What Does Your Pre-APFT Routine Consist of?

2015-06-30T07:29:07-04:00

Yesterday, I took an APFT.

Over my almost 14 years of service, and many APFTs taken, I've come to develop a bit of a 'routine' for myself.

Though I do train leading up to/well-advance of the APFT, there are certain things I have begun to do specifically in the week/night/day of just before the APFT.

Granted, for the longest time I really just 'showed up', and I know alot of Soldiers are like that.

I didn't really put much thought into the APFT...as I get older, though, I do feel like my 'routine' has contributed to my mental and physical preparation, to perform at my best on the day of the test.

Here are some things I do:

1) I eat a very light breakfast. No eggs, milk, etc. Yesterday, I had a spoonful of peanut butter, a handful of raisins, and a little water.

2) Attached is a picture of these PowerGel packets I take just before the run. A few years ago, when I was newly commissioned, our unit 1SG slipped me one of these. He said, "Sir, take this...trust me.". This guy was a PT God. I took it, ran the best I had ever run, and I started to take these just before the run from then on out.

3) I take a hot shower the night before the APFT. Not sure if anyone else does this, but I do some light stretching in the shower--the heat just seems to lighten up and relax my muscles a bit.

....so, what does your Pre-APFT routine look like?

Do you do anything in particular? Nothing at all?

Anything that would seem 'odd' or 'peculiar', but that actually "works" and causes you, personally, to perform better?

Supplements? Vitamins? Foods? etc....

Response by MSG Private RallyPoint Member made Jun 30 at 2015 7:41 AM

2015-06-30T07:41:05-04:00

wake up. get dressed. go to APFT. drink coffee afterwards. that's pretty much it

Response by SSG Steven Borders made Jun 30 at 2015 7:50 AM

2015-06-30T07:50:30-04:00

Pretty much the same as MSG Private RallyPoint Member. Except replace coffee with Monster Rehab.

Response by CSM Private RallyPoint Member made Jun 30 at 2015 7:51 AM

2015-06-30T07:51:53-04:00

I just show up and take the APFT. It's been working great for 28 years.

Response by SFC Private RallyPoint Member made Jun 30 at 2015 7:56 AM

2015-06-30T07:56:55-04:00

I cook myself a small portion of noodles the night before at dinner. Olive oil and spices.
Not sure if this is good or bad, it's just a mental thing. I wear a wrist watch too

Response by SFC Private RallyPoint Member made Jun 30 at 2015 8:05 AM

2015-06-30T08:05:38-04:00

Still do some PT the weekend before the APFT if it falls on a Monday

Response by Sgt Aaron Kennedy, MS made Jun 30 at 2015 8:30 AM

2015-06-30T08:30:39-04:00

Although I haven't taken a (A)PFT in years, I run several Half marathons a year, and have developed a routine because of that.

First, beginning the week of, I make sure my nutrition is correct. Bad nutrition will kill performance. Although the event itself is actually short, the maintenance leading up to it is not.

Second, TWO days prior I make sure I get plenty of sleep & rest. Enough time for the body to rebuild and recover from anything strenuous I may have done in the preceding week.

The day prior I make sure to get enough calories, and eat a bag of chips (salt), as well as bump my hydration up. Food is fuel. Without it you can't perform.

That evening I usually have a chocolate milk (this gets the "wheels turning" for me) before bed, and another for breakfast, as well as a bagel and a little bit of creamcheese. I time it so that my last "pit stop" is about 30 minutes before the Event.

My goal is to have a topped off "fuel tank" (energy reserves), empty bowels & bladder when the gun goes off so I can focus on the event itself.

Response by MAJ Robert (Bob) Petrarca made Jun 30 at 2015 9:15 AM

2015-06-30T09:15:40-04:00

Lately...

Followed by 3 laps around the cable channels, some lawn maintenance and walking the dog. Still 60 points for each event :-)

Response by CPT Chris Loomis made Jun 30 at 2015 9:27 AM

2015-06-30T09:27:55-04:00

A lot of prayer........ LOL!

No seriously, two days before I start eating rice or pasta at each dinner. I also hydrate constantly with Gatorade (yellow, orange, or red) and consume at least one gallon of Gatorade in addition to everything else I'm drinking at meals et cetera. In those two days I also take extra protein, creatine and glutamine supplements.

The morning of I get up extra early, stretch, shower/dress, and then eat. I eat a bagel with a slice of cheese, an apple or orange, one cup of black coffee and a glass of Gatorade.

Then I get'er done!!

