7 Ways To Ace The Army Physical Fitness Test

Are you preparing to take the Army Physical Fitness Test (APFT)? This rigorous assessment evaluates your endurance, strength, and agility, and it's a crucial step in becoming a part of the US Army. The APFT consists of three events: the push-up, sit-up, and 2-mile run. To help you prepare and ace the test, we've put together seven effective ways to improve your physical fitness and increase your chances of success.

Understanding the APFT Scoring System

Before we dive into the preparation tips, it's essential to understand the APFT scoring system. The test is scored based on your performance in each event, with a maximum score of 100 points for each event. The minimum passing score for each event is 30 points for males and 19 points for females. The scores are calculated as follows:

• Push-ups: 30-100 points (minimum 30 points for males, 19 points for females)
• Sit-ups: 30-100 points (minimum 30 points for males, 19 points for females)
• 2-mile run: 13:30 minutes or less (minimum 13:30 minutes for males, 15:00 minutes for females)

1. Create a Training Plan

To prepare for the APFT, you need a structured training plan that targets your weaknesses and improves your overall fitness. Start by assessing your current fitness level and identifying areas that need improvement. Create a 6-8 week training plan that includes exercises and drills specifically designed to enhance your push-up, sit-up, and running abilities.

2. Focus on Upper Body Strength

The push-up event requires you to perform a minimum of 30 push-ups in one minute. To improve your upper body strength, incorporate exercises like push-ups, pull-ups, dumbbell presses, and rows into your training plan. Aim to perform 3-4 sets of 10-12 repetitions for each exercise.

• Push-ups: 3 sets of 10-12 reps
• Pull-ups: 3 sets of 8-10 reps
• Dumbbell presses: 3 sets of 10-12 reps
• Rows: 3 sets of 10-12 reps

3. Improve Core Strength

The sit-up event requires you to perform a minimum of 30 sit-ups in one minute. To improve your core strength, incorporate exercises like sit-ups, planks, and Russian twists into your training plan. Aim to perform 3-4 sets of 10-12 repetitions for each exercise.

• Sit-ups: 3 sets of 10-12 reps
• Planks: 3 sets of 30-60 seconds
• Russian twists: 3 sets of 10-12 reps

4. Enhance Endurance with Cardio Exercises

The 2-mile run requires you to complete the distance in 13:30 minutes or less. To improve your endurance, incorporate cardio exercises like running, cycling, and swimming into your training plan. Aim to perform 3-4 cardio sessions per week, with each session lasting 30-45 minutes.

• Running: 3 sets of 30 minutes, 3 times a week
• Cycling: 3 sets of 30 minutes, 3 times a week
• Swimming: 3 sets of 30 minutes, 3 times a week

5. Incorporate Plyometric Exercises

Plyometric exercises, like jump squats and box jumps, can help improve your power and explosiveness. Incorporate these exercises into your training plan to enhance your performance in the 2-mile run event.

• Jump squats: 3 sets of 10-12 reps
• Box jumps: 3 sets of 10-12 reps

6. Focus on Flexibility and Mobility

Flexibility and mobility are essential for optimal performance in the APFT. Incorporate stretching exercises into your training plan to improve your range of motion and reduce the risk of injury.

• Hamstring stretch: 3 sets of 30 seconds
• Quad stretch: 3 sets of 30 seconds
• Chest stretch: 3 sets of 30 seconds

7. Practice with Simulation Tests

Simulation tests can help you prepare for the actual APFT. Practice taking simulation tests to assess your performance and identify areas that need improvement. This will help you build confidence and mental toughness, which are essential for success in the APFT.

By following these seven tips, you can improve your physical fitness and increase your chances of success in the Army Physical Fitness Test. Remember to stay focused, motivated, and committed to your training plan, and you'll be well on your way to achieving your goals.

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FAQs

What is the minimum passing score for the APFT?

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The minimum passing score for each event is 30 points for males and 19 points for females.

How many push-ups do I need to perform in one minute?

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You need to perform a minimum of 30 push-ups in one minute.

What is the maximum score for each event?

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The maximum score for each event is 100 points.

We hope this article has provided you with valuable insights and tips to help you prepare for the Army Physical Fitness Test. Remember to stay focused, motivated, and committed to your training plan, and you'll be well on your way to achieving your goals.