PFT Date, Interview, and overall NROTC MO Scholarship

tpaine7

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I got an email this morning regarding the NROTC MO Scholarship application from the Executive Officer for my state. I was informed that my official PFT date is set for October 3rd, “followed by a professional interview.” I have a few questions regarding the PFT and interview:

- Because of COVID-19 will the crunch portion of the test be switched to a timed plank?
I ask this because when I’m training and testing with the local poolees we time for planks, instead of count for crunches. I’ll continue to train for both, but does anyone have any insight on how the PFT will be administered with coronavirus.

- I max out every portion of the PFT, but the 18m 3 miles. Any tips on how to train to hold that 6 minute pace? I’ve recently been training for long distances (5-10 miles) but not so much speed. Is there a breathing technique or a sprint routine to help with holding 6m paces?

- “Followed by a professional interview.” I assume this would come somewhere in the time frame of a couple days after the PFT. I’m generally a good interviewee, but can always be better. Any suggestions for the interview?
I plan to bring questions, a nice suit and haircut, hold eye contact, and keep hand movements to a minimum.

I realize this is a ways out however I’d like to be as prepared and fit as possible. For anyone wondering my current 5k times: They Fall anywhere from 19:00-21:30, much appreciated.
 
I got an email this morning regarding the NROTC MO Scholarship application from the Executive Officer for my state. I was informed that my official PFT date is set for October 3rd, “followed by a professional interview.” I have a few questions regarding the PFT and interview:

- Because of COVID-19 will the crunch portion of the test be switched to a timed plank?
I ask this because when I’m training and testing with the local poolees we time for planks, instead of count for crunches. I’ll continue to train for both, but does anyone have any insight on how the PFT will be administered with coronavirus.

- I max out every portion of the PFT, but the 18m 3 miles. Any tips on how to train to hold that 6 minute pace? I’ve recently been training for long distances (5-10 miles) but not so much speed. Is there a breathing technique or a sprint routine to help with holding 6m paces?

- “Followed by a professional interview.” I assume this would come somewhere in the time frame of a couple days after the PFT. I’m generally a good interviewee, but can always be better. Any suggestions for the interview?
I plan to bring questions, a nice suit and haircut, hold eye contact, and keep hand movements to a minimum.

I realize this is a ways out however I’d like to be as prepared and fit as possible. For anyone wondering my current 5k times: They Fall anywhere from 19:00-21:30, much appreciated.
@tpaine7 - I am excited to follow you on your journey. I will attempt to answer your questions based on my DSs experience from last year as well as some further guidance he has received from his unit.

1. Plank vs Crunch - My DS was given guidance that his PFT at his unit will be either crunch or plank. I would prepare for both. If I was a betting man, I would go plank - but be ready for both.
2. I always say that it is much easier to train for the pull up and the crunch compared to the run. My DS was sub 18 on the run but worked all summer on the crunches and pull-ups. You have a few months. I would look up some 5k training plans that incorporate speed work (sprints) with some distance work. You have time to improve your 3 mile time, but if you are going to max the other 2 out - I would not stress too much about the run. Get a good 5k plan and stick to it and you will cut time. Nothing improves your running like........running.
3. This depends on your interviewer. My DS had his interview the same day as his PFT. He had his interview 1st and then changed into his PT gear for the PFT. I would show up prepared to do both (Its ok to ask your coordinator for clarification). You already know the drill. Dress the part - your Dad was a Marine and I am sure he has prepped you on the interview. My DS's interview only lasted 15 min and was "structured" based on his feedback.

It sounds like you are well on your way. Good luck to you!
 
The interview is generally immediately before the PFT, or immediately after. No days in between.

I'd contact the Exec to find out how they plan to conduct the PFT. Most of us hear would just be guessing. I know they're switching to planks but don't know if they actually made the transition yet.
 
@tpaine7 - I am excited to follow you on your journey. I will attempt to answer your questions based on my DSs experience from last year as well as some further guidance he has received from his unit.

