Don’t let the PFA hold you up!
Just trying to make a friendly PSA. At my large command we are seeing WAY more BCA failures.
Know your numbers, know your numbers, KNOW YOUR NUMBERS!
and if you won’t pass the BCA prepare now to max the PRT.
Use the NavyOfficialPFA app you can download and plug in all your numbers.
Here are some tips and I encourage other people to post any others:
1: Do pushups to do more pushups... do some every or every other day. They are quick and easy. You can start with small sets throughout the day and expand the number.
To easily go above my max, I was doing pyramids to 50 (set of 10, 20, 30, 40, 50, 40, 30, 20, 10) with one min rest between.
RADM Frost pumped out about 10,000 pushups in a few weeks for the Army Navy game. His secret? Sets of 25 throughout the day and he ain’t no spring chicken!
Planks are a mindset. Work up to doing 1-2 sets of 2:00-2:30 every two to three days. Then day of.. you just need to put music on and tough it out to 3:30. Practice doing 66% and tough through the other 33%. Everyone I know who maxes adopts the same methodology.
Google, YouTube, or talk to people who max a cardio modality.
I row, row is TOUGH but way easier to max than run.
The bike is a TRAP if you’re trying to max unless you are an avid biker.
For row .. tons of videos but it’s leg, body, arms and arms, body, legs. Practice on a concept2 machine and stick to a drag factor around 125-127 (5-5.5 on wheel). You can also buy a used concept2 (or new) for pretty cheap. I use mine at home 2-3 times a week.
I have the Peloton App (gives military discount) for rowing. They also have running, biking and more on it.
For running I use the Runna app, tons of goals and plans you can setup. It gives you pace targets and more.