Hey PFT Candidate,
The majority of my military and law-enforcement clients hire me AFTER they fail their PFT. Here are a few of the lessons they learned the hard way.
#1 SANDBAG YOUR SIT-UPS
Most PFTs have a sit-up requirement, but it takes two to tango. Ideally, you have someone who can hold your feet during your training journey. But in reality, said person will often be off doing something more fun than restraining your feet.
So…you improvise.
Most people find something they can put their feet under, like a bench, fence, or couch.
WARNING: Putting your feet underneath non-ergonomic objects that allow your toes to rise during the exercise can cause you to overuse your legs, ankles, and hip flexors, resulting in an injury.
The proper way to do sit-ups is to keep your feet flat on the ground. Sandbags can help you do that, and they are super portable.
#2 DO NOT TRAIN AT TOP SPEED
This may sound counterintuitive, but you do not need to train at full speed. Practicing at top speed increases injury risk and reduces your ability to build foundational strength and endurance.
#3 PRACTICE THE ENTIRE TEST
The time to test out your top speed is during your practice tests. These practice tests are critical to your success. So many people fail because they don’t take the freakin’ practice tests?!
#4 COMPETE WITH THE STANDARDS
Your primary goal is to pass. Focus on the rep and time requirements of your test instead of your peers.
Many candidates fail because they try to run other people’s races instead of the race that will help them pass.
#5 GO FIRST
On test day, if you have the option of going first–take it. For one, the test proctors like the initiative; second, it decreases the amount of time you have to psych yourself out; and thirdly, it gives you extra rest time because everyone has to finish the current event before moving on to the next one.
BONUS HACK: Set yourself up to pass by hiring me BEFORE your test date. Save yourself the hassle of trying to figure out what to do and how to do it. And avoid the added pressure of having to pass the next test because you failed the first one.
Get one of my basic or custom training plans or train through my entire step-by-step Run Faster PFT program.
Pass Your PFT,
Martise