mi-apft-plan

APFT Plan

$39.00

  •  6-week plan, 5 days/week; 2-a-day session every 2 weeks.
  • Laser focused to maximize your performance on APFT events: push ups, sit ups and running.
  • Plan is individually scaled so it can be reused before every APFT and always meet your fitness level.
  • This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Product Description

PROGRAM OVERVIEW

This training plan is specifically designed to improve Army Physical Fitness Test scores, meaning it is purposefully designed to improve your APFT performance. It is not a general fitness plan.

It is constantly challenging due to the nature of it’s individually scaling design.

We’re on Version 5 of this plan – it was last updated June, 2013. This version is different than previous versions in two ways:

1) Updated calisthenics progression (different than Version 3 and earlier).
2) Updated run interval progression and tables (different than Version 4 and earlier).

The sessions are designed to around an hour, except for Wednesdays, which should only take 20-30 minutes. Every other Monday you will perform 2-a-days (two sessions per day), one in the A.M. and one in the P.M. Each week has the same structure,

WEEKLY SCHEDULE

  • Monday: Weeks 1, 3, 5: AM: APFT; PM: Push-ups, Situps; Weeks 2, 4, 6: Push-ups, Sit-ups, Run
  • Tuesday: Run
  • Wednesday: Push-Ups, Sit-Ups,
  • Thursday: Run
  • Friday: Push-Ups, Sit-Ups, Run

CALISTHENICS PROGRESSIONS

During this program, every number of calisthenics repetitions you perform is based on the number of repetitions you completed during your last APFT in the program (Sessions 1, 11, and 21).

Example:

Athlete performs 50x Push-ups on APFT No.1 (Session 1).

The PM part of Session 1 from the plan calls for:

(1) 5 Rounds, every 90 sec.
30% of your Max Reps Push-Ups from APFT No. 1
then…
1 Round max reps Push-Ups

Which means …..

30% of 50x Push-ups is 15 (.3 x 50 = 15). So, a set your timer to 90 sec. On Round 1, do 15x Push-ups as fast as possible with proper form, then rest for the remaining time in the 90 sec. interval.
When Round 1’s 90 sec. is up, immediately begin Round 2 by sprinting though 15x push-ups as fast as possible with proper form, again resting for the remainder of the 90 sec. interval after completing all 15 reps. Repeat this through 5 Rounds. Then, immediately after Round 5’s 60 sec is up, do 1 Round of as many Push-ups as possible during the 90 sec. interval.

You can rest and start again if necessary – just work the entire 90 sec.

The Sit-up progression works in the exact same way.

RUN TRAINING AND RUN TABLES

The program includes scaled paces for your runs. These paces are based on your assessment results. Always use the latest assessment results to determine paces for subsequent training sessions.

Run Table
The table is scaled to your latest assessment time and dictates the pace you need to keep for each repeat of the interval. The tables are self-explanatory and easy to figure out as you work through the training plan.

Email coach@mtntactical.com if you have any questions and we’ll lead you through it.

REQUIRED EQUIPMENT

  • Stopwatch, preferably one that can record lap times and has a timer. (Timex Ironman is best)
  • Running area (track or other) with known 200m, 800m and 1 mile distances.

COMMON QUESTIONS

What if I can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.

What if I miss a training day?
If you miss a day, make up the session you missed the next day and follow the programming as prescribed. If this happens, we recommend training on a Saturday to stay on schedule.

Where do I find unfamiliar exercises?
See our Exercise Library HERE.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming.

Good Luck!

Questions? Email coach@mtntactical.com

Required Equipment

• Stopwatch, preferably one that can record lap times and has a timer. (Timex Ironman is best)

• Running area (track or other) with known 200m, 800m and 1 mile distances.

Kudos

Rob,

Wanted to let you know, did the program during airborne as much as I
could. Even with not making all the workouts it helped immensely. Made
it through SFAS and got selected. I continue to refer back to the
program, the operator sessions and use your APFT program here when I
can't get equipment.

