An Overlooked Tip for Quick PT Improvements

I’ve gotten a few questions on improving fitness test performance recently. So, let’s clear up one of the biggest issues holding guys back.

The Truth About PT Tests

First, let me point out that the fitness test alone is a poor marker of physical preparedness. There are far more critical aspects of training you should prioritize, which I outline in this article - Why Fitness Tests Don’t Matter.

That said, if you have a PT test coming up, you can still follow this guidance.

The #1 Mistake: Basing Goals on Fresh Numbers

Most guys set their PT test targets based on their best fresh training numbers, and then wonder why they fall short on test day. They think that because they hit a new 9-minute 1.5-mile in training, they should be able to match it in test conditions.

But that’s not how it works.

Here’s the Navy PST, for instance.

• 500yd swim

• Push ups

• Sit ups

• Pull ups

• 1.5-mile run

Fitness tests aren’t taken fresh. 

You need to temper your expectations and reevaluate how you prepare and train.

The Fix: Simulate The Test In Training

Once you’ve set realistic PT test goals, you should incorporate them into your training.

Most guys don’t practice their test in the actual order they take it. That leaves them completely unprepared for the fatigue they’ll face, and it becomes even worse when they go out way too aggressively on their 500-yard swim or 1.5-mile run pacing.

Here’s a sample workout for PT test improvement:

A Friendly Reminder Before You Overhaul Your Training

This kind of targeted PT test work has its place, especially if you’ve got an important PT test coming up. But here’s something to keep in mind:

With most athletes I train, we don’t spend much time prepping specifically for PT tests.

Why?

Because when you’re training for the demands of selection, the PT test ends up being just an expression of the broader fitness you’ve already built.

If your foundation is solid, your test scores will reflect that, without needing to cram focused PT test workouts.

So use this simulation work when needed. But don’t lose sight of the bigger goal.

Thinking about 1-on-1 coaching?
Most guys I work with aren’t just trying to pass a PT test. They’re aiming for selection, SWAT, or other high-performance roles.
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Related Articles:
Why Fitness Tests Don’t Matter (2,000+ words)
What’s The Deal With Testosterone and Selection Success? (real data)

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