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The PFT Bible: The Most Common Fitness Test in the World
Stew - I am writing this email to share with you my results following the PFT Bible as well as to show my many thanks. I started the program about seven weeks ago and just finished it yesterday. This is hands down the most challenging, fun, and progressive workout program I have ever done. At the start of this program I was not a runner, my 1.5 mile timed run score during week one was 17:01. Now, seven weeks later it has dropped down to 12:28. At the end of this program my Pull-Ups was 16, Sit-Ups in 2min, 95, Push-Ups in 2min, 105, and 3 mile run time was at 27:16. In conclusion, this program is great and does wonders. I cannot put into words how thankful I am for this. Thank you. Josh
The most common fitness test used is one you can find in a majority of the military branches, Allied militaries, and most law enforcement departments. The World's Most Common Physical Fitness Test (PFT) is pushups, situps, sit and reach, and 1.5 mile run.
Here is just a few of the groups who use this test as not only an entrance test to be hired but also a maintenance test performed every six months in order to remain employed:
Navy: Pushups 2:00, SItups, 2:00, 1.5 mile run
Air Force: Pushups 1:00, Situps 1:00, 1.5 mile run
Army: Pushups 2:00, Situps 2:00, 2 mile run (add .5 miles = same way to train)
Coast Guard: Pushups 1:00, Situps 1:00,
1.5 mile run
Many Law Enforcement Agencies use this test as well for a fitness assessment entrance exam such as Maryland State Police, Delaware, New Jersey, West Virginia, New York, Alaska, Iowa, North Dakota, Utah, New Mexico, Maine, Montana, Alabama and other federal, state, and local police departments.
The PFT Bible: Physical Fitness Test Exercises (Tips and Sample Workouts):
Running: 1.5 mile run:
Pace, breathing, arm swing, stride: Learn to regulate your breathing by timing INHALES for 2-3 steps and EXHALES for 2-3 steps in a regular breathing rhythm to keep heart rate lower and running potentially faster in the last ¼ mile.
Arm swing and stride: Arms should be slightly bent but relaxed and swing in a straight line not crossing your body. Stride and foot strike should be efficient enough so you are not running on your toes or too wide where you land on your heels. Foot strike should be closer to the balls of the feet but not flat footed.
Injury prevention / stretch properly: Warm up well and stretch by jogging or jumping jacks and a few squats.
For more information see related articles at www.stewsmith.com/linkpages/runningarticles.htm
Learn how to pace your 1.5 mile run by breaking the run down into quarter and half mile interval workouts like this:
Repeat 6-8 times
Run quarter mile at
goal pace (ie if your goal is to run a 10:30 1.5 mile run then your quarter
mile should be at 1:45 each lap of the quarter mile.
Rest with 100m walk
Add in squats or lunges to build endurance in legs as well as jumping skills.
Another excellent article is Drop Your Mile Time
Sit and reach: Not many people fail this test. Basically, it is a toe touch test. If you can sit on the floor with your knees straight in front of you and touch your toes - you pass. However a few people do not pass this one. It does require to add a stretching routine into your life daily to help pass this test. A good stretching plan can only take 5 to 10 minutes of your life and can be split up through the day even. If your hamstrings and lower back are somewhat flexible you can pass this test. See lower back plan for more ideas on properly stretching your legs, hips, and lower back.
The workouts used to build a foundation for your pushup scores by using super set or pyramid workouts like the ones below:
Sample Super Set
Repeat 5-10 times
Situps 10-20 on pace with goal 1 minute test
Swimming Tests: Once you are in the military, you will have an option to either run or swim the PFT in the Navy or Coast Guard. A 500m swim or a 12 minute swim is a tough event IF you are not an efficient swimmer. This is one of those tests that may require some special training from someone who knows how to swim well. Another way to learn is to watch a swim team practice freestyle / crawl stroke. Otherwise, build up your swimming endurance and speed by swimming for 12 minute intervals. See Swimming Articles
For best results see The PFT Bible Handbook - In download or book format
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