It’s a way better option to the 1.5 mile run. I’ve seen a lot of people get better PT scores and some people who get shin splints have an easier time with this one.
Just got back into cardio January 2024 as I was on profile due to breaking my hip in March 2023. First time I tried the HAMR I could only get to level 3 and now I’m up to level 7 after two weeks. I practice the HAMR three times a week; I’ll run until I complete a level but if I feel like I can’t complete the next one I’ll stop and rest. After I take a few minutes to get my heart rate and breathing back down, I’ll start the next level, finish it, then rest again. I’ll repeat that process for at least two levels. Will choose the HAMR over the mile and a half any day
@@brown8smI agree that with real effort, anyone without prior injury can complete the 1.5. However if you’re getting older and your joints don’t hold up past 10 minutes, I’d suggest knocking out the hammer real quick. You probably won’t get the usual 95 but it will be enough for retirement lol.
@@brown8sm not when it’s 90 degrees and humid AF outside. Some bases, even at the earliest PT test slot available, running outside is just not worth it. I ran my test at 8AM last year and it was already over 90.
@@RicardoSanchez-es5wlfacts. I’m in central FL on the east coast and because I’m an IMA reservist I do my time in the summer bc it is the least conflict with my schedule. It’s well over 90 with humidity and the wind here is crazy. At least half the 1.5 you’re running against 10-20 mph winds. I can still do the 1.5 mile as I run that everyday on the treadmill before I lift, but doing the hamr in the gym in AC is the way to go. BC I’m 40 I only end up running a little over a half mile and I’m done.
As requested here are some tips that were given to us by the gym personnel during our mock today: 1. When starting it's your back foot that starts on the line. Giving you a small distance into the first rep up front. Keep that in mind and use rep two as the level one pacer. 2. You do not have to pass the end points, just land on it with your leading foot before the beep and you're clear. 3. If you miss a rep, you still have to complete it and therefore have less time on your next rep. 4. You have to miss three consecutive reps. Meaning if you miss reps 44 and 45, but finish them and make rep 46 on time, you can keep going and miss but complete 47 and 48, make 49, etc. This helps if your barely missing the reps.
So is the score based on the amount you completed or the rep you successfully make it to? Like in your example if I miss 44 ad 45 but pass 46-50 is my score based off of 50 shuttles or 48 because I missed two?
Did this for my last PT test 6 months ago, and got 49 reps Just got back into running after a while, and BARELY got 35. Without practice I will say, it’s pretty damn difficult. Practice this for 2-3 weeks about 3-4 times a week and you should be good to go 💪🏻
Just did it for the first time today as practice. I’m not a fast runner at all and the 1.5 mile was always my worst event. Hit 44 reps no problem and still had gas in the tank. This component is a game changer
What helped me push easily into level 7 and up was doing 60/120 intervals. Just hit the track with a hard 60 sec pace then 120 recovery pace for four to five rounds. Build up to eight. Not only will you get some distance in but itll help those higher levels on the HAMR
I kept seeing people say hamr is easier to pass/score a 90, harder to max out. Depends on what works best for you and your running style. This is was much easier for me. I was a short sprinter in college and always had to train to max out the 1.5 mile. i havent ran in 4 months and maxed this out. I was gassed, but i winged it, and i could never do that in the 1.5. Just have to try it out!
I can go slow and steady for probably forever, but just tried this out and I got to 17 reps before stopping and was heaving like a charging buffalo. I think it's great practice for sprinting, which I'm severely bad at, but I don't think I'll ever take this over the run. Edit: to be fair I tried this after jogging a 1.5mile with sprints a quarter lap every lap, after not running for months, so maybe theres a tiny bit of bias in my trial run 😂
I swapped to hamr instead of 1.5 mile run cause i get feedback about my pace every 20 meters. Depending on the base, your 1.5 mile wont give you feedback until u complete a lap. Some bases have a 1/4 mile track, others might have a 1 mile track. Even on a 1/4 mile track, you only gain info roughly every 2 mins (assuming a rough 8min mile). For me, i cant keep a steady pace, and im a number cruncher. So hamr is far easier cause of the quick feedback and using that feedback to push harder where i need to in order to make that passing score and then some. Hamr is a numbers and strategy kinda game. *edit* but dont do it if u have bad knees. Its a knee killer
So, you only need to have one foot on the line before the start of each level. My suggestion is to put your plant foot on the line and extend your lead foot out as far as you can without it being uncomfortable to get a good start off. That will help you get to the other side faster.
