Most of our military, law enforcement and Coast Guard personnel use similar fitness events for at least a portion of their fitness tests: pushups, plank pose and running. While a few variations exist such as hand-release pushups, cadence pushups and running distances (shuttle run, 1.5- mile, 2-mile, 3-mile), these are now the big three exercises among our tactical communities.
Whether you are preparing to serve in these communities or staying fit to remain in them, the goal is to master these three events. Here is a workout we like to do that works all these exercises to build the strength, muscle stamina and endurance needed to perform well.
Work Out Like the Test
Doing sets of pushups and plank pose with an active rest of running is one of the more challenging workouts you can add to your training week to help you not just pass this test but ace it. Here is a workout we do using a track or treadmill (or known running distance). Repeat as many times as needed to achieve the distance of your timed run event done at the pace you would like to achieve (goal pace):
For 1.5- and 2-Mile Runs
Repeat 6-8 times:
- Pushups, 10-20
- Plank pose, 30-60 seconds
- Run 400 meters at goal mile pace
For the USMC 3-Mile Run
Repeat 6 times:
- Pushups, 10-20
- Plank pose, 30-60 seconds
- Run 800 meters at goal mile pace
You can scale these back if you are just starting; limit your total sets to 3-4; or alternate between running and biking (2-4 min. bike) to limit the impact on legs new to running. Using each event as a “rest” while doing the other will help you prepare for running while the blood pumps up your upper body. Learning how to quickly transition to a better running state takes practice. Otherwise, you will likely experience a common issue of feeling pumped up and out of sync during the first half mile of your timed run. It is important to know how to transition from calisthenics to running.
Read More: How to Train for the Transition During a Physical Fitness Test
Pushups and Plank Pose Added to Workouts
A few ways I recommend improving pushups and planks are to add them to upper-body day workouts:
Repeat 3-4 times:
- Bench press, 8-10
- Pushups max (immediately after the bench press)
- Dumbbell rows, 5 per arm (done in the up-pushup position to work the core muscles of the plank)
The goal with this workout is to push yourself with the bench, selecting a weight you can barely do 8-10 times, then see how many pushups you can do. Usually, it is not many because this simulates how it feels in the last 30 seconds of a 2-minute pushup test. Building your pushups requires building muscle endurance, and this one can help while limiting the total volume of reps.
The Ultimate Pushups/Plank Combo
We call this one Death by Pushups. Get into plank pose, then do 5-10 pushups every minute on the minute. You can stay in the up-pushup position, do side plank, and shake out your arms and shoulders, but do not place your knees on the floor. You will find this one is more mentally challenging than physically challenging. It helps to do it with a group, or at least with music, to help you through this long isometric event. Set a goal to do this for 5 minutes. Then, if you want to push yourself mentally, go for 10 minutes.
Add a variety of these workouts to your training week throughout the year to maintain and/or improve your PRT scores. For more ideas on training for common exercises tested in our military, check out the Military.com Fitness Section.
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