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US Sports Online Strength and Conditioning System-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. Contact your coach 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!

Select a Program, and enter that program name on your fitness profile form in the "Sport/Fitness Goal" box

3 Day PFT Weight/Resistance Program	3 Day PFT Weight/Resistance Program - Barbell and Dumbbells Only
3 Day PFT Weight/Resistance Program - Dumbbells Only View a Sample Exercise from this Program below:

Dumbbell Reverse Lunge	View Video
Exercise Description:
Grasp a dumbbell with each hand (both dumbbells should weigh the same). Stand up straight, place your feet slightly closer than shoulder width apart, and keep your feet flat on the floor. Keep your back tight and chest out throughout this exercise. Make sure that the floor behind you is cleared of all objects and people (for at least 5 feet). Keep your head and neck in line with your torso so that you are looking forward. Hang your arms directly at your sides. Rotate your palms so that they are facing inward toward each other. Keeping one foot flat on the floor, lift the other foot and step back approximately two to three feet. Breath in during this phase of the exercise. As you step back keep your weight on your front foot. Your knee should extend forward so it is directly over your toe. Lean forward slightly at the waist so that your chest is over the middle of your thigh. Lower yourself until your back knee barely touches the floor. Now, pressing with your front leg, lift your back foot up and stand up. Breath out during this phase of the exercise. Once you have completed a set, repeat with the other leg.