Physical Training (PT) Thoughts and Recommendations

I thought that I’d post a few suggestions regarding preparing for the PT test. For some people, the PT will be no problem. For others, it may be quite difficult. Before I begin, you can find a link to the Air Force PT standards by clicking here.

Here’s what happens at COT. On training day 1, which is the day after you arrive, they will measure your waist. This measurement will be part of your Physical Fitness Baseline (PFB), which is the initial measurement of your physical condition. On Friday, you will do 1 minute of sit-ups (which the Air Force refers to as “crunches”), 1 minute of push-ups, and a timed 1.5-mile run. These tests, combined with your waist measurement make up your score. The total number of points in 100 and it is broken up as follows:

Push-Ups: 10 points
Sit-Ups: 10 points
Waist: 30 points
Run: 50 points

As you can see, the run and the waist make up 80 out of 100 points. Thus, you should focus on these 2 areas. The most important area of focus is the run because it is the area where you have the most control over your score. You should, of course, try to slim down before starting COT, but if you do well on the run, you’ll most likely be fine as far as physical fitness is concerned.

When you get to COT, be careful of eating too much of the dining hall food. Although many people lost weight at COT, some gained a bit. The food is very high in calories – even the low-fat yogurt. Just watch what you eat and you’ll be fine.

With regard to the sit-ups and push-ups, the most important thing to remember is not to do any more work than necessary. For sit-ups, only the bottom of your shoulder blades need touch the ground – don’t go all the way down. Also, your arms can touch the middle of your thighs – don’t try and touch your knees. For the push-ups, don’t control the down motion – just let yourself drop. Most importantly, practice these each day. It doesn’t take that long and it will make you a much happier COT student.

I would suggest buying a digital watch with a timer for the run. I bought one at the Base Exchange (BX) once I realized that it would be helpful. The laps are 1/4-mile.

At the end of COT, they will measure your waist again. You will do the push-up, sit-up, and run tests again. This is called your Physical Fitness Assessment (PFA). I improved by about 8 points and you should see an improvement – unless you scored 100 on your PFB – then you’re awesome and you don’t need my advice.