File :-(, x, )
Maxing the APFT? Anonymous
Hey /fit/, I could use some advice.

I'm in the National Guard and I'm probably about to accept an ROTC scholarship of some kind. I've basically been told by everyone in charge of the program that unless I want to be stuck in some crappy branch in a post in Alaska, I'll need to have a 300+ on the APFT. (In addition to good grades, etc.) As it stands, I can max the sit ups, 14:30 the run, and I can just barely pass the push ups. How can improve on those two events? I have access to a gym, supplements, time is not a problem, if I can get a routine worked out.

My only real concern is injury. While I was in basic, I broke several of the metatarsals in my right foot and pulled my shoulder while doing push ups, which, needless to say, affected my scores in those areas. Any tips on avoiding that? Basic stuff, I know, but I was a total nerd before I signed up and I'm still learning about this stuff. Thanks in advance.
>> Anonymous
You realize your national guard is currently being used to invade other countries right? You are less likely to die in Alaska.
>> Anonymous
Crossfit has a bad rap for how cultish its practitioners are, but if you can find a CF gym they usually bend over backwards to work with servicemen.

Stew Smith and Ross Enamait have a bunch of free articles about bodyweight training. Likewise Pavel Tsatsouline, though he tends to push his kettlebells and stupidly overpriced manuals.

We have similar goals: I'm in the recruiting process now, and I want my PFT in the 270s when I ship. Hope that info helps out.
>> Anonymous
Cowards die many times before their deaths.
>> Anonymous
>>46646

Speaking from recent experience, your problem will not be how in-shape you are before you get there. They will make sure you can pass. Your problem will be not getting horribly injured or losing your motivation to succeed. Also, do not sign a contract to go to Ft. Benning for basic/ait. It is an anachronism because of the lack of female trainees there. I went through with Marine Corps Sergeants who were reclassing into the Army and they said that it was worse than Paris Island, back in the 80's. Avoid it unless you're some sort of masochist.
>> Anonymous
>>46651
I'm probably headed to Great Lakes. I'm not conditioning myself for basic so much as for the dive motivators at A-school and the Marines at FMTB and Indoc.
>> Anonymous
>>46651
You an 11B?
>> Anonymous
to improve those events do more situps, run more often, do more pushups.

There is NOTHING, that will make you better at those things than doing them repeatedly. NOTHING.


Dips and chinups are good for asistance if you get bored. Just try to do 30 pushups every hour, wake yourself up at night do 30 pushups (in whatever set/rep scheme you can) go back to sleep. Do this every second day. Up the number after a week. You'll become a pushup machine.

In terms of injury prevention, make sure you warm up properly (windmills with your arms, do scapula-retraction pushups, warm up your joints etc)
>> Anonymous
>>46662

OP is, roger.
>> Anonymous
>>46659

Are you going for corpsman? That's something, good luck.
>> Anonymous
Place your hands as far apart as they will allow. I went from doing barely 40 regular push ups to doing 70+ without increasing my strength much at all. Some graders can be bitchy about letting you do them widearm, but most of the ones I had allowed it. Also 13 series, no pencil pusher here!
>> maxing 4th generation
Normally I wouldnt touch this one with a ten foot pole, but if your seriose and want the education. ROTC is the place to be.
Try to max out on what ever your doing. Just everything you can give. Now stop! Catch your breath, but don't sit down. Walk around and focuse on your goal. Now get down and due some more. Repeat again and again until your spent.
Rest, eat and digest. Now due it with something else. You will be able to bue more and more on you max all the time.
For running. Grab a buddy and a stop watch. one your stretched out. GO! stop rest. now GO! when you can't anymore stop. Rest, eat and digest.
Use your suplaments as reqired, but they can only due so much. If you arn't using creatine. Start. Helps with recovery.
Hit the bags. Builds sholders and joint strength. Will help with calistetic endurance as well.
The only way you are going to improve the amounts your after. Is if you push your body. HARD. Don't break yourself you need rest.
Ask your freinds your family your siblings your mom your dad whoever you have around to watch and remind you...your training for war. Life or death. The only to see it. You want it, come get it. OOHAA!
GOD speed brotha
>> Anonymous
>>46675
>NOTHING, that will make you better at those things than doing them repeatedly
I completely disagree. if you lack upper body strength you will not get any better at your push-ups. if you already went though basic, and ait, and are still having trouble with the push-up it's because you lack a chest. start bench pressing.
>> Anonymous
>>46790

ROTC: Seriose Business

Humor aside, thanks to everyone who posted good advice. I'll be sure to apply it.