APFT Training Plan


  • 6-week plan, 5 days/week
  • Laser focused to maximize your performance on APFT events: push ups, sit ups and 2-mile Run.
  • Plan is individually scaled so it can be reused before every APFT and always meet your fitness level.
  • This is Version 6 of this training plan, updated April 2017.
  • This training plan is one of the 200+ Plans included with an Athlete’s Subscription.


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:

Male Standards

  • (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

Female Standards

  • (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? Email coach@mtntactical.com



Before beginning any exercise program, consult with your physician to ensure that you are in proper health.  Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death.  This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner.  If you are unable to assume these risks then you should not engage in this training program.  No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk.  Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.

Required Equipment

• 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.

Sample Training




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



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


(1) 6 Rounds, every 75 sec.

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

(2) 6 Rounds, every 75 sec.

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



Obj: Run 

Warm up: 4 Rounds

4x Walking Lunges

Run 200m - easy pace

10x 1-Leg Calf Raises

4-Square Drill

Instep Stretch


(1) 4 Rounds

800m Run @ Interval Pace using the MTI Running Calculator and results from APFT No. 1

Rest 2 minutes

(5) 3 Rounds

Hip Flexor + Pigeon Stretch

Lat + Pec Stretch

Foam Roll Legs and Low Back



Obj: Push-ups, Sit-ups 

Warm up:

4 Rounds

8x Air Squats

4x Burpees

8x Sit-ups

Instep Stretch


(1) 6 Rounds, every 75 sec.

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

(2) 6 Rounds, every 75 sec.

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

(3) 3 Rounds

5x Shoulder Dislocate

Pigeon Stretch

Lat + Pec Stretch



Focus: Run 

Warm up: 4 Rounds

100m Run, moderate pace

8x Situps

10x 1-Leg Calf Raises

4-Square Drill

Instep Stretch


(1) 2 Rounds

1 Mile Run @ Interval Pace using the MTI Running Calculator and results from APFT No. 1

Rest 3 minutes

(4) 3 Rounds

Instep + Pigeon Stretch

Lat + Pec Stretch

Foam Roll Legs and Low Back



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


(1) 6 Rounds, every 75 sec.

35% of your Max Reps Push-Ups from APFT No. 1​​​​​​​

(2) 6 Rounds, every 75 sec.

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

(3) 4 Mile Run @ "Easy" Per Mile Pace using the Running Calculator and results from APFT No. 1

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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.


2) Fitness Solutions Built from the Ground Up

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.


3) The MTI Method

→ 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.

→ Deploy & Assess: We deploy the training plan “Lab Rats” at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan. Post cycle we assess the programming’s effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn’t.

→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.

→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.


4) Mission-Direct Research

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.

5) Field Proven

Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.


6) Programming Breadth

MTI’s library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.

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.


7) Worldwide Influence

Our work is not limited to US Athletes.

We’ve developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.

Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.

On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI’s programming to prepare for mountain objectives.


8) Mission Performance beyond Fitness

MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe. 

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.

Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.

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.


9) Direct, Honest, Clear Answers

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.

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.

Email: rob@mtntactical.com


Do you have any reviews or testimonials from athletes who have used your Athlete’s Subscription
Yes. Click HERE.

Is it true you guarantee your stuff works?
Yes. 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.

How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.

You have a lot of competitors. Why should I choose MTI?
MTI is driven to improve mountain and tactical athletes’ mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.

If I purchase a plan or subscription, how do I access the programming?
All of our plans are online, accessible via username and password.
You can log in through our →Website  or Mobile App →IOS and Android.

Do you have downloadable .pdf’s of the training plans?
No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.

Do you have a mobile app?
Yes, we do. Available for IOS and Android.

What is the difference between purchasing an individual training plan, packet of plans or an Athlete’s Subscription?

  • Plan – Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
  • Packet – Like purchasing the DVD’s of all the Star Wars movies. You own them forever, including any updates we make to the plans.
  • Athlete’s Subscription – Like subscribing to Netflix. You get access to all 200+ plan in our library, but lose access if you unsubscribe.

If I purchase an Athletes Subscription Can I cancel on my own, anytime?

Do I have to contact MTI to cancel or can I do it myself?
You can do it yourself. Instructions HERE.

If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
Yes. We answer dozens of training questions from athletes weekly. Email coach@mtntactical.com.

If you add new plans or update existing plans after I subscribe will I have access to them?
Yes. We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you’ll have access to all new plans, new courses and plan updates.

What Equipment is Required?
Click the “Required Equipment” tab to find out what equipment is required for the specific plan you are interested in.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.

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 have more questions?
Email rob@mtntactical.com


"I was one of the lucky guys way back when, when you sent out your programming to guys and girls heading over to Afghanistan.

Fast forward to the present,  I've been out of the Army for a little over six years and am looking to get back in and join the reserves. I purchased your APFT program and I could not be more pleased with the results I've seen and how your programming continues to improve and push athletes to make themselves better everyday. I will definitely be purchasing Humility next! Thanks again for what you do!"


"Mountain Tactical's APFT training plan has been incredibly rewarding so far. In 3 weeks I shaved over a minute off of my 2 mile run time and added nearly 20 reps to both my max push-ups and max sit-ups. The results speak for themselves. The app is easy to navigate and all of the workouts are laid out in a very simple, easy to understand format. I went from feeling really down on myself for my APFT score to confident that I will max it out. I will be using the "Hector" program next to work on my overall physique and performance. The fact that I can reach out at any time and get a quick response from the program coach is also a huge part of why I am so impressed with Mountain Tactical. Thank you for the awesome programs and I will be recommending you to any/all of my family or friends looking to better themselves and improve their performance."


I just took my APFT after running the 6 week program. It might not sound like much, but I broke 80 points in each event. I haven't done that in almost 8 years since I've been in the national guard. I just wanted to thank you for putting together the program. This is huge for me. I can't wait to try Humility next.



I used the APFT programme. After four weeks I went from 60 to 80 pushups, and 65 to 84 situps. Super pleased. 300 points after just a month. My run didn't improve (12:53) but I played sports all day the day before and that took a lot out of legs on test day.


I've got an older version of the APFT plan and have used it several times over the years with solid success, and I always recommend it to soldiers in my unit struggling with their scores- I've seen it turn a couple guys careers around at the last minute. It's amazing what working up to a decent PT score can do for a soldiers morale. I'm a big fan of your programming and the methodology/mindset behind it. Keep up the incredible work!




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,



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.




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.




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.




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.



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




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




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.


- 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.




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.




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



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,



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.

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