US Air Force PFT Training Program

$39.00

• 6-Week, 5x day/week training plan for the US Air Force PFT
• Begins with the PFT, and automatically “scales” to the individual
• Focused on US Air Force PFT events – push ups, situps, 1.5 mile run
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Description

This 6-week, sport specific training plan is designed to increase scores on the USAF Physical Fitness Test (US Air Force PFT):

– 1 Minute Push Ups
– 1 Minute Sit Ups
– 1.5 Mile Run

This training program begins with the USAF PFT and your scores are used for the follow-on progressions. This way the plan automatically scales to the incoming fitness of the individual athlete. You’ll take the USAF PFT three times over the course of the training plan.

The program is primarily focused on the exercises in the PFT and running, but does include some general fitness strength and core training. Here is the weekly training schedule:

Monday – Push-Ups, Sit-Ups, Run
Tuesday – Push-Ups, Sit-Ups, Run
Wednesday – Push-Ups, Sit-Ups, Run
Thursday – Run, Push-Ups, Sit-Ups
Friday – Run, Push-Ups, Sit-Ups, Strength

 

Required Equipment

- Fully Equipped Commercial Gym for strength work
- Running track
- Stopwatch with interval timer

Sample Training

SESSION 11 (2-a-day)
AM Session
Focus: USAF PFT No. 2

Warm up:
3 Rounds
200m Run
5x Burpees
Instep Stretch

Rest 3 Minutes, then …

Training:
USAF PFT
1 Minute Max Push-Ups
Rest 5 Minutes
1 Minute Max Sit-Ups
Rest 5 Minutes
1.5 Mile Run (timed)

PM Session
Focus: Push-Ups, Sit-Ups

Training:
(1) 5 Rounds
Push-Ups
30% of your Max Reps
Scored on USAF PFT No. 2
Every 60 Seconds,


then...
1 Round, Max Reps


(2) 5 Rounds
Sit-Ups
30% of your Max Reps
Scored on USAF PFT No. 2
Every 60 Seconds,
then...
1 Round, Max Reps

(3) 3 Rounds
5x Y+L @ 2.5#
3x Shoulder Sweep


************************************
SESSION 12
Focus: Push-Ups, Sit-Ups, Run

Warm up:
5 Rounds
5x Walking Lunge
5x Burpees
Pigeon Stretch

Training:

(1) 10 Rounds, Every 60 Seconds
15% of your Max Reps Scored on USAF PFT No. 2
Push-Ups
Sit-Ups
then...
1 Round, Max Reps

(2) 5 Rounds
400m Run
@designated USAF PFT No. 2 run time pace
Rest 2 minutes

(3) 2 Rounds
Instep Stretch
Lat + Pec Stretch


************************************
SESSION 13
Focus: Push-Ups, Sit-Ups, Run


Warm up:
4 Rounds
100m Run, moderate pace
8x Seated Russian Twist (unloaded)
8x Alligator Push-Ups
Hip Flexor Stretch

Training:

(1) 5 Rounds
Push-Ups
30% of your Max Reps
Scored on USAF PFT No. 2
Every 60 Seconds,
then...
1 Round, Max Reps


(2) 5 Rounds
Sit-Ups
30% of your Max Reps
Scored on USAF PFT No. 2
Every 60 Seconds,
then...
1 Round, Max Reps

(3) 3 Mile Run
@designated USAF PFT No. 2 run time pace

(4) 2 Rounds
800m Run
@designated USAF PFT No. 2 run time pace
Rest 4 minutes

(5) 2 Rounds
Hip Flexor + Instep + Pigeon Stretch
Lat + Pec Stretch
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Fitness Programming Focused on
Mission-Direct Performance

All that matters to MTI is outside performance. We are