PFT tips I've picked up

Published

I know there are a lot of us on here either about to go to officer training (ME!!! YAY!!!), working towards going to officer training, or want to start applying for officer training. I was going to post this as a reply to another post and I thought, no, I'll just stick it in another thread.

I'm not in horrendous shape - I take ice skating lessons and skate probably three to four times a week (hard skating - I break a good sweat and end up on the ice in a tank top), and I sort of half-heartedly did free weights three times a week. But like the rest of us, I've now got to pass a PT test when I get to COT (or at least a diagnostic - my goal is to be able to pass the thing when I get there).

Might I recommend the websites 100 Pushups and 200 Situps? I wasn't in the worst of shape when I started - - but these sites have been invaluable for me! I can really tell a difference. If you have an iPhone, there are even apps you can get for $1.99 each from the App Store that coincide with the websites, and coach you through the workouts and allow you to log your progress.

ALSO - on iTunes - which you don't need an iPod to use - they sell ENTIRE ALBUMS of military cadences to run by. If you're prior service, you well remember these; if not, think "Full Metal Jacket" or "An Officer and a Gentleman" - when the cadets/trainees are running, the drill instructor calls out "songs" which the folks in formation repeat. While some of the ones in these movies are NOT ones you'd want to repeat in polite company (!!!), the ones on these albums are much more appropriate.

When I started running, I found I missed the cadences. You'd get lost in the words - a lot of them are very motivational, which is the whole point. And then I found these albums on iTunes, and what a difference! The other thing about them, besides being motivational, is they almost FORCE you to keep your pace UP, which is half the battle (esp for me!), and they definitely force you to keep a steady pace. Now I actually don't mind the run - sort of... :clown::smokin:

They have ones for each branch - and there's even a whole album of women Marines. You can buy them either by the album (which is actually cheaper) or by the track for 99 cents each.

My personal plan is to max out the pushups and situps, and make up the difference with the run (the AF goes on points for each part of the test). I suck at running, and I know that once I get there, I'll have less trouble pushing myself when I have a whole flight to keep up with. All I want when I get down there is to at least PASS the thing on the diagnostic one, or come disgustingly close.

Anyway, I know this is not really nursing related, but it IS related to what we're all working on, and I thought I'd share what I've come up with so far. For you younger folks - if I can do it, you can do it. And for the ladies closer to my age, IF I CAN DO IT, AND DARA TORRES CAN WIN A GOLD, YOU CAN DO IT TOO!! (In other words, get out your knee brace - like me! - and hit the pavement!)

Thanks for the advice! I am also working on my pt goals for officer school. I still have a long time to go so I have plenty of time to work on it but I want to do as good as I can when the time comes. I will def check out the website as my weakness is push ups. I have a long long way to go till I hit the min allowed mark!:confused:

Anyway thanks for the info! :yeah:

Specializes in ED.

I love 100push-up and 200sit-up challenge. I haven't gone through each of them but I did when i was in transition from one workout routine to another. Each of my 6-8 week routines has a focus so that I don't get bored and achieve my goals. I recommend those sites to everyone. I haven't tried the cadences on itunes yet but I have to get back into running here soon and I will try them when I am running a decent amount again. Thanks for the suggestions.

Specializes in Advanced Practice, Home Care, Med-Surg,.

I visited the sites, this looks awesome and right on time for me, thank you so very much!!

I also saw CDs of the cadences at a military base this weekend, so you can probably get them from Amazon (and probably used) if iTunes isn't someone's bag.

I think the best thing you can do to get ready is to build physical fitness into your lifestyle. Don't focus too much on the sit ups, push ups, and run. Don't overanalyze it. Have a routine and stick to it. Eat healthy, yes continue to eat do not stop eating. Just eat healthier. On your run at this point just run to build up your heart. Long easy jogs. The trick is to be consistent with these changes in your life.

do not be mentally weak during the run.

Physical fitness is already built in for me - but not the ability to do 30 pushups or run a mile and a half in fifteen minutes, and I leave in fifty days. I go to the rink three times a week (and I'm talking working, not just skating in a circle; my current project is a one foot spin and perfecting back crossovers in both directions) and lift weights two days a week, but that's not enough and I know more is required of me. I need a bit of a kick in the pants sometimes and I'm sure there are others like me.

