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Army PRT Cheat Sheet: Ace Your Physical Readiness Test
Are you staring down the barrel of your next Army Physical Readiness Test (PRT) feeling less than confident? Dreading the run, the push-ups, or the sit-ups? You're not alone! Many soldiers find the PRT challenging, but with the right preparation and strategy, you can absolutely conquer it. This comprehensive Army PRT cheat sheet provides a detailed breakdown of each event, offering proven tips, training techniques, and helpful resources to ensure you not only pass but excel. We'll cover everything from effective training plans to nutrition and recovery strategies, giving you the ultimate edge on test day.
Understanding the Army PRT
The Army PRT assesses your physical fitness across three key areas:
1. The Two-Mile Run: Pacing and Endurance
The two-mile run is arguably the most dreaded event, but mastering pacing is crucial. Avoid starting too fast – a common mistake that leads to exhaustion. Focus on maintaining a consistent pace throughout the run. Practice your run regularly, gradually increasing your distance and speed. Consider interval training, alternating high-intensity bursts with periods of recovery, to build both speed and endurance.
#### Tips for the Two-Mile Run:
Proper Breathing: Maintain a consistent breathing rhythm. Don't hold your breath.
Hydration: Stay hydrated in the days leading up to the test and during training.
Proper Running Form: Maintain good posture and avoid overstriding.
2. Push-ups: Strength and Technique
Push-ups assess your upper body strength and endurance. Proper form is key to maximizing your repetitions and avoiding injury. Your body should maintain a straight line from head to heels, and your elbows should be close to your body.
#### Tips for Maximizing Push-ups:
Strengthening Exercises: Incorporate exercises like bench presses, incline push-ups, and decline push-ups into your training regimen.
Focus on Form: Prioritize quality over quantity. Imperfect push-ups won't count.
Negative Reps: Focus on the lowering portion of the push-up, controlling the descent to build strength.
3. Sit-ups: Core Strength and Endurance
Sit-ups measure your core strength and endurance. The key here is proper form: keep your feet flat on the ground, your hands behind your head (lightly touching), and your back straight. Avoid jerking or using momentum.
#### Tips for Mastering Sit-ups:
Core Strengthening Exercises: Include planks, leg raises, and Russian twists in your workout routine.
Controlled Movements: Focus on controlled movements rather than rapid repetitions.
Proper Form: Maintain a straight back throughout each repetition.
Creating Your Army PRT Training Plan
A successful PRT requires a structured training plan tailored to your current fitness level. Start with a realistic assessment of your strengths and weaknesses. Gradually increase the intensity and duration of your workouts, allowing for adequate rest and recovery. A well-rounded plan should include:
Cardiovascular Training: Running, jogging, cycling, or swimming.
Strength Training: Push-ups, sit-ups, and other exercises targeting your core, upper body, and legs.
Flexibility and Mobility: Stretching and yoga to improve range of motion and prevent injury.
Remember to listen to your body and adjust your plan as needed. Don't push yourself too hard, especially when starting. Consistency is key!
Nutrition and Recovery for Optimal Performance
Your diet and recovery play a significant role in your PRT performance. Fuel your body with a balanced diet rich in carbohydrates, proteins, and healthy fats. Stay hydrated by drinking plenty of water throughout the day. Prioritize sleep, allowing your body adequate time to recover and rebuild muscle tissue.
Utilizing Resources and Support
Don’t underestimate the power of support and readily available resources. Your unit likely offers PRT training sessions and guidance. Utilize these resources! Partner with fellow soldiers for motivation and accountability. A training buddy can make all the difference.
Conclusion
Passing the Army PRT is achievable with dedication, a well-structured training plan, and a focus on proper technique. By following the tips and strategies outlined in this cheat sheet, you'll significantly improve your chances of success. Remember, consistent effort and smart training are your best weapons. Good luck, Soldier!
FAQs
1. How often should I train for the PRT? Aim for at least 3-4 workouts per week, incorporating both cardio and strength training.
2. What if I fail the PRT? Don’t be discouraged. Identify your weaknesses, adjust your training plan, and try again. Your chain of command can provide guidance and support.
