Army PT test

arm breaker · 07-05-2005, 08:52 PM

I gotta pass a PT test by december. Anyone got a good routine for doing this. I am seeing a nutrionist for the eating side, but need guidance on the physical part. I go to a gym and have access to about every type of machine and equipment.
thanks

Rory McDonell · 07-05-2005, 11:01 PM

whats the PT test consist of? It would be easier to outline a routine if we knew what you were training for.

madeNHB · 07-05-2005, 11:12 PM

Arm Breaker, I'm a Scout SGT currently in Korea. The best way to improve you PU's, SU's, and two-mile run is by doing them. You can get some good workouts for improving at www.trainforstrength.com, He runs remedial PT for guys in Hawaii and trains MMA. Good Luck

007 · 07-05-2005, 11:36 PM

dude the Army's pt is easy. Any out of shape cop can do it. Just run a few miles a day. Use a timer and do as many push ups as you can. Same with sit ups. Do this and eat good and you will be fine.

dirk18 · 07-06-2005, 08:12 AM

where in korea are you at the border??? ore in seoul

largeli · 07-06-2005, 02:58 PM

Quote:

Originally Posted by arm breaker

I gotta pass a PT test by december. Anyone got a good routine for doing this. I am seeing a nutrionist for the eating side, but need guidance on the physical part. I go to a gym and have access to about every type of machine and equipment.
thanks

forget the gym, since nothing in your pft will involve wieghts or fancy gym equipment.

train by running, and pushing the earth. run, run, run......and then when youre done, run some more. Push ups, pull ups, and crunches.

teep · 07-07-2005, 11:49 AM

Most cops would not be capable of doing a 300 on the Army test.
In fact most cops probably couldn't pass the physical to be in the Army.

stryker505 · 07-07-2005, 07:15 PM

Arm Breaker-
You are going to have to let us know whick area you would like to improve in. Are you weak in one or more of the catagories??

Brandinho · 07-07-2005, 10:56 PM

Quote:

Originally Posted by teep

Most cops would not be capable of doing a 300 on the Army test.
In fact most cops probably couldn't pass the physical to be in the Army.

Sadly I would have to agree. Most of the guys I work with are not fat, but they have a 0 capacity gas tank.

Arm Breaker, put yourself through the PT test over and over. Make it more difficult on yourself by trying to beat your previous score or by running further. To get better at the PFT in the Marines, we used to run lots of PFTs. It also helps with familiarization. Your goal should be no less than 295.

pacifics1984 · 07-08-2005, 08:50 AM

Try this navy seal training programme its hard at first if you arn't really fit but at the end of it you will be able to piss the army pt.

The goal of category I is to work up to 16 miles per week of running. Then, and only then, should you continue on to the category II exercise. Category I is a nine week buildup program.

Running Schedule - Level I

WEEKS #1, 2: 2 miles/day, 8:30 pace, M/W/F (6 miles/ week)
WEEK #3: No running. High risk of stress fractures
WEEK #4: 3 miles/day, M/W/F (9 miles/wk)
WEEKS #5, 6: 2/3/4/2 miles, M/Tu/Th/F (11 miles/wk)
WEEKS #7,8: 4/4/5/3 miles, M/Tu/Th/F (16 miles/ wk)
WEEK #9: same as #7,8 (16 miles/ wk)

Physical Training(PT) Schedule - Level I (Mon/Wed/Fri)
Sets and Repetitions
WEEK #1: 4X15 PUSHUPS
4X20 SITUPS
3X3 PULL UPS
WEEK #2: 5X20 PUSHUPS
5X20 SITUPS
3X3 PULL UPS
WEEK #3,4: 5X25 PUSHUPS
5X25 SITUPS
3X4 PULL UPS
WEEK #5,6: 6X25 PUSHUPS
6X25 SITUPS
2X8 PULL UPS
WEEK #7,8: 6X30 PUSHUPS
6X30 SITUPS
2X10 PULL UPS
WEEK #9: 6X30 PUSHUPS
6X30 SITUPS
3X10 PULL UPS

Do a set of pushups, then a set of situps, followed by a set of pull ups, immediately with no rest.

