If you're in the process of getting your packet together to be selected, then you'll need to prepare to CRUSH the Physical Fitness Test (PFT). The PFT is a challenging three-part fitness assessment that tests your physical endurance and strength. Before being selected, you must complete a PFT and score well enough to be recommended for selection by your Officer Selection Officer (OSO). Here's what you can expect when running your first USMC PFT and how to prepare for it.
The Three Parts of the USMC PFT
The PFT consists of three parts: pull-ups, abdominal crunches or plank, and a three-mile run. Here's what you need to know about each of these exercises:
Pull-Ups: In this exercise, you'll need to complete as many pull-ups as possible. You'll have a maximum of two minutes to complete this part of the PFT.
Abdominal Crunches/Plank: You'll need to complete as many abdominal crunches as possible in two minutes. Make sure you're using proper form when performing the crunches to avoid any injuries. If you choose to use the plank option, make sure you can hold it for the full two minutes.
Three-Mile Run: Finally, you'll need to run three miles in the shortest time possible. This is a timed event, so you'll want to be sure to pace yourself to finish the run in the allotted time.
Preparing for the USMC PFT
To prepare for the PFT, you'll need to focus on improving your physical fitness. Here are a few tips to help you get started:
Start Early, don't wait until the last minute to start training. Give yourself plenty of time to prepare and build up your endurance. For someone who is relatively in-shape, six months is a realistic timeframe to begin specialized training for your next PFT.
Incorporate Strength Training: In addition to cardio, you'll want to focus on building strength, especially in your upper body for the pull-ups. Incorporate exercises like push-ups, pull-ups, and weight lifting into your routine.
Practice the PFT: Set up a mock PFT in your training regimen to get a feel for the exercises and to track your progress. Once a month, choose a day of the week that falls directly after a rest day to run a mock PFT. This should give you an accurate measure of where you're at in the process.
Stay Consistent: Consistency is key when it comes to training for the PFT. Make sure you're sticking to your workout routine and staying motivated.
Eat Correctly: Eating the right thing for your body a few hours before your PFT can make the difference for your score. A good source of carbohydrates can give you the edge you need for the 3-mile time.
My experience
During my training process, I completed 6 Physical Fitness Tests (PFTs) before shipping off to Officer Candidate School (OCS). Initially, my weekly workout plan consisted of running as far and as long as I could 3-4 times per week. However, I discovered through trial and error that this approach was not effective for improving my 3-mile run time. I then learned that incorporating a variety of different exercises into my training regimen led to a significant improvement in my running performance. This revised workout plan proved beneficial during my time at OCS, as it helped me succeed in various physical training sessions and tests. If you're interested in using my workout plan, click here.
Final Thoughts
Running your first USMC PFT can be intimidating, but with proper preparation, you can succeed. Remember to give yourself plenty of time to train, focus on building strength and endurance, stay consistent with your workout routine, and eat right. Semper Fi.
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