APFT.NET

Home

APFT Informational Articles

 

 

Quick Links

Links

Active NCOER Network Bulletin Board Topics

APFT Improving Your Army Physical Fitness Test Score

As sure as death and taxes, twice each year soldiers will take the Army Physical Fitness Test.
For many, the performance requirements will become more difficult this October when the Army's new APFT standards take effect [see "The New 1998 APFT Standards on page 5 and the 1998 APFT chart on page 24 of the February SOLDIERS].
Additionally, many units are setting high unit-average goals that require everyone to work just a bit harder.
Improving your performance on the APFT will require work, but here are some tips to help you work smarter and get more profit from your sweat.
Planning for Success
 First, carefully analyze your strengths and weaknesses to ensure effort is applied in a way that provides the greatest payoff.

US Soldiers In action around the world in action!

As sure as death and taxes, twice each year soldiers will take the Army Physical Fitness Test.
For many, the performance requirements will become more difficult this October when the Army's new APFT standards take effect [see "The New 1998 APFT Standards on page 5 and the 1998 APFT chart on page 24 of the February SOLDIERS].
Additionally, many units are setting high unit-average goals that require everyone to work just a bit harder.
Improving your performance on the APFT will require work, but here are some tips to help you work smarter and get more profit from your sweat.
Planning for Success
 First, carefully analyze your strengths and weaknesses to ensure effort is applied in a way that provides the greatest payoff.
At least six to eight weeks before the record APFT, you should be fully focused on a training plan to maximize your performance. Keep written records as you train for each event, and mark your progress. Develop a contingency plan for TDYs or other interruptions of your program.
 As you train, use specificity, overload and progression.
When doing specific training, run the actual two-mile course and time your half-mile segments. Then you can better pace yourself and know exactly how far you still have left to run from anywhere on the course. And, while weight lifting or doing crunches have their value, doing push-ups and sit-ups to standard and learning to pace yourself are the best ways to prepare for those events.
When working to overload, try to gradually increase the number of repetitions of sit-ups and push-ups and decrease the run time.
Progression is illustrated in a timed workout where one week you do repetitions of 30 seconds of exercise followed by 30 seconds of rest. In subsequent workouts you progress to 45 seconds of exercise and 45 seconds of rest. Alternatively, you can gradually reduce the recovery time between exercises. This is where careful planning and good records pay off.
Find a training partner who is near your ability level. This provides mutual support and encouragement and helps you exert a little more effort each day. If your partner has diff-erent strengths and weaknesses, use that to help each other. Part-ners can also evaluate each other on push-ups and sit-ups to make sure the exercises are done to standard.
Three Weeks Before the Test
For the last few weeks prior to the test, do your workouts at about the same time of day that your record APFT is scheduled. If possible, practice at the test site at least once a week during this period.
This will familiarize you with the situation, especially the run course, and will help your pacing. By knowing your performance goals for each one-half mile segment of the run, you'll know exactly how you're performing during the test and what you must do to make or exceed your goals.

The Week of the Test
On the day of the test, fatigue will hurt your score more quickly than any other factor. For two days prior to testing, avoid taxing your muscles -- stop training and relax, because it's too late to improve and more training will only tire you out.
The older you are the more recovery time you'll need between major exertions, so if you're over 40 give yourself four to five days' rest.
During this period of rest, try mental practice. Picture yourself moving through each test event and attaining your specific goal. You need to have a goal prior to taking the test and a strategy of how you plan to obtain that score.
On Test Day
Eat only a light meal immediately preceding the test. Warm-up with a few (and only a few) push-ups about five minutes prior to testing. Do the same thing with sit-ups and the run. Since you may be waiting a few minutes before testing, plan ahead.
Pace yourself on the run. Your best time will occur if you run each quarter mile at the same pace rather than starting fast then fading badly at the end. Also, by starting a bit slower you will be the one passing others, rather than being passed, which will greatly aid your motivation the last quarter mile.
Pace yourself on the other events also. You can only pace yourself by knowing your capabilities, and that will only come from the experience of doing the test several times before doing it for record.
Avoid reaching momentary muscle failure while completing the push-up and sit-up portion of the test. When you feel you're near muscle failure, rest for a few seconds in the authorized position, then attempt a few additional repetitions.
If the person administering the test says "No" to a repetition, make an obvious, deliberate change in form. Don't waste good energy on bad reps.

