I know everyone says the only way you are going to max out your PFA scores for the military is to just practice the test. But my question is how do you incorporate weight training when practicing for the PFA. Light weight, heavy weight? I couldn’t find any threads so if you found one, I’m sorry for posting, just post the link. Thanks
I don’t really prep for the PFA itself, since my normal lifting routine is to alternate bench days between high weight low rep(multiple singles and doubles) and low weight high rep(40 reps in as few sets as possible).
But when I need to prep for a screen test of some kind, I usually do pushups/situps separate from my normal lifting routine(either on non-bench days or later that same day with several hours in between).
As far as the run, I found something that worked great for me a couple years ago, took me from a high-10/low-11 1.5 mile to sub-9 in 1-2 cycles.
Litvinovs- set of 8 front squats with a weight that is a little challenging but not maxing out. Then immediately sprint 1/4 mile. If you have a track available this would be ideal, if not a treadmill works great too(this is how I did mine and had great results). If using a treadmill, crank the speed to as fast as you can handle for the full 1/4 mile(preferably this would be max speed, but aim high and if you have to, back off a little). The original program said to rest until full recovery(breathing/HR back near normal), but I was taking just 90 seconds(sounds like a lot until you try it) before doing my next set. Do 4 sets of this, and if you want eventually add more sets or lower rest period as a progression. Just doing the four sets like I described should work beautifully for you.
How were you squatting? You must of have some special set up to have a running area right next to a squat rack.
[quote]cjw07 wrote:
How were you squatting? You must of have some special set up to have a running area right next to a squat rack.[/quote]
“Then immediately sprint 1/4 mile. If you have a track available this would be ideal, if not a treadmill works great too”
Did you skip over that part? He said a track was ideal, not a necessity.
Thanks grunt. Must of missed that one.
[quote]cjw07 wrote:
You must of had some special set up… [/quote]
Must have had
Sorry, pet peeve.