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You must score at least a 50 in each event in order to pass the APFT to graduate Basic Combat Training. The Army's Basic Training Physical Fitness Test is a three-event physical performance test used to assess endurance. As TRADOC's lead for the test review, Hertling collaborated with a 16-member team headed by Frank Palkoska, director of the U.S. The proposed tests, the Army Physical Readiness Test, or APRT, and the Army Combat Readiness Test, known as the ACRT, align with Army Physical Readiness Training outlined in Training Circular 3-22.20, which was implemented Army-wide last August providing exercises, drills and activities appropriate for various levels of physical fitness. The APRT, designed to replace the current APFT, expands from three to five events, eliminates sit-ups, increases the pace of push-ups, and replaces the long-distance run with shorter-faster runs.
These events will more accurately test a Soldiers anaerobic and aerobic endurance while reducing the risk of injuries. In order to better assess anaerobic capacity that drive high-intensity bursts of energy, the run will be changed to 1.5 miles.
To better assess muscular endurance, the one-minute rower and push-up events will not allow Soldiers to pause and rest. TRADOC is also recommending Soldiers take the ACRT, which incorporates warrior tasks and provides a more accurate assessment of the physical readiness training program and the Soldier's individual capability. The ACRT is designed to not only correlate with readiness training, but also to provide a more accurate picture of a Soldier's ability to perform Warrior Tasks and Battle Drills. The Army will begin pilot testing at approximately eight locations with multiple units in order to set standards. Following the establishment of standards and a thorough review, likely lasting through the summer, the tests can then be approved for Army-wide execution. Soldiers report to initial entry training (IET) ranging widely in their levels of physical fitness. The mission of physical training in IET is twofold: to safely train soldiers to meet the graduation requirements of each course and to prepare soldiers to meet the physical demands of their future assignments. The mission of physical training in IET is to safely train and prepare soldiers to meet physical demands. Because each IET school is somewhat different, commanders must examine the graduation requirements for the course and establish appropriate fitness objectives. The commander's latitude in program development varies with the length and type of the IET course. Research suggests that soldiers are more prone to injuries of the lower extremities after the third week of IET. Properly fitted, high-quality running shoes are important, especially when PT sessions require running on hard surfaces. One road march should be conducted weekly with the difficulty of the marches progressing gradually throughout IET.
After the initial adaptations in the early weeks of IET, soldiers can be expected to carry progressively heavier loads including a rucksack. A sample regimen for road marches soldiers can be expected to road march during IET is at Figure 11-1. This chapter gives commanders and trainers guidance in designing and using exercise circuits. A circuit is a group of stations or areas where specific tasks or exercises are performed.
Circuits are designed to provide exercise to groups of soldiers at intensities which suit each person's fitness level. In a free circuit, there is no set time for staying at each station, and no signal is given to move from one station to the next. The objective of the circuit and time and equipment available strongly influence the number of stations. If there are 10 stations and 40 soldiers to be trained, the soldiers should be divided into 10 groups of four each. To achieve the desired training effect, soldiers may have to repeat the same circuit several times. Stations should be arranged in a sequence that allows soldiers some recovery time after exercising at strenuous stations. The designer must consider specific parts of the body and the components of fitness on which soldiers need to concentrate. The circuit designer should list all the exercises or activities that can help meet the objectives. By not exercising the same muscle group twice in a row, each muscle has a chance to recover before it is used in another exercise. The designer should draw a simple sketch that shows the location of each station in the training area. The final step is to lay out the stations which should be numbered and clearly marked by signs or cards. Calisthenics can be used to help develop coordination, CR and muscular endurance, flexibility, and strength. Although calisthenics have some value when included in a CR circuit or when exercising to music, for the average soldier, calisthenics such as the bend and reach, squat bender, lunger, knee bender, and side-straddle hop can best be used in the warm-up and cool-down periods.
