Airborne School Training Plan

$39.00

• 5-Week Training Plan
• Includes Focused APFT Work
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Product Description

PROGRAM OVERVIEW:
5-week program designed specifically to help candidates prepare for Army Airborne School.  The Army Airborne School is a 3-week course that teaches the fundamentals of parachute operations to all branches of service.  This plan is a culmination of all available open-source information and based on experiences from our staff during their active duty careers.  It is designed with an emphasis placed on improving your endurance, strength, and most importantly durability.

PROGRAM DESCRIPTION:
This program follows a general format and gets progressively more difficult each week.  Training is designed in a Monday – Friday format, 5 days on, 2 days off.  If you are unable to follow this format, that is fine.  Simply do the workouts on the available days of the week without skipping workouts. 

This program is designed to be completed exactly 5-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.  It also assumes that athletes are capable of passing an APFT and conducting the Flexed Arm Hang Test.

  • Mondays: APFT Work (Assessment during week 1 and 4)
  • Tuesdays: Plyometrics & Endurance 
  • Wednesdays: Strength & Chassis Integrity
  • Thursdays: Plyometrics & APFT Work
  • Fridays: Strength & Endurance
  • Saturdays: Rest/Recovery
  • Sundays: Rest/Recovery

Plyometric Training:
The greatest number of washouts or drops from the Airborne course occur from injuries sustained during landing mishaps during the tower and jump phase.  The plyometrics programmed during this training plan are designed to be intense and focus on explosiveness and the ability to maximize coordination during landing to prevent such injuries.  

TRAINING PROGRAM REQUIRED EQUIPMENT:

  • Timepiece or stopwatch
  • Course of known distances or GPS enabled devise to measure distances
  • Individual Body Armor  (IBA) or 25# weight vest
  • Fully Equipped Gym or Facility
  • 40/60# Sandbag

 

Required Equipment


  • Timepiece or stopwatch

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

  • Individual Body Armor  (IBA) or 25# weight vest

  • Fully Equipped Gym or Facility

  • 40/60# Sandbag

Sample Training

SESSION 1


Obj: APFT No. 1


Warm up:                                     


4 Rounds
200m Run - easy pace
2/4 Pull-Ups
4/8x Push-Ups
8x Sit-Ups
Instep Stretch


Rest 3 Minutes before APFT


Training:                               Flexed Arm Hang Test:         Time:___________


APFT:


(1) 2 min. Max Push-Ups Total:___________


Rest 10 Minutes


(2) 2 min. Max Sit-Ups Total:___________


Rest 10 Minutes


(3) 2 Mile Run (timed) time:____________


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


SESSION 2


Obj: PLYO/ENDURANCE


Warm-Up:


4 Rounds
200m Run - easy pace
Frog Stretch
1 minute Jump Rope
Hip Flexor Stretch


Training:


(1) 3 Rounds




  • 5x Depth Jump @ 20”

  • 8x Explosive Squat Jump

  • 3rd World Stretch, 1 minute


(2) 3 Rounds




  • 5x Broad Jump

  • 8x Lateral Hop, 24” Distance

  • Instep Stretch, 1 minute


(3) 4-mile Run @ “Moderate per mile Pace for Longer Runs” from the based on APFT No.1 Run Time


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


SESSION 3


Obj: STRENGTH/CHASSIS INTEGRITY


Warm-Up:


4 rounds
Barbell Complex @ 45#/75#
1/3 Pull-Ups
Instep Stretch


Training:


(1) 5 Rounds




  • 3x Back Squat, Increase Load on Barbell each round until 3x is hard, but achievable.

  • 1/3 Strict Pull-Ups + 1 Negative Pull-Up

  • Hip Flexor Stretch


(2) 10 minute Grind




  • 4x 25m Sand Bag Pick Up and Carry @ 40#/60#

  • 10x Slasher @ 16kg/20kg

  • 10x Standing Plate Half Moon @ 15#/25#


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


SESSION 4


Obj: PLYO/APFT WORK


Warm-Up:


4 Rounds
200m Run - easy pace
Frog Stretch
1 minute Jump Rope


Training:


(1) 3 Rounds




  • 5x Depth Jump @ 20”

  • 8x Squat Jump

  • 3rd World Stretch, 1 minute


(2) 3 Rounds




  • 5x Broad Jump

  • 8x Lateral Hop, 24” Distance

  • Instep Stretch, 1 minute


(3) 5 Rounds  - Every 60 Seconds




  • 30% of Max Push-ups from     APFT No. 1 Score.


(4) 5 Rounds - Every 60 Seconds




  • 30% of Max Sit-ups from APFT No. 1 Score.


(5) 4 Rounds




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

  • Rest 2 min


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


SESSION 5


Obj: STRENGTH/CHASSIS INTEGRITY


Warm up:


4 rounds




  • 10x Walking Lunge

  • 10x Push-Ups

  • 10x Sit-Ups

  • 3x Toe Touch Complex


Training:


(1) 5 Rounds




  • 3x Walking Lunge, Increase Load using Dumbbells each round until 3x is hard, but achievable.

  • 1/3 Strict Pull-Ups + 1 Negative Pull-Up

  • Pigeon Stretch


(2) 3 rounds




  • 10/10 Standing Founder

  • 10/10 Low Back Lunge

  • 10/10 Kneeling Founder

  • 10x Face Down Back Ext


(3) 3 rounds




  • 10/10/10/10 Jane Fonda

  • Foam Roll Lower Back

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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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