How did you improve your PT score and achieve a 300 or above?

2018-03-29T00:06:20-04:00

I am attempting to max my PT test for promotion points by scoring a 300 and above. How did you increase your pushups, sit-ups and 2mile run time? I’d like to know others workout programs and how they went about maxing their pt score. Right now I am at a 260 and improving. I am in the 25 age bracket. Some advice would be much appreciated. Thanks.

Response by SPC Margaret Higgins made Mar 29 at 2018 12:14 AM

2018-03-29T00:14:43-04:00

SSG Private RallyPoint Member: If this helps you at all, Sergeant- I started out last running around the PT track; and I came in first around the track at the end of Basic Training.

Response by LTC Private RallyPoint Member made Mar 29 at 2018 12:59 AM

2018-03-29T00:59:19-04:00

I am 55 years old and I have muscle memory. When I was in basic training at age 31, I could not get above 260 on my APFT even though I maxed the Run at 12 minutes back then. When I was younger, I would do between 80 and a hundred push-ups. I would wait 5 minutes and try to do 40 more. I would wait another 5 minutes and do 80 sit-ups. I would wait 5 minutes and do 40 more. For the Run, I would do the 2-mile run with 8 laps around a 400m track. Since I know that running around the track takes a little more effort, I knew that this would be faster when I did it for record at the unit. I would mix up and do the 2-mile run rest 5 minutes and then do 400m sprints around the track. I would mix it up and do some distance running like three to five miles. I would also do the fartlek routine or speed run where I would run 2 to 400 m at a slow pace and then Sprint for 200m and slow down again. I also noticed that if you have bad weather or snow like I have here in Canada, I would put the treadmill on maximum incline 10 or 15 degrees and try to speed walk at least between 4.2 and 4.8 speed and then every couple minutes run for 30 seconds at 6.5 then slow down again to the 4.2 - 4.8 speed. I would do this for 30 minutes. I am 55 years old and I can still run about a 15 minute 2-mile. If you are at the gym, do your max push-ups and Max sit ups. Then rest 5 minutes between each set and then do half as many push-ups and sit-ups as your max. I would then do my regular routine at the gym. I do pull-ups, bar dips, arm curls, military and maybe some bench press if you are not too tired. Leg extensions, leg curls and maybe even some squats. I no longer can do an APFT Max but I do somewhere between 295 and 298 points. My biggest issue is the Run. When I was 17, I could run it and 11 minutes 15 seconds. That is considered a slow time by many period in basic training, I ran it in 12 minutes flat. When I was in Iraq in 2005, I ran it in 13 minutes 24 seconds. What I was 50, I could run it in 14 minutes 30 seconds. Honestly, I have not trained that much and I could probably run faster than that I just don't put much effort until right before the APFT. Hopefully, some of what I mentioned here will work for you to help improve your APFT score. Also, don't forget to go to the bathroom and clean your system out completely before you do your 2 mile run or you will be hampered by a slower time and the desire to poop yourself during the Run.

Response by COL Private RallyPoint Member made Mar 29 at 2018 2:04 AM

2018-03-29T02:04:57-04:00

I don't want to be Colonel Obvious here, but training for the PT test is simple. Push ups, sit ups and run. Do 100 push ups and 100 sit ups. Break them down however you want. If you are starting at 260 then, I'd start at sets of 20 or 30. Take a 60 second break between each set. Run 2 miles. Not for time, just to run. Do that for a week. Next week either up the repetitions by 5 or 10 and run 2.5 miles. Keep on increasing reps and/or reduce the time resting until you can reliably max your push ups and sit ups. Increase your runs until you are comfortably running 4-5 miles. Don't run any more than that. It's pretty simple, it just takes dedication to a very boring workout schedule. The other option is Crossfit. Get into a box and work your a$$ off for an hour every day. You will max the PT test without an issue after a dedicated work out schedule of about a month or two.

