Army PT test

Discussion in 'Strength & Conditioning Discussion' started by arm breaker, Jul 5, 2005.

  1. arm breaker

    arm breaker This was cool when it took 5000 posts to have.....

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    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
     
  2. Rory McDonell

    Rory McDonell Green Belt Professional Fighter

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    whats the PT test consist of? It would be easier to outline a routine if we knew what you were training for.
     
  3. madeNHB

    madeNHB White Belt

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    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
     
  4. 007

    007 License to Kill

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    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.
     
  5. dirk18

    dirk18 White Belt

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    where in korea are you at the border??? ore in seoul
     
  6. largeli

    largeli Orange Belt

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    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.
     
  7. teep

    teep Guest

    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.
     
  8. stryker505

    stryker505 Blue Belt

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    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??
     
  9. Brandinho

    Brandinho Guest

    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.
     
  10. pacifics1984

    pacifics1984 Green Belt

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    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.
     
  11. Buster

    Buster Super Trooper

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    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.
     
  12. Brandinho

    Brandinho Guest

    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.
     
  13. DeltaSigChi4

    DeltaSigChi4 Banned Banned

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    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
     
  14. Fedorable

    Fedorable 1/1024th Mod

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    what exactly is the test requirements?
     
  15. ArmyBJJ

    ArmyBJJ MMA Training

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    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
     
  16. teep

    teep Guest

    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.
     
  17. arm breaker

    arm breaker This was cool when it took 5000 posts to have.....

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    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.
     

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