Please note that exercises such as the bend and reach, lunger, and leg spreader, which were once deleted from FM 21-20 because of their potential risk to the exerciser, have been modified and reintroduced in this edition. While injury is always possible in any vigorous physical activity, few calisthenic exercises are really unsafe or dangerous. Some soldiers complain of shoulder problems resulting from rope climbing, horizontal ladder, wheelbarrow, and crab-walk exercises. Doing safe exercises correctly improves a soldier's fitness with a minimum risk of injury. Do not allow the angle formed by the upper and lower legs to become less than 90 degrees when the legs are bearing weight. Leaders must be aware of the variety of methods they may use to attain their physical training goals. Some large units prefer to use sets of calisthenic exercises as part of their PT sessions. Conditioning drills are intended to supplement muscular strength and endurance training sessions. Leaders can mix the exercises to provide greater intensity, based on the fitness level of the soldiers being trained. The following conditioning drills (Figure 7-4) are arranged according to the phase of training. Performing grass drills can improve CR endurance, help develop muscular endurance and strength, and speed up reaction time.
The soldiers should do a warm-up before performing the drills and do a cool-down afterward. As soon as the soldiers are familiar with the drill, they do all the exercises as vigorously and rapidly as possible, and they do each exercise until the next command is given. When soldiers are starting an exercise program, a 10- to 15-minute workout may be appropriate.
Progression with grass drills is made by a gradual increase in the time devoted to the drills. FRONT: The soldier lies prone with elbows bent and palms directly under the shoulders as in the down position of the push up. BACK: The soldier lies flat on his back with his arms extended along his sides and his palms facing down ward. STOP: The soldier assumes the stance of a football lineman with feet spread and staggered. To assume the FRONT or BACK position from the standing GO or STOP positions, the soldier changes positions vigorously and rapidly.
From the FRONT position, push up and support the body on the hands (shoulder-width apart) and feet.


From the position of ATTENTION, do half-knee bends with the feet in line and the hands at the sides.
From the FRONT position, continue to roll in the direction commanded until another command is given. From the BACK position, raise the legs until the heels are no higher than six inches off the ground.
From the position of ATTENTION, start running in place at the GO command by lifting the left foot first. Guerrilla exercises, which can be used to improve agility, CR endurance, muscular endurance, and to some degree muscular strength, combine individual and partner exercises.
The instructor decides the duration for each exercise by observing its effect on the soldiers. Soldiers progress by shortening the quick-time marching periods between exercises and by doing all exercises a second time. Soldiers progress with guerilla exercises by shortening the quick- time marching periods between exercises and by doing all the exercises a second time.
Many soldiers have not had a chance to do the simple skills involved in guerrilla exercises. Take the front-leaning rest position, and move the feet toward the hands in short steps while keeping the knees locked. Assume a sitting position with the hips off the ground and hands and feet supporting the body's weight.
For two-man carries, soldiers are designated as number one (odd-numbered) and number two (even-numbered). On command, number-two soldier bends at the waist and knees with his hand on his knees and his head up. The Air Force's Basic Military Training Physical Fitness Test is a three-event physical performance test used to test your endurance. The three PFT events are one minute of push-ups, one minute of sit-ups, and a timed 1.5 mile run.
While at BMT you will perform physical conditioning five days a week with alternating days of muscular endurance exercises and aerobic running.
Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. The events have a low correlation to the performance of warrior tasks and battle drills and are not strong predictors of successful physical performance on the battlefield or in full spectrum operations," said Lt. Army Physical Fitness School, resulting in a recommendation to the Army for not just one, but two revised PT tests. The shorter-faster run, requiring a significant burst of energy, will better prepare Soldiers for the intensity of today's battlefield, he said. This will require non-stop muscle movement that will demonstrate immediate muscle fatigue and failure.
The ACRT will be executed in the Army Combat Uniform, Advanced Combat Helmet, and weapon, and includes a 400-meter run, hurdles, a high crawl, casualty drag, sprints, and several other movement drills.
The test incorporates several exercises and drills from the physical readiness training circular and provides a testing environment similar to that on the battlefield. The pilot currently plans to align age categories for the test scores with the American College of Sports Medicine and Cooper Institute, broadening age categories to under 30, 30-39, 40-49, 50-59, and 60 and above, for both genders. Implementing the new tests is the final step in the Soldier Athlete initiative to better prepare Soldiers for strenuous training and the challenges of full-spectrum operations.
