Posted on Oct 15, 2017
What are some good exercises to get back into shape for a PT test (Air Force PFT)?
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Posted 8 y ago
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Looking at the Airforce PT Test I'd recommend doing a lot of Calisthenics if your goal is truly that. Most people will just train in the gym, and while that will make you stronger it may not make you better at the PT Test. For the running portion I'd recommend starting out slow since you should have a lot of time. I believe that if you ran every other day maybe starting out around the 1-2 mile mark and made your way up to 3 miles the 1.5 mile PT test will feel like a breeze. As for the pushups/sit-ups try having an everyother day sort of event as well this can be on the same day as the run or on the opposite day, just avoid over training! Your muscles need time to recover or it will all be a waste of time.
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SMSgt Lawrence McCarter
I would agree, don't injure Yourself by overdoing it, every other or every few days seemed to work out ok. It seems also practice the exercises You are training for on a PT test and don't be afraid to do other physical work as well. Build up to it but don't doom Yourself to failure or disability but overstretching the limits of endurance.
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So, when I was going through a mass of PT failures and was put under a more... inventive exercise routine... my flight chief was found of putting a weighted-down ruck sack on my back and having me walk stairs, or walk around the compound, or just walk in general. I'd just be sitting in my duty section, and he'd come on by and say "let's go", hand me the bag, and I'd strap it on and go for an hour. Then there was the specific requirement stuff. Sit-ups were always on an declined bench, normal to start off, then holding progressively heavier free weight plates over my chest as I was doing them. Push-ups were just doing various arm-strengthening exercises, anything working the same muscle groups.
Also, one exercise I'm a fan of. Brace yourself with a hand against the wall, stand on one leg, and lift up with the front of your foot. Rep 25 times, each leg, rest, then repeat. Increase reps as you are able. It's a hell of a way to tone and strengthen your legs, you can do it virtually anywhere, and takes a grand total of 3 minutes.
Also, one exercise I'm a fan of. Brace yourself with a hand against the wall, stand on one leg, and lift up with the front of your foot. Rep 25 times, each leg, rest, then repeat. Increase reps as you are able. It's a hell of a way to tone and strengthen your legs, you can do it virtually anywhere, and takes a grand total of 3 minutes.
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SSgt (Join to see)
Good advice, SSgt Ryan Sylvester. SrA (Join to see) This is a good start. I would follow the run portion given earlier, too. The target is 1.5 miles. Your general runs should then be 3 miles. That way you build up your stamina and 1.5 will be cake for you. you'll even be able to kick it up a gear when you get towards the end because you should still have lots of gas in the tank.
The incline sit up (adding weight) will definitely ramp up your horizontal sit up rate. You can even add in weighted Russian twists to up your Ab strength even more.
For pushups, work on exercises focusing on your chest, shoulders, Triceps, and Lats (Secondary). Make sure your elbows are "below" your shoulders - don't want wings.
Remember, 2 mins for your sit ups & push ups is an eternity. Set up a good pace & push them out. In your runs, find that Zen place in your mind & go!
The incline sit up (adding weight) will definitely ramp up your horizontal sit up rate. You can even add in weighted Russian twists to up your Ab strength even more.
For pushups, work on exercises focusing on your chest, shoulders, Triceps, and Lats (Secondary). Make sure your elbows are "below" your shoulders - don't want wings.
Remember, 2 mins for your sit ups & push ups is an eternity. Set up a good pace & push them out. In your runs, find that Zen place in your mind & go!
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Look up American Defence University. It has some great programs developed by TSgt Nathanael Morrison, a former PJ. He knows his stuff.
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Do the actual exercises You need to pass the PT test. Don't do them daily but perhaps every other day, the object is to progress NOT disable or injure Yourself. Don't sit like a lump, even getting up and walking around helps. I never failed an Air Force PT test and years later after AF retirement on a Armed Federal Contract still had to meet AF physical standard and despite being in My 60s still did, the running, push ups, sit ups etc. Did the 1.5 mile run despite My age in 9:46 and push ups, sit ups in 1/3 the time allocated for each. I have trouble just sitting still anyway, a lot of it is My metabolism I have to be moving around. That also helped keep My weight in control, it hasn't changed in over 40 years, still 6'2" 190 to 195, i have never reached 200 in my entire life.
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SMSgt Lawrence McCarter
SrA (Join to see) - Thanks, although My Dad Who is 91 still works, at home He still used His chainsaw, does work with His tractor that has a backhoe and front end loader on it, does His own vehicle repairs., welding, brazing, has an active Commercial driver license and drives charter bus trips and has no physical limitations or mobility problems, He has been 5'10" at 175 for the last 60 years, my Mom will be 90 in November, just as good a shape. Both stay active and are not couch potatoes. I think that also goes a long way. MY Dad also is a WWII Veteran of the US Navy and was still on active duty during the Korean War.
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I had a friend at school that would run the PT test a couple of times in a row at a time. Built up to 3 or 4 consecutive runnings of the test. He would do this about a month before the test (in addition to the other PT he did). When the actual test came, he always did really well.
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The putting green and/or getting proficient with using the remote to operate any device -- lol
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