Help passing the PT test?

2015-01-02T10:45:21-05:00

I'm a young soldier and I recently was stationed in a high altitude area that has made my run time suffer. I need to continue to acclimate to the altitude but I am to work out on my own. Does any one have some advice on work out programs that I can do to improve not only my run time but maxing out all events?

Note: Photo added by RP Staff

Response by CSM Michael J. Uhlig made Jan 2 at 2015 11:10 AM

2015-01-02T11:10:28-05:00

SGT Michael Ellman is spot on! I'd recommend getting yourself acclimated to the elevation, it typically only causes you to lose 75 - 90 seconds on the run.....this is not too much to overcome. You might hear about the elevation trainer mask, I'd recommend getting yourself acclimated and in better shape before using it, but it is a great addition for your workouts.

Response by 1SG Private RallyPoint Member made Jan 2 at 2015 11:11 AM

2015-01-02T11:11:04-05:00

You can do other exercises at the gym that will help your aerobic endurance. The rowing machines are excellent for this. If you increase your aerobic capacity and continue to run on a regular basis, you should show improvement

Response by SSgt Private RallyPoint Member made Jan 2 at 2015 11:22 AM

2015-01-02T11:22:49-05:00

I always recommend soldiers who are having trouble running the APFT to run intervals, such as 30/60s,60/120s, whatever form, or run for time instead of distance. Something I've observed holds people back, is the perception that they can't run. If you save energy on a 4 mile run and jog the whole thing instead of RUNNING it, you'll have a hard time improving. If as SGT Ellman suggests you run for time, it will help you mentally. You don't have to worry about "running out of steam" before you finish, because you are running time. Run as fast as you can the whole time. If that is just a hobble by the end, so be it. You ran the whole predetermined time. And you'll do better the next time you run.

Response by PO2 Corey Ferretti made Jan 2 at 2015 11:28 AM

2015-01-02T11:28:01-05:00

You are going to just have to run up there. I was stationed at high altitude and it sucked. The only way to get acclimated to it is to run. You should of been giving a grace period unless that is just the Navy. If you transferred with in so many months of a PT test you were allowed to not take it due to the altitude change. Here is the best way to improve and max on all your events. Are you ready for it? Practice, practice, practice Find a work out regiment you like and stick to it. Talk to your Command Fitness leader and im sure they can point you in the right direction.

Response by SSG Private RallyPoint Member made Jan 2 at 2015 12:43 PM

2015-01-02T12:43:21-05:00

If you want to excel it takes hard work on your own. Unit Fitness is to barely keep you ready for a P.T. Test. Since you just came out of training you most likely have a little work to do as I just left TRADOC and can say that the fitness can be lacking.

I personally utilize the perfect push-up while elevated in order to ensure that I max the p/u event. The other benefit by using the perfect push-up is that it works the whole shoulder instead of one motion which can eventually cause an injury.

For the sit-ups I use a 25-LB weight plate while training and get to more than the max within two minutes. This makes the s/u event much easier on the actual test.

I personally have a bunch of leg injuries as I am AIRBORNE and a Skydiver. Therefore I try to use the elliptical for my cardio conditioning. I would suggest finding a hill or stadium which is easy to locate where you are. I have taught classes on Carson.

Of course you should always mix things up so as not to get bored or work the same muscles all the time. I am sure there are some great programs on Carson as there are on other installations.

If you can find someone motivated enough to work out with you that would be great but I have found that most are not that dedicated to staying in shape. It is extremely important to prevent injury or for recovery from injury. I have come back from some severe incidents and I credit my health and personal dedication to fitness and physical therapy.

Remember this, you are probably young and t is hard because you have to condition your body for things. As odd as it sounds it gets easier as you get older. Men are at peak physical fitness mid to late 20's. Of course if you are dedicated age does not matter.

I wish you all the luck. Stay Motivated, focus on your career, and great things shall happen.

Response by MSG Private RallyPoint Member made Jan 2 at 2015 12:50 PM

2015-01-02T12:50:57-05:00

Don't neglect running sprints while running. Granted, the APFT is a 2M run and you have to work on that, but working on sprinting (i.e. sprint the straights and jog the curves on a pt track) will also help improve your run time.

