Plans and Sessions

Army Physical Fitness Test

PROGRAM DESCRIPTION

This is a 6 week specific training program or the ARMY PHYSICAL FITNESS TEST (APFT).

The APFT encompasses the following 3 events:

Male Standards

(1) Push-Ups      Maximum Score: 77 reps          Time: 2 minutes

(2) Sit-Ups          Maximum Score: 82 reps           Time: 2 minutes

(3) 2 Mile Run    Maximum Score:                       Finish run within 13 Minutes

Female Standards

(1) Push-Ups     Maximum Score: 50 reps           Time: 2 minutes

(2) Sit-Ups          Maximum Score: 82 reps       Time: 2 Minutes

(3) 2 Mile Run    Maximum Score:                Finish run within 15 Minutes 36 Seconds

As soon as one event is finished, the next event must begin within 20 minutes. Soldiers are entitled to at least 10 minutes of rest in between events. All 3 events have to be completed within 2 hours.

You are responsible for knowing the proper uniform, requirements and form of each part of the APFT.

PUSH-UP FORM AND STRATEGY

During testing, you are required to keep your body in a straight line throughout the movement, elbows locked at the up position of the Push-Up. At the bottom position of the Push-Up your upper arms must be at least parallel to the ground. You are not allowed to pick your hands up off the ground. Your feet may be together or up to 12 inches apart.

The Army description for resting is:

AN ALTERED, FRONT-LEANING REST POSITION IS THE ONLY AUTHORIZED REST POSITION. THAT IS, YOU MAY SAG IN THE MIDDLE OR FLEX YOUR BACK. WHEN FLEXING YOUR BACK, YOU MAY BEND YOUR KNEES, BUT NOT TO SUCH AN EXTENT THAT YOU ARE SUPPORTING MOST OF YOUR BODY WEIGHT WITH YOUR LEGS. IF THIS OCCURS, YOUR PERFORMANCE WILL BE TERMINATED.

Verify with the NCOIC or scorer how far you can bend your knees – or don’t bend them.

Strategy: First, most athletes can’t do 77/50x Push-Ups straight. At some point, you’re going to have to rest in the up position.

Pinpoint recommendation:

Start out sprinting. Go as fast and as hard as possible, and knock out as many reps with the initial sprint as you can, but don’t tense up, keep yourself calm. Never go to failure. Rest well before you struggle. When you rest, rotate your shoulders and bend at the hips to take some load off of your chest and triceps. Don’t rest for long. When you start working again, do small sets of pushups.

Again, resting before you hit failure. You may do two sets of 10 push-ups, then drop to a set of 8, then sets of 6, until you’re down to sets of 2 push-ups at a time. That’s OK. Keep performing sets of 2 push-ups, resting as needed, until time expires.

Make sure your palm is slightly behind your shoulder joint. Hands should not be at neck level. This will reduce fatigue accumulation.

SIT-UP FORM AND STRATEGY

During testing, your knees have to be bent at a 90-degree angle. Your heel is the only part of the foot that must stay in contact with the ground. You will also have someone to hold your feet, so do your Sit-Ups with feet held stationary and anchored during this program. Fingers must be interlocked behind your head. When starting, your head and the back of your hands must touch the ground, then sit up to a full upright position. After that, you must lower your body until the bottom of your shoulder blades touch the ground. Your head, hands, arms or elbows do not have to touch the ground. You can rest in the up position, so do so, again, well before you hit failure.

PROGRAM REVIEW

The sessions are designed to around an hour, except for Wednesdays, which should only take 20-30 minutes. Every other Monday you will perform 2-a-days (two sessions per day), one in the A.M. and one in the P.M. Each week has the same structure, with objectives by day as follows:

Monday: AM: APFT; PM: Push-ups, Sit ups; Alternating Weeks Push-ups, Sit-ups, Run

Tuesday: Run

Wednesday: Push-Ups, Sit-Ups,

Thursday: Run

Friday: Push-Ups, Sit-Ups, Run

PROGRAMMING FREQUENCY AND TESTING

  1. There are 3 APFTs throughout the training preparation that you must complete. Record your scores in each tested element.
  1. Complete five training sessions per week for six weeks.
  1. After accomplishing the APFT Prep, give yourself time 2-3 recovery days before you take an official test 

MOVEMENT PROGRESSIONS

During this program, every number of movement repetitions you perform is based on the number of repetitions you completed during your last APFT in the program (Sessions 1, 11, and 21).

Example:

Athlete performs 50x Push-ups on APFT No.1 (Session 1).

The PM part of Session 1 from the plan calls for:

(1) 5 Rounds, every 60 sec.

30% of your Max Reps Push-Ups from APFT No. 1

then…1 Round max reps Push-Ups

Which means …..

30% of 50x Push-ups is 15 (.3 x 50 = 15). So, a set your timer to 60 sec. On Round 1, do 15x Push-ups as fast as possible with proper form, then rest for the remaining time in the 60 sec. interval.

When Round 1’s 60 sec. is up, immediately begin Round 2 by sprinting though 15x push-ups as fast as possible with proper form, again resting for the remainder of the 60 sec. interval after completing all 20 reps. Repeat this through 5 Rounds. Then, immediately after Round 5’s 60 sec is up, do 1 Round of as many Push-ups as possible during the 60 sec. interval.

You can rest and start again if necessary – just work the entire 60 sec.

The Sit-up progression works in the exact same way.

RUN TRAINING AND RUN TABLES

The program includes scaled paces for your run and swims. These paces are based on your assessment results (again, Sessions 1, 11, and 21). Always use the latest assessment results to determine paces for subsequent training sessions.

We use interval training for the 2-mile run. The intervals distances are shorter than the assessment, and the paces are faster than your assessment pace. You will perform 200m, 800m, and 1-mile intervals.

Run Table

The table is scaled to your latest assessment time and dictates the pace you need to keep for each repeat of the interval. The tables are self-explanatory and easy to figure out as you work through the training plan.

REQUIRED EQUIPMENT

  1. Stopwatch, preferably one that can record lap times and has a timer.
  1. Running area (track or other) with known 200m, 800m and 1 mile distances.

Q ‘n’ A:

What if I miss a day?     Start where you left off.

What if I can’t do the whole session?    Split the session into two for the day..

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Army Physical Fitness Test