9 Tips To Improve Your Combat Fitness Test Score

By John Canfield

In an effort to get prepared for the Marine Corps CFT, it is best to train your entire body by participating in intense training session routines which are quicker in duration. Heading out and jogging 5 miles probably won't enable you to get an improved score on your CFT. Though it may be crucial you be capable of jog extended distance, especially in the Marine Corps, this should not be your only method of PT. It is not recommended that you ever train specifically for the PFT or CFT. Your main goal should be to continually be in good shape, and if you are training thoroughly you should always be prepared to go out and get a superior score on both the CFT as well as PFT. If you're struggling in the type of physical fitness required for the CFT, you should concentrate on incorporating sprint along with interval training, high rep/medium weight weightlifting, and lower body resistance in your current PT plan.

You have to get out there and get your pulse increased and your lungs working hard. You need to focus on completing several sets of high repetitions of many various calisthenics having little rest in between each set. Push ups, body weight squats, and ammunition can lifts are an excellent starting point. Form a circuit making use of those three workouts and add in several sprints. A good example could be: Five rounds of 200m sprint, 20 push ups, 20 body weight squats, 20 ammo lifts. Carry out each set in that order, doing each exercise prior to getting to the next. Do not take breaks between sets. Your ultimate goal is to accomplish the work out as quickly as possible. Whenever you are finished, record the time. The next time you do the same work out, your aim should be to beat your prior time. If this particular workout is way too effortless, or not getting your pulse up and your lungs working, you'll be able to add to the distance, weight, repetitions, or all of the above.
Yet another beneficial workout is the "farmers walk". This is simply grabbing a heavy object in each hand, and going for a walk. One example would be: Take hold of two 50 pound barbells and walk 100 meters. It is easy to include this into any of your existing exercise routines.

You must get accustomed to pushing things over your head. If you can grab an ammo can, fill it up to 30 pounds and do max sets of over head lifts as often as you possibly can. Both as part of your established workouts, or just do two to three sets of max effort 3 times a week. If you don't have an ammo can, use a weight. Minus a dumb bell, improvise. Take hold of an item that weighs close to 30 pounds and lift it over your head. Among the list of hallmarks of every really good Marine is to adapt, improvise, and overcome.

Rehearse your crawls. You will not want the first time you execute a high crawl to be while you're out on the CFT area, running it for score.

A couple of times per week get out there and run 880 yards as fast as possible. It's easy to integrate this into your pre-existing PT plan, either at the start, middle, or conclusion of a routine.

Rehearse your fireman's carry. Get a friend and practice hauling them 100 yards as quickly as you can. You will need to start out slower and use a less heavy partner until you are confident and comfortable holding the weight. You can injure your upper back doing the fireman's carry if not performed correctly. If you cannot get a buddy to carry, utilize a barbell loaded up with whatever weight you are confident with. Your primary goal should be to carry somebody else/an item that is equal to or greater than your body weight for 100 yards.

As with any routine, you must thoroughly warm up and cool down.

These should basically serve as tips for you to utilize as additions to your current PT plan. If your PT program is tailor-made specifically and only to get a higher score on the PFT or CFT, then you're wrong, and you are significantly inhibiting yourself in your level of physical fitness. Your PT system should include variations of workout routines that are frequently diversified in time-span, and undertaken regularly. Stay committed and stay with it, and you'll build up your level of over-all physical fitness.



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Learn how to Pass the CFT and tips on each of the CFT Events.

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