Operation "Get fit for the Air Force"

Lt_Hawkeye
Lt_Hawkeye Posts: 22
edited October 5 in Fitness and Exercise
I joined my local university's air force ROTC program this semester. But a few months ago, I got kicked out of Leadership Lab due to not being able to pass the physical fitness assessment. So for now, I am considered a 'special student' and am not officially part of the program until I pass the PFA (for now, I'm only allowed to take the lecture classes). This is the minimum requirements for females when it comes to passing the PFA:

Waist: 35.5"
Push-ups: 18 in one minute
Sit-ups: 38 in one minute
1.5 mile run: finish with at least a 16:22 time

My scores...eh, they weren't so great:

Waist: 31.5"
Push-ups: 19 in one minute (skeptical about this, because the girl that recorded my scores didn't see my stomach hitting the floor due to my loose shirt covering over it...so I wasn't sure if my form was correct or not. I probably did way less than 19)
Sit-ups: 12 in one minute
1.5 mile run: finished with a 17-something minute time


Blah. It was embarrassing doing physical training with the older cadets because I couldn't for the life of me do complete sit-ups without having weights tied down to my feet. Good thing I only had to go through a couple PT sessions with them before I had to drop LeadLab...but not so good that I also had to drop it due to developing patellofemoral syndrome! So my technical sergeant just told me to take the semester off, use that time to bulk up and then come back and try out for the spring semester. There were actually a lot of people that didn't pass (I probably still had the lowest PFA scores out of the rejected bunch...), but I don't want to be the only one left behind if they all happen to pass the spring semester's PFA!

My knee has been doing better now, and I am slowly building my way up to running the 1.5 mile without having my knees be in sharp pain all the time. But now another thing that's bothering me is my scoliosis. It isn't severe; my curvature degree is only 17. But it does make sit-ups a pain to do, hence why my embarrassingly low score on that. I've only got 2 months left until the spring semester begins, and progress has been very slow. I still can't do complete push-ups (arms going down at 90 degree angles, and I guess also not having my abs sag towards the floor...) and have to resort to girl push-ups instead. I'm also not sure about the rest yet. I've been working out 2-3 times a week, doing 30-minute treadmill runs or 30-minute stationary cycling for cardio while doing 20-minute circuit training for strength. I've been using Jillian Michaels' strength training DVDs (mainly the 30 Day Shred and Ripped in 30), but recently bought the Biggest Loser Power Sculpt to add to my rotation.

I don't think what I'm doing is enough, because I'm not getting results quickly. Or maybe I'm just impatient. I'd like to know what is the most effective way for me to get fit within 2 months, especially at my current level (intermediate exercise).

Replies

  • SergeantSunshine_reused
    SergeantSunshine_reused Posts: 5,382 Member
    I am in the army ROTC at my university actually :]

    I started with average scores, but nothing special.
    My pushups went from 23 to 72 in the 3 months I have been doing it.

    My routine is heavy lifting and HIIT :)
    Good success with it!
    Maybe give that a go?
  • vmregueiro
    vmregueiro Posts: 3
    Hey there,

    I'm getting ready to go to ODS for the Navy and have been working out to improve my PFT scores, too.

    It sounds like you're doing pretty good on your workouts so far. The only thing I can tell you is to remember to keep focusing on total-body fitness and be careful with those knees. Sharp pain is not a good sign . . . keep pushing yourself, you'll get there and, at the same time, remember to listen to your body. Icing is your friend. Even on the days you don't hurt, ice. :-)

    As far as the push-ups are concerned, the only way to get better at push-ups is . . . to do push-ups. :-P Engaging your core will help with this, so kick it up a notch when it comes to working on your push-ups and work on holding a plank position as long as you can, too. Also, running on a track is probably the best way to work on your running time instead of running at the gym on a treadmill. Run on whatever surface you're going to be tested on, if at all possible, because treadmills, pavement, dirt, etc., all have different feels.

