As I begin the application process for OTS, I have to start physical training to prepare under the assumption that I will be selected so that I'm not under the gun and risk being DQ'd or failing out because I can't pass the PFT.

I've been doing a pretty decent free weight routine with some cardio for a while to lose 70 pounds, but I haven't been doing any running because being so overweight was just too hard on my body to try to truck around.

I'm looking for some suggestions or tips to start a training routine that will help me work up to being able to pass a PFT with a solid score that is comfortably above minimums. At the very least, I have until August 2014, and at the latest, I have a little more than a year. Both of those time frames are probably more than enough to train for a PFT, but I don't know where to begin for the specific PFT evaluations.

Thanks.

what branch

Air Force

are you 30-39?

i'm learning about the air force PFT. so your waist size is part of the score? interesting. what's your waist right now?

Waist is 34"

I am 37

if you had to run a PFT today what would your numbers be for run/pushups/crunches

I have absolutely no idea. I am meeting with a friend tomorrow who is going to better explain how the PFT is functionally administered (i.e. what proper form counts, what doesn't count, etc.). This weekend I might just go to a local high school track and run 1.5 miles to see what comes of it. I think I can meet the minimums for pushups and situps, but I simply haven't tried yet. I'd hate to get started doing it wrong because I don't want to have to relearn it later. At any rate, my score would likely be in the unsatisfactory range right now.

The minimum requirement for the run represents a 9:20 mile, which I am fairly confident I could do cold. Max is a 6:20 mile, and that's not going to happen any time soon.

When I was previously on active duty I ran a 5:15 mile, but alas - that ship has sailed.

[This message has been edited by Ryan the Temp (edited 12/11/2013 2:51p).]

well after a quick look at the standards, it looks like 57 pushups and 54 crunches in a minute each gives you the max points for those two categories. i think both of those are pretty easily obtainable with some training. you already get the max points for your waist size (if i'm understanding this correctly), putting you at 40 points out of a possible 100. if you could just get into 8 minute mile shape (1.5 miles in 12 minutes, for a value of 50.9 points) that puts you at a total of 90.9 out of a possible 100 and into the "excellent" category. i think all of those are fairly easily obtained training goals, especially with a minimum of 8 months.

as far as training goes, i'd just do a minutes worth of pushups and a minutes worth of crunches every morning when you get up and every night before you go to bed and you should be maxing those categories out pretty soon. as far as running goes, i'd say just find a 5k program you like (check out coolrunnings.com for examples) and stick with it. any decent 5k program should get you plenty fast enough to run 1.5 miles in 12 minutes.

You can join the AF at age 37?

I was already in as an enlisted troop, I'm just trying to get back in with a commission. I was supposed to commission 10 years ago, but it didn't happen. I am being given a chance to apply for OTS with an age waiver.

Sorry, caught up on your other post after reading this one.
Good luck.

Check out Military Athlete. They have some great courses aimed at prepping dudes for SF selection and Army OCS. The SF selection workouts are tough but they can give you some more ideas on functional fitness workouts if you need a refresher. I would say that your weight loss goals will be met 90% through diet alone. I lost a good 20 lbs before going to OCS by cutting out all liquids minus water and by cutting all fried foods and limiting dairy intake. Just some food for thought. Good luck!

[This message has been edited by REJ_III (edited 12/17/2013 4:19p).]