1. Plank vs Crunch - My DS was given guidance that his PFT at his unit will be either crunch or plank. I would prepare for both. If I was a betting man, I would go plank - but be ready for both.
2. I always say that it is much easier to train for the pull up and the crunch compared to the run. My DS was sub 18 on the run but worked all summer on the crunches and pull-ups. You have a few months. I would look up some 5k training plans that incorporate speed work (sprints) with some distance work. You have time to improve your 3 mile time, but if you are going to max the other 2 out - I would not stress too much about the run. Get a good 5k plan and stick to it and you will cut time. Nothing improves your running like........running.
3. This depends on your interviewer. My DS had his interview the same day as his PFT. He had his interview 1st and then changed into his PT gear for the PFT. I would show up prepared to do both (Its ok to ask your coordinator for clarification). You already know the drill. Dress the part - your Dad was a Marine and I am sure he has prepped you on the interview. My DS's interview only lasted 15 min and was "structured" based on his feedback.

It sounds like you are well on your way. Good luck to you!

I’ll start researching 5k plans and talk with with some runners, been training with the Cross Country team when’s there’s no football, although all we’ve done is distance training. As for the interview I am mostly mentally prepped however I’m going to sit down and be interviewed by my father and his Officer buddies to nail it. Much appreciated!
 
@tpaine7 you communicate exceptionally well in writing so that will translate to your interview.

@EEBTTF said running will improve your running. It sounds simple and it is. My son is in his early 30s and is still a 300 PFTer. He puts on a pack and runs at 1400 in the desert up hills in 112 degree heat. He does that throughout the year. When he runs the PFT in the morning when it’s cooler with no weight on his back he flies through the three miles. That’s what I recommend. Just run.
 
@tpaine7 you communicate exceptionally well in writing so that will translate to your interview.

@EEBTTF said running will improve your running. It sounds simple and it is. My son is in his early 30s and is still a 300 PFTer. He puts on a pack and runs at 1400 in the desert up hills in 112 degree heat. He does that throughout the year. When he runs the PFT in the morning when it’s cooler with no weight on his back he flies through the three miles. That’s what I recommend. Just run.

Running with a pack is a good idea, heat is no problem. Would you suggest running hills to prepare for the PFT? Maybe it would add some explosiveness in my stride.
 
@tpaine7 good thinking ahead and good news you have plenty of time.

The other good news is none of this is rocket science. A ton of folks are in the same boat for a variety of reasons.

1. In regards to push ups and crunches and planks train all three using pyramid methods. Goal is max score on the chin up and core so train a bit above.
2. Run is easy to train as there are tons of methods to train 5ks and every cross country team works this event. I would not focus on sprints but longer intervals of 400s and 800s as well as a mile for time. Start with a 2:1 rest ratio so aim to run 800s in say 2:30 or faster with 1:15 rest then repeat 4-8 times. Mix it up with 400s at about a 1 minute pace and miles shooting for 5:30/45. Do one longer run 3-5 miles a week and build in 1 or 2 recovery days a week.

3. Finally make your workouts so you do all events together. The run needs to be performed after you have smoked chin ups and crunches so work out like that.
 
Running with a pack is good. My guess is that @Devil Doc 's son is a stud and has been doing this for 10+ years. The mechanics and stresses on the body are different with a pack. Don't overthink this. You are obviously in good shape. All you are trying to do is fine tune. Running with a pack is good, don't go out tomorrow with a 40lb plate carrier and run. Baby steps...Goal is ....don't hurt yourself.
 
Running with a pack is a good idea, heat is no problem. Would you suggest running hills to prepare for the PFT? Maybe it would add some explosiveness in my stride.
All I will recommend is to run. I shouldn’t use my son as an example on most things here. I actually ran my last Marine PFT when I was 40 years old but didn’t have to as I was a Sailor. Me and my 25 Corpsmen all decided to do the Marine PFT instead of the Navy PRT. We would all have to pass of course to not embarrass ourselves so we worked on our time with sprints, interval runs, and distance runs. Running with a faster runner also might help.
 
All I will recommend is to run. I shouldn’t use my son as an example on most things here. I actually ran my last Marine PFT when I was 40 years old but didn’t have to as I was a Sailor. Me and my 25 Corpsmen all decided to do the Marine PFT instead of the Navy PRT. We would all have to pass of course to not embarrass ourselves so we worked on our time with sprints, interval runs, and distance runs. Running with a faster runner also might help.

