Workouts to help you prepare for your PT test!
rduhlir
Posts: 3,550 Member
Not going to get into the standards, you all should know what you need by now. Hell, you learn them in boot. This guide is a quick reference on what you can do to prepare for your PT test. You should be exercising an average of at least 30 minutes 3 times a week, every week. That is only a 1.5 hours of PT a week...totally doable, as long as you willing to Commit to the time. Yeah Navy, see how I threw one of your core values in?
Push ups: Well....um...push ups of course. To help make them easier and be able to pump them out, work on doing decline push ups. This adds some extra body weight due to gravity. Come PT test time, you should be able to pump out those pansy push ups like they are going out of style. Bench presses and rows will also help with push ups.
Sit ups: Weighted and declined. Once you can hit 20 sit ups at a weight, up the weight. Aim for 3 sets with 2 minutes of rest between each set. Squats, leg lifts, and reverse crunches will also help. Using a Swiss Ball will help engage your core even more and help to increase sit up reps as well.
Pull ups: Doing more of course. But if you have issues getting these, then try reverse pull ups. Basically you jump up to where your head is already above the bar and slowly go down to a count of 30. To make these harder, try with weights. If you can do pull ups then add weights to your pull ups. Lat pull downs are great at helping build strength for Pull ups, both wide and narrow grip.
Sit and reach: Take advantage of your base gym's Yoga classes once a week. Just once a week on Yoga can get your flexability in the direction of where it needs to go.
Run: Well...running. If you "can't" run, or are horribly bad at it then start with something like the C25K, and get yourself up to 30 minutes of running. Hills, intervals, sprint sessions can help to increase your time. Bikes and ellipticals are great for maintaining aerobic perfomance, but I recommend actually getting out there and running 3 times a week so that your bones and muscles stay used to the high impact.
-For 1.5 mile runners: aim for 3 miles 3 times a week...(that is like 30 minutes tops)
-For 2 mile runners: aim for 4 miles 3 times a week
-For my Marine friends, 6 miles 3 times a week, with one workout devoted to speed sessions.
I say double the miles because it will work your body both mentally and phyically.
Push ups: Well....um...push ups of course. To help make them easier and be able to pump them out, work on doing decline push ups. This adds some extra body weight due to gravity. Come PT test time, you should be able to pump out those pansy push ups like they are going out of style. Bench presses and rows will also help with push ups.
Sit ups: Weighted and declined. Once you can hit 20 sit ups at a weight, up the weight. Aim for 3 sets with 2 minutes of rest between each set. Squats, leg lifts, and reverse crunches will also help. Using a Swiss Ball will help engage your core even more and help to increase sit up reps as well.
Pull ups: Doing more of course. But if you have issues getting these, then try reverse pull ups. Basically you jump up to where your head is already above the bar and slowly go down to a count of 30. To make these harder, try with weights. If you can do pull ups then add weights to your pull ups. Lat pull downs are great at helping build strength for Pull ups, both wide and narrow grip.
Sit and reach: Take advantage of your base gym's Yoga classes once a week. Just once a week on Yoga can get your flexability in the direction of where it needs to go.
Run: Well...running. If you "can't" run, or are horribly bad at it then start with something like the C25K, and get yourself up to 30 minutes of running. Hills, intervals, sprint sessions can help to increase your time. Bikes and ellipticals are great for maintaining aerobic perfomance, but I recommend actually getting out there and running 3 times a week so that your bones and muscles stay used to the high impact.
-For 1.5 mile runners: aim for 3 miles 3 times a week...(that is like 30 minutes tops)
-For 2 mile runners: aim for 4 miles 3 times a week
-For my Marine friends, 6 miles 3 times a week, with one workout devoted to speed sessions.
I say double the miles because it will work your body both mentally and phyically.
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Great post!
For the running though, I would recommend that at least one of those sessions be at the length of the test. Generally speaking, a person can run 2 miles at a faster pace than they can run 4 miles. Running the length of the test once per week is also a great way to gauge if someone is getting faster.0
