I gotta pass a PT test by december. Anyone got a good routine for doing this. I am seeing a nutrionist for the eating side, but need guidance on the physical part. I go to a gym and have access to about every type of machine and equipment. thanks
whats the PT test consist of? It would be easier to outline a routine if we knew what you were training for.
Arm Breaker, I'm a Scout SGT currently in Korea. The best way to improve you PU's, SU's, and two-mile run is by doing them. You can get some good workouts for improving at www.trainforstrength.com, He runs remedial PT for guys in Hawaii and trains MMA. Good Luck
dude the Army's pt is easy. Any out of shape cop can do it. Just run a few miles a day. Use a timer and do as many push ups as you can. Same with sit ups. Do this and eat good and you will be fine.
forget the gym, since nothing in your pft will involve wieghts or fancy gym equipment. train by running, and pushing the earth. run, run, run......and then when youre done, run some more. Push ups, pull ups, and crunches.
Most cops would not be capable of doing a 300 on the Army test. In fact most cops probably couldn't pass the physical to be in the Army.
Arm Breaker- You are going to have to let us know whick area you would like to improve in. Are you weak in one or more of the catagories??
Sadly I would have to agree. Most of the guys I work with are not fat, but they have a 0 capacity gas tank. Arm Breaker, put yourself through the PT test over and over. Make it more difficult on yourself by trying to beat your previous score or by running further. To get better at the PFT in the Marines, we used to run lots of PFTs. It also helps with familiarization. Your goal should be no less than 295.
Try this navy seal training programme its hard at first if you arn't really fit but at the end of it you will be able to piss the army pt. The goal of category I is to work up to 16 miles per week of running. Then, and only then, should you continue on to the category II exercise. Category I is a nine week buildup program. Running Schedule - Level I WEEKS #1, 2: 2 miles/day, 8:30 pace, M/W/F (6 miles/ week) WEEK #3: No running. High risk of stress fractures WEEK #4: 3 miles/day, M/W/F (9 miles/wk) WEEKS #5, 6: 2/3/4/2 miles, M/Tu/Th/F (11 miles/wk) WEEKS #7,8: 4/4/5/3 miles, M/Tu/Th/F (16 miles/ wk) WEEK #9: same as #7,8 (16 miles/ wk) Physical Training(PT) Schedule - Level I (Mon/Wed/Fri) Sets and Repetitions WEEK #1: 4X15 PUSHUPS 4X20 SITUPS 3X3 PULL UPS WEEK #2: 5X20 PUSHUPS 5X20 SITUPS 3X3 PULL UPS WEEK #3,4: 5X25 PUSHUPS 5X25 SITUPS 3X4 PULL UPS WEEK #5,6: 6X25 PUSHUPS 6X25 SITUPS 2X8 PULL UPS WEEK #7,8: 6X30 PUSHUPS 6X30 SITUPS 2X10 PULL UPS WEEK #9: 6X30 PUSHUPS 6X30 SITUPS 3X10 PULL UPS Do a set of pushups, then a set of situps, followed by a set of pull ups, immediately with no rest. Swimming schedule - Level I (sidestroke with no fins 4-5 days a week) WEEKS #1, 2: Swim continuously for 15 min. WEEKS #3, 4: Swim continuously for 20 min. WEEKS #5, 6: Swim continuously for 25 min. WEEKS #7, 8: Swim continuously for 30 min. WEEK #9: Swim continuously for 35 min. * Note: If you have no access to a pool, ride a bicycle for twice as long as you would swim. If you do have access to a pool, swim every day available. Four to five days a week and 200 meters in one session is your initial workup goal. Also, you want to develop your sidestroke on both the left and the right side. Try to swim 50 meters in one minute or less. Running Schedule - Level II (M/Tu/Th/F/Sa) WEEKS #1,2: (3/5/4/5/2)miles 19 miles/week WEEKS #3, 4: (4/5/6/4/3) miles 22 miles/week WEEK #5: (5/5/6/4/4) miles 24 miles/week WEEK #6: (5/6/6/6/4) miles 27 miles/week WEEK #7: (6/6/6/6/6) miles 30 miles/week * Note: For weeks #8-9 and beyond, it is not necessary to increase the distance of the runs; work on the speed of your 6 mile runs and try to get them down to 7:30 per mile or lower. If you wish to increase the distance of your runs, do it gradually: no more than one mile per day increase for every week beyond week #9. Physical Training Schedule - Level II (Mon/Wed/Fri) Sets and Repetitions WEEK #1, 2: 6X30 PUSHUPS 6X35 SITUPS 3X10 PULL UPS 3X20 DIPS WEEK #3, 4: lOX20 PUSHUPS 10X25 SITUPS 