Thanks for the help and the great programming,

C

--------
A few months ago I acquired your scalable APFT plan for and used it to prepare for a similar pt test here in Canada.  I added the pullup and bench training as per your advice and it worked like a charm and kept my body weight down.  I just wanted to say thanks and let you know that I find your methods and programs to be top notch, especially for those who train for results outside the gym and more specifically for combat.  So thanks again, keep up the good work.

- D
--------------------------

Rob,

I just wanted to let you know I scored a 290 on my APFT! It was my best score ever--19 points over my previous high score--and not bad for a 43 year old.

Your APFT training plan was the key to my success.  Thank you for your great training programs and the benefits they provide for our military members.

- B

*******************
Rob,

I apologize up front for the lengthy email...

I just took my record APFT after doing your plan and I had great results.
APFT #1: 60 PU, 77 SU, 14:50 run (260)
Record APFT: 80 PU, 85 SU, 13:14 run (300)
I stopped the pushups and sit-ups early (could have done 5 more pushups and 10 more sit-ups with the time I had left) and I maxed my run for my age group. Due to family and grad school commitments I couldn't do every workout (missed 7-9 workouts total) and still maxed my PT test. I know I could have done even better if I had stuck to the plan 100%. Thanks!

The only thing I didn't do was stick to your long distance run times, they seemed too slow for me. I ran an 8min pace for every run except one, and that one I ran at a 9 to 9:30 pace depending on the terrain. I hit every time progression for the sprints during the program so running faster on Wednesday didn't slow me down.

Up next is cadet summer training at USMA. After I graduate I'll be a TAC officer (similar to your Company Officer at USCGA, in fact we have a Coast Guard officer in our program who is headed down there upon graduation) for a company of cadets. I bought your Ranger School program last year to get me ready for this summer (I'm already Tab'd and I found out about you during my tour as an RI). I know this is overkill for cadet training but I'm hoping to ruck circles around kids that are 8-12 years my junior. I plan on doing an unload week while we travel and will start up next week. I'll let you know how it works out.

Thanks again for your great programming. I tell everyone who'll listen about MA and try to get them to see the wisdom in your methodology.

- J.

****************************
Rob,

I just wanted to say thanks again for such an awesome program. My detachment
took a record APFT this morning and the results amazed me. My detachments
average during the initial diagnostic was a very weak 242 and after doing
your APFT 6-Week Training Program our average was raised to a 273. My
background is Infantry so I believe it is important to be physical fit but
my Soldiers are Public Affairs and they do not hold the same belief in
physical fitness Infantry Soldiers do. I had two Soldiers raise their
average over 50 points and I made a believer out of them and the other
companies and detachments in my unit. Out of 10 companies and detachments we
had the second worst average and after six weeks we know have the highest.
Thanks again and keep up the amazing programming.

v/r
- C.

************************
Rob, I just read the young mans post/question about Ranger school prep and his idea that the MILATHLETE program doesn't translate well into APFT prep. Well let me tell you he is way off base. As you know from my correspondence over the past few months my BN has been using your program in preparation for Afghanistan for nearly a year. A couple of weeks ago my commander and I had to take our APFT for record before block leave, we realized on friday we needed one and came in monday and executed, no real specific prep. I am 41 he is 43 and we both scored in the extended scale over 300. The APFT is three events it could be completed in less than 30 minutes, its a day off.
IOBC offers a Ranger prep program that will easily prepare anyone to pass Ranger school. You can also go to RTB and run the 5 mile course. There are no secrets to passing Ranger school, just be in shape and have a pair of balls. LDR-7

CSM E
--------------------------------------------------------
Thank you very much for sending me the APFT program. I was able to get 375, which is the highest score you can get on the extended scale at West Point. I did 102 Pushups, 105 sit ups, and ran an 11:51 two mile. I got the highest score in my company. It is defiantly as a result of following your programs.

- J
------------------------------------------------------
Sir,

Just took my APFT this past Thursday and after only two and a half weeks of your APFT workouts I scored a 290. A 20 point increase from my usual 270. Maxed both the pushups and sit-ups and cut about 40 seconds off my run time. With the Operator Sessions and those APFT workouts I should be 300+ on the next one.

