PFT Preparation

[brittb30]

Hello all,

I am an incoming freshman into a university on scholarship from NROTC. As August is approaching, I am physically preparing myself for the PFT, and am looking for the best way to do so.

The minimum required scores for me are:
Curl ups - 62
Push ups - 24
1.5 mile - 13 mins 30 secs

At the moment, I am fine with my curl ups. However, I am struggling to reach 24 pushups while maintaining the 90 degree angle with my arms. I'm not sure how strict the cadre will be when administering the PFT, but regardless I am trying to fix that, but am not sure how.

My run time is what I'm concentrating on the most. I average at a 9.5 minute mile and at my best, have gotten 13:50 on my 1.5 mile. Does anyone have any suggestions on how to go about improving my times and reps? or any routine suggestions? I have a little less than 2 months left, specifically 53 days. Thank you!

 

[MidCakePa]

For push-ups, maintain strict form. Presume that whoever is monitoring you will expect strict form. Practice in slow motion to get the feel. Resist the temptation to cheat, just because it allows you to do more. Mix up your routine, i.e. don’t just do push-ups everyday. Do some weight training, such as bench press and incline press, using barbell and dumbbells. Also dips and tricep exercises.

For running, you need to get your legs moving at a faster pace for shorter distances. This is called interval training, including tempo runs, fartleks, hill runs. Recruit a friend to help you with a stopwatch and pacing. Google “how to run faster” or search runnersworld.com for simple explanations. It’s very easy to incorporate these techniques, And if done properly, you will see results.

 

[EDelahanty]

Hello all,

My run time is what I'm concentrating on the most. I average at a 9.5 minute mile and at my best, have gotten 13:50 on my 1.5 mile. Does anyone have any suggestions on how to go about improving my times and reps? or any routine suggestions? I have a little less than 2 months left, specifically 53 days. Thank you!

Make sure you have properly fitted and cushioned running shoes.