Response by CW2 Private RallyPoint Member made Mar 29 at 2018 4:43 AM

2018-03-29T04:43:45-04:00

The link below will take you to a 15 Day workout plan and some other useful tips that are tried and true for APFT improvement. I used this with my Platoon and it is effective... We held an average 279 APFT score.

https://www.military.com/military-fitness/fitness-test-prep/15-days-from-pft

15 Days From the PFT

This 15 day plan was written for a military member who had two weeks to pass his fitness test of 1.5 mile run, pushups, and situps. It is not designed for those members who have not exercised in months, but for those who just need an extra push to surpass the minimums.

Response by SGT Nathan G. made Mar 29 at 2018 8:20 AM

2018-03-29T08:20:01-04:00

I took the PT test in Future Soldier Training and maxed everything except the Pushups, I got you. My favorite workout to improve overall fitness is, "The Spartan Run".
It consists of a 3-4 mile run, depending on your fitness level, and many pushups, sit-ups, and squats.

Warmup by jogging lightly for 10-15 minutes and do 30 jumping jacks.

Run 1st mile at race pace.
Do 100 pushups, 100 sit-ups, and 100 squats.
Run 2nd mile at race pace.
Do 75 pushups, 75 sit-ups, and 75 squats.
Run 3rd mile at race pace.
Do 50 pushups, 50 sit-ups, and 50 squats.
If you would like to be a true spartan, go for the 4th mile.
Run 4th mile at race pace.
Do 25 pushups, 25 sit-ups, and 25 squats.

Cool down by lightly jogging for 10-20 minutes and stretch thoroughly.

Make sure you hydrate before doing this workout, you'll need the water in your system.

Response by Maj John Bell made Mar 30 at 2018 11:40 PM

2018-03-30T23:40:55-04:00

I went into the Marines able to max the pull-ups, and sit-ups, and I could max the Army standard for Push-ups; without specifically training for them. But I was a very physical kid both playing and doing chores. I grew up on a farm and had to do a lot of physical labor on the farm starting at 10. So I won't try to offer any advice there.

What stopped me from maxing the PFT was the 3-mile run. The Marines max the 3 mile run at 18:00. I couldn't break the 20:00 minute mark running downhill with a tail wind, my ass on fire, chased by a bear. If I wasn't in the field, I ran my own PFT four days a week as prep for my individual PT, plus never missed unit PT unless I was Officer of the Day or on leave. No matter what, I was always between 20:20 and 20:45. Then I saw a 10 minute documentary about how the Olympians were training for the Olympics at some high altitude venue. About the same time I read an article about interval training.

So I got the brilliant Idea that I would do intervals with my gas mask on. DO NOT DO THAT. After getting "bumped" by cars twice I realized I was a partially deaf dumbass with blinders on. So I got a painter's filtered respirator. Now I was a dumbass that could hear and see.

I do not know if the "science behind it was true or not. But here is the theory. The filters increase the resistance to inward and outward air flow. Your chest muscles have to work harder and get better at expanding your lungs, eventually increasing the available oxygen on any breath. After three months I was down to 18:40-19:10. That's the best I ever got. I was well-under the percent of body fat allowed by the Marines, but had to have a body fat waiver because I was consistently over the max allowable weight by 10 lbs. My thin rabbit friends always said meat necks are turtles, but I should be happy because for a turtle, I was pretty fast.

Response by CW3 Jeff Held made Mar 30 at 2018 11:49 PM

2018-03-30T23:49:43-04:00

Beast it out. Over do daily PT. Do 120 sit ups instead of 80; do 80 push-ups instead of 60. Run at least 4 miles and hammer that time down. Do a wide variety of exercises. When I first joined we had a 5 event PT test. My point; just do more than required and do lots of rep’s on a regular basis. Discipline.

Response by CPT Private RallyPoint Member made Mar 31 at 2018 12:23 AM

2018-03-31T00:23:16-04:00

Simple, you need to push yourself to muscle failure on the right exercises. Add in dips or weighted dips prior to push ups. Hold a weight and do sit ups to muscle failure and then do leg raises to failure. Only way to run faster is to run faster, profound I know. But seriously, do interval training, half a mile in 3 minutes, multiple times. You won't run faster by running farther, you have to learn how to breath and maintain a speed that is faster than your 100 point time. Train the specific muscle groups needed for the test to failure and they will get stronger.