3. Are there any specific dietary recommendations for PRT preparation? Focus on a balanced diet rich in complex carbohydrates, lean protein, and healthy fats. Avoid excessive processed foods, sugary drinks, and alcohol.
4. How important is sleep in PRT preparation? Adequate sleep is crucial for muscle recovery and overall performance. Aim for 7-9 hours of quality sleep per night.
5. What are some common mistakes to avoid during the PRT? Avoid starting too fast during the run, neglecting proper form during push-ups and sit-ups, and not hydrating adequately.
| army prt cheat sheet: ACFT Army Combat Fitness Test For Dummies Angie Papple Johnston, 2021-01-20 The best standalone resource for the Army Combat Fitness Test As the Army prepares to shift to the new Army Combat Fitness Test (ACFT) from the Army Physical Fitness Test, hundreds of thousands of new and current servicemembers will have to pass a more rigorous and demanding set of physical events to prove they have what it takes to meet the physical demands of an army job. Utilizing the accessible and simple approach that has made the For Dummies series famous the world over, ACFT For Dummies is packed with everything you need to train for and ultimately crush the ACFT. Topics include: An overview of the test, including how it fits into your army role How the test is administered (location, equipment, etc.) Instructions on how to perform each of the six events How the ACFT is scored Training for the ACFT on your own time The importance of recovery, including essential stretches How to build your own workout routine Videos for each of the six events with tips for how to train for them The ACFT For Dummies prepares readers to tackle the new, tougher Army fitness test with practical examples and concrete strategies that will push each servicemember to new heights. |
| army prt cheat sheet: Army Physical Readiness Training Department of the Army, 2019-12-08 |
| army prt cheat sheet: TRADOC Pamphlet TP 600-4 The Soldier's Blue Book United States Government Us Army, 2019-12-14 This manual, TRADOC Pamphlet TP 600-4 The Soldier's Blue Book: The Guide for Initial Entry Soldiers August 2019, is the guide for all Initial Entry Training (IET) Soldiers who join our Army Profession. It provides an introduction to being a Soldier and Trusted Army Professional, certified in character, competence, and commitment to the Army. The pamphlet introduces Solders to the Army Ethic, Values, Culture of Trust, History, Organizations, and Training. It provides information on pay, leave, Thrift Saving Plans (TSPs), and organizations that will be available to assist you and your Families. The Soldier's Blue Book is mandated reading and will be maintained and available during BCT/OSUT and AIT.This pamphlet applies to all active Army, U.S. Army Reserve, and the Army National Guard enlisted IET conducted at service schools, Army Training Centers, and other training activities under the control of Headquarters, TRADOC. |
| army prt cheat sheet: Army Techniques Publication ATP 7-22.02 Holistic Health and Fitness Drills and Exercises October 2020 United States Government Us Army, 2020-09-29 This United States Army manual, Army Techniques Publication ATP 7-22.02 Holistic Health and Fitness Drills and Exercises October 2020, includes drills and exercises for individual and organizational physical training programs. It is a companion to the physical readiness domain described in FM 7-22, Holistic Health and Fitness. The purpose of this publication is to provide exercise standards for Soldiers and leaders who need them to develop physical training programs. In situations where holistic health and fitness (H2F) resources are not available, Soldiers and units can use this content to standardize training. The drills and exercises in this publication are designed to support building physical readiness and meet physical fitness standards. Testing standards are described in ATP 7-22.01 Holistic Health and Fitness Testing which describes the administration and evaluation procedures for the Occupational Physical Assessment Test (OPAT), Army Combat Fitness Test (ACFT), and Combat Water Survival Test (CWST). The principal audience for doctrine is leaders at all organizational levels. Leaders include officers, warrant officers, noncommissioned officers, and those Army s. Trainers and educators throughout the Army will also use this publication. |
| army prt cheat sheet: Department of Defense Dictionary of Military and Associated Terms United States. Joint Chiefs of Staff, 1979 |
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| army prt cheat sheet: Basic Music Theory Jonathan Harnum, 2005 Basic Music Theory takes you through the sometimes confusing world of written music with a clear, concise style that is at times funny and always friendly. The book is written by an experienced teacher using methods refined over more than ten years in his private teaching studio and in schools. --from publisher description. |
