The following 6-week training plan is designed to train specifically for the ARMY PHYSICAL FITNESS TEST (APFT). This training program deploys the APFT on the Monday of Weeks 1, 3 and 5, and uses your latest APFT event results (push up, sit up, run) for the follow-on progressions. In this way the program automatically “scales” to the incoming fitness of each individual athlete, and ensures that each athlete is pushed throughout the program.
Monday, Tuesday and Thursday trainings sessions are designed to take 60 minutes. Wednesday’s sessions will be shorter – 30 minutes. Friday’s sessions include an easy, long run (4-6 miles) may take up to 90 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.
Below is the weekly training schedule
- Monday: Weeks 1, 3, 5: AM: APFT; PM: Push-ups, Situps; Weeks 2, 4, 6: Push-ups, Sit-ups, Run Intervals (800m)
- Tuesday: Run Intervals (800m)
- Wednesday: Push-Ups, Sit-Ups,
- Thursday: Run Intervals (1 Mile)
- Friday: Push-Ups, Sit-Ups, Easy Distance Run (4-6 miles)
This is Version 6 of this training plan, updated April 2017.
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).
Athlete performs 50x Push-ups on APFT No.1 (Session 1).
The PM part of Session 1 from the plan calls for:
(1) 6 Rounds, every 75 sec.
30% of your Max Reps Push-Ups from APFT No. 1
Which means …..
30% of 50x Push-ups is 15 (.3 x 50 = 15). So, a set your timer to 75 sec. On Round 1, do 15x Push-ups as fast as possible with proper form, then rest for the remaining time in the 75 sec. interval.
When Round 1’s 75 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 75 sec. interval after completing all 15 reps. Repeat this through 6 Rounds.
The Sit-up progression works in the exact same way.
Note: Many athletes have trouble making the final 1-2 rounds of the push up progression within the interval. If you reach failure, complete the remaining prescribed push ups on your knees. Don’t be embarrassed – this is a challenging progression and many fit, male athletes have to finish the final round or 2 on their knees.
The program uses the MTI Running Calculator for your runs. These paces are based on your assessment results (again, Sessions 1, 11, and 21). Always use the latest assessment results to determine paces for subsequent training sessions.
We use interval training for the 2-mile run. The intervals distances are shorter than the assessment, and the paces are faster than your assessment pace. You will perform 800m and 1-mile intervals with a rest between efforts.
The pace for these intervals is faster than your assessment pace – you’ll be pushed. Can’t make the prescribed pace? Try harder. If that doesn’t work – run each as fast as possible, but still take the full rest between efforts.
The APFT contains the following 3 events:
- (1) Push-Ups Maximum Score: 77 reps Time: 2 minutes
- (2) Sit-Ups Maximum Score: 82 reps Time: 2 minutes
- (3) 2 Mile Run Maximum Score: finish run within 13 Minutes
- (1) Push-Ups Maximum Score: 50 reps Time: 2 minutes
- (2) Sit-Ups Maximum Score: 82 reps Time: 2 Minutes
- (3) 2 Mile Run Maximum Score: finish run within 15 Minutes 36 Seconds
As soon as one event is finished, the next event must begin within 20 minutes. The Soldier is entitled to at least 10 minutes of rest in between events. All 3 events have to be completed within 2 hours.
You are responsible for knowing the proper uniform, requirements and form of each part of the APFT, which can be found here:
• Stopwatch with a repeating countdown timer (Timex Ironman or smart phone will work)
• Running area (track or other) with known 800m and 1 mile distances.
How long with the Training Sessions take?
Training sessions are designed to take 60 minutes.
What does “4/8x” mean? How about “15/25#”?
First number is for women, second is for men, both for reps, and loading. Examples:
4/8x Chin Ups = Women do 4x, Men do 8x
15/25# = Women us 15#, Men us 25#.
What Equipment is Required?
- Stopwatch, preferably one that can record lap times and has a timer. (Timex Ironman or smart phone will work)
- Running area (track or other) with known 800m and 1 mile distances.
What if I miss a training day?
Ideally, you will train 5 days in a row, and take 2 full days off for rest. If for some reason miss a session, do not skip ahead. Start again where you left off and complete the sessions in order throughout the plan.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run Calculator is listed as an exercise.
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. You are encouraged to do it before purchasing.
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.
How do I access the plan? Pdf? Online?
Plan access is online, via username and password.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
What if I have more questions?
1) Mission Direct
Gym numbers mean nothing. All that matters is mission performance.
To this end, MTI's fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.
We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.
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MTI's programming is not "re-tread" bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We've built our fitness programming for mountain and tactical athletes from the ground up.
The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.
Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.
Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.
Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.
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→ Research: MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.
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MTI exists to "Improve Mountain and Tactical Athletes mission performance and keep them safe." To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI's Mission-Direct Research methodology, and Here to read about just few of our research efforts.
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Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.
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Our work is not limited to US Athletes.
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This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety.
Fitness is just one area of our work.
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Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.
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Since 2007 we've taken and answered dozens of questions weekly from mountain and tactical athletes. We've saved these individual Q&A's and now thousands are archived on our site.
We're not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn't for everyone. If we can help, we'll let you know. If we can't, we'll let you know that, too.
- Rob Shaul, Founder
All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.
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.
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