Does it feel stressful towards the end? Age 45 I need to do 86 to max. Today I ran the 1.5 mile in 13:00. I wonder if I could be faster at HAMR I’ll practice I guess and see
@@adamwatson9214 well. This depends on your overall fitness. I usually get a 100 on my PT and I was a runner in high school. I keep myself fairly in shape at 35. BUT I will say, if you are intentional about learning the beeps and practicing for a month or so before your test it should be easy. Also do a diagnostic beforehand!
@@rcathegreat4358 thanks! I lost 30 pounds since Feb. My last PT test run time was like 17:20 in January, today I tried it and was 13:12. Max push ups and sit ups. Next month is my last PT test before I retire, it would be cool to get 100. I’ll practice the hamr, probably easier than shaving 3 more minutes off my 1.5 mile run
I've always maxed my push-ups and sit-ups, but now I max the plank. Have always did the run and easily break a 90%. This last time after maxing the first two I opted for the HAMR. Not even half way thru I regretted it. Made one error but recovered the very next sprint. Did the minimum to get a 90%. Never again for me.
Best score I've gotten on this got me was what felt like an easy 98.5 after having run a easy 4mi like an hr prior. My training prior was some crossfit I had started about 3 mo prior to my PT test. I worked up to 2x a day workouts the month prior with slow long runs 2-3wk the entire three months. Trying to find minimum effevtive dose: This last time all I did was hiit 1x day, plus my separate strength sessions, with zero running and it got me a difficult 96. New approach: I'm actually gonna train this component going forward since it's the only thing keeping me from my hundo. The approach this time is do 60% of my best 3-4x /wk one week, then 70% for week two, then 80%week three and after wk four retest myself. (I'm taking a break from hiit but I plan to add back in the slow long runs 30-40min at zone 2). Context Note: I normally train powerbuilding year round and only focus on getting my cardio up ~3mo prior to my test date. I eat Mediterranean style 80% of time and normally skip one meal a day. I'm middle aged but consistently score high enough to get 90s in the youngest age group standards. Hope this helps some of yall.
A little friendly tip for some major improvement. I put it at the 24 yard line and practiced like that . Yes I know it’s at the 21-22 yard line but it psychs you out mentally that way during the test it appears shorter
@@BrokeManFinanceWhat do you like and dislike about being a Reserve Officer? I'm putting in a package next month (I have to lose 15lbs). If you made a vid about it, please let us know.
Post up tips and advice for taking the test! Help the channel by hitting the like and subscribe button.
It’s a way better option to the 1.5 mile run. I’ve seen a lot of people get better PT scores and some people who get shin splints have an easier time with this one.
@@thepolicereview 😊😊😊😊😊
@@thepolicereviewgood to know because the shin splints are definitely my issue!
Easier to pass, harder to max if that makes sense.
@@tiagilmore2809
Thank you for not putting ads in this. Real heroes don't wear capes
Just got back into cardio January 2024 as I was on profile due to breaking my hip in March 2023. First time I tried the HAMR I could only get to level 3 and now I’m up to level 7 after two weeks. I practice the HAMR three times a week; I’ll run until I complete a level but if I feel like I can’t complete the next one I’ll stop and rest. After I take a few minutes to get my heart rate and breathing back down, I’ll start the next level, finish it, then rest again. I’ll repeat that process for at least two levels. Will choose the HAMR over the mile and a half any day
Thanks for sharing! HAMR is def the way to go for a lot of people.