| army prt cheat sheet: Map Reading and Land Navigation Department of the Army, 2015-12-31 The field manual provides a standardized source document for Army-wide reference on map reading and land navigation. It applies to every soldier in the army regardless of service branch, MOS, or rank. This manual also contains both doctrine and training guidance on map reading and land navigation.Part One addresses map reading and Part Two, land navigation. The appendices include an introduction to orienteering and a discussion of several devices that can assist the soldier in land navigation. For soldiers, hunters, climbers, and hikers alike, this is the definitive guide to map reading and navigation. |
| army prt cheat sheet: The Myth of Sisyphus And Other Essays Albert Camus, 2012-10-31 One of the most influential works of this century, The Myth of Sisyphus and Other Essays is a crucial exposition of existentialist thought. Influenced by works such as Don Juan and the novels of Kafka, these essays begin with a meditation on suicide; the question of living or not living in a universe devoid of order or meaning. With lyric eloquence, Albert Camus brilliantly posits a way out of despair, reaffirming the value of personal existence, and the possibility of life lived with dignity and authenticity. |
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| army prt cheat sheet: From One Leader to Another Combat Studies Institute Press, 2013-05 This work is a collection of observations, insights, and advice from over 50 serving and retired Senior Non-Commissioned Officers. These experienced Army leaders have provided for the reader, outstanding mentorship on leadership skills, tasks, and responsibilities relevant to our Army today. There is much wisdom and advice from one leader to another in the following pages. |
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| army prt cheat sheet: Army Leadership and the Profession (ADP 6-22) Headquarters Department of the Army, 2019-10-09 ADP 6-22 describes enduring concepts of leadership through the core competencies and attributes required of leaders of all cohorts and all organizations, regardless of mission or setting. These principles reflect decades of experience and validated scientific knowledge.An ideal Army leader serves as a role model through strong intellect, physical presence, professional competence, and moral character. An Army leader is able and willing to act decisively, within superior leaders' intent and purpose, and in the organization's best interests. Army leaders recognize that organizations, built on mutual trust and confidence, accomplish missions. Every member of the Army, military or civilian, is part of a team and functions in the role of leader and subordinate. Being a good subordinate is part of being an effective leader. Leaders do not just lead subordinates--they also lead other leaders. Leaders are not limited to just those designated by position, rank, or authority. |
| army prt cheat sheet: The Global Investigative Journalism Casebook Mark Hunter, 2012 |
| army prt cheat sheet: 504 Absolutely Essential Words Murray Bromberg, Julius Liebb, Arthur Traiger, 1988 A self-help guide to the use of 504 words used regularly by educated people. Includes sentences, articles, exercises and word review sections using the new words. |
| army prt cheat sheet: Introduction to Natural Language Processing Jacob Eisenstein, 2019-10-01 A survey of computational methods for understanding, generating, and manipulating human language, which offers a synthesis of classical representations and algorithms with contemporary machine learning techniques. This textbook provides a technical perspective on natural language processing—methods for building computer software that understands, generates, and manipulates human language. It emphasizes contemporary data-driven approaches, focusing on techniques from supervised and unsupervised machine learning. The first section establishes a foundation in machine learning by building a set of tools that will be used throughout the book and applying them to word-based textual analysis. The second section introduces structured representations of language, including sequences, trees, and graphs. The third section explores different approaches to the representation and analysis of linguistic meaning, ranging from formal logic to neural word embeddings. The final section offers chapter-length treatments of three transformative applications of natural language processing: information extraction, machine translation, and text generation. End-of-chapter exercises include both paper-and-pencil analysis and software implementation. The text synthesizes and distills a broad and diverse research literature, linking contemporary machine learning techniques with the field's linguistic and computational foundations. It is suitable for use in advanced undergraduate and graduate-level courses and as a reference for software engineers and data scientists. Readers should have a background in computer programming and college-level mathematics. After mastering the material presented, students will have the technical skill to build and analyze novel natural language processing systems and to understand the latest research in the field. |
