The 15 Day Plan For The PFT
Stew Smith, CSCS
This 15 day plan was written for a military member who had two weeks to pass his fitness test of 1.5 mile run, pushups, and situps. It is not designed for those members who have not exercised in months, but for those who just need an extra push to surpass the minimums. You could also use this routine to help you hit the maximum standards if you are hitting a plateau in your testing for the Most Common PFT. Knowing that this test is the most common fitness test in the military and law enforcement, I thought I would post the routine online as it is a combination of three routines:
The Pushup Push Workout – Add 50-100% to your Pushups in two weeks. You will be doing pushups for the first 11 days of this workout, then rest for 3 days of no pushups and test on day 15 of this routine. If your test requires pullups, you can do the same for that exercise – see Pullup Push.
The Need for Speed Workout – Ace the 300m and 1.5 mile runs for FBI Academy, but this plan below is geared for any timed run no matter how short or long it is.
Proper Situps Technique – Learn your pace when it comes to situps. Find a goal and pace yourself to the goal. If your test is a 1 minute test, then you should strive for a pace of nearly 1 per second so you score in the high 40-50s for your situp test. If your test is a 2 minute test, pace is more important and you may need to slow it down to 20 situps per 30 seconds to score in the high 70 / low 80’s.
Here is an explanation of the chart below:
Supplemental Plan – You can use this plan below in addition to your current workout if you wish but it is a pretty challenging plan and would not do this unless you are pretty fit now and seeking to improve your PFT scores so you are near maxing the test.
2 – Stand-alone Plan – If you are an intermediate / beginner level (not complete beginner) I would recommend to just follow the plan for the next two weeks. This will challenge your pushups and situps and push you in the running category as well. If you are not used to running 1-2 miles then I would not attempt this program as this is NOT a program for beginners.
Goal Pace Runs – Learning to pace your runs will help you score better on 1.5, 2, and 3 mile timed run tests. Typically, I like to teach at a 400m track so students will learn the distance and muscle memory the time to do that distance. For instance, if you want to score a 12 minute 2 mile run – that means you need a 6 minute mile, 3 minute 1/2 mile, and a 90 second 1/4 mile *(400m) run. This will help you understand not to start out too fast on your timed run and a strategy to PACE the run. Just divide your timed run distance / goal into 1/4 mile distances and strive to learn the pace at 1/4 mile, then 1/2 mile and so on… also read – Drop Mile Pace
400m Runs – You can also replace this distance with a 300m run distance especially if you are seeking to ace the 300m sprint used by many law enforcement departments around the United States as well as the FBI Academy. BUT instead of running at goal 1.5 mile pace you should run it at goal 300m sprint pace.
Lower Back Plan – Great for Strength / Flexibility – Add this into the daily routine at the end of the day.Try this routine if you wish. It does work and let me know how you do after the 15 Day PFT Challenge. This is not something I would repeat several times in a row but only once in a while. Your pushups / situps muscles need rest like all other muscle groups. Typically, I recommend resting 48 hours after hard pushups / ab workouts before challenging that muscle group again. Please feel free to email if you have any questions at firstname.lastname@example.org