During the first week of BEAST and again at the conclusion of summer training, you will be required to complete the Army Physical Fitness Test (APFT). You will take a "diagnostic" APFT during the first week of BEAST and a final test again at the end of July. I'm sure most of you are well aware of what this test entails, but if not, allow me to elaborate… This test consists of two minutes of push-ups, two minutes of sit-ups followed by a two-mile run. Much of our focus has been on the running portion of this assessment but let's spend some time reviewing – proper push-up and sit-up form and how one might build-up their endurance in preparation for these challenges!
Push-up: The push-up exercise is intended to strengthen the muscles of the chest, shoulders, arms and trunk. As with any exercise, proper form (precision) is more important than the execution of more reps during training. Furthermore, during the test repetitions that are not performed with proper form will not be counted toward the overall score. For a tutorial on proper form and movement through the push-up—go to the Personal Fitness Tracker website—click on the RESOURCES button and view the Training Video- from the Army Physical Fitness Training School- Conditioning Drill 2- The Push Up.
Sit-up: The sit-up exercise strengthens the abdominal and hip flexor muscles. Again, the aim of this test is to do as many sit-ups as you can in 2 minutes. Your knees should be bent at 90-degree angle, feet 12" apart with fingers interlocked behind your head. A second person holds your ankles. Similar to the push up, proper form is important during training and testing as sit-ups not performed to standard will not be counted during the APFT. For more detailed description of proper form and movement, go to the Personal Fitness Tracker Website—click on the RESOURCES button and view the Training Videos from the Army Physical Fitness Training School- Conditioning Drill 2—The Sit-up.
Training recommendations for both the push up and sit up exercises are also available on the Personal Fitness Tracker website, click on the "Resources" button which will list the information and videos available to you.
Good luck! And don't forget all of this Pre-BCT preparation will keep you One Step Ahead of the BEAST!!