Weight Training to help for AF ROTC PT test?

[Dohn Joe]

Hello, I am wanting to get more in shape for the AF ROTC PT test. Currently, my PT scores are decent, but I wish to max them out. I do mock PT tests (push ups, sit ups, 1.5 mile run) regularly and make decent scores but am wondering if weight training would help build strength faster and more effectively. What kind of weighted exercises would you guys suggest that would help build strength in key muscles for the PT test?

 

[UHBlackhawk]

Commenting on the run, the 1.5 mile run is a long sprint. The best way to train for it is by doing 220s, 440s, and 880s. At a track, these are 1/2 lap, 1 lap, and 2 laps.
Google Stew Smith. He has some good programs to improve your scores.

 

[Dohn Joe]

Commenting on the run, the 1.5 mile run is a long sprint. The best way to train for it is by doing 220s, 440s, and 880s. At a track, these are 1/2 lap, 1 lap, and 2 laps.
Google Stew Smith. He has some good programs to improve your scores.

Thank you, I will be sure to look into that

 

[josh876]

Honestly just doing lots of push ups and sit ups every day will help the most. If you’re going to a gym just get on a regular strength training program that hits all the muscle groups (back, legs, chest, etc.) and then do extra push ups and sit ups after your workout. Do pull ups as well because you don’t want to develop a muscle imbalance by just working your chest with push ups.

 

[nature boy]

In conjunction with an overall fitness regiment- I would use an adjustable weighted vest( start with 5 lbs go up to 30-40 lbs.), or get some bands and do your pullups, pushups, situps and sprints with them. I also use a resistance parachute for sprinting and hill runs. This will increase your running power and endurance.

 

[CGA applicant 2024]

weight lifting really won't do much for the fitness test. The skinny guys in my det tend to do well / max as long as they do pushups setups and run regularly. I lift and am able to max the pushups and setups just by doing them whenever I think abt it. I actually stop lifting 2 weeks before a test and do pushups every day, stopping 2 days before to rest. For sit-ups I just do cable crunches at the gym whenever I hit legs, they are easy to max if you have "good" form. Running you just gotta do, I don't do enough of it so not at max.

 

[shock-n-awe]

Weight training will help, but remember, bulk is unnecessary and may actually be counterproductive to your goals.
Doing one day per week of various dumbbell exercises and some other free weights will be good.
As mentioned above, work hard training the actual events. You get better at push-ups by doing them, many reps of them regularly. Same with running and sit-ups.
You can do other body weight exercises as well to round out your workout.
Examples may include: jack knives. Leg raises, Russian body twist(with or without weight), weighted squats, get off your back, different types of push-ups, etc..
When running, include running hills, and run on days when the weather sucks as well as nice days.
Finally, be sure to hydrate well, eat well, and get proper rest and recovery in between training days.
Consistency is key, remembering that this will be your lifestyle when joining the Military.

 

[cesiumstrontium]

Agreeing with aforementioned comments. Weightlifting really doesn't help -- the only things you can do to train those specific exercises is just by doing them a lot.