Thanks!

- C
------------------------------------------------------------
Dear Rob,

I just wanted to let you know that your plan worked very well for me. I maxed the APFT, shaving a minute off my run time and adding 12 push-ups and 10 sit-ups to my earlier test. Thank you for your help and coaching.

CPT A
------------------------------------------------------------
Mr. Shaul.
I'm a hotshot firefighter here in Alaska. Myself and 19 other men on my crew travel throughout Alaska, Canada and the lower 48 fighting forest fires from April through the end of October. I'm working on changing my crew's winter PT program to something more useful to total athletic fitness (I have been following Sealfit for the last 6 months). But, standards are hard to change and the older guys in charge, as well as our "brass" don't want to stray from the classic push, pull, sit up, LSD programming of the past. That's where your APFT program can help. I'm taking one volunteer and working him through the 6 week program at the end of a scaled down Sealfit/strength cycle. I'm certain that he will not only blow the other guys out of the water come testing day, but when we get in the woods and throw down with the axes and saws as well.

-D
---------------------------------------------------------
First I wanted to say thanks for the APFT plan. It really helped increase my PT score in only a few short weeks. My initial test results were:
PU: 60
SU: 62
2Mi: 1636

At the end of the program (and after a 4 day in Vegas and only 4 hours of sleep before my for record test) I scored the following:
PU: 78
SU: 80
2Mi: 1455
Admittedly I could have done more pushups and situps (after all I did 83 of each the test 2 weeks ago), but I wanted to save some for the run since I knew I wouldn't run a 13 minute... I had about 45 seconds left for pushups and 15 for situps when I stopped... I am extremely satisfied with the improvements though.

- J
----------------------------------------------------------

Coach,
Last week I finished the APFT program and want to say, first and foremost, kudos. Having been slowly recovering from an ankle injury over the last few months (I injured my ankle last spring during our Battalion Pre-Sapper course) I did have a minor drop in performance after my first APFT I took after my first month in Hawaii and first month of doing the Mountain Athlete Base Fitness Program.

The APFT I took on 8 October 2013 was this:

Age: 30 years
Gender: Male
Pushups: 52
Situps: 71
2 Mile Run: 16:40

Bodyweight: 177 lbs/20% Bodyfat

After that APFT I continued on the Base Fitness route on the Mountain Athlete side (more or less, with a couple of stints at using the Busy Operator 1 program for a couple weeks, introducing myself to the military side). I also hammered down on my diet a lot more too, 1x cheat day and more or less following the guidelines you guys put on the website.

I started the APFT program seven weeks ago (blended with 2x days of low volume/heavy load lifting to maintain a bit of strength) to prepare for today's APFT and my morning started with this:

Age: 30 years
Gender: Male
Pushups: 61
Situps: 80
2 Mile Run: 15:34

Bodyweight: 170.5 lbs/8% Bodyfat.

Once again, thanks for providing such kickass programming. This week I'm going to rest mostly before I roll right into the Operator Sessions next Monday and in October I will use the program again to see if I can't surpass this last APFT.

Very Respectfully,
-C
**********************************************

Finished your APFT plan for the 3rd time last week; finished #1 (by raw score and points) in my unit in all 3 events on Tuesday.  I’ve improved on each APFT over the last 3 I’ve taken following your program, scoring 300 each time.

-J

Sample Session

Below is the First Week from this Training Plan:


*************


SESSION 1
(2-a-day)
AM Session
Focus: APFT No. 1

Warm up: 4 Rounds

  • 200m Run - easy pace

  • 4/8x Push-Ups

  • 8x Sit-Ups

  • Instep Stretch

  • Rest 3 Minutes before APFT


Training:

  • APFT

  • 2 Min. Max Push-Ups

  • Rest 10 Minutes

  • 2 min. Max Sit-Ups

  • Rest 10 Minutes

  • 2 Mile Run (timed)


PM Session
Focus: Push-Ups, Sit-Ups

Training:
(1) 5 Rounds, every 90 sec.

