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Friday, September 13, 2013

Try This Bootcamp Program US Sports Strength and Conditioning Armed Forces PFT Programs

Armed Forces PFT Programs

These Armed Forces PFT Programs will get you prepared for the PFT test. There are also running programs for either the 2 mile test or the 3 mile test. Click on the links below to get the running program!

2 Mile Test Running Program
3 Mile Test Running Program

Throughout the length of these programs, the manipulation of the sets and repetitions for each exercise will be based on periodization concepts that involve changing the intensity and the volume of the workouts.

The starting point of the program is based on an initial fitness level. With feedback, the actual progression of the program will follow the body's unique adaptation process to exercise. Fine tune the program to include all the exercises that feel thebest!

If following both the strength training and the running programs, success will be guaranteed!


Here's a sample
Week 1 - Day 2 (Friday) of Your ProgramWeek Difficulty: Medium
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Click on an Exercise Name to view a description of that exercise
SelectExercise NameSet and Rep Combinations
1
Warmup and Stretch
8 minutes 
2
   Video
Close Grip Pull Ups
5 reps,5 reps 
3
   Video
Wide Grip Chin Ups
4 reps,4 reps 
4
   Video
Barbell Wide Grip Bent Over Row
15 reps @ 120 lbs,12 reps @ 120 lbs 
5
   Video
Dumbbell One Arm Row (elbow close)
15 reps @ 60 lbs,10 reps @ 55 lbs 
6
   Video
Dumbbell Lateral Raise
15 reps @ 26 lbs,10 reps @ 23 lbs 
7
   Video
Dumbbell Rear Lateral Raise
15 reps @ 20 lbs,10 reps @ 18 lbs 
8
   Video
Dumbbell Biceps Curl
15 reps @ 40 lbs,10 reps @ 35 lbs 
9
   Video
Dumbbell Hammer Curl
15 reps @ 45 lbs,10 reps @ 40 lbs 
10
   Video
Push Ups (regular position)
30 reps,30 reps 
Choose Your US Sports Online Strength And Conditioning Program preference below.


Select a Program

3 Day PFT Weight/Resistance Program3 Day PFT Weight/Resistance Program - Barbell and Dumbbells Only
3 Day PFT Weight/Resistance Program - Dumbbells Only

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