Imagine if you put that much effort into the 1.5 mile! Everyone acts like it's some giant beast but it's an effort run, just like the hamr
@@brown8smI agree that with real effort, anyone without prior injury can complete the 1.5. However if you’re getting older and your joints don’t hold up past 10 minutes, I’d suggest knocking out the hammer real quick. You probably won’t get the usual 95 but it will be enough for retirement lol.
@@brown8sm not when it’s 90 degrees and humid AF outside. Some bases, even at the earliest PT test slot available, running outside is just not worth it. I ran my test at 8AM last year and it was already over 90.
@@RicardoSanchez-es5wlfacts. I’m in central FL on the east coast and because I’m an IMA reservist I do my time in the summer bc it is the least conflict with my schedule. It’s well over 90 with humidity and the wind here is crazy. At least half the 1.5 you’re running against 10-20 mph winds. I can still do the 1.5 mile as I run that everyday on the treadmill before I lift, but doing the hamr in the gym in AC is the way to go. BC I’m 40 I only end up running a little over a half mile and I’m done.
As requested here are some tips that were given to us by the gym personnel during our mock today:
1. When starting it's your back foot that starts on the line. Giving you a small distance into the first rep up front. Keep that in mind and use rep two as the level one pacer.
2. You do not have to pass the end points, just land on it with your leading foot before the beep and you're clear.
3. If you miss a rep, you still have to complete it and therefore have less time on your next rep.
4. You have to miss three consecutive reps. Meaning if you miss reps 44 and 45, but finish them and make rep 46 on time, you can keep going and miss but complete 47 and 48, make 49, etc. This helps if your barely missing the reps.
So is the score based on the amount you completed or the rep you successfully make it to? Like in your example if I miss 44 ad 45 but pass 46-50 is my score based off of 50 shuttles or 48 because I missed two?
@@jm52128 last rep you completed, so you would have 50 shuttles
This is a good one on YT, no ads!
Did this for my last PT test 6 months ago, and got 49 reps
Just got back into running after a while, and BARELY got 35. Without practice I will say, it’s pretty damn difficult. Practice this for 2-3 weeks about 3-4 times a week and you should be good to go 💪🏻
Awesome!!
Just did it for the first time today as practice. I’m not a fast runner at all and the 1.5 mile was always my worst event. Hit 44 reps no problem and still had gas in the tank. This component is a game changer
At least start and level 3 2:17 and work your way up. It’ll get your heart conditioned for the tougher levels so the test will be easier.
What helped me push easily into level 7 and up was doing 60/120 intervals. Just hit the track with a hard 60 sec pace then 120 recovery pace for four to five rounds. Build up to eight. Not only will you get some distance in but itll help those higher levels on the HAMR
I kept seeing people say hamr is easier to pass/score a 90, harder to max out. Depends on what works best for you and your running style. This is was much easier for me. I was a short sprinter in college and always had to train to max out the 1.5 mile. i havent ran in 4 months and maxed this out. I was gassed, but i winged it, and i could never do that in the 1.5. Just have to try it out!
I can go slow and steady for probably forever, but just tried this out and I got to 17 reps before stopping and was heaving like a charging buffalo. I think it's great practice for sprinting, which I'm severely bad at, but I don't think I'll ever take this over the run.
Edit: to be fair I tried this after jogging a 1.5mile with sprints a quarter lap every lap, after not running for months, so maybe theres a tiny bit of bias in my trial run 😂
Gassed after 17?? That is only 2m20s and 340m of running. If my math is right, that is less than a quarter of a mile at about an 11min/mile pace.
I swapped to hamr instead of 1.5 mile run cause i get feedback about my pace every 20 meters. Depending on the base, your 1.5 mile wont give you feedback until u complete a lap. Some bases have a 1/4 mile track, others might have a 1 mile track. Even on a 1/4 mile track, you only gain info roughly every 2 mins (assuming a rough 8min mile). For me, i cant keep a steady pace, and im a number cruncher. So hamr is far easier cause of the quick feedback and using that feedback to push harder where i need to in order to make that passing score and then some. Hamr is a numbers and strategy kinda game.
