5 Ways To Ace The Military Physical Training Test

The Military Physical Training Test, also known as the Army Physical Fitness Test (APFT), is a crucial evaluation that assesses a soldier's physical fitness and readiness for military duty. The test consists of three events: push-ups, sit-ups, and a 2-mile run. To excel in this test, it's essential to prepare thoroughly and focus on building overall physical fitness. Here are five ways to help you ace the Military Physical Training Test:

Understand the Test Requirements

Before you start preparing for the test, it's crucial to understand the requirements and what to expect. The APFT consists of three events: push-ups, sit-ups, and a 2-mile run. Each event is scored separately, and the overall score is based on the total points earned. The test is designed to assess a soldier's muscular endurance, cardiovascular endurance, and overall physical fitness.

Create a Training Plan

To ace the Military Physical Training Test, you need to create a well-structured training plan that targets the specific events and skills tested. Your plan should include a mix of cardiovascular exercises, strength training, and flexibility exercises. Focus on building your endurance and increasing your muscular strength, particularly in your upper body, core, and legs.

Cardiovascular Training

• Start with short runs (20-30 minutes) and gradually increase the duration and intensity.
• Incorporate interval training, such as sprint intervals and hill sprints, to improve your anaerobic endurance.
• Engage in other cardio exercises like cycling, swimming, or rowing to vary your routine.

Strength Training

• Focus on exercises that target your upper body, such as push-ups, pull-ups, and dumbbell rows.
• Incorporate core exercises like planks, Russian twists, and leg raises to improve your overall core strength.
• Don't neglect your leg strength – include exercises like squats, lunges, and leg press to build powerful legs.

Flexibility and Mobility

• Incorporate stretching exercises to improve your flexibility and range of motion.
• Engage in mobility exercises like yoga or Pilates to enhance your overall mobility and reduce the risk of injury.

Incorporate Specific Training Exercises

In addition to your overall training plan, incorporate specific exercises that target the events and skills tested in the Military Physical Training Test.

• Push-ups: Focus on proper form and technique. Engage in variations like diamond push-ups, decline push-ups, and push-up with claps.
• Sit-ups: Incorporate exercises that target your core, such as crunches, leg raises, and Russian twists.
• 2-mile run: Incorporate interval training, hill sprints, and longer runs to build your endurance and speed.

Focus on Nutrition and Recovery

Proper nutrition and recovery are essential to support your training and help you ace the Military Physical Training Test.

• Focus on a balanced diet that includes lean protein, complex carbohydrates, and healthy fats.
• Stay hydrated by drinking plenty of water throughout the day.
• Incorporate recovery techniques like foam rolling, stretching, and self-myofascial release to aid in muscle recovery.

Get Enough Rest and Sleep

Adequate rest and sleep are crucial to support your training and help you recover from the physical demands of the test.

• Aim for 7-9 hours of sleep each night to aid in muscle recovery and physical repair.
• Incorporate rest days into your training plan to allow your muscles to recover and rebuild.

Military Physical Training Test Image Gallery

What is the Military Physical Training Test?

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The Military Physical Training Test, also known as the Army Physical Fitness Test (APFT), is a crucial evaluation that assesses a soldier's physical fitness and readiness for military duty.

What are the events tested in the Military Physical Training Test?

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The test consists of three events: push-ups, sit-ups, and a 2-mile run.

How can I prepare for the Military Physical Training Test?

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Create a well-structured training plan that targets the specific events and skills tested. Focus on building your endurance, increasing your muscular strength, and improving your flexibility and mobility.

By following these five ways to ace the Military Physical Training Test, you'll be well on your way to achieving a high score and demonstrating your physical fitness and readiness for military duty. Remember to stay focused, persistent, and patient, and don't hesitate to seek guidance from a qualified trainer or mentor if needed.