Because of this, there are special considerations when designing a physical training program for IET soldiers. They use the five components of physical fitness in designing programs to reach the training objectives established by the commander. For example, commanders of basic combat training (BCT) may do a standard PT program at one installation, while AIT commanders may design their own programs. High-impact activities, such as road marching and running on hard surfaces, should be carefully monitored during at this time.
Court shoes, like basketball or tennis shoes, are not designed to absorb the repetitive shock of running.
By he start of the fourth week, they should be accustomed to marching in boots, and their feet should be less prone to blistering.
Commanders with a good understanding of the principles of circuit training may apply them to a wide variety of training situations and environments.
The task or exercise selected for each station and the arrangement of the stations is determined by the objective of the circuit. The time is monitored with a stopwatch, and soldiers rotate through the stations on command.
These include the time, number of stations, number of time, number of stations, number of soldiers, number of times the circuit is completed, and sequence of stations. When a fixed circuit is run, the time at each station should always be the same to avoid confusion and help maintain control.
A circuit geared for a limited objective (for example, developing lower-body strength) needs as few as six to eight stations. For example, increasing muscular strength may be the primary objective, while muscular endurance work may be secondary.
He can choose from the exercises, calisthenics, conditioning drills, grass drills, and guerrilla drills described in this chapter. After deciding how many stations to include, the designer must decide how to arrange them. For example, in a strength training circuit, exercisers may follow the pushing motion of a bench press with the pulling motion of the seated row. If some exercises are harder than others, soldiers can alternate hard exercises with easier ones. If the designer wants to include running or jogging a certain distance between stations, he may do this in several ways.
The sketch should include the activity and length of time at each station, the number of stations, and all other useful information. Soldiers should work at each station 45 seconds and have 15 seconds to rotate to the next station.
They can help develop coordination, CR and muscular endurance, flexibility, and strength. Nonetheless, some people, because of predisposing conditions or injuries, may find certain exercises less safe than others.
These calisthenics are noted, and directions are provided below with respect to the actions and cadence. The keys to avoiding injury while gaining training benefits are using correct form and intensity. Also, ballistic (that is, quick-moving) exercises that combine rotation and bending of the spine increase the risk of back injury and should be avoided. These exercises are beneficial when the soldier is fit and he does them in a regular, progressive manner. For example, if the Monday-Wednesday-Friday (M-W-F) training objective is CR fitness, soldiers can do ability group running at THR with some light calisthenics and stretching. Use static (slow and sustained) stretching for warming up, cooling down, ballistic (bouncy or jerky) stretching movements. The unit's Master Fitness Trainer is schooled to provide safe, effective training methods and answer questions about training techniques. Figure 7-4 shows three calisthenic conditioning drills for both the poorly conditioned and physically fit soldiers.
However, they should choose and sequence them to alternate the muscle groups being worked.
These are vigorous drills which, when properly done, exercise all the major muscle groups.


Since these drills are extremely strenuous, they should last for short periods (30 to 45 seconds per exercise). The instructor does all the activities so that he can gauge the intensity of the session.
For example, they may be used when only a few minutes are available for exercise or when combined with another activity. The soldier raises his knees high, pumps his arms, and bends forward slightly at the waist. Move the right arm and left leg up and down; then, move the left arm and right leg up and down. These drills require soldiers to change their positions quickly and do various basic skills while moving forward. Depending on how vigorously it is done, each exercise should be continued for 20 to 40 seconds.
Advance forward as fast as possible by moving the arms and legs forward in a coordinated way. When the feet are as close to the hands as possible, walk forward on the hands to the front-leaning-rest position. To assume the piggyback position, number-one soldier moves behind his partner, places his hands on his partner's shoulders, and climbs carefully onto his partner's hips. Boot Camp will be much easier for you if you prepare in advance and are able to meet the following fitness level before you arrive at BMT. Physical training involves safely training and challenging all soldiers while improving their fitness level to meet required standards.
