At the beginning of October 2010, Kerry Kinney, a member of the National Guard in Shelbyville, came to Fitness By Design looking for a trainer to help get him in shape to pass the Army Physical Fitness Test (APFT). The APFT was set for the first weekend of November, and we had 5 weeks to reach his goals.
The requirements to pass the APFT for a 46 year old were the following: a minimum of 30 push-ups, 32 sit-ups, and a two mile run max of 18 minutes and 42 seconds. Even though this was all he had to do to pass, Kerry set higher personal goals: 40 push-ups, 40 sit-ups, and a two mile run in 17 minutes and 33 seconds.
Kerry knew he had to show up committed and work hard at every workout in order to succeed. He also wanted to drop some body fat, so I started him on an eating plan. This plan combined with working out with me 3 times per week for 45 minutes would help him achieve his goals.
The workout I personalized for him was set up just like a “mini” boot-camp that involved push-ups, sit-ups, and two mile run with intervals of sprints and hills. Kerry knew the two mile run goal would be the hardest for him to achieve, so he asked me run with him and push him along the way, which was something I was more than willing to do. Throughout the month we also cross-trained, alternating between the Concept 2 rower and treadmill. However, the majority of the time we tried to stay outside to make sure he was well acclimated to the conditions of the test.
On his first day of training with me, Kerry completed 27 push-ups, 18 sit-ups, and ran his two miles in 22 minutes. At the end of his 5 week FBD program, Kerry recorded 50 push-ups and 56 sit-ups, and a 17:50 two mile run. Needless to say, Kerry was more than ready for his APFT through his hard work and dedication.
At the APFT, Kerry strategically paced himself so he had enough energy for the run and recorded 40 push-ups and 40 sit-ups. Kerry followed this with a personal best two mile run time of 17:29. He still continues training with an awesome attitude to keep fit for his next test.
Congratulations Kerry on this great accomplishment and thank you for serving our country!