Physical Fitness

Damb_Dev

Member
Joined
Jan 13, 2021
Messages
58
Hello, hope everyone is doing well. I recieved an LOA in October, recieved my 3Qs in December, and now I'm just waiting for a letter of appointment. Academically I'm fine, however the physical aspect is what concerns me. More specifically the testing, what happens if we fail the apft when we are at Beast. Also, do you have any tips for some workouts or other fitness routines to help. I want to improve my situps as well as running, I train consitently but any tips or ideas would be greatly appreciated.

Tips for any workouts no matter what they are for (pull-ups, pushups, etc) will be appreciated as I'm sure other aspiring candidates would appreciate tips for working out.
 
I personally do push-pull-leg split at the gym.
Push: Chest flys, bench press, shoulder press, lateral raises, dips, tricep push down
Pull: Pull ups, rows, low rows, lat pull downs, bicep curls, forearm curls
Leg: Leg press, squats, lunges, deadlifts, leg extensions, leg curls, calf raises

I do core like 4 to 5 times a week (5 minitues each time) and run about twice.
 
If you fail the entrance fitness test (APFT historically but will soon be the ACFT), you won’t get killed out. It’s used as a placement for run group and to give your cadre an idea your strength/weaknesses on what to focus. The test given at the end of the summer is what usually will be used for grading purposes for the detail and can also be used by your academic company to place you into remedial PT if you don’t meet class standards. I wouldn’t stress out about this. If you’re doing yo it best during the workouts over the summer, you’ll pass the PT test at the end.

For workout advice to prep, get comfortable running 3-5 miles and doing sprints. For pull up, push ups, and sit ups, an easy way to improve is to do tabata style workouts for them two to three times a week. PM me if you want some other ideas based on your current strengths/weaknesses and goals. I’m happy to talk what has worked well for me and my friends and soldiers historically if you want more specifics.

I would change your focus though from APFT to ACFT related activities. Training for the ACFT will keep you in shape to pass an APFT but not necessarily vice versa, and it will be the test of record moving forward, not the APFT.
 
Hey! I am also working on maintaining and building my fitness right now, especially in regards to running, and have found that creating a plan at the beginning of every week forces me to follow through. Just writing down the time I plan on running and the distance I want to go each day of the week is super helpful for me. I have also written myself a couple of bodyweight circuits that are 20-30 minutes long to do whenever I find the time. Having those circuits written and ready to go means I don't have to spend time making up a workout on the fly or finding one online.

Best of luck to you!
 
1. Look up what you can on Stew Smith and preparing for the APFT. He may have stuff to help with the ACFT as well:
2. For the PT test run you want to work on long sprints. 220s, 440s, 880s. Anything less than a 5K is a sprint. Yeah, the 2 mile run is a “long sprint”, not a long distance run.
3. Work on hills. West Point is a fjord. That means except for Washington/Lee Road you are looking at hills. Some are very steep. So do some hill training.
4. The Army had a “long run culture”. So train for some of these as well.
5. Weight training has been mentioned. This will really help with ruck marches.
 
Hello, hope everyone is doing well. I recieved an LOA in October, recieved my 3Qs in December, and now I'm just waiting for a letter of appointment. Academically I'm fine, however the physical aspect is what concerns me. More specifically the testing, what happens if we fail the apft when we are at Beast. Also, do you have any tips for some workouts or other fitness routines to help. I want to improve my situps as well as running, I train consitently but any tips or ideas would be greatly appreciated.

Tips for any workouts no matter what they are for (pull-ups, pushups, etc) will be appreciated as I'm sure other aspiring candidates would appreciate tips for working out.
If you go to Go Army.com you can look up ACFT ( Army Combat Fitness Test) it will give you videos of what the test consists of (6 different events) and the exercises you can do to improve in that particular event. I believe the max score in each event is 100 points. I do not know what the passing score is. Good Luck!!!
 
If you fail the entrance fitness test (APFT historically but will soon be the ACFT), you won’t get killed out. It’s used as a placement for run group and to give your cadre an idea your strength/weaknesses on what to focus. The test given at the end of the summer is what usually will be used for grading purposes for the detail and can also be used by your academic company to place you into remedial PT if you don’t meet class standards. I wouldn’t stress out about this. If you’re doing yo it best during the workouts over the summer, you’ll pass the PT test at the end.

For workout advice to prep, get comfortable running 3-5 miles and doing sprints. For pull up, push ups, and sit ups, an easy way to improve is to do tabata style workouts for them two to three times a week. PM me if you want some other ideas based on your current strengths/weaknesses and goals. I’m happy to talk what has worked well for me and my friends and soldiers historically if you want more specifics.

I would change your focus though from APFT to ACFT related activities. Training for the ACFT will keep you in shape to pass an APFT but not necessarily vice versa, and it will be the test of record moving forward, not the APFT.
Correct me if I am wrong, but I believe the ACFT is currently on hold pending review. A friend of mine (fellow USMA grad) who is a current Army officer told me that the ACFT is on hold as the test for record until at least 2022.
 
