5 Ways To Pass The Army Initial Strength Test

Are you preparing to join the army and wondering how to pass the initial strength test? The Army Initial Strength Test (IST) is a standardized assessment used to evaluate a candidate's physical fitness and strength. Passing the IST is a crucial step in the army recruitment process, and it requires a combination of physical preparation and mental toughness. In this article, we will provide you with five ways to help you prepare for and pass the IST.

The IST is a battery of tests that assesses a candidate's muscular strength, endurance, and power. The tests include the push-up, sit-up, and 2-mile run. To pass the IST, you need to score a minimum of 30 points in each event, with a total score of 150 points. The test is administered in a standardized manner, and the results are used to determine your overall physical fitness level.

Understand the Test Requirements

Before you start preparing for the IST, it's essential to understand the test requirements. The IST consists of three events: the push-up, sit-up, and 2-mile run. Each event has a minimum score requirement, and you need to meet these requirements to pass the test. The push-up test requires you to perform as many push-ups as possible in 2 minutes, with a minimum score of 30 points. The sit-up test requires you to perform as many sit-ups as possible in 2 minutes, with a minimum score of 30 points. The 2-mile run requires you to complete the run in 14 minutes and 30 seconds or less, with a minimum score of 60 points.

Push-up Test Requirements

Minimum score: 30 points
Maximum score: 100 points
Time limit: 2 minutes

Sit-up Test Requirements

Minimum score: 30 points
Maximum score: 100 points
Time limit: 2 minutes

2-mile Run Test Requirements

Minimum score: 60 points
Maximum score: 100 points
Time limit: 14 minutes and 30 seconds

Develop a Training Plan

To pass the IST, you need to develop a training plan that targets your weaknesses and improves your overall physical fitness. A well-structured training plan should include a combination of cardiovascular exercise, strength training, and flexibility exercises. Here are some tips to help you develop a effective training plan:

Start by assessing your current fitness level and identifying your weaknesses.
Set specific and achievable goals for each event.
Develop a workout routine that targets your weaknesses and improves your overall physical fitness.
Include a combination of cardiovascular exercise, strength training, and flexibility exercises in your workout routine.
Gradually increase the intensity and duration of your workouts over time.

Example Workout Routine

Monday: Push-up test preparation (3 sets of 20 push-ups, 3 sets of 20 tricep dips)
Tuesday: Cardiovascular exercise (30 minutes of jogging or cycling)
Wednesday: Sit-up test preparation (3 sets of 20 sit-ups, 3 sets of 20 leg raises)
Thursday: Strength training (3 sets of 10 squats, 3 sets of 10 lunges)
Friday: Cardiovascular exercise (30 minutes of jogging or cycling)
Saturday: Flexibility exercises (30 minutes of stretching)

Improve Your Push-up and Sit-up Endurance

Improving your push-up and sit-up endurance is crucial to passing the IST. Here are some tips to help you improve your push-up and sit-up endurance:

Start by performing push-ups and sit-ups regularly, with a focus on proper form and technique.
Gradually increase the number of push-ups and sit-ups you perform over time.
Incorporate variations of push-ups and sit-ups into your workout routine, such as diamond push-ups and Russian twists.
Focus on building your core strength, as this will help you maintain proper form and technique during the test.

Push-up and Sit-up Tips

Focus on proper form and technique.
Engage your core muscles to maintain proper form.
Use a full range of motion when performing push-ups and sit-ups.
Avoid using momentum or jerking movements.

Improve Your 2-mile Run Time

Improving your 2-mile run time requires a combination of cardiovascular exercise and proper training techniques. Here are some tips to help you improve your 2-mile run time:

Start by jogging or running regularly, with a focus on building your endurance.
Incorporate interval training into your workout routine, such as alternating between sprints and jogs.
Focus on building your leg strength, as this will help you maintain proper form and technique during the run.
Practice running in a variety of conditions, such as hills and uneven terrain.

2-mile Run Tips

Focus on building your endurance.
Incorporate interval training into your workout routine.
Focus on building your leg strength.
Practice running in a variety of conditions.

Stay Motivated and Focused

Staying motivated and focused is crucial to passing the IST. Here are some tips to help you stay motivated and focused:

Set specific and achievable goals for each event.
Develop a workout routine that you enjoy and that challenges you.
Find a workout buddy or accountability partner to help you stay motivated.
Reward yourself for reaching your goals and milestones.
Stay positive and focused, and remind yourself why you're working towards passing the IST.

Staying Motivated Tips

Set specific and achievable goals.
Develop a workout routine that you enjoy.
Find a workout buddy or accountability partner.
Reward yourself for reaching your goals and milestones.
Stay positive and focused.

Gallery of Army Initial Strength Test Images

Army Initial Strength Test Image Gallery

We hope this article has provided you with the information and tips you need to pass the Army Initial Strength Test. Remember to stay motivated and focused, and to develop a workout routine that targets your weaknesses and improves your overall physical fitness. With hard work and dedication, you can achieve your goal of passing the IST and joining the army.