Intro
Boost your Army Personal Fitness Test score with our expert tips. Discover the 5 essential ways to ace the APFT, including training strategies, exercise routines, and nutrition plans. Improve your push-up, sit-up, and 2-mile run performance with our comprehensive guide, and get ready to pass with flying colors.
The Army Personal Fitness Test (APFT) is a standardized test used to assess a soldier's physical fitness and readiness for duty. The test consists of three events: push-ups, sit-ups, and a 2-mile run. Scoring well on the APFT is crucial for soldiers, as it can impact their career advancement and deployment opportunities. In this article, we'll explore five ways to ace the Army Personal Fitness Test.
Understand the Test Requirements
Before we dive into the tips, it's essential to understand the test requirements. The APFT consists of three events:
- Push-ups: 30-60 seconds, with a minimum of 30 push-ups for a passing score
- Sit-ups: 30-60 seconds, with a minimum of 30 sit-ups for a passing score
- 2-mile run: 13:30 minutes or less for a passing score
The test is scored based on a point system, with a maximum score of 300 points. The minimum passing score is 180 points.
1. Develop a Training Plan
To ace the APFT, you need to develop a structured training plan that focuses on improving your push-up, sit-up, and running performance. Start by assessing your current fitness level and identifying areas for improvement. Create a workout schedule that includes exercises such as:
- Push-ups: diamond push-ups, decline push-ups, and push-up variations
- Sit-ups: crunches, leg raises, and Russian twists
- Running: interval training, hill sprints, and long-distance running
Sample Workout Schedule
- Monday: Push-up day (3 sets of 30 push-ups, 3 sets of 20 diamond push-ups)
- Tuesday: Sit-up day (3 sets of 30 sit-ups, 3 sets of 20 crunches)
- Wednesday: Rest day
- Thursday: Running day (30-minute interval training)
- Friday: Strength training (legs, core, and upper body)
- Saturday: Rest day
- Sunday: Long-distance running (60-minute run)
2. Incorporate High-Intensity Interval Training (HIIT)
HIIT is an effective way to improve your cardiovascular endurance and increase your speed and agility. Incorporate HIIT workouts into your training plan, such as:
- Sprint intervals: 30 seconds of sprinting followed by 30 seconds of walking or jogging
- Hill sprints: sprinting uphill for 30 seconds followed by walking or jogging back down
- Burpees: a full-body exercise that involves a squat, push-up, and jump
Benefits of HIIT
- Improves cardiovascular endurance
- Increases speed and agility
- Boosts metabolism
- Enhances muscular endurance
3. Focus on Proper Form and Technique
Proper form and technique are crucial for achieving a high score on the APFT. Focus on:
- Push-up form: keep your back straight, engage your core, and lower your body until your chest almost touches the ground
- Sit-up form: keep your knees bent, engage your core, and lift your torso until your shoulders are off the ground
- Running form: keep your posture upright, engage your core, and land midfoot or forefoot when running
Common Mistakes to Avoid
- Letting your hips sag during push-ups
- Using momentum during sit-ups
- Overstriding during running
4. Incorporate Strength Training
Strength training is essential for building muscular endurance and improving your overall fitness. Incorporate exercises such as:
- Squats: works your legs, glutes, and core
- Lunges: works your legs, glutes, and core
- Deadlifts: works your legs, glutes, back, and core
- Bench press: works your chest, shoulders, and triceps
Benefits of Strength Training
- Builds muscular endurance
- Improves overall fitness
- Enhances athletic performance
- Increases bone density
5. Stay Motivated and Consistent
Staying motivated and consistent is crucial for achieving a high score on the APFT. Find a workout buddy, join a fitness group, or track your progress to stay motivated. Consistency is key, so make sure to stick to your training plan and make adjustments as needed.
Tips for Staying Motivated
- Find a workout buddy
- Join a fitness group
- Track your progress
- Reward yourself for milestones achieved
- Make adjustments to your training plan as needed
Army Personal Fitness Test Image Gallery
How often should I train for the APFT?
+It's recommended to train at least 3-4 times per week, with a focus on improving your push-up, sit-up, and running performance.
What is the minimum passing score for the APFT?
+The minimum passing score is 180 points, with a minimum of 30 push-ups, 30 sit-ups, and a 2-mile run time of 13:30 minutes or less.
How can I improve my running performance?
+Incorporate interval training, hill sprints, and long-distance running into your training plan. Focus on proper form and technique, and make sure to warm up and cool down properly.
What are some common mistakes to avoid during the APFT?
+Common mistakes include letting your hips sag during push-ups, using momentum during sit-ups, and overstriding during running. Focus on proper form and technique to avoid these mistakes.
How can I stay motivated and consistent with my training?
+Find a workout buddy, join a fitness group, or track your progress to stay motivated. Make adjustments to your training plan as needed, and reward yourself for milestones achieved.