What is the best way to max the army pt test?

Answer 1

Not waiting until the last few weeks to start worrying is the first step. You need a well balance workour routine they year round. Your unit should have a master fitness trainer in it. That person would be a great place to start. Or go to the hospital and ask one of the physical therapist or techs to help you set up a program. Much of the time my soldiers do their own PT due to mission responsibilities. You have to have four things in your workout program. Flexibility (upper body, core and legs), Strength training, (upper body, core and legs), Endurance training (upper body, core and legs), and cardiovascular training. If you are pressed for time there is a simple way to improve your reps.

Say on your last APFT you did 60 push-ups, 60 sit-ups and ran 16 minutes two mile. Yes I'm using easy numbers.
Jog in place swinging your arms for 1-2 minutes.
Stretch your arms and ABs and legs for 3 minutes. 1 min each.
Do 50% of your push-up number (30) roll over without a break and do 50% of your sit-up number (30) then back to push-ups. Do this three times. You will be at 150% of your max. Stretch again x 3 minutes
Do 25% of your push-up number (15 wide arm) roll over and do 25% of your sit-ups (15 slow crunches, up hold for 5 seconds then down) Do this three times. Push-ups (wide arm, close hand and reg) sit-ups (Slow crunchs 5 second, then 3 then 1 second holds)
Now you are ready to run: 16 minutes is 960 seconds. divide this by 8 and you get 120 seconds. Interval training. Your body should already be warmed up from the push ups and sit ups. Stretch for 3 minutes then: Run 1/4 mile (one lap) in 115 seconds, next lap in 125, repeat x 4 = 2 miles then run one lap at 115 and next at 130 seconds x 2 = 3 miles total.

Do this everyother day. On your off days do alternating, non impact cardio (i recommend swimming, because it works all muscle groups but eliptical, stepper or bike if you can't swim) and weight training.

Every week add 2 pushups and 2 sit ups to program and knock 5 seconds of you lap times. The program is a little difficult to start off with but its worth it. My squad currently maintains a 300 average on our APFT. All but one of them took "highest APFT score" at WLC (new PLDC) and BNCOC. The one you didn't win came in second behind another person in my squad. I have been using this program for a little over a year. I'm 24 years old 6'4" 220 pounds, 113 push-ups, 10 sit-ups and 11:28 on my last APFT. Remember only perfect push-ups and sit-ups count. Have someone watch you if you need to.

Answer 2

Army Pt Test

Answer 3

I agree with these guys but one thing is for certain, weight training will not, let me repeat NOT get you a better PT score, if anything it will make it worse. The pt test is based on endurance, so do alot of push ups every other day and do sit ups and run every day. Also do a practice test every week to see where your at, and adjust from there but whatever you do, don't think you will max your push ups and sit ups because youre benchpressing 260 in the gym, the pt test is based on endurance not strength.... oh yeah carbs the night before are great, just don't go crazy and eat a 4 piece meal of carbs. Sounds crazy but I ussually drink a couple beers and eat spaghetti the night before and wake up about an hour before the test to let my muscle wake up, and I drink a red bull or something with some ginsing or caffenne about 20 minutes before the test, my pt score went from 250 to 290 when I did this, but you'll be sitting on the toilet for 30 minutes after the test from the redbull and beer from the night before, but it works swear to god.

Answer 4

Don't know if thi is the best way but I have a few tips. Just train doing pu's, su's and running so your body knows what it feels like to do the actual task.....don't forget all of the other things like flutter kicks and over the head hand claps.

For just a 300 w/out additional points....find out your max for pu's and su's and just reach that amount then run your little butt off... that way you don't watse energy doing more than you have to.

During pu's your hands and feet can't lose contact w/ the ground but you can scoot your hands around....so during the APFT, do reg pu's until those muscles get tired, then do pu's w/ your arms apart to utilize different muscles, then move on to close hand pu's...you can also try starting w/ your feet in differnet positions. I believe your feet can be up to 1 ft apart. I find it easier for me to do push ups w/ my feet about a foot apart than together....

for su's, practice bouncing....let gravity take your body down and you just bounce back up.....also you don't have to lie all the way down....I think your shoulderbaldes only need to touch so as soon as your shoulderblades touch sit back up....Make sure before you start the sit ups the jack@ss holding your feet is holding them in the right spot and applying enough pressure....

Lots of people recommend eating pasta for dinner the night before so you have enough energy the next morning but I just find myself feeling heavy....cup of coffee works for me.

Answer 5

I used theptstud.com it has a bunch of tricks and stuff to improve your score right away then a pretty gnarly workout program. It's killer I max out the pt test now every time.

Answer 6

Look at your fit test and then practice the following.

80 pushups in 2 minutes (if you can't do this...uhm weak)

100 situps in 2 minutes (do I need to repeat myself)

2 mile run in 12 minutes under

So how do you get good.

Every time you hit a doorway do 20 pushups

Wake up do 100 situps (take breaks as necessary if you are not able) then do 100 before you go to bed.

RUN RUN RUN- If you don't run, then you won't get good at it.

I scored a 317 ( yeah I scored over the 300 on my max fit test) on my fit test by taking it seriously as should you. It might be your life.