To improve your performance be sure to focus on you breathing, taking deep breaths in and out. In order to get your running up to the APFT standards you will need to incorporate running two miles into your training at a minimum of three days a week. Set sit-up goals, and practice keeping a steady pace for one and two-minute periods. It is also important to pace yourself, so that you do not burn out within the first 30 seconds. Be sure to let gravity do the work on the way back down - don’t waste time and energy by lowering yourself. Army sit-ups are done with hands interlocked behind your head and bringing your body into an upright position. You will be required to perform sit-ups with someone holding down your feet - so be sure to train this way, as it adds a new level of difficulty to this seemingly easy exercise. Be sure that your hands are placed directly under your shoulders - this will distribute your muscle-use more evenly, enabling you to perform better and injury free!
Perfect your push ups by practicing proper technique. The best way to find out where you fall into these standards, is to self-assess yourself by taking the APFT. As you can see, APFT consists of three main criteria: push-ups, sit-ups and running. In order to figure out what you are getting into, and the progress you need to make, familiarize yourself with the Army Physical Fitness Test Standards, which you can conveniently find on the APFT Standards page. Although you do not have to be physically fit to join the Army, getting in shape before your basic training will make the intense ten-week process a little less daunting.
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