| Increase Army Physical Fitness Test (APFT) score Workout | | Author | SSG Pandy | Fitness Level | Beginner | Type | Endurance | | Days in Plan | 5 Days | Rest Between Sets: | 30 sec-1:00 minute |
Duration | 60 Min per session |
My goal is to increase my overall score when taking the APFT, which includes the 2-minute push-up drill, 2-minute sit-up drill and timed 2-mile run. This program should be conduct 3-5 days per week for a duration of one hour for each session to include 10-minute warm-up and cool-down stretching.
A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).
All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:
Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps |
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Increase Army Physical Fitness Test (APFT) score
Basics | Related Workouts Why do most trainers get their clients to write down their workouts? It is because it works. Recording your workouts allows you to track your progress, determine what is working and track your weight and measurements to see what is giving you results. This is the best $12.00 + shipping you'll ever spend on your body.
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