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?