The seven principles of exercise outlined in Chapter 1 are universal, and they apply to all PT programs including those in IET. Regardless of the type of course, all leaders must strive to train their soldiers to attain the highest level of physical fitness possible. During this period, fixed circuits and other activities that develop CR fitness are good, low-impact alternatives. By the sixth week, the load may be increased to 40 pounds including personal clothing and equipment. After the warm-up, soldiers can start a circuit at any station and still achieve the objective by completing the full circuit.
For example, in a circuit for strength training, the same muscle group should not be exercised at consecutive stations.
This could be followed by the pushing motion of the overhead press which could be followed by the pulling motion of the lat pull-down. Poorly-coordinated soldiers, however, will derive the greatest benefit from many of these exercises. If the Tuesday-Thursday (T-Th) objective is muscular endurance and strength, soldiers can benefit from doing partner-resisted exercises followed by a slow run.
The drills are designed to be done progressively and are intended to supplement muscular strength and endurance training sessions. Soldiers should do each exercise progressively from 15 to 40 or more repetitions (20 to 60 seconds for timed sets) based on their level of conditioning.
Soldiers should respond to commands as fast as possible and do all movements at top speed.
The commands for grass drills are given in rapid succession without the usual preparatory commands. At the same time, number-one soldier moves toward his partner's left side and leans over his partner's back. As number-one soldier climbs on, number-two soldier grasps his partner's legs to help support him.
According to a news story on the Army website, the current physical fitness test (PT) will be replaced by two new tests: the Army Physical Readiness Test (APRT) and the Army Combat Readiness Test (ACRT). You are required to pass the Basic Military Training PFT to graduate boot camp and continue on to Advance Individual Training.
Army Physical Fitness School to revise not only how the Army conducts physical training, but also how it will evaluate a Soldier's physical capability. Commanders of initial entry training should look beyond the graduation requirements of their own training course to ensure that their soldiers are prepared for the physical challenges of their future assignments.
This means using the established principles of exercise to develop a safe physical training program.
Circuits can also be designed to concentrate on sports skills, soldiers' common tasks, or any combination of these. Because soldiers may do incomplete or fewer repetitions than called for to reduce this time, the quality and number of the repetitions done should be monitored.
Further, allow from five to seven minutes both before and after running a circuit for warming up and cooling down, respectively.
Imagination and field expediency are important elements in developing circuits that hold the interest of soldiers. To ensure balance and regularity in the program, the next week should have muscle endurance and strength development on M-W-F and training for CR endurance on T-Th.
They continue to do multiple repetitions of each exercise until the next command is given.
To prevent confusion, commands are given sharply to distinguish them from comments or words of encouragement. At the same time, curl the trunk and head upward while touching the opposite elbow to the elevated knee. Throughout, place the hands under the upper part of the buttocks, and slightly bend the knees to ease pressure on the lower back.
Number-one soldier places his arms over his partner's shoulders and crosses his hands over his partner's upper chest. Hertling, TRADOC's deputy commanding general for Initial Military Training, who holds a master's degree in exercise physiology. In addition, circuits can be organized to exercise all the fitness components in a short period of time.
Using such exercises for unconditioned soldiers increases the risk of injury and accident.
Such a program has variety, develops all the fitness components, and follows the seven principles of exercise while, at the same time, it minimizes injuries caused by overuse.
At the same time, he reaches around his partner's back with his right arm, being careful not to grab his partner's neck or head. A little imagination can make circuit training an excellent addition to a unit's total physical fitness program. When in position, number-two soldier, with his left hand, reaches between his partner's legs and grasps his left wrist.
For example, while the PT consists of timed sit-ups and push-ups and a two-mile run, the ACRT includes modules such as a sprint in which the soldier carries a heavy ammo canister and a “casualty drag” that simulates the action of carrying a wounded soldier to safety. As soldiers become better conditioned, exercise periods may be increased to 30 seconds or longer for all three rotations.
On the other hand, a conditioned Ranger company may use multiple sets of flutter' kicks with good results.
Army Training and Doctrine Command, Initial Military Training, at Fort Monroe, VA, said in the Army story.



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