Improve Your APFT Score

Life Hacks are common these days, and military life is no exception.  If you have struggled with your APFT scores, then this little hack will help you bridge the gap while you prepare the proper way to MAX OUT your APFT, and get that snazzy little patch for your PT uniform, not to mention the First Sergeant off your back…

Ready?  Here it is, by event.

Push-Ups
– Practice wide-arm push ups.  At first they will seem harder, but you will quickly get the hang of it.  The secret here is you will be using larger muscles to perform the push ups and ergonomically, you won’t have to go as far down to “break the plane”.  Also, when you reach the passing score for your age group, STOP.  Doing more will not improve your score overall, unless you are maxing out all events.  Save Your energy for the other two events.

- Crank out as many push ups as you can initially, then when you start to feel fatigued, rest for a few seconds and start doing ladders.  Do 5 reps, rest, 4 reps, rest, and so on until you reach the count to pass the test.

Sit-Ups
Any civilian fitness instructor or trainer will tell you that the sit up is bad for your neck and lower back, so make darn sure you do them with correct form.  Since the purpose of the sit up in the APFT is to test your abdominal and hip flexor endurance, make the most out of your larger and stronger hip flexor muscles.  To do this, ensure your sit up partner holds your feet rock-solid.  If you have to, remind them.  Also, just like the push-ups, when you reach the point of passing the test, STOP.

2 Mile Run
Unfortunately, the only way to train for the run is to run.  I know it sucks, I hate running too.  These few tips should help you get through the run.

- Choose some “sprint points” along the test route, then when you reach these points, sprint to the next one.  For example use light posts along the route to measure.  Sprint only form 1 light post to the next, then slack back down to your normal pace.

- Hydrate well the day before the test, not on the morning of the test.  Rehydrate immediately following the APFT.

- Don’t stay with the pack at the start.  Keep your regular pace and you will have more energy later in the run.

- The 2 Mile Run is the last event so give it your all.  In the last half mile, go for it.  Run your heart out and sprint to the finish.

Remember, these methods are only a stop-gap measure to make sure you don;t get in hot water over your APFT score while you train on your own to pass it properly.  There is no substitute for hard work.

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Good Luck!