Swimming schedule - Level I
(sidestroke with no fins 4-5 days a week)

WEEKS #1, 2: Swim continuously for 15 min.
WEEKS #3, 4: Swim continuously for 20 min.
WEEKS #5, 6: Swim continuously for 25 min.
WEEKS #7, 8: Swim continuously for 30 min.
WEEK #9: Swim continuously for 35 min.

* Note: If you have no access to a pool, ride a bicycle for twice as long as you would swim. If you do have access to a pool, swim every day available. Four to five days a week and 200 meters in one session is your initial workup goal. Also, you want to develop your sidestroke on both the left and the right side. Try to swim 50 meters in one minute or less.
Running Schedule - Level II
(M/Tu/Th/F/Sa)

WEEKS #1,2: (3/5/4/5/2)miles 19 miles/week
WEEKS #3, 4: (4/5/6/4/3) miles 22 miles/week
WEEK #5: (5/5/6/4/4) miles 24 miles/week
WEEK #6: (5/6/6/6/4) miles 27 miles/week
WEEK #7: (6/6/6/6/6) miles 30 miles/week

* Note: For weeks #8-9 and beyond, it is not necessary to increase the distance of the runs; work on the speed of your 6 mile runs and try to get them down to 7:30 per mile or lower.

If you wish to increase the distance of your runs, do it gradually: no more than one mile per day increase for every week beyond week #9.

Physical Training Schedule - Level II
(Mon/Wed/Fri)

Sets and Repetitions
WEEK #1, 2: 6X30 PUSHUPS
6X35 SITUPS
3X10 PULL UPS
3X20 DIPS
WEEK #3, 4: lOX20 PUSHUPS
10X25 SITUPS
4X10 PULL UPS
10X15 DIPS
WEEK #5: 15X20 PUSHUPS
15X25 SITUPS
4X12 PULLUPS
15X15 DIPS
WEEK #6: 20X20 PUSHUPS
20X25 SITUPS
5X12 PULL UPS
20X15 DIPS

These workouts are designed for long-distance muscle endurance. Muscle fatigue will gradually take a longer and longer time to develop doing high repetition workouts. For best results, alternate exercises each set, in order to rest that muscle group for a short time. The below listed workouts are provided for varying your workouts once you have met the Category I and II standards.

Pyramid Workouts

You can do this with any exercise. The object is to slowly build up to a goal, then build back down to the beginning of the workout. For instance, pull ups, situps, pushups, and dips can be alternated as in the above workouts, but this time choose a number to be your goal and build up to that number. Each number counts as a set. Work your way up and down the pyramid. For example, say your goal is "5."

Number of Repetitions
PULL UPS: 1,2,3,4,5,4,3,2,1
PUSHUPS: 2,4,6,8,10,8,6,4,2 (2X # pull ups)
SITUPS: 3,6,9,12,15,12,9,6,3 (3X #pull ups)
DIPS: same as pushups

Swimming Workouts - Level II
(4-5 days/week)

WEEKS #1, 2: Swim continuously for 35 min.
WEEKS #3, 4: Swim continuously for 45 min.with fins.
WEEK #5: Swim continuously for 60 min. with fins.
WEEK #6: Swim continuously for 75 min. with fins.

* Note: At first, to reduce initial stress on your foot muscles when starting with fins, alternate swimming 1000 meters with fins and 1000 meters without them. Your goal should be to swim 50 meters in 45 seconds or less.

Stretching and Physical Training

Since Mon/Wed/Fri are devoted to PT, it is wise to devote at least 20 minutes on Tue/Thu/Sat to stretching. You should always stretch for at least 15 minutes before any workout; however, just stretching the previously worked muscles will make you more flexible and less likely to get injured. A good way to start stretching is to start at the top and go to the bottom. Stretch to tightness, not to pain; hold for 10-15 seconds. DO NOT BOUNCE. Stretch every muscle in your body from the neck to the calves, concentrating on your thighs, hamstrings, chest, back, and shoulders.