Physical Training

Click here for Male APFT Standards Click here for Female APFT Standards.

To improve on the APFT, you have to train.  Everyone's style of training is different, you have to find your best way to train through trial and error.  You must train at least 3 times a week to improve your APFT score and to get fit.   Below are some tips that were composed from an Army Times articles in 1999 when standards began to be changed.

TIPS FOR THE PUSH AND SIT UP CIRCUITS: 1.  Execute the motion to standard during every repetition. 2.  If you cheat during your training, you can't expect your body to perform the motion during the APFT. 3.  To add variety to your routine, you can add performing dips;  but you must do them to temporary muscle failure to improve your score.  Otherwise, you will be working in vain. 4.  Abdominal muscles can be trained on a daily basis.  If you are weak in the sit up event, start trainnig every other day.   It will help if you atlernate sit up days with other abdominal and hip flexor exercise days.  [see FM 21/20, Chapter 7 for exercises].

PUSH UPS AND SIT UPS CIRCUITS COMBINED PUSH UPS AND SIT UPS CIRCUITS PERFORM THESE EXERCISES IN 2 DIFFERENT SETS AND REST 2 MINUTES BETWEEN SETS.  TOTAL WORK OUT TIME IS 13:30.  IF YOU DO THIS 3 TIMES A WEEK 15 MINUTES A DAY, YOU WILL DRAMATICALLY IMPROVE YOUR SCORE ON THE APFT.  EXERCISE                          SET #1                                    SET #2 PERFORM AS MANY OF THE EXERCISE AS YOU CAN IN THE PRESCRIBED TIME FRAME.  REGULAR PUSH UP      1 MINUTE                                  45 SECONDS REGULAR SIT UPS         1 MINUTE                                 45 SECONDS WIDE PUSH UPS             1 MINUTE                                30 SECONDS FLUTTER KICKS              1 MINUTE                               30 SECONDS DIAMOND PUSH UPS      45 SECONDS                       30 SECONDS AB CRUNCH                     45 SECONDS                         30 SECONDS ELEVATED PUSH UPS    45 SECONDS                        30 SECONDS SUPINE BICYCLE             45  SECONDS                       30 SECONDS REST 2 MINUTES BEFORE SET #2.  TOTAL TIME IS 13:30.

Did you know that running shoes make a difference in your running performance?  If your feet are uncomfortable and they hurt, then your legs will hurt and you will not be able to concentrate on running.  Be sure and push off from your big toe when you run.  Keep your arms bent at a 90 degree angle with a comfortable swing, not too much though and keep your head straight ahead since you can cut off your breathing if you run with your head down and are watching the ground.

TIPS FOR 2 MILE RUN TRAINING: You cannot do high-speed cardiovascular training every time you run.  If you do, you'll cause a decrease in performance from training too much.  Fast running days should be a part of your running routine, but completed only once a week.  Interval training on a quarter-mile track (440 yards) is probably the best way to improve the two-mile run time.  Intervals allow you to run at a faster pace for a longer total distance than you would normally be able to maintain running at a constant pace.  Fartlek training-during which you run for  a set time or distance at various speeds-is also helpful.  Start with a warm-up pace for 2-3 minutes, then progress to intermittent running at a fast pace.  When you can't keep up the pace (which must be faster than your two-mile run pace), you slow to a jog for a short recovery period.  These fast and recovery phases are repeated for the entire distance or time.  Sprint training acts as a "catch all" for other fast running activities.  The key is the duration or distance that you sprint.  The distance must be specific to the 2 mile run.  For example, instead of 100-meter sprints, sets of 5 or 6 consecutive 100-meter shuttle runs are more specifiic to the 2 mile run event.  For normal running when training for distance, don't just run 2 miles, instead work up to 3-4 miles.  Add 1/10 mile per week or as comfortable.  INTERVAL TRAINING -RUN 440 YARDS (1/4 MILE)  AT LEAST  68 TIMES -THIS SHOULD BE PEFORMED AT A FAST TO SLOW 1:2 TIME RATIO   -TARGET TIME BASE ON HOW FAST YOU RUN A MILE   -FOR EXAMPLE, IF YOU RUN AN 8 MINUTE MILE, THEN RUN THE ODD LEGS OF THE 440 YARD REPETITIONS IN 2 MINUTES AND THEN JOG THE EVEN LEG 440'S IN 4 MINTUES.

INFORMATIVE WEB SITES TO VISIT

www.reocities.com www.powersource.com www.nike.com www.reebok.com

Fartlink Training:  run for 5 mintues or less at a jog.  Then run 50 yards full speed then jog till you recover.  Repeat for 2 miles.  Over time, reduce slow jog time.

dina.roberts@tn.ngb.army.mil-SPC Dina Roberts rwatkins@aquaglass.com- CPT Randy S. Watkins