Response by COL Charles Williams made Jun 30 at 2015 9:47 AM

2015-06-30T09:47:50-04:00

CPT Private RallyPoint Member Well aside from CSM Private RallyPoint Member stated so correctly and succinctly... The APFT by design, is supposed to be a measure of your daily general fitness, not an event you train-up for every six months. Also, Understanding when I enlisted in 1980 we did PT and the APFT in boots, fatigue pants, and a t-shirt... And, understanding that I always endeavored to max, and never scored below a 290 - leaders should be leading by example here too - This is what I would do.

1. Do PT at least six days a week, and focus on doing push-ups (form and quantity), stomach and hip flexor improvement (but not a lot of sit-ups), and both distance running and speed improvement.

2. I would try and do Max Push-Ups (80 or more) in 2 minutes once a week. Sit-ups, I would stick to crunches and other exercises that did not cause so much back and neck strain. 2 miles times, probably at least monthly.

3. You need a good personal and unit PT program focused on both the APFT and the special physical skills need for your specific job. Variety is a key as well. I am not a big sports fan, but is does have a place, assuming collective unit fitness is good.

4. Finally, the night before the APFT, when I was younger we used to carbo load on pasta.... Not sure if that helps/helped.

No supplements... No special diets... Just good and steady PT program, focused on the standards and my personal and organizational goals.

That said as CSM Private RallyPoint Member stated, you should be able to show up any day, at any time and do your personal best.

Response by LTC(P) Private RallyPoint Member made Jun 30 at 2015 9:51 AM

2015-06-30T09:51:20-04:00

I found to do better on the push-ups and set ups if I do a short set of 10 to 20 the morning of as soon as I wake up. Also I'll go run a half mile at a very easy pace to loosen up. if you've ever done sets of push-ups you've probably noticed that your second and third set sometimes you can do more than your first set this is because you're now properly warmed up

Response by SFC William Swartz Jr made Jun 30 at 2015 9:54 AM

2015-06-30T09:54:40-04:00

My routine was coffee and smokes prior to taking, did wonders for me for 26 years!!

Response by SFC Stephen King made Jun 30 at 2015 10:22 AM

2015-06-30T10:22:56-04:00

Train all the way until a week out a good pasta meal the night before and hydrate all week. I been doing this for 25yrs seems to work.

Response by SGT William Howell made Jun 30 at 2015 10:41 AM

2015-06-30T10:41:55-04:00

Prayer!

Response by MAJ Robert (Bob) Petrarca made Jun 30 at 2015 2:24 PM

2015-06-30T14:24:50-04:00

It's all about the donuts

https://screen.yahoo.com/little-chocolate-donuts-000000416.html

Little Chocolate Donuts | Saturday Night Live - Yahoo Screen

The secret to all successful athletes: Little Chocolate Donuts.

Response by SPC Private RallyPoint Member made Jun 30 at 2015 4:33 PM

2015-06-30T16:33:31-04:00

I wind up getting really nervous the day of, mainly so that my adrenaline pumps when I go for the APFT. Also I take some sort of pre-workout before the whole test. It sort of wears off by the time I go for the run though, but by that time I've already passed my PU/SU and I won't let myself fail the run. So far it works because I just got a 260 the other day on my APFT!

Response by SSG Jeff Binkiewicz made Jul 2 at 2015 4:58 AM

2015-07-02T04:58:40-04:00

POT OF COFFEE. 290 OR ABOVE EVERY TIME.

Response by MSG Private RallyPoint Member made Jul 8 at 2015 11:32 AM

2015-07-08T11:32:38-04:00

It's a joke what this administration is doing to our military and our country. I fear because both my sons are serving now

Response by Cpl Private RallyPoint Member made Jul 8 at 2015 3:55 PM

2015-07-08T15:55:33-04:00

I cry myself to sleep the night before after hydrating all day of course. Then I cry the morning of when I wake up. My results are usually good (I'm a first class every time).

Response by SPC Private RallyPoint Member made Jul 9 at 2015 1:27 AM

2015-07-09T01:27:43-04:00

Eat a medium cheese pizza the day before and show up. Its been getting me 300+ so far but im also an avid weightlifter and very much into nutrition 24-7/365 which we should all be. That way if I have a bad night the day before, I atleast score a 280+.

Response by MSG Dan Castaneda made Jun 8 at 2016 2:42 PM

2016-06-08T14:42:15-04:00

I preset my headphones so that the best most motivating songs are ready to play. I arrive early and stretch out really well, and I try to get to the front of the line. This way I have more recovery time before the run. Head phones are the ticket though.