Correct me if I am wrong, but I believe the ACFT is currently on hold pending review. A friend of mine (fellow USMA grad) who is a current Army officer told me that the ACFT is on hold as the test for record until at least 2022.

Yea, for the most part that’s true. The Army caught itself in a weird spot where it doesn’t have a test of record technically with the extension of reviewing the ACFT that went into effect last October until next fiscal year but the APFT has already been eliminated as the general test of record unless a service member is under very specific conditions. Some of thats COVID related; some of it is political.

That said, up until politics got involved more recently, even with covid last year initial entry programs were using the ACFT, not APFT, as the graduation requirement. That was also a weird spot to be in because we were holding initial trainees accountable on a test that when they showed up to the force, soldiers weren’t being held to that standard on record yet so those programs were also brought into line with placing it on hold this past October. I would expect to see it back in place by next fiscal year at the entry level and a hard push to make it for the force as well.

With all that said, I don’t think it’s going away. You might see modifications depending on what more studies say, but the Army has already invested money into this venture and begun to make the manning training and personnel requirements they envision to start making master fitness trainers useful to a unit that’s part of this change in the holistic approach to fitness. Schools like Sapper have modified their entrance fitness tests to be a modified ACFT instead of APFT and been running that for the last year (typically just hand release push ups, leg tucks, and a run of varying distance based on the school). With these kind of large scale changes in place. I don’t see it being completely canned. I have gripes with certain parts of the test, mostly based on equipment requirements, but I do also appreciate the kind of fitness it encourages that the APFT didn’t. It also, in my opinion, is an easier test to just pass than the APFT, if you’re going by gold standards (lowest) and you can do a pull up. If you can’t do a pull up of any sort, the leg tucks will probably get you. It is a much harder test to max,because you are smoked by the time you get to the run if you’ve been putting in a good effort.


What that means for candidates is I would continue to recommend training for the ACFT, not APFT. Like I said before, training for the ACFT will put you in position to pass both. Training for the APFT only and you’re probably going to struggle to do well on the ACFT.
 
Yea, for the most part that’s true. The Army caught itself in a weird spot where it doesn’t have a test of record technically with the extension of reviewing the ACFT that went into effect last October until next fiscal year but the APFT has already been eliminated as the general test of record unless a service member is under very specific conditions. Some of thats COVID related; some of it is political.

That said, up until politics got involved more recently, even with covid last year initial entry programs were using the ACFT, not APFT, as the graduation requirement. That was also a weird spot to be in because we were holding initial trainees accountable on a test that when they showed up to the force, soldiers weren’t being held to that standard on record yet so those programs were also brought into line with placing it on hold this past October. I would expect to see it back in place by next fiscal year at the entry level and a hard push to make it for the force as well.

With all that said, I don’t think it’s going away. You might see modifications depending on what more studies say, but the Army has already invested money into this venture and begun to make the manning training and personnel requirements they envision to start making master fitness trainers useful to a unit that’s part of this change in the holistic approach to fitness. Schools like Sapper have modified their entrance fitness tests to be a modified ACFT instead of APFT and been running that for the last year (typically just hand release push ups, leg tucks, and a run of varying distance based on the school). With these kind of large scale changes in place. I don’t see it being completely canned. I have gripes with certain parts of the test, mostly based on equipment requirements, but I do also appreciate the kind of fitness it encourages that the APFT didn’t. It also, in my opinion, is an easier test to just pass than the APFT, if you’re going by gold standards (lowest) and you can do a pull up. If you can’t do a pull up of any sort, the leg tucks will probably get you. It is a much harder test to max,because you are smoked by the time you get to the run if you’ve been putting in a good effort.


What that means for candidates is I would continue to recommend training for the ACFT, not APFT. Like I said before, training for the ACFT will put you in position to pass both. Training for the APFT only and you’re probably going to struggle to do well on the ACFT.
Thanks for all that insight. My friend shared with me more information about why the ACFT was on hold, but I didn't think it was necessary to get into all of that. Good point about training for the broader scope of that test versus old APFT.
 
Thanks for all that insight. My friend shared with me more information about why the ACFT was on hold, but I didn't think it was necessary to get into all of that. Good point about training for the broader scope of that test versus old APFT.
Fair; I just figured to include some of the context so candidates who might read this have an understanding where my suggestion is coming from so they can decide where to put their efforts. A lot of the issues we were seeing with folks taking the test in my last unit was from folks who were of the mentality that the test wasn’t something that could be held against them yet so they didn’t have to work at it, and it fed into them struggling with some of the tougher events. Not that I was exactly surprised at that seeing as I also love procrastinating things when I have things with more pressing deadlines that I’ll prioritize first but for folks that are going to struggle with things like the leg tuck, it can take months to get them to where they’re comfortable doing just a couple reps. Better to start that early than try to cram right before a fitness test like I’ve seen soldiers do for the APFT which was slightly more doable for
 
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