Military PFT - JP Fitness Forums

primus diddy · 02-22-2008, 04:36 PM

I want to be able to get a perfect score on the Army Personal Fitness Test. That means 100 push-ups in two minutes, 100 sit-ups in two minutes, and two mile run in 13:00. I'd also like to be able to do 15 or so dead hand pull-ups. These are the score recommended for people who want to join a Special Forces group.

I don't want to join the military (at least until I can do this...and even then I'm not sure), but I would like to be in Special Forces shape. I wanted to get advice from you guys as to how to accomplish this. Here's what I'm doing now:

I started doing 210 push-ups a day (after a few weeks of doing 100 every other day) today. I plan to continue this for 10 day, then resting my upper body for a few days. I got this from an article by Stew Smith. I'm only going to do it once though, because I don't want to hurt myself.

I can already do the sit-ups portion.

Running is an issue right now because it's absolutely frigid up here in Maine. The sidewalks are all ice and I can't afford a gym membership (and don't have/can't afford a car to get to the gym). The only running I've ever done is what has been necessary in growing up playing outside and just general "I'll race you to that tree!" stuff. Any ideas?

I can't do a pull-up though, and have no idea how I'm going to get that first key one. I'm doing flexed arm hangs and lowering myself as slowly as I can. I'm not using a rigid plan for this though and just do it when I remember.

I have NO extra money to spend on dumbbells or a gym membership. Any ideas?

JoshDunn · 02-22-2008, 05:57 PM

Do you have a pull up bar? or what are you using now?
Whats your training history?
Whats your height, weight, body fat % (if known)?
When do you want to achieve this goal?

I'm trying to get an idea if your someone who is fit and skinny but weak or someone who is sedentry, saw some special forces show on tv and now wants to be as fit as they are.

primus diddy · 02-22-2008, 06:43 PM

I'm six feet, 150lbs. I'm using a metal bar in my closet as a pull-up bar. I don't know my body fat percentage, but it's probably pretty low. I'm skinny, but I've always been in approximately average shape. I was born prematurely so I don't have all the muscles most people do, they didn't have time to develop. Consequently I've always looked like I'm in much worse shape than I am.

I have no real training history. All physical activity I've done has been stuff like hiking and playing backyard football and wrestling with friends and whatnot. I have a physical job, but it's seasonal so I don't really do much in the winter (I changed that this winter).

I guess you could say I'm fit and skinny but weak. That's a tough call though because most people wouldn't describe me as weak.

I don't really know when I want to achieve the goal...the sooner the better I guess, but I don't lack patience. I don't want to use supplements and what not. Joining the military isn't a real goal right now. Being in shape is, and having the knowledge that if I decide to join I'll be in good enough shape to do well without killing myself seems like a good thing. I've found that I've been able to push myself to do most workouts I've been asked to or have asked myself to do.

I'm neither fitness buff nor couch potato.

Thanks for your reply!

primus diddy · 02-23-2008, 04:58 PM

Bump! I'd really like some tips on getting strong enough for pull-ups without weights or a gym membership.

Cynic · 02-23-2008, 05:01 PM

Quote:

Originally Posted by primus diddy

I have NO extra money to spend on dumbbells or a gym membership. Any ideas?

This is not necessary if you look at what you have available to you now.

Do you have a backpack? Some books, magazines, etc?

That can create external loading.

Do you have a rope you can throw over your bar? Will your bar support your weight + a backpack loaded with books?

primus diddy · 02-24-2008, 10:41 AM

Yes to all of those questions. Those are really good ideas. Thanks!

Cynic · 02-24-2008, 10:45 AM

If you're going into the Army, you're going to be rucking everywhere, so get used to having a pack on your back.

However, you will not do PT with a ruck on your back, through you will run on occasion (crossing the road), but I don't know the training for Special Ops. SEAL training has them carry a log all the time. No idea on Green Berets.

StuWard · 02-24-2008, 11:20 AM

You need to get stronger and bigger all over.

You seem to have reasonable muscle endurance but you are probably weak all over. Start making your pushups and situps harder along with training chinups.