  • 30% of your Max Reps Push-Ups from APFT No. 1

  • then...

  • 1 Round max reps Push-Ups


(2) 5 Rounds, every 90 sec.

  • 30% of your Max Reps Sit-Ups from APFT No. 1

  • then...

  • 1 Round max reps Sit-Ups


*************


SESSION 2
Obj: Run 

Warm up: 4 Rounds

  • 4x Walking Lunges

  • Run 200m - easy pace

  • 10x 1-Leg Calf Raises

  • 4-Square Drill

  • Instep Stretch


Training:
(1) 4 Rounds

  • 200m Run @designated APFT No. 1 run time pace

  • Rest 1 minute


Rest 3 minutes

(2) 4 Rounds

  • 200m Run @designated APFT No. 1 run time pace

  • Rest 1 minute


Rest 3 minutes

(3) 4 Rounds

  • 200m Run @designated APFT No. 1 run time pace

  • Rest 1 minute


Rest 3 minutes

(4) 2 Rounds

  • 800m @ designated pace

  • Rest 2 minutes


(5) 3 Rounds

  • Hip Flexor + Pigeon Stretch

  • Lat + Pec

  • 3x Floor Slide


*************

SESSION 3
Obj: Push-ups, Sit-ups

Warm up:
4 Rounds

  • 8x Air Squats

  • 4x Burpees

  • 8x Sit-ups

  • Instep Stretch


Training:
(1) 5 Rounds, every 90 sec.

  • Push-Ups 30% of your Max Reps Scored on APFT No. 1

  • then...

  • 1 Round max reps Push-Ups


(2) 5 Rounds, every 90 sec.

  • 30% of your Max Reps Sit-Ups from APFT No. 1

  • then...

  • 1 Round max reps Sit-Ups


(3) 3 Rounds

  • 5x Shoulder Scarecrows, unloaded

  • 10x Poor Man's Leg Curl


*************

SESSION 4
Focus: Run 

Warm up: 4 Rounds

  • 100m Run, moderate pace

  • 8x Situps

  • 10x 1-Leg Calf Raises

  • 4-Square Drill

  • Instep Stretch


Training: 
(1) 4 Rounds

  • 200m Run @designated APFT No. 1 run time pace

  • Rest 1 minute


Rest 3 minutes

(2) 4 Rounds

  • 200m Run @designated APFT No. 1 run time pace

  • Rest 1 minute


Rest 3 minutes

(3) 3 Rounds

  • 800m @ designated pace

  • Rest 2 minutes


(4) 3 Rounds

  • Instep + Pigeon Stretch

  • Lat + Pec Stretch

  • 5x Shoulder Teacups


*************

SESSION 5
Focus: Push-Ups, Sit-Ups, Run

Warm up: 4 Rounds

  • 100m Run, moderate pace

  • 4x Burpees

  • 8x Sit-ups

  • 2/4x Chin-ups

  • Instep Stretch


Training: 
(1) 5 Rounds, every 90 sec.

  • Push-Ups 35% of your Max Reps Scored on APFT No. 1

  • then...

  • 1 Round max reps Push-Ups


(2) 5 Rounds, every 90 sec.

  • 35% of your Max Reps Sit-Ups from APFT No. 1

  • then...

  • 1 Round max reps Sit-Ups


(3) 2 Rounds

  • 1 mile @ designated pace

  • Rest 3 minutes


(4) 2 Rounds

  • 5x Shoulder Scarecrows, unloaded

  • 10x Poor Man's Leg Curl


 

Whats Next?

Complete Military On-Ramp Training Plan

"I developed this On-Ramp Plan specifically to build reasonably fit military athletes to the point where they can complete MTI’s Operator Sessions and other training plans designed for SOF personnel and those who aspire to that level of fitness." - Rob

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman - so I can't put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there - our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we've put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn't see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete's Subscription
If you purchase an Athletes' Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we'll refund your money, no questions asked.

Questions?
Email: support@mtntactical.com

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