What can I do to prepare for the army fitness test?

[Gwitit]

I dont know if should lift weights or just do push ups, situps, and running. Are there any recommendations that you guys could give me for some sort of routine?

 

[OsamaBinLada]

You want to focus on endurance training. Military fitness is not about how much you can lift or push something, its all about how long can you pull or push without breaking. With that being said focus on your push ups, pull ups, dips, running, swimming, abdominal exercises. For example

Monday,Wednesday,Friday
Morning
5 sets of push ups
2-4 mile run


Tuesday,Thursday
Morning
5 sets of pull ups
5 sets of dips
Abdominal planks
30 minutes of sprints



And thats just an example. You have to push your self to improve your number of reps per set every week. For instance if you can only do 20 push ups in one set this monday then make your goal 30 reps for next monday.

Big thing to remember. Stay away from supplements, cant use em in training. Stretch day and night, drink water and eat clean.

 

[HakooMaShantai]

IF you have army fitness handbook do some of the moves there, but you should always be prepared
for Push ups, Sit ups, and 2mile run. That is the basic stuff mostly.
also sprint and overhead clap lunges can help you improve.

 

[SarahM]

Google search TC 3-22.20 (This is the Army's new manual for physical fitness. Download it.)

Yes, weight lifting (also known as strength training) is a critical part of overal physical fitness and will help you to perform better at all three events.

Alternate days of which muscle groups you work out. Do upper body on opposite days from lower body. You may want to do biceps and triceps on Monday, squats and lower body strength training Tuesday, back (lats) and shoulders on Wednesday, etc. Cardio and abdominal work are critical to do EVERY day. Vary the cardio workout you do, and ALWAYS do the weight training before you do the cardio because this will enable your muscles to absorb more oxygenated blood during the strength training before it moves back to the core during cardio (reduces risk of muscle injury and passing out).

Of course, you will want to engage in the activities you will be measured on. However, vary the type of push-ups you do. Switch from wide-arm to close-hand, for example, to work different muscle groups in your chest, triceps, biceps, and shoulders. Do sit-ups with a medicine ball or on an incline so you have greater resistance. Run short distances very fast, do pole-to-pole sprints, and then also do a long, slow run (like 4 miles or more). Keep it changed up.

Also, allow plenty of rest and recovery time for each of your muscle groups. Swimming is a great no-impact cardiovascular workout and can also provide resistance for all muscle groups.

Good luck!