Work towards doing freestanding handstand pushups and weighted hanging by your knees sit ups. Work you way up to one legged squats.

Every 2 days, work on these strength exercises and follow them with your endurance exercises.

Starting eating more, and make sure it's high quality food.

Stu

Lisa~ · 02-24-2008, 12:15 PM

One of these chin-up/pull-up programs might give you some ideas on how to progress:

Keep Your Chin Up

Armstrong Pullup Program

gobbla · 02-25-2008, 12:56 AM

Check out RossTraining - Bridging The Gap Between Ordinary and Extraordinary (articles\forum) for some ideas on cheap\free conditioning things.

A: It has to be pretty cold for a PJ (or other special guy) NOT to run. The trick to being one of them isn't showing up in the best shape, it's having a freakishly large nut sack. Mental toughness. Accomplish the mission no matter what. If you want to have that mentality, then have that mentality. No excuses, get it done.

B: The PFT has no reflection what so ever on being ready for war, special forces or otherwise. That's especially obvious with the marines changing theirs to reflect wartime skills VS running in tennis shoes and shorts.

C: I like Cynic's idea of loading up a ruck. Play with it...do circuits with it 2-3 times a week. Run 3-4x a week. Standard BW (or light) circuits (fast) 1-2x 5min or so 2-3x a week.

strambo · 02-25-2008, 07:40 AM

Your numbers are off for the PT test. 18-12 year old category: 71 pushups is max, 78 situps and 13:00 for the 2 mile is correct.

The APFT isn't a good indicator of fitness for combat...as suggested by others, get used to moving with a heavy (45# plus) rucksack on.

Getting into a Spec Ops unit mostly takes mental toughness...i.e. don't quit.

primus diddy · 02-25-2008, 02:06 PM

Like I said, I'm not trying to say I'm going into the military. My goal is to be in that type of shape. Whether or not I sign up doesn't really depend on what kind of shape I'm in, but it's still a comfort.

Don't get me wrong about cold whether. For most of my life I've been outside during the coldest of Maine winters for days. I've been "rucking" in one form or another for most of my life and that's not a concern. My concern is that I don't want to start running on icy sidewalks. I have enough trouble walking briskly on them.

Quote:

You seem to have reasonable muscle endurance but you are probably weak all over. Start making your pushups and situps harder along with training chinups.

Would you recommend elevating my feel as opposed to adding weight (like what I might do by using my weighted backpack)? Would training really hard on push-ups increase my ability to do a pull-up very much? I know push-ups don't work your biceps very much, but doing a pull-up with a pronated (palms forward, unless I'm mistaken) works your upper back a lot, which push-ups do marginally. I'm just not sure how to go about getting the first pull-up. I'm still trying to do flexed arm hangs and lowering them to a (now) ten count, which I hear is good. My "pull-up bar", being a bar in my closet is only like four feet off the ground, compared to my six feet. Should I try to replace it? I could always run (or "ruck") to a playground after hours and do them at one of those. Good idea? Bad idea?

Thanks for all your responses, everyone. I'm about to take a look at those links. Sorry if I asked questions answered in those.

PS: I am eating quite well. Lots of eggs, potatoes, chicken, oatmeal, and fruits. I'm working on getting more fresh vegetables in my diet. I haven't started calorie counting an I'm not sure how to go about it...or even whether or not somebody like me would benefit much from it.

AFI82 · 02-26-2008, 12:06 PM

A few months ago I was unable to do a regular pull-up. I'm glad to say now that I can do 1!! I haven't been working at it as hard as I could have, but I've reached my first goal in that direction.

What helped me was doing assisted pull ups. Get yourself a chair, and set it about 3-4 feet away from your bar in the closet (you'll have to test for the right distance). Put your legs (from the knee down to the foot) on the chair while you grab the bar. It'll be like you're sitting with your legs straight out in front of you, except you'll be in the air. Then start doing some pull-ups. As you get better at them, put less of your legs on the chair, eventually working to where you just have your heels resting on it.

That movement has made the biggest difference in my progress.