Workout Plan for AROTC

Discussion in 'ROTC' started by tratliff, Jun 12, 2018.

  1. tratliff

    tratliff Member

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    Hi, I will be entering AROTC this fall as a non-scholarship cadet. I'm trying to prepare for the fall; however, I cannot make a solid workout routine and end up doing sporadic and ineffective workouts. This is partially because I don't know how to tailor a workout to my needs and end up making them wayyyy above my skill level and above realistic for me a my current fitness level. What would be best to get me in shape for AROTC? Yes, I have used Google but I just haven't been able to find anything. Does anyone have any resources or any advice?
     
  2. AROTC-dad

    AROTC-dad Moderator

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    Have you taken an APFT yet? (2 minutes push-ups, 2 minutes sit-ups and a 2 mile run). This is not to be confused with the PFT which is used to compete for the National High School scholarship for Army ROTC.

    Everything you do should be intended to aim towards a maximum score on the three aspects of the APFT as that is what your cadre will be focused on.

    You might try this site:
    https://www.guardyourhealth.com/health-topics/fitness/prep-for-apft-in-60-days/
     
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  3. tratliff

    tratliff Member

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    I have not taken the APFT and okay. I just don't know how many repetitions to do of those exercises and what not.
     
  4. emwvmi01

    emwvmi01 5-Year Member

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    Good start and I am wary of all the folks who say google it since the results there vary. So I would come back at you and say set some goals. Here are some goals that I think most cadets/junior officers should focus on.
    1. Max the APFT- At this point in your career you should focus on scoring a 300 on the APFT. Now obviously you won't get that on day one but with 6-8 weeks of good work you can see significant improvement. A clearer goal would be focusing on scoring 100 points on the push ups and sit ups which is within the capability of any reasonable person. Then focus on knocking that two mile time down.
    http://www.elon.edu/docs/e-web/academics/elon_college/rotc/Training_to_Max_PT.pdf
    https://taskandpurpose.com/how-to-crush-your-2-mile-run-like-an-olympian/

    2. For all new Soldiers the thing you don't want to do is fall out of a run. It is embarrassing in general and unacceptable as a leader. The two goals you should focus on incrementally are being able to maintain a 9 minute pace in formation for 4 miles then focus on running 5 miles in 40 minutes. Again these are attainable goals by doing two to three distance runs a week (3-6 miles).

    3. Don't try to ruck march on your own. Without proper coaching on packing a ruck and tying boots you will just get hurt. Focus on doing some exercises to increase shoulder strength and carrying a ruck will be easier.

    4. Finally, just make it a goal to do 45 minutes to an hour a day of good physical training. The summer before my rat year I did that from about 1700 to 1800 in the heat which was good conditioning. Now 21 years later as an active Soldier with a family to include two small kids I wake up earlier (0500) and do it until 0600 so I can give a bottle to our new baby and be off to work by 7:15. Find a time that works for you and then stick to it at least 4 days a week.
     
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  5. MidCakePa

    MidCakePa Member

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    Google “USNA plebe workout” and you’ll find a PDF of a recommended workout for incoming plebes. Yes, it’s Navy and not Army, but it’ll do the job. You can easily make adjustments for your current fitness level. Good luck.
     
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  6. AJC

    AJC Member

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    The best way to prepare for the APFT is the APFT.
    Keep trying to max it out and if you are physiologically capable, you will max it out.
     
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  7. AROTC-dad

    AROTC-dad Moderator

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    +1 emvmi01 - (@emvmi01 is an Army officer and thus knows what he is talking about).

    Also suggest you have a Soldier (NCO or officer) help you establish a "baseline" by actually administering the APFT. This will give you an idea of what you need to improve on. If your sit-ups are okay but you suck on the other two events, you will be able to focus your workouts on improving those areas.

    Here is a 4 week APFT improvement video on YouTube:
     
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  8. tratliff

    tratliff Member

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    Thanks for all the great advice! I will update in about a month. Move in day for Rhodes College is not until August 17th; however, I am doing ROTC at the University of Memphis and they don't start until the 27th so I have way more than enough time to reach the 270+ range if I push myself and commit. Also, as a female is it looked down upon if I don't max the APFT since a 300 on the female scale is only a 220 on the men's scale?
     
  9. GoCubbies

    GoCubbies Member

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    In my experience, no one has ever looked down on a female getting a 300 (or 270+ for that matter) on the APFT because of a different scale. A female getting a 300 on the APFT is still a 300. A female getting a 270 on the APFT is still a 270. Etc...

    The only acknowledgement I've seen about the female scale from guys is we wish we had that scale about 1/4 mile into the 2-mile run. :)

    BTW, Rhodes College is an excellent school. Good choice. It's in the book on CTCL by Loren Pope and deserves to be on the list.
     
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  10. tratliff

    tratliff Member

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    Yea, Rhodes has amazing opportunities and is right on my doorstep. I am reapplying to USMA but would feel perfectly fine attending Rhodes .
     
  11. EDelahanty

    EDelahanty 5-Year Member

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    The only reason people would look down on you is if you don't do your best. Years away from now, if you branch Infantry and find yourself in Ranger School, there will be a single set of standards.

    In the meantime, here's some light reading: Army Physical Readiness Training. Only 432 pages, with lots of pictures.

    http://apftscore.com/TC3_22x20_(20100820).pdf

    Best wishes in AROTC.
     
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  12. ShoutingFlyer48

    ShoutingFlyer48 Banned

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    I know your doing AROTC and not going to West Point, but on the USMA website under physical preparation or something there is an editable excel document where you plug in your pft scores etc. and it outputs an 8-week workout plan that is pretty good. Good luck!
     
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  13. IrishBrewer

    IrishBrewer Member

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    My daughter will be in her first year of AROTC this fall. She is very athletic and she should be able to easily score a 300 on the APFT on day one but I told her she should always look to improve and to set her sights on a performance that would score a 300 on the male standards. If she stays in good overall shape during the summer, that should be well within range.