Intro
Boost your military career with a passing score on the Army Physical Fitness Test (APFT). Discover 7 proven strategies to ace the test, including effective workout routines, nutrition planning, and mental preparation. Improve your push-up, sit-up, and 2-mile run scores with these expert tips and dominate the APFT with confidence.
Staying physically fit is essential for anyone who wants to serve in the army. The Army Personal Fitness Test (APFT) is a crucial evaluation that assesses a soldier's physical fitness and readiness for combat. The test consists of three main events: push-ups, sit-ups, and a 2-mile run. To ace the APFT, soldiers must be in top physical condition, and that requires a well-structured training plan. In this article, we will discuss seven ways to help you prepare for and pass the APFT with flying colors.
Understand the APFT Requirements
Before we dive into the training tips, it's essential to understand what the APFT entails. The test consists of three events: push-ups, sit-ups, and a 2-mile run. Each event is timed, and soldiers are awarded points based on their performance. The maximum score for each event is 100 points, and the minimum score required to pass is 180 points. The APFT is a critical evaluation that assesses a soldier's physical fitness and readiness for combat.
APFT Scoring System
- Push-ups: 30-100 points
- Sit-ups: 30-100 points
- 2-mile run: 30-100 points
Create a Training Plan
Creating a training plan is crucial to prepare for the APFT. A well-structured plan should include a mix of cardio, strength training, and flexibility exercises. It's essential to focus on exercises that improve your overall fitness, such as running, cycling, and swimming. Additionally, incorporate exercises that target specific muscle groups, such as push-ups, sit-ups, and squats.
Sample Training Plan
- Monday: Cardio day (running, cycling, or swimming)
- Tuesday: Strength training day (push-ups, sit-ups, and squats)
- Wednesday: Rest day
- Thursday: Cardio day
- Friday: Strength training day
- Saturday: Rest day
- Sunday: Long run or bike ride
Incorporate High-Intensity Interval Training (HIIT)
HIIT is an effective way to improve cardiovascular fitness and burn calories. It involves short bursts of high-intensity exercise followed by brief periods of rest. Incorporate HIIT into your training plan to improve your endurance and increase your chances of passing the APFT.
Sample HIIT Workout
- Warm-up: 5-minute jog
- Sprints: 30 seconds of sprinting followed by 30 seconds of rest
- Burpees: 10 reps followed by 30 seconds of rest
- Mountain climbers: 20 reps followed by 30 seconds of rest
- Cool-down: 5-minute jog
Focus on Core Strength
Core strength is essential for passing the APFT. Focus on exercises that target your core muscles, such as planks, sit-ups, and Russian twists. A strong core will help you maintain good posture, improve your balance, and increase your overall stability.
Core Strengthening Exercises
- Plank: Hold a plank position for 30-60 seconds
- Sit-ups: 10-20 reps
- Russian twists: 10-20 reps
- Leg raises: 10-20 reps
Improve Your Running Technique
Proper running technique is crucial for passing the 2-mile run event. Focus on maintaining good posture, landing midfoot or forefoot, and keeping your arms relaxed. Practice running with proper form to improve your efficiency and reduce your risk of injury.
Running Technique Tips
- Maintain good posture: Keep your head up, shoulders relaxed, and torso upright
- Land midfoot or forefoot: Avoid heel striking to reduce your risk of injury
- Keep your arms relaxed: Avoid crossing your arms over your body or holding them too far away from your body
Stay Hydrated and Fueled
Proper hydration and nutrition are essential for optimal physical performance. Focus on drinking plenty of water and consuming a balanced diet that includes complex carbohydrates, lean protein, and healthy fats. Avoid sugary drinks and foods that are high in salt and sugar.
Hydration Tips
- Drink at least 8-10 glasses of water per day
- Avoid sugary drinks and caffeine
- Monitor your urine output: If your urine is dark yellow or you're not urinating frequently enough, you may be dehydrated
Get Enough Rest and Recovery
Adequate rest and recovery are crucial for physical performance. Focus on getting at least 7-9 hours of sleep per night and taking rest days as needed. Incorporate stretching and foam rolling into your routine to improve your flexibility and reduce muscle soreness.
Recovery Tips
- Get at least 7-9 hours of sleep per night
- Take rest days as needed
- Incorporate stretching and foam rolling into your routine
APFT Image Gallery
We hope this article has provided you with valuable tips and strategies to help you prepare for and pass the APFT. Remember to stay focused, work hard, and believe in yourself. With dedication and perseverance, you can achieve your goals and become a top-performing soldier.