USAF CCT/PJ/CRO Training Packet


•44 weeks
•7 plans total (30% savings – Save $75!)
•Designed to prepare you to excel at selection regardless of initial fitness level
• All the plans in this packet can be purchased individually, if you chose. As well, all come with an Athlete’s Subscription.

Product Description

The seven training plans contained within this packet details 44 weeks of training in preparation for attending selection for CCT/PJ/CRO. Start the plan exactly 43 weeks – or as close as possible – before your first week at Selection.

The packet is organized so that each plan will build your fitness for the next. The purpose is to build sufficient fitness to excel at selection regardless of your initial fitness level. The eight plans, in the order you’ll complete them, are:

  1. USAF PAST Training Plan
  2. Valor Training Plan
  3. Operator Pentathlon Training Plan
  4. Humility
  5. Big 24 + Swim Improvement Training Plan*
  6. USAF CCT/PJ/CRO Training Plan

*You’ll perform these two plans concurrently.

After the completion of each training plan you’ll take a week of total rest.

            Weeks     Plan

  • 1-6            USAF PAST Training Plan
  • 7                Total Rest
  • 8-14          Valor
  • 15              Total Rest
  • 16-19       Operator Pentathlon Training Plan
  • 20              Total Rest
  • 21-26       Humility
  • 27               Total Rest
  • 28-35        Big 24 + Swim Improvement Training Plan*
  • 36              Unload Week
  • 36-44         USAF CCT/PJ/CRO Selection Training Plan

Required Equipment

Big 24: This training program can be completed in a commercial gym with basic free weight equipment, but it is much easier to complete the program using Olympic weightlifting equipment, especially rubber bumper plates.

Operator Pentathlon: 

  • Access to a swimming pool, fins, googles or mask

  • Full weight room

  • Ruck, 60# of filler, 10# rubber rifle, sledge hammer or dumbbell

  • Stopwatch with Interval Timer-Timex Ironman is best

  • Optional - Wrist GPS with distance and pace - great training tool


  • Weight Vest - Men will need a 25# vest, Women a 15# Vest. You can wear your individual body armor (IBA) in place of a vest.

  • Sandbag - Men will need a 60# sandbag, Women a 40# sandbag

  • Pair of Dumbbells - Men will need a pair of 25# dumbbells, Women will need a 15# dumbbells

  • 30-Foot piece of rope with Caribiner - to connect to sandbags for standing and seated rope pulls

Swim Improvement:  Only a stopwatch, fins, goggles, face mask (if required by job/desired job), and a pool of known length are required to perform this program.


  • This plan does not require a weightroom, but does require the following equipment to complete....

  • Swimming pool, swimming goggles, scuba mask, fins

  • Waterproof Stop Watch with repeating countdown timer (Timex 100-lap Ironman is recommended)

  • 60# Sandbag

  • Ruck (ALICE), 45-60# of filler, 10# Rubber Rifle or 10 lb sledge hammer)

  • 10-pound swim brick

  • Pair of 45# Dumbbells (used for core and grip work)

  • Individual Body Armor (IBA) or 25# Weightvest.


  • Water-resistant watch with timer/stopwatch (the Timex 100-Lap Ironman is best)

  • Pull-up Bar

  • 25m Swimming Pool

  • Track or trail of known distance

  • Swim goggles or face mask


  • Fully equipped functional fitness gym (barbells, racks, bumpers, plyo boxes, climbing rope, etc)

  • Running track or known 3 mile and 1-mile distances

  • Stopwatch

  • 45 pound ruck, plus rubber rifle, 10# sledge hammer or 10# dumbbell for ruck running

Sample Training

Please see individual plans for sample sessions.
Show More

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.


Athlete’s Subscription Package

Sign Up

This Plan is one of 200+ plans included in the Athlete's Subscription.