    Your scores weren't too bad - I'm sure that with a little hard work you'll pass on the next go around. Remember, too, that a lot of it is what's in your head. :-P

    Good luck!
  • Lt_Hawkeye
    Lt_Hawkeye Posts: 22
    I am in the army ROTC at my university actually :]

    I started with average scores, but nothing special.
    My pushups went from 23 to 72 in the 3 months I have been doing it.

    My routine is heavy lifting and HIIT :)
    Good success with it!
    Maybe give that a go?

    Well that gives me some hope lol. How many days did you do them for? I'm hoping to increase my workouts to an entire week instead of just 2-3 times a week once this semester is over. I feel like I've wasted too much time because I've only really only started to add in more serious routines last month.

    What size weights do you also use?
  • vmregueiro
    vmregueiro Posts: 3
    P.S. DEFINITELY start working out 5-6 times a week as soon as you can, too. Add a protein supplement to your diet to assist in building up your muscles and remember to stay hydrated - your muscles need water to grow.
  • SergeantSunshine_reused
    SergeantSunshine_reused Posts: 5,382 Member
    I am in the army ROTC at my university actually :]

    I started with average scores, but nothing special.
    My pushups went from 23 to 72 in the 3 months I have been doing it.

    My routine is heavy lifting and HIIT :)
    Good success with it!
    Maybe give that a go?

    Well that gives me some hope lol. How many days did you do them for? I'm hoping to increase my workouts to an entire week instead of just 2-3 times a week once this semester is over. I feel like I've wasted too much time because I've only really only started to add in more serious routines last month.

    What size weights do you also use?

    I only worked on pushups 2-3 times a week during PT (usually 60 pushups at the beginning and end) Then 2 days a week I work my upper body at the rec center. Chest press/tricep extension/skull crushers and the sort :] I do heavy weights and low rep. I do about 5-8 reps on each and make sure it is hard!

    Really depends on the lift for what size weights i am using
  • momof3and3
    momof3and3 Posts: 656 Member
    My daughter is in the ROTC program. She is a tiny, fragile looking thing...the recruiter actually commented on her arms snapping like twigs. She failed her pt test the first time.

    She started working out 5-6 days a week...she started lifiting to increase her muscle and strength. She runs also.

    She also asked one of the older cadets on how to do the sit ups quickly because during the test she noticed that they have an unusual way of doing them.

    To get faster on your runs, one day a week do speed interval training. For push ups and sit ups....do push ups and sit ups but also incorportate weight training to get stronger. Chest press, rowing, bicep curls, shoulder work...even planks

    3 months after failing her first pt test, she became the highest scoring female in the program, was able to maintain that level of fitness and even won a award at the end of her school year for it.

    You can do it...just increase your workouts and mix it up
  • SergeantSunshine_reused
    SergeantSunshine_reused Posts: 5,382 Member
    Funny you mention the situps actually. It is so true! I increased my situp score by using my abs to situp, but htne flop back down. Many people will use their abs on the way down too
  • engineman312
    engineman312 Posts: 3,450 Member
    when i was in ROTC what i would do every morning as soon as i woke up was get down and the ground and pump out as many push ups as i could possibly do. then i'd flip over and do crunches.
  • Lt_Hawkeye
    Lt_Hawkeye Posts: 22
    Thanks everyone! Hearing about all of this gives me hope. :) I'll start increasing my strength training from 20 minutes to an hour--just doing regular strength training; no circuit this time because doing that for more than 20 minutes would kill me! lol

    For cardio though, I've been following those pre-set programs on the treadmill and stationary cycle that has you running/cycling up through different "hills". After I finish all the programs, I was thinking of doing a regular run but doing it with HIIT.

    vmregueiro, the reason why I'm on the treadmill for now is because my doctor told me to start slow and take baby steps first; go see how I run and correct my form, and of course also build up the muscles in my legs so that my knee pains would lessen. Because I noticed before that before I began running on the treadmill, I would tilt my body way too forward when running, and I wasn't sure if I should run with toes striking the ground first, heel first, ball of feet first or what. My feet, especially my right foot, would just be all over the place...due to my scoliosis. Uggh since my curve is in my middle back and curving to the left, it affects my entire lower body on the right side. My right foot is just weird and the muscles on my right foot and legs are tighter than my left.
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