Originally Posted by
Geoff Bischoff
Heya man: On passing APFT.
1) Get strong (I know you're working that).
2) Work conditioning (also working that).
3) On situps and pushups.
A method I used while training to try out for Special Forces (I didn't make it, but I crushed my old APFT scores [85 pushups, 74 situps, 13:58 run]) went like this:
Session 1: While fresh, test yourself all-out on a 2 minute pushup test, 2 minute situp test, and a 2-mile run. Allow 10 minutes between events just like the real test. Record your score.
Session 2: A week later on the same day, after you've done a week of other training (including strength training, especially the bench and squat. Squat makes your situps STRONG AF but doesn't help situp endurance much in my experience): Pushups and Situps: 30 seconds x4 sets, with 2 minutes rest between your four sets. Aim for 30% of your 2-minute amount in 30 seconds. Record results. Run: Run 4 half-mile "sets" at your 2mile pace-per-mile minus 15 seconds. Rest 2 minutes between sets.
Session 3: A week later. Pushups/situps: Same but aim for 40%. Run: Same but -30 seconds per half mile.
Session 4: A week later. Pushups/situps: Same but aim for 50%. Run: Same but -45 seconds per half mile.
Session 5: Repeat session 1 (mock test), record new results; then do 2, 3, 4 with your new numbers.
Rooting for you!