Airborne School Training Plan


• 5-Week Training Plan
• Includes Focused APFT Work
• This training plan is one of the 200+ Plans included with an Athlete’s Subscription.


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.

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.  


  • 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


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:___________


(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:____________





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


(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





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


(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#





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


(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




Warm up:

4 rounds

  • 10x Walking Lunge

  • 10x Push-Ups

  • 10x Sit-Ups

  • 3x Toe Touch Complex


(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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1)  Mission Direct

Gym numbers mean nothing. All that matters is mission performance. 

To this end, MTI's fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.

We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.


2) Fitness Solutions Built from the Ground Up

MTI's programming is not "re-tread" bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We've built our fitness programming for mountain and tactical athletes from the ground up.

The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.

Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.

Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.

Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.


3) The MTI Method

→ Research: MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

→ Deploy & Assess: We deploy the training plan "Lab Rats" at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan. Post cycle we assess the programming's effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn't.

→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.

→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.


4) Mission-Direct Research

MTI exists to "Improve Mountain and Tactical Athletes mission performance and keep them safe." To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI's Mission-Direct Research methodology, and Here to read about just few of our research efforts.

5) Field Proven

Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.


6) Programming Breadth

MTI's library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.

Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.


7) Worldwide Influence

Our work is not limited to US Athletes.

We've developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.

Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.

On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI's programming to prepare for mountain objectives.


8) Mission Performance beyond Fitness

MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe. 

This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety. 

Fitness is just one area of our work.

Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.

Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.


9) Direct, Honest, Clear Answers

Since 2007 we've taken and answered dozens of questions weekly from mountain and tactical athletes. We've saved these individual Q&A's and now thousands are archived on our site.

We're not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn't for everyone. If we can help, we'll let you know. If we can't, we'll let you know that, too.

- Rob Shaul, Founder


All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.


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.


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