Max Your AFT Hand Release Pushups
- Trio Fitness Training
- Jun 16
- 3 min read
Updated: Jun 17
The issue with Hand Release Pushups is that they are more challenging than normal pushups, and most people don't use them as a part of their regular training. Because of the arm extensions to the sides, they also end up burning your shoulders far more than traditional pushups. No problem. There is no reason why you can't, with proper training, achieve the MAX score on the Hand Release Pushups for the Army Fitness Test (AFT).
The video below will break down the steps you need to take in order to improve your Hand Release Pushups for the AFT. Continue reading below for more detailed instructions and examples of how you can make the needed improvement.
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Check Form:
Your body should be in a straight line. You shouldn't be caving toward the ground in your stomach region. Your hands need to extend all the way out on each rep, and you need to bring your hands back in under your shoulders on each rep. When you push up, you need to lock out your elbows at the top. If you do these things, it will be impossible for a fair grader to "no-rep" you.
We've just started an AFT Training Facebook Group. We'll be sharing articles, videos, tips, and breakdowns to help you maximize your score on the AFT and share your experiences with other soldiers. We want this to be the largest AFT training community on the internet, so we'd love to have you join the group and invite all of your battle buddies to join the group as well. Let's get training!
You can either film yourself performing Hand Release Pushups, or you can have a friend film you and critique your form. If you take videos to check your form, make sure you get a video from the side, and from the front so you can check each "point of performance" (as the Airborne crowd likes to say) to ensure that your reps are good, clean reps.
Increase the Volume/Reps:
If, on your last AFT (or ACFT as it may have been since the changeover is just occurring), you completed 25 reps of Hand Release Pushups, here is what you should do:
1: Take 60% of your total number of completed reps (rounded to the nearest whole number) and perform this number (15 reps in this example) for 4 sets 2-3x per week. Rest only as much as needed. Try a 1-2 minute rest between sets to start.
2: After 2 weeks, increase your reps per set by 2-3 reps. Now you'll be doing 4 sets of 17-18 reps 2-3x per week.
3: After another 2 weeks, increase your reps to 20 reps per set, and also increase your sets from 4 sets to 5 sets. At this point, after 1 month, you'll be completing 5 sets of 20 reps of Hand Release Pushups 2-3x per week. I guarantee, with just this small progression, you'll get 35+ Hand Release Pushups on your next AFT.
**The numbers don't have to be exact. If 15 reps is too much to start with, drop the number lower, and simply build from there**
This is the ultimate training program designed to improve your score on the AFT. With 4 weekly workouts, and no contract or long-term commitment, you can improve your AFT score dramatically and get that next school or promotion.
Perform Weighted Hand Release Pushups/Regular Pushups:
Depending on your strength/fitness level, adding 5-40lbs of weight by wearing a weight vest, plate carrier, or similar device, will help you build much better strength endurance and help increase your total reps. Regular pushups are so similar to Hand Release Pushups that improving at one will help you improve at the other.
Practice Hand Release Pushups with Speed:
2 minutes is all the time you get for this event during the AFT, so even if your endurance is great, you still need to be fast. Speed comes with practicing the specific movement, performing Hand Release Pushups regularly, and practicing speed.
Sample Drills:
30 seconds of as many reps as possible
45 seconds of as many reps as possible
60 seconds of as many reps as possible
Time how long it takes to do 20 reps, rest several minutes, and try to beat your previous time.
Perform 10 reps as quickly as possible, rest 30 seconds, and repeat until you lose form or can't perform 10 reps in a row any longer.
That's it! For coaching specific to the AFT, you can view our Tactical Programs page or reach out to us.
Train hard, train smart, and let us know if you have any questions:
Text: 610-222-7155
Email: info@triofitlife.com
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