For training I try to run with the faster/varsity runners, although when I’m testing I start with their pace and die off at a mile or less. I need to find that nice 6m pace and just hold it without trying to stay with guys who run 3 miles in 4 minutes. 🥵
 
Running with a pack is good. My guess is that @Devil Doc 's son is a stud and has been doing this for 10+ years. The mechanics and stresses on the body are different with a pack. Don't overthink this. You are obviously in good shape. All you are trying to do is fine tune. Running with a pack is good, don't go out tomorrow with a 40lb plate carrier and run. Baby steps...Goal is ....don't hurt yourself.

If I do get a pack, it would be a month to half a month before my test date. Focus on endurance and body weight speed for now, then look into adding more weight.
 
@tpaine7 good thinking ahead and good news you have plenty of time.

The other good news is none of this is rocket science. A ton of folks are in the same boat for a variety of reasons.

1. In regards to push ups and crunches and planks train all three using pyramid methods. Goal is max score on the chin up and core so train a bit above.
2. Run is easy to train as there are tons of methods to train 5ks and every cross country team works this event. I would not focus on sprints but longer intervals of 400s and 800s as well as a mile for time. Start with a 2:1 rest ratio so aim to run 800s in say 2:30 or faster with 1:15 rest then repeat 4-8 times. Mix it up with 400s at about a 1 minute pace and miles shooting for 5:30/45. Do one longer run 3-5 miles a week and build in 1 or 2 recovery days a week.

3. Finally make your workouts so you do all events together. The run needs to be performed after you have smoked chin ups and crunches so work out like that.

In regards to running, would hills be a good idea to improve explosiveness in my strides and endurance?
 
Hills are a big Yes (x) 5 // Intervals for Speed are great (many good interval workouts are based around your HS 400m track -- talk to track coach who will know how to improve 5k times) // Mix in biking or swimming with both distance and sprints to build endurance and explosiveness (aerobic (+) anaerobic) // I don't personally advocate running with a pack at this stage. You risk injury and you can improve your 3 mile time other ways. Save the weighted pack runs for after you crush your PFT and join your NROTC MO unit as a scholarship Mid.
 
Save the weighted pack runs for after you crush your PFT and join your NROTC MO unit as a scholarship Mid.
@tpaine7 +1 to this. If you want to do this type of stuff some NROTC units (very few?) have a club for Navy options who want to train for pre-BUDS and SEAL stuff. As a Marine Option, my DS participated in such a club (called Boat Crew at his college). Did all the log, weighted run stuff, running hills, getting wet and sandy that one could want. Kicked his butt every Friday during Happy Hour and early evening. There will be plenty of time to challenge yourself physically while hopefully remaining injury free then. In the meantime focus on the PFT. One step at a time and baby steps at that. Just one man's two cents.
 
@tpaine7 +1 to this. If you want to do this type of stuff some NROTC units (very few?) have a club for Navy options who want to train for pre-BUDS and SEAL stuff. As a Marine Option, my DS participated in such a club (called Boat Crew at his college). Did all the log, weighted run stuff, running hills, getting wet and sandy that one could want. Kicked his butt every Friday during Happy Hour and early evening. There will be plenty of time to challenge yourself physically while hopefully remaining injury free then. In the meantime focus on the PFT. One step at a time and baby steps at that. Just one man's two cents.

Good plan, I’ll look into the unit I plan to be apart of and see if they offer any clubs like that. I’ll keep the pack on hold.
 
Hills are a big Yes (x) 5 // Intervals for Speed are great (many good interval workouts are based around your HS 400m track -- talk to track coach who will know how to improve 5k times) // Mix in biking or swimming with both distance and sprints to build endurance and explosiveness (aerobic (+) anaerobic) // I don't personally advocate running with a pack at this stage. You risk injury and you can improve your 3 mile time other ways. Save the weighted pack runs for after you crush your PFT and join your NROTC MO unit as a scholarship Mid.

I’ve been a varsity swimmer since freshman year, I’m a fast sprinter in the water and decently fast on land, but I’ll aim more for long distance and land sprints. My neighborhood is flooded with hills, I’ll set some days aside for sprints and hill running. Gotcha, pack is on hold.
 
I received a class of 2024 NROTC Marine Option scholarship. For the PFT I maxed pullups and situps, my run time was 21 min. I've been training to speed up my run time before reporting to my unit. To do this I have been doing longer runs 5-10 miles, shorter easy runs 2-5 miles, and intervals (mostly 800s and 400s and 1k repeats. I've been trying to hit a weekly mileage between 25-30. Hope this helps
 
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