A Final Reminder
The APFT is not an end in itself. It's intended to help you attain high levels of cardiovascular and muscle fitness. These physical capabilities are necessary for optimal execution of your mission-essential task list. Training for the APFT ought to be just one part of an overall program to maximize your health and military proficiency.
All physical tasks have an integral mental component as well. Within reason, you can train your body not only to pass, but also to excel at these tests. Mental toughness, perseverance and hard work are needed. There are no secrets that bypass the need for hard work, thoughtful preparation and a positive attitude. There is no substitute for determination, motivation and good work habits.
You can find additional training tips in "Training for the APFT," starting page 8 of the February SOLDIERS. -- Editor] Improvement
Know Yourself: Practice your weakest event much more than your strongest event.
Plan Ahead: There are no "overnight wonders" in physical performance.
Written Records: They help keep you on track and motivated.
Partners: They make workouts more consistent and enjoyable.
Basic Principles: Specificity, progression and overload.
Practice: Repeatedly take the test for score, in all three events.
Proper Form: Follow standards described in FM 21-20 and DA PAM 350-22, and listen to your partner's evaluation.
Set Goals: This is important in the preparation phase and helps your pacing during the test.
Pace Yourself: Practice in each event will help you to know your capabilities and when it's time to push yourself.
Rest: Take two to five days off immediately before the test and don't overeat on test day.
Develop Habits: Perform regular, 20- to 30-minute workouts, at least three times per week.
 

Useful E-Books

 
CarbTrack
Low Carb Diet Tracking Software Hot Seller In The Booming Low Carb Diet Marke
 
Variety Plus Low Carb Cookbook
Healthy, easy to prepare, mouth-watering low carb recipes
 
The Book Of Beef & 1000 Atkins Recipes!
1250 Juicy, Beef Recipes in 5 Downloadable Cookbooks! Get 7 Free Bonus Books!
 
Fat Loss '4' Idiots - (Idiot-Proof Diet)
Download the Idiot-Proof Diet within 60 seconds - and look good in the mirror again.
 
From Skinny To Muscular!
How to gain 30-50 pounds for the skinny person
 
Burn The Fat Feed The Muscle
Diet & Weight Loss Secrets of Bodybuilders and Fitness Models: #1 Best Selling Diet & Fitness E-Book In Internet History!
Weight Loss By The Numbers
How I Lost 28 Pounds & 3 Pants Sizes in 3 Weeks!
Fastest Way To Permanent Weight Loss
Superb Program For Quick And Permanent Weight Loss I Lost 14 Pounds In One Week. You Can Too!
 
WeightLoss eBook :Negative Calorie Foods
Popular Weight loss Program. 3 Diet Plans, 150 recipes with negative calorie foods! Pictures of Negative Calorie Foods.
 
QuitSmokingRightNow
Quit smoking right now without patches, pills or gums, and without gaining any extra weight - guaranteed.
Recommended Books & Things
New Page 2

APFT.NET

APFT Scoring Standards   

APFT Push-Ups

APFT Sit-Ups

APFT 2-Mile Run

APFT Links

APFT Calculator ONLINE
APFT Badge
APFT training Guide
APFT Informational Articles
APFT Calculator Excel
APFT FM 21-20 PDF

Height and Weight

Height and Weight Chart
Body Fat Calculator Excel
NCOER Network Websites
ASVAB.US Test Online
NCOER.COM
Military Search Engine
FireFighter 911.net
The Combat Zone.org
Other Links
Contact Us  
Free Stuff   
Wall to Wall Counseling!
Pledge of Allegiance
Cool Reads Book Store
Joke Pro-War Slogans
Privacy Policy
GI Bill Made Easy Info 
GunBroker.com     
FREE Credit Report
Flash Games Page.com

 Search

Military Search Engine

Categories

Three average Joes from Flint, Michigan, who shoot the breeze on everything political and cultural in our state. They play no favorites, make no assumptions, and are equal opportunity critics of anything, with some awesome bumper music! Check out our videos for some of the best commentary on Michigan you'll hear and see and you'll even get a laugh too. Make Your Voice Heard! Call In!

Links

Sponsored Links

 

 


Copyright 2010 NCOER.COM