How to Get Better at PT Test Transitions from Calisthenics to Running

Many people have trouble combining calisthenics and running on a fitness test such as the Air Force Special Warfare Initial Fitness Test (IFT) or the Navy Special Warfare/Special Ops Physical Screening Test (PST).

These fitness tests require doing a series of calisthenics then running, with rest or transition periods between events. The calisthenics are pushups, situps and pullups performed to maximum effort. This three-exercise combination fills the upper-body muscles with blood, making the run after these sections of the test more challenging than when running fresh. To decrease the difficulty, we do something called “the PFT transition.” Practicing the PT test transition before the run can make the run feel normal by getting the blood that is pumping up the upper body back to your torso and legs, where it is needed once you start running.

After the last event of the calisthenics section, go for a short jog for 4-5 minutes to get the blood back to your legs. You will find this helps with that awkward feeling of running “pumped up.” Otherwise, you will find that you do not get into a good rhythm with running, breathing and arm swings until about half a mile into the timed run. By simply jogging after your calisthenics and shaking out your arms, stretching your arms for those first 5 minutes of the “rest period,” you can feel a difference immediately when you start running for time.

The final 5 minutes of the “rest period” are just for stretching your legs and getting ready to run. It is never a bad idea to sip some carbs during this period or between test events as a fueling strategy as well.

Try This Workout to Practice the Transition

This workout is built around a pullup, pushup and situp circuit paired with a steady run pace for each set. It builds the muscle stamina needed for 2-minute testing events that are immediately followed by a timed run. This workout is a typical superset of pushups, situps and pullups, followed by a 400-meter run. The goal is to use the run to practice the goal running pace for the timed run and to practice the transition process for those two minutes of running. The workout is simple by design but challenging if you follow it to this standard:

Repeat 5-10 times:

• Pushups, 1 min.
• Situps, 1 min.
• Pullups. Max
• Run 400 meters in 2 minutes (or less, depending on your goals)
• Rest with a 100-meter walk before the next set

Depending on your abilities, do this workout 5 to 10 sets. You should have sets that you cannot complete fully or that require you to resort to knee pushups, crunches or assisted pullups. That is fine. The goal is to build muscle stamina for the 2-minute test by doing multiple 1-minute sets. After a few weeks, you will find the run “restful” and will be building the ability to buffer lactate and recover with active rests.

This concept is also used by triathletes as they transition from one event to another. During the last few minutes of the swim, they kick more to move blood to their legs before the bike. Before the transition from the bike to the run, they drop the gears to get their legs pumping at a more running-like cadence. They also practice bike-run combo workouts, as that transition is typically the toughest, just as the transition from upper-body PT to timed runs is challenging.

So practice that part of the test, as you will need it to perform at your best. Check out more ideas for training at the Military.com Fitness Section.