Air Assault School Training Plan

$39.00

• 6 Week Plan
• Focused APFT Work
• Preparation for the 6 and 12 Mile Rucks at School
• Upper Body Strength for the O-Course
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Product Description

Six-week program designed specifically to help candidates prepare for the United States Army Air Assault School.

The Air Assault School is a 12-day course that teaches the fundamentals of air assault operations to include, the Assault Phase which covers aircraft safety and air operations, Sling Load Phase which covers sling load operations, and the Rappel Phase which covers the basics of rappelling from both a tower and aircraft.

This plan is a culmination of all available open-source information and based on mini-event training experiences from our staff during their active duty careers.  It is designed with an emphasis placed on improving your endurance, hiking ability, and upper body strength.

PROGRAM DESCRIPTION:
This program follows a general format and gets progressively more difficult each week.  Training is designed in a Monday – Saturday format, 5 days on, 2 days off.  

The program is designed to be completed exactly 6-weeks prior to attending Army Airborne School.  The program begins at an easy level, but progresses rather quickly in relative intensity throughout the training cycle.

Note: The Air Assault School contains a number of non-fitness components such has air and sling load operations.  This plan does not prepare you for these non-fitness events.  However, by building your fitness you should be better prepared mentally to address these non-fitness demands when they arise during the course. 

TRAINING OVERVIEW:

  • Mondays: APFT Work (Assessment during week 1 and 4)/Work Capacity
  • Tuesdays: Ruck Intervals & Endurance
  • Wednesdays: Work Capacity
  • Thursdays: APFT Work & Work Capacity
  • Fridays: Rest
  • Saturdays: Long Ruck
  • Sundays: Rest/Recovery

Required Equipment

TRAINING PROGRAM REQUIRED EQUIPMENT:




  • Timepiece or stopwatch

  • Course of known distances or GPS enabled devise to measure distances

  • Ruck Weighing 40#

  • Rubber Rifle or Dumbbell/Sledgehammer weighing 10#

  • 40# Sandbag (women), 60# Sandbag (men)

  • Pull-Up Bar Station

  • Step Up Box or Bench 16-20” in height

  • Climbing Rope up to 15’

Sample Training

Monday
SESSION 13
Obj: APFT+ WORK
Warm-Up:


4 Rounds




  • 200m Run - easy pace                                             

  • 2/4x Pull-Ups                              

  • 4/8x Push-Ups

  • 8x Sit-Ups                                            

  • Frog Stretch                                  


Training:


(1) 5 Rounds  - Every 60 Seconds




  • 35% of Max Push-ups from APFT+ No. 1 Score.


(2) 5 Rounds - Every 60 Seconds




  • 35% of Max Sit-ups from APFT+ No. 1 Score.


(3) 5 Rounds - Every 90 Seconds




  • 35% of Max Pull-ups from APFT+ No. 1 Score.


(4) 6 Rounds




  • 400m @ “Interval Pace” from the Run Interval Calculator based on APFT+ No. 1 Run Time

  • Rest 2 min Between Runs


****************


Tuesday
SESSION 14
Obj: ENDURANCE
Warm-Up:


4 Rounds




  • 200m Run - easy pace                                             

  • 10x Air Squats                            

  • Pigeon Stretch


Training:


(1) 5 mile Run @ “Moderate per mile Pace for Longer Runs” from the Run Interval Calculator based on APFT No.1 Run Time


(2) 3 rounds




  • 10/10 Standing Founder

  • 10/10 Low Back Lunge

  • 10/10 Kneeling Founder

  • 10x Face Down Back Ext


(3) 2 rounds




  • Toe Touch Complex

  • Third World Stretch


******************


Wednesday
SESSION 15
Obj: WORK CAPACITY
Warm-Up:


4 Rounds 




  • 5/8x Push-Ups

  • 10x Air Squats

  • 1/3x Pull-Ups

  • Instep Stretch


Training:


(1) 4 Rounds




  • 5x Sandbag Burpees @ 40#/60#

  • Run 400m


(2) 6 Rounds




  • 1x Rope Climb @ 15’

  • 3x Sandbag Craig Special @ 40#/60#

  • 50m Sprint w/ Sandbag @ 40#/60#


(3) 3 Rounds




  • Lat & Pec Stretch

  • Foam Roll Lower Back


*****************


Friday
SESSION 16
Obj: APFT+ WORK


Warm-Up:


4 Rounds




  • 200m Run - easy pace                                             

  • 2/4 Pull-Ups                              

  • 4/8x Push-Ups

  • 8x Sit-Ups

  • Instep Stretch


Training:


(1) 5 Rounds  - Every 60 Seconds




  • 35% of Max Push-ups from APFT+ No. 1 Score.


(2) 5 Rounds - Every 60 Seconds




  • 35% of Max Sit-ups from APFT+ No. 1 Score.


(3) 5 Rounds - Every 90 Seconds




  • 35% of Max Pull-ups from APFT+ No. 1 Score.


(4) 400m @ “Interval Pace” from the Run Interval Calculator based on APFT+ No. 1 Run Time


Rest 2 min, Then…


(5) 4 rounds




(6) Repeat (4)


*****************


Thursday
SESSION 17
Obj: REST

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Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman - so I can't put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there - our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we've put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

Questions?
Email: rob@mtntactical.com

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