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Any vets or currently serving have any advice on the PFT?
Posted on 3/9/17 at 5:59 pm
Posted on 3/9/17 at 5:59 pm
So, I got a PFT coming up next week and I'm way behind on where I need to be. I've had approximately 22 days so far and progress has been rough.
I need to have a 3 mile run between 21-24 minutes. As of today, my one mile is just shy of 10 minutes (it gets slower for the next 2). That is a solid minute or so faster than when I first started, but that's not even close to where I need to be.
My pull-ups remain around 6-8, although I am feeling more comfortable with them each time I work on them. I'm not sure why I'm so bad at these. When I see other people in the gym reel these off they only seem to go half way down instead of letting their arms completely extend.
At first I thought I was pretty solid on the sit-ups. I could get already get to around 90+ in the 2 minute limit, but then I realized I had the improper form of tucking my hands under my legs.
Once I realized that was the incorrect form I started doing the cross-armed sit-up it has been obscenely harder. And it's not even the abs that make it difficult. I had to look up what it's called but what is apparently called the Iliopsas is what gives out way before the abs do.
Again, I've only had just over 3 weeks so I was never expecting to pass the PFT the first time around, but any tips on getting better would be greatly appreciated.
Is it just a matter of repetition?
I need to have a 3 mile run between 21-24 minutes. As of today, my one mile is just shy of 10 minutes (it gets slower for the next 2). That is a solid minute or so faster than when I first started, but that's not even close to where I need to be.
My pull-ups remain around 6-8, although I am feeling more comfortable with them each time I work on them. I'm not sure why I'm so bad at these. When I see other people in the gym reel these off they only seem to go half way down instead of letting their arms completely extend.
At first I thought I was pretty solid on the sit-ups. I could get already get to around 90+ in the 2 minute limit, but then I realized I had the improper form of tucking my hands under my legs.
Once I realized that was the incorrect form I started doing the cross-armed sit-up it has been obscenely harder. And it's not even the abs that make it difficult. I had to look up what it's called but what is apparently called the Iliopsas is what gives out way before the abs do.
Again, I've only had just over 3 weeks so I was never expecting to pass the PFT the first time around, but any tips on getting better would be greatly appreciated.
Is it just a matter of repetition?
This post was edited on 3/9/17 at 8:51 pm
3
Posted on 3/9/17 at 8:39 pm to theGarnetWay
There are people that specialize in the 45 day prep. Where they lose 30ish pounds and drop body fat in 45 days. They don't workout outside of pft time. So in theory you're good.
Run further then 3 miles so 3 miles is your bitch. Until you learn a good pace take a watch with you so you can have something help you keep pace.
The sit-ups I've never had that problem so I have no advice on that besides maybe focusing on stretching that part if you feel like it's a cramping.
I found the more push-ups I did with ease the more pullups I did. I used to aim for 300 push-ups and sit-ups in a day. Just staggering them throughout the day when I could fit them in.
Then if you ever become essential personnel and they deny anything is physical wrong / physical therapy I recommend swimming it.
Run further then 3 miles so 3 miles is your bitch. Until you learn a good pace take a watch with you so you can have something help you keep pace.
The sit-ups I've never had that problem so I have no advice on that besides maybe focusing on stretching that part if you feel like it's a cramping.
I found the more push-ups I did with ease the more pullups I did. I used to aim for 300 push-ups and sit-ups in a day. Just staggering them throughout the day when I could fit them in.
Then if you ever become essential personnel and they deny anything is physical wrong / physical therapy I recommend swimming it.
Posted on 3/20/17 at 2:01 pm to theGarnetWay
sounds like the marine PT test.
I was a terrible runner (even though I'm thin) for my whole 4 years in the army but never failed a PT test. I never ran or did PT before the corps so I guess my pointers for starting from square one:
- I had to do a 2 mile in 15:35 if I remember correctly. I started at probably 20:45, so close to where you are. The run is going to be your hardest to pass, forever. For marines you need to beat 28:00, and that's going to require you to target a 9min mile.
For training to run, I'd alternate between sprint training and distance. As said already, you should be doing 4 mile runs to train for a 3 mile. 4 miles might be too much right now, but target that to work up.
What you eat is important too. Start eating right. Losing weight (if you've got some to lose) will help a LOT. Every pound you don't have to carry for miles will make it that much easier.
- bulking up muscle will only hurt. Same as above for weight.
Good luck
I was a terrible runner (even though I'm thin) for my whole 4 years in the army but never failed a PT test. I never ran or did PT before the corps so I guess my pointers for starting from square one:
- I had to do a 2 mile in 15:35 if I remember correctly. I started at probably 20:45, so close to where you are. The run is going to be your hardest to pass, forever. For marines you need to beat 28:00, and that's going to require you to target a 9min mile.
For training to run, I'd alternate between sprint training and distance. As said already, you should be doing 4 mile runs to train for a 3 mile. 4 miles might be too much right now, but target that to work up.
What you eat is important too. Start eating right. Losing weight (if you've got some to lose) will help a LOT. Every pound you don't have to carry for miles will make it that much easier.
- bulking up muscle will only hurt. Same as above for weight.
Good luck
Posted on 3/20/17 at 3:04 pm to cokebottleag
For the Army PT test, the less you have to use your hip flexors for situps the better you will do on your run.
Posted on 3/21/17 at 11:27 am to CGSC Lobotomy
I've been out of the Army 10 years now so I can't really give advice on the pull ups as we didn't do those back then but there are a lot of easy ways to improve in running. As someone mentioned, interval training is the easiest and most effective way to improve. Another way to improve is run in areas with a lot of hills, or a treadmill with a steep incline if you live in a flat area. I ran track all through high school in the 200, 400, & 800 so running was my strong point going in. When I arrived to my unit in Hawaii I wanted to be the fastest so I did interval training up and down Kole Kole Pass, around 9 miles. Went from around a 13 minute two mile to 10:45 within a couple of months.
Don't know what to tell you about sit ups, but do more of them. To me that was the easiest part of the test. All that said, good luck.
Don't know what to tell you about sit ups, but do more of them. To me that was the easiest part of the test. All that said, good luck.
Posted on 3/21/17 at 11:28 am to AgSGT
For situps, DROP on the way down. Don't lower yourself down. Also, your fingertips being interlocked are sufficient, and only your shoulders have to touch the ground, not your entire back.
Posted on 4/13/17 at 12:54 am to theGarnetWay
just to keep it simple.
do as many pushups as you can til failure then do them on your knees til failure.
do situps til failure then do flutter kicks or crunches til failure.
jog for a mile over the target distance one day then do interval running the next. wind sprints or w/e, just do it for your allotted time on your pft.
do as many pullups as you can and on the same set, just cheat for as many reps as you can after you can't do any more proper pullups. swinging, kicking your legs, w/e works.
just keep driving your muscles to failure at the end of your sets.
do as many pushups as you can til failure then do them on your knees til failure.
do situps til failure then do flutter kicks or crunches til failure.
jog for a mile over the target distance one day then do interval running the next. wind sprints or w/e, just do it for your allotted time on your pft.
do as many pullups as you can and on the same set, just cheat for as many reps as you can after you can't do any more proper pullups. swinging, kicking your legs, w/e works.
just keep driving your muscles to failure at the end of your sets.
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