4X10 PULL UPS 10X15 DIPS WEEK #5: 15X20 PUSHUPS 15X25 SITUPS 4X12 PULLUPS 15X15 DIPS WEEK #6: 20X20 PUSHUPS 20X25 SITUPS 5X12 PULL UPS 20X15 DIPS These workouts are designed for long-distance muscle endurance. Muscle fatigue will gradually take a longer and longer time to develop doing high repetition workouts. For best results, alternate exercises each set, in order to rest that muscle group for a short time. The below listed workouts are provided for varying your workouts once you have met the Category I and II standards. Pyramid Workouts You can do this with any exercise. The object is to slowly build up to a goal, then build back down to the beginning of the workout. For instance, pull ups, situps, pushups, and dips can be alternated as in the above workouts, but this time choose a number to be your goal and build up to that number. Each number counts as a set. Work your way up and down the pyramid. For example, say your goal is "5." Number of Repetitions PULL UPS: 1,2,3,4,5,4,3,2,1 PUSHUPS: 2,4,6,8,10,8,6,4,2 (2X # pull ups) SITUPS: 3,6,9,12,15,12,9,6,3 (3X #pull ups) DIPS: same as pushups Swimming Workouts - Level II (4-5 days/week) WEEKS #1, 2: Swim continuously for 35 min. WEEKS #3, 4: Swim continuously for 45 min.with fins. WEEK #5: Swim continuously for 60 min. with fins. WEEK #6: Swim continuously for 75 min. with fins. * Note: At first, to reduce initial stress on your foot muscles when starting with fins, alternate swimming 1000 meters with fins and 1000 meters without them. Your goal should be to swim 50 meters in 45 seconds or less. Stretching and Physical Training Since Mon/Wed/Fri are devoted to PT, it is wise to devote at least 20 minutes on Tue/Thu/Sat to stretching. You should always stretch for at least 15 minutes before any workout; however, just stretching the previously worked muscles will make you more flexible and less likely to get injured. A good way to start stretching is to start at the top and go to the bottom. Stretch to tightness, not to pain; hold for 10-15 seconds. DO NOT BOUNCE. Stretch every muscle in your body from the neck to the calves, concentrating on your thighs, hamstrings, chest, back, and shoulders.
While it may be true that the majority of cops couldn't do a 300 on the army test, a good chunk of the minority are the complete opposite in that they keep themselves in better-than-average condition. Our agency requires that officers pass a PT test once a year whi ch isn't that hard, but better than no PT at all after you hire on.
I wish we did that. Our fat asses don't have to do anything once the academy is over. Pathetic. The same 10% who trained before they became cops are the same 10% that train now.
Thank you pacifics1984. I was going to type out the ROTC workout that they got the cadets to max the test with but yours looks good minus the swimming. To the OP, if you're interested in the ROTR one it's in all the Enlisted Soldier's guides and NCO guides that you can find in the book section in Clothing and Sales. E
The best way to pass an Army PT test is to actually work the events that you will be doing (PU, SU, 2MR). I score around 290-300 every PT test and basically what I do is the organized PT after shift, and then I go home and do my max. Doing your max doesn't have to be in two minutes but just make sure you do them all in a row with no break. If you can not do your max PU then go to your knees and keep pumping them out. The biggest mistake that most soldiers make is they try to get in shape 2 weeks before the PT test. This will not work because your muscles need consistancy or you are going to get out of shape. Just start doing consistant PT and keep at it and you will do fine. And to answer your questions about what it takes to pass the Army PT Test (Score of 180pts w/ 60pts in each event) is; 17-21yr bracket: 42 push-ups in 2 minutes 53 sit-ups in 2 minutes 15min 54second two mile run
The 300 points is much harder than just the pass qualifications before anyone says anything. Thanks for posting the SEAL workout. That is a good program.
i struggle in the run and sit-ups. I can handle the push ups no prob. thanks for the info and any more will help too. sorry for the delay in answering.