So I don't think we're overanalyzing - we know what we've got to do when we get there, and running, pushups, and situps are what's required. With the exception of an iPod (which I would have killed for in Basic) I'm doing the same things I did when I was enlisted; you don't need fancy gear to work out, your own body weight will do it - and some of us need the additional push of outside motivation (I always ran better in formation than on my own, because I HATE it).

Running to build up my heart isn't going to cut it when I know my main goal is distinguished grad from COT - so I better be able to pass this sucker when I get there, one way or the other.

And I know my Army colleagues have even more physical stuff to prepare for than I do - compared to them, I'll be lounging.

I don't think any of us are overanalyzing. If anything, we're overmotivating - and I'm willing to bet there are those of us who are working out intensely for the first time in years, so the more motivation, the better.

Speaking of that - took twenty more seconds off my run time yesterday...

progressive overload is the best way to improve in any physical training plan. Simply do your best in what ever event you are trying for, then each day try to do more than you did the previous day... this holds true for push-ups, sit-ups and the run. And it does not matter what level of physical condition you start from. Don't worry so much about the numbers in the beginning (it is good to have goals, and an idea of where you eventually want to be) just work on improving even if by only one rep, or by 10 sec. on your run, each time you work out.

Also, do not be afraid to mix up your work outs to work the same muscle groups in different ways. BUT... if you are training specifically for push-up, sit-up, 2 mile run (or 1.5 :) ) then you need to do those specific exercises consistently and frequently to develop the muscle memory for those events.

Good luck to you all!!

LA40

Specializes in Psych NP.

For running try the couch to 5k running program; I don't think I can post links yet but it's at the coolrunning website under the training>new runners section ;) It's been tremendously helpful plus you can find podcasts on itunes for it that can help you with timing you run and walk times (Rober Ullrey mixes a good one).

And I love the 100 push up/200 sit up website :up:

Specializes in CVICU.

I trained in wrestling and bjj and some of the same principles there would apply to military pt. Ive been medically cleared and am waiting for my totall packet approval but have been keeping in shape for many years so this will be the easy part.

The first thing I would do is buy a heart rate monitor. Polar is my favorite brand. Keep the hr between 120-150 for atleast 20 to 45 minutes everyother day over the course of your 2 miles. Dont count the warm up and cool down as your 2 miles. That should be your gauge as to how hard you work. When you are progressing you will be able to move faster but maintain your hr in the range. Once or twice a week try to do a full out 2 mile run. I keep full out 2 mile runs to 1xper week. I would still watch the hr and keep it obviously below your max hr for age. I usually like to keep mine below 170 max and Im 35. I can make my time in the 2 mile without going much over 160. The 120-150 hr helps to work both sides of the heart cause many folks that run are over the 150 were the left ventricles are strengthened more than overall strengthening that occurs in target range. OVerall effeciency isnt built as well over 150 either. Strengthingn the left ventricle is also good and is good for sprinting and heavy lifting but overall fitness and aerobic strength is best built in the 120 to 150 range.

Overtraining on running is easy to do. I switch with bike riding on days I dont run, or every other day. I keep bike riding days hr at 110-120 for 20-30 minutes cause machines effect hr differently than runnning on pavement. Overtraining on pushups is also a no no. I personally feel the bench press is the best way to build upper body strenth/push up muscles and only do that 1 x per week in higher rep ranges like 5-10.

Situps can be done everyday but I would also watch for overtraiing there and pretty much do those everyother day but some can do them everyday. I would just start slow and work your way up to the point you can do all the situps you need then work on doing them faster until you get them all in under 2 minutes.

For the AF PT - pushups and situps are in ONE minute - Air Force folks keep this in mind.

No, it doesn't make any sense to me either.

Hey guys,

Great tips so far! I separated in 04 (AF) and am considering returning as a nurse (two more years until BSN). What has changed with the ht/wt chart and PFT? I found some new standards on the web but the info looked outdated. Just wanted to hear from the ones going through testing now.

Carolinapooh...congrats on your orders and thanks for all the good advice. Best of luck!

+ Join the Discussion