A Quick Training Question

conco303 · 10-11-2014, 22:50

My training is quite diversified- Running, weights, swimming, plyometrics, 15-40 mile ruck marches, some Krav Maga/MMA when I have time, and OF COURSE push ups, sit ups and chin ups. My question is:

On the days when I focus on PFT reqs only, would a split like this one appear sufficient:

Superset: 10x 20 push ups, 20 sit ups, 10 (4 count) flutter kicks, 8 chin ups
Superset: 5x paralell bar dips burnouts, reverse rows burnouts, 20 Supermans
MAX in 2min: push ups, sit ups, chin ups, flutters, burpees, chin ups, push ups
-2x30 sit ups, 2x15 push ups, 2x5 chin ups

-Run 3 miles in 18-19 minutes
-100 frog squats, 50 star jumps, 4x90 second Wall Sits

Or, does that seem like way too little for a day of PFT at SFAS?

**The Reaper** · 10-11-2014, 23:01

Quote:

Originally Posted by conco303

My training is quite diversified- Running, weights, swimming, plyometrics, 15-40 mile ruck marches, some Krav Maga/MMA when I have time, and OF COURSE push ups, sit ups and chin ups. My question is:

On the days when I focus on PFT reqs only, would a split like this one appear sufficient:

Superset: 10x 20 push ups, 20 sit ups, 10 (4 count) flutter kicks, 8 chin ups
Superset: 5x paralell bar dips burnouts, reverse rows burnouts, 20 Supermans
MAX in 2min: push ups, sit ups, chin ups, flutters, burpees, chin ups, push ups
-2x30 sit ups, 2x15 push ups, 2x5 chin ups

-Run 3 miles in 18-19 minutes
-100 frog squats, 50 star jumps, 4x90 second Wall Sits

Or, does that seem like way too little for a day of PFT at SFAS?

Have you read the SWCS PT Guide?

TR

S2theM · 10-13-2014, 19:12

15-40 mile rucks that seems a little much for SFAS, don't get me wrong if you train like that you won't have any problem completing the ruck requirements. When I train for PFT. I don't do sets, during the test you don't get breaks so why take breaks when training for it. I do as many push ups and sit ups as I can then take a break and then do some more. And when it comes to running and rucking get off the roads , the only time you'll be running on the road is for the pt test . And practice climbing ropes a lot of my buddies didn't and had to use the ladder.

EMase · 10-18-2014, 08:41

I went to SFAS in Feb. I was unfortunatley med dropped. There is no secret equation on how to become prepared for SFAS. Do what works for you, and show up ready to destroy every event the Cadre give you.

Hacksaw · 10-19-2014, 05:40

There's a shit load of info on training for SFAS, there is NO mystery to the requirements. There are a lot of dudes in the 82nd that can tell you about over training.

NF_NYC · 10-19-2014, 23:10

Quote:

Originally Posted by Hacksaw

There's a shit load of info on training for SFAS, there is NO mystery to the requirements. There are a lot of dudes in the 82nd that can tell you about over training.

ouch.

conco303 · 10-23-2014, 23:24

Thanks for the helpful replies, even the one insinuating my injudiciousness. I think I like the idea of doing supersets of maxed out reps on pushups, situps and chin ups. And yes, above poster, you are correct that there are many, MANY different guides on how to prepare. That's the problem.