I can give for preparation is to work on bodyweight exercises such as Pullups and/or ankles-to-bar. If you ramp up your running, you will probably lose some weight also further helping you out.

Most importantly, enjoy your senior year and final few months of freedom. Go out with friends and create some good memories that you can carry with you through BEAST and the rest of your time at WP.
 

kinnem

Moderator
5-Year Member
Don't just run to get ready.... run smart. There are lots of ways to improve your running. Try googling sprint intervals. Cross training doesn't hurt either. If you have rock climbing walls in your area give those a try to build up your back and shoulders. Work on your core. Try googling Stew Smith.
 

jl123

Member
USMA pumps a proprietary blend of air into the gym during the IOCT. You have to prepare your body for this environment similar to the way athletes prepare for high altitude events.

To prepare your respiratory system for the IOCT follow this training program:
  1. Run 5 miles per day for 30 days wearing the same athletic socks - do not wash socks
  2. Season socks with a mixture of 60% cat dander and 40%asbestos
  3. Run 10 sets of 100 meter sprints holding socks over nose and mouth
  4. Repeat sprints for 30 days re-seasoning socks before each session
  5. Take IOCT - Throw up. Preferably in that order
 

USMA 1994

Member
You cannot see the trash cans at the end. I can say that I never completed the course without making a deposit at the end.

To the OP, do not stress about things so early in your journey. The Department with a Heart (DPE) will make sure you have plenty of experience with the course and help teach you how to successfully complete it.

You do need to spend the next few month working out daily to ensure that you have a high level of fitness. If you are fit, then the details will be fine.
 

Casey

USMA 2015
5-Year Member
USMA pumps a proprietary blend of air into the gym during the IOCT. You have to prepare your body for this environment similar to the way athletes prepare for high altitude events.

To prepare your respiratory system for the IOCT follow this training program:
  1. Run 5 miles per day for 30 days wearing the same athletic socks - do not wash socks
  2. Season socks with a mixture of 60% cat dander and 40%asbestos
  3. Run 10 sets of 100 meter sprints holding socks over nose and mouth
  4. Repeat sprints for 30 days re-seasoning socks before each session
  5. Take IOCT - Throw up. Preferably in that order
You forgot
6. Spend the next 2 weeks dry coughing due to exposure even when exerting low amounts of physical activity
 
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