*edit* but dont do it if u have bad knees. Its a knee killer
So, you only need to have one foot on the line before the start of each level.
My suggestion is to put your plant foot on the line and extend your lead foot out as far as you can without it being uncomfortable to get a good start off. That will help you get to the other side faster.
There's an extra beep for turnaround time you're missing
Edit: no you're not, I'm sorry. I was running lengthways instead of width.
Made it to level 5.2 on my first attempt with improper clothing. Going to continue to practice this to improve. Thank you for uploading this
Keep it up
Thanks for this so much! I'll be putting it to great use for my upcoming Fitness Assessment
Awesome! Go knock it out of the park!
Update: just maxed out yesterday on my PT test. Made it to level 11.2 or 94 shuttles.(I'm 35)
Heck yeah!!
Does it feel stressful towards the end? Age 45 I need to do 86 to max. Today I ran the 1.5 mile in 13:00. I wonder if I could be faster at HAMR I’ll practice I guess and see
@@adamwatson9214 well. This depends on your overall fitness. I usually get a 100 on my PT and I was a runner in high school. I keep myself fairly in shape at 35. BUT I will say, if you are intentional about learning the beeps and practicing for a month or so before your test it should be easy. Also do a diagnostic beforehand!
@@rcathegreat4358 thanks! I lost 30 pounds since Feb. My last PT test run time was like 17:20 in January, today I tried it and was 13:12. Max push ups and sit ups. Next month is my last PT test before I retire, it would be cool to get 100. I’ll practice the hamr, probably easier than shaving 3 more minutes off my 1.5 mile run
I've always maxed my push-ups and sit-ups, but now I max the plank.
Have always did the run and easily break a 90%.
This last time after maxing the first two I opted for the HAMR.
Not even half way thru I regretted it.
Made one error but recovered the very next sprint.
Did the minimum to get a 90%.
Never again for me.
My 12 year old maxed out at a 10.2 or 83 reps.
Best score I've gotten on this got me was what felt like an easy 98.5 after having run a easy 4mi like an hr prior. My training prior was some crossfit I had started about 3 mo prior to my PT test. I worked up to 2x a day workouts the month prior with slow long runs 2-3wk the entire three months.
Trying to find minimum effevtive dose: This last time all I did was hiit 1x day, plus my separate strength sessions, with zero running and it got me a difficult 96.
New approach:
I'm actually gonna train this component going forward since it's the only thing keeping me from my hundo.
The approach this time is do 60% of my best 3-4x /wk one week, then 70% for week two, then 80%week three and after wk four retest myself. (I'm taking a break from hiit but I plan to add back in the slow long runs 30-40min at zone 2).
Context Note: I normally train powerbuilding year round and only focus on getting my cardio up ~3mo prior to my test date.
I eat Mediterranean style 80% of time and normally skip one meal a day. I'm middle aged but consistently score high enough to get 90s in the youngest age group standards.
Hope this helps some of yall.
Awe man, thats some old red sand land right there cuz😂 because Im southern country too. Trades, and guns….love it
A little friendly tip for some major improvement. I put it at the 24 yard line and practiced like that . Yes I know it’s at the 21-22 yard line but it psychs you out mentally that way during the test it appears shorter
Thanks for the tip!
So level 7-10 says rep 260 in the top left? And 10-8 has rep 892?
What is the max score you can get on this new test
I believe it’s 60 points for the cardio section.
What is this? No explanation.
It’s a practice timer for one of the Air Forces PT test. I’m in the Air Force Reserves.
It’s a practice HAMR test like the title says
@@BrokeManFinanceWhat do you like and dislike about being a Reserve Officer? I'm putting in a package next month (I have to lose 15lbs). If you made a vid about it, please let us know.