Response by 1SG Private RallyPoint Member made Jan 2 at 2015 12:55 PM

2015-01-02T12:55:30-05:00

I had that same problem while stationed at Fort Carson. What I did to raise run time was run radar or commo hill. After running it ten times a month my time got better.
V/r
1SG Haro

Response by CPT Private RallyPoint Member made Jan 2 at 2015 1:13 PM

2015-01-02T13:13:28-05:00

As many have stated the only way to get better is to run more. I would do so smartly. Just running is good but if you target certain areas it will pay off.

1. Sprints
2. Incline and Decline (up and down hill)
3. 4 mile runs

I would train in all of these. In addition I would build your core and also work on high oxygen drawing exercises, basically stuff that makes you breathe hard. I like to use a stair climber for about 20 mins. I would harder on that than I do on a 2 mile run. It works your lungs and makes you more efficient. Just so you know the longer you live there the more your body will adapt to it. I hopes this helps.

Response by SPC Christopher Morehouse made Jan 2 at 2015 1:16 PM

2015-01-02T13:16:14-05:00

I always sucked at running, it was my worst event by far. Get with some one who knows 'how' to run, and make sure your stride is right. I had big stupid stompy steps that just plowed all my energy into the ground with each stride. I didn't realize this until long after it mattered, but my problem wasn't stamina, it was I didn't know 'how' to run. Also take some aspirin before you run.

For the Sit ups, I used to max those easy. Simple trick, suck in your gut all day long. Get into that habit and you'll have no problem maxing sit ups.

Push ups is easy, just do push ups.

Response by SSG(P) Private RallyPoint Member made Jan 2 at 2015 1:48 PM

2015-01-02T13:48:51-05:00

Go to bodybuilding.com, there you can design or pick workout plans that. What is great about the website it will help with dsily, weekly and monthly goals furthermore, there are other people you can chat with to help motivate and encourge on those days you just dont want to workout. There are also ex sp forces guys like gregg plitt that have excellent workouts. Find a workout buddy and if you have a wellness center where you are at go take the fitness test and talk to a fitness consilur who can also tailor male you a workout based of your test results. Good luck

Response by Maj Private RallyPoint Member made Jan 2 at 2015 1:50 PM

2015-01-02T13:50:23-05:00

Hydrate. Do pushups and crunches daily, building up to max sets for your PT score. Run three to four times per week. One long run, two or three times the distance for your test, two interval type workouts, and one strong cardio like rowing, basketball, crossfit type. Tabata workouts are hard but thorough and shows how intensity in training will improve your endurance.
Find someone to workout with our someone to report your workouts to for accountability.
Hydrate...at least 0.5 gallons of water per day until acclimated.

Response by SSG(P) Private RallyPoint Member made Jan 16 at 2015 3:30 AM

2015-01-16T03:30:40-05:00

If you want to get better at running, you need to run more. I don't mean just long distance alternate sprints and long distance running. Also, make sure you give yourself at least 1 break day a week to let your muscles rest.

The same thing applies to sit-ups and push-ups. The more you practice those the better you will get. Something that always worked for me with sit-ups before was to do a lot of different ab exercises. My favorite was doing leg lifts, flutterkicks, and reverse sit-ups (where you start in the up position then go down about 2/3 of the way and come back up). For push-ups I just did more push-ups while also working on my form.

Response by SGT Private RallyPoint Member made May 10 at 2016 9:34 PM

2016-05-10T21:34:41-04:00

I have suffered the same thing. At my last duty station I worked so hard to get my time down were I was one minute from maxing, just to move to PCS to a high altitude and have my run time suck once again. I have to admit the only thing that has recently helped me is running outside all the time. It does not matter if I am doing distance running or interval training, I have found that forcing myself to do my exercise outside in the elements, instead of in the gym is what is helping.

Response by CPT Private RallyPoint Member made May 25 at 2016 3:26 PM

2016-05-25T15:26:18-04:00

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