| army prt cheat sheet: The Almanack of Naval Ravikant: A Guide to Wealth and Happiness Eric Jorgenson, 2022-12 This isn't a how-to book, or a step-by-step gimmick. Instead, through Naval's own words, you will learn how to walk your own unique path toward a happier, wealthier life. |
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| army prt cheat sheet: Ammunition and Explosives Safety Standards , 1982 |
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| army prt cheat sheet: Maththatmatters 2 David Stocker, 2017 In his follow-up to the groundbreaking Maththatmatters, David Stocker gives us Maththatmatters2 a collection of 50 brilliant lessons for grades 6-9 that link mathematics and social justice. For educators keen to provide rich learning opportunities and differentiated content that engages students with their lived realities, these lessons are sure to spark meaningful discussions...and action. |
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| army prt cheat sheet: Strategic Latency Unleashed Zachary Davis, Frank Gac, Philip Reiner, Christopher Rager, Jennifer Snow, 2021-01-30 The world is being transformed physically and politically. Technology is the handmaiden of much of this change. But since the current sweep of global change is transforming the face of warfare, Special Operations Forces (SOF) must adapt to these circumstances. Fortunately, adaptation is in the SOF DNA. This book examines the changes affecting SOF and offers possible solutions to the complexities that are challenging many long-held assumptions. The chapters explore what has changed, what stays the same, and what it all means for U.S. SOF. The authors are a mix of leading experts in technology, business, policy, intelligence, and geopolitics, partnered with experienced special operators who either cowrote the chapters or reviewed them to ensure accuracy and relevance for SOF. Our goal is to provide insights into the changes around us and generate ideas about how SOF can adapt and succeed in the emerging operational environment. |
| army prt cheat sheet: Twentieth Century History Tony Howarth, Josh Brooman, 1987 Describes the political and social changes throughout the world from 1900 to the present day. |
| army prt cheat sheet: Building Integrity and Reducing Corruption in Defence Todor Tagarev, 2010 |
| army prt cheat sheet: Global Corruption Report 2001 Robin Hodess, Jessie Banfield, Toby Wolfe, 2001 The Global Corruption Report 2001 is the new annual publication of Transparency International, the leading global anti-corruption NGO. By providing an overview of the state of corruption around the globe, the Global Corruption Report fills a significant gap in the existing literature. It assembles news and analysis on corruption and the fight against it around the world, highlighting international and regional trends, and significant instances of reform. It also reveals the links between global, regional and national developments in the corruption field, and does so from the independent perspective of an NGO. The book includes reports by leading experts on topical issues such as political party funding, money laundering, and corruption in international sport, exploring in particular the global nature of these themes. It also contains 12 regionally-focused reports, written by journalists from around the world. The report's final data and research section delivers a unique survey of the contemporary corruption and anti-corruption research terrain, with contributions from a range of IGOs, NGOs, the private sector, and academics. It also contains TI's own well-known Corruption Perceptions Index (CPI). The Global Corruption Report is a must have publication for policy-makers, business people, lawyers, journalists, academics, and anti-corruption activists the world over. |
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| army prt cheat sheet: Oxford Exam Excellence , 2006-11-30 All key exam topics and vocabulary covered. Practice of all main test task types in Reading, Listening, Use of English, Writing, and Speaking. Exam techniques, preparation strategies, and useful study tips. Multi-ROM containing recorded material for the Listening tasks and tapescripts. Word Bank with key vocabulary, Speaking Bank with useful communicative phrases, and Writing Bank with model texts and advice. Smart answer key that explains why an answer is correct. |
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| army prt cheat sheet: Army Training and Leader Development Department Army, 2012-12-06 This regulation prescribes policies, procedures, and responsibilities for developing, managing, and conducting Army training and leader development. |
Army Physical Readiness Training Quick Reference Card 2023
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requirement to pass the Army Physical Fitness Test (APFT). This test consists of two minutes of push–ups, two minutes of sit–ups, and a timed, two–mile run. Performance standards are …
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