Getting into Military Shape
Over the past few months I’ve spent quite a bit of time trying to get into better shape. While I’m not in the best shape ever, I’m much more physically fit than I was a few months ago and feel much more prepared for Basic Training.
The Army takes physical fitness very seriously. The one piece of advise I got from the OCS board was to get as physically fit as possible. This will help me be more competitive in Officer Candidate School as well as help me with promotions later on in my career. For both enlisted and commissioned officers, the Army physical fitness test, or APFT, is an important part of getting promoted. Officers set an example, so it is very important to be in the best shape possible.
I mentioned the APFT briefly in Applying to Army OCS - Part 1. It consists of three main areas, two mintues of push-ups, two minutes of sit-ups and a two minute run. Each area has a max score of 100, making the max score of the APFT 300. To find out the scores for your age group, check out this chart http://www.usarec.army.mil/hq/apa/rc/apft.htm.
To pass Basic Training, you must score at least 50 on each test. To get into OCS you must score at least 60 on each test.
The Georgetown University ROTC program created videos showing the proper way to do push-ups and sit-ups.
Push-Ups
As long as you don’t lift your hands off the ground, you can change the position of them. This will change the muscles that are being used. Do as many as you can in one position, rest and then do as many as you can with your hands in a different position. Repeat this until your two minutes are up.
Sit-Ups
Adjust your legs and your feet when you start getting tired. This will adjust what muscles are being used and will make it possible for you to do more in two minutes.
After doing several sets of push-ups and sit-ups a day, I’ve been able to go from barely being able to do any to scoring over 60 in both areas in just a few weeks.
To prepare for the running, I have been running intervals. More information about running intervals can be found here, http://www.sportslog.com/running-log/running-speed-work.htm. I’ve also been swimming and cycling, which has been a nice way to spice up my workouts.
For more information on the APFT and tips on how to max out your score, check out this article http://www.associatedcontent.com/article/14245/how_to_max_the_us_army_physical_fitness.html.
Tags: Basic Training, workout