Dominance
New member
I will soon be taking the Marine PFT, on Monday I began training. I am curious to see how each of you beleives it is best to approach these goals. The PFT tests specifically on Crunches, a 3 mile run, and Pull ups. Pull ups can be performed with palms facing either away, or in.
So far my training schedule looks like:
Monday, Friday
Morning: 3 sets of Push ups, each almost to failure leaving energy for 1-2 reps each set
Night: 5 sets each Maximum Effort on Pull ups, Palms face in. Next, over to the lat pull down machine for palms face out grip low weight 10 reps or so for several sets. After lat pulls I go over to the flat mats and do 100 full crunches as quickly as possible.
Weds
Morning: 3 sets of Push ups, each almost to failure leaving energy for 1-2 reps each set.
night: 10 sets of 3 Pull ups, palms face in. (theres no way in hell i can complete all 10 sets as of now). Next over to Lat pulls for 10 sets of 3 pulls palms face out. ( i can do all 10 of these due to the lighter weight). Than I go do Bench for 8 sets of 2 similar to the Dynamic day of WestSide bench. These are quick reps done after a short warm up. Once Bench is complete Standing Military is performed for a fast 3 sets of 5 after a warm up is completed. Last but not least comes 100 crunches at a slight decline.
Tuesday, Thursday
Morning: 3 sets of Push ups, each almost to failure leaving energy for 1-2 reps each set.
Night: I am currently running to prepare myself for the 3 miles. Honestly, since highschool I have not done any running so I have started out with 1 mile + an extra 1/10th mile lap at the end sprinted. Each session I will add 1/2 mile to the run untill 3.5 miles is reached.
A perfect 300 point score would consist of:
100 points = 100 full crunches in 2 minutes
100 points = 20 full pull ups (palms in or out)
100 points = 3 Miles in 18 minutes
As of right now, each area needs improvement since untill recently I have been focusing on powerlifting. As you can see this is not a powerlifters routine, and hence I am struggling with it. Any advice or comments are appreciated I need to get these numbers up asap
So far my training schedule looks like:
Monday, Friday
Morning: 3 sets of Push ups, each almost to failure leaving energy for 1-2 reps each set
Night: 5 sets each Maximum Effort on Pull ups, Palms face in. Next, over to the lat pull down machine for palms face out grip low weight 10 reps or so for several sets. After lat pulls I go over to the flat mats and do 100 full crunches as quickly as possible.
Weds
Morning: 3 sets of Push ups, each almost to failure leaving energy for 1-2 reps each set.
night: 10 sets of 3 Pull ups, palms face in. (theres no way in hell i can complete all 10 sets as of now). Next over to Lat pulls for 10 sets of 3 pulls palms face out. ( i can do all 10 of these due to the lighter weight). Than I go do Bench for 8 sets of 2 similar to the Dynamic day of WestSide bench. These are quick reps done after a short warm up. Once Bench is complete Standing Military is performed for a fast 3 sets of 5 after a warm up is completed. Last but not least comes 100 crunches at a slight decline.
Tuesday, Thursday
Morning: 3 sets of Push ups, each almost to failure leaving energy for 1-2 reps each set.
Night: I am currently running to prepare myself for the 3 miles. Honestly, since highschool I have not done any running so I have started out with 1 mile + an extra 1/10th mile lap at the end sprinted. Each session I will add 1/2 mile to the run untill 3.5 miles is reached.
A perfect 300 point score would consist of:
100 points = 100 full crunches in 2 minutes
100 points = 20 full pull ups (palms in or out)
100 points = 3 Miles in 18 minutes
As of right now, each area needs improvement since untill recently I have been focusing on powerlifting. As you can see this is not a powerlifters routine, and hence I am struggling with it. Any advice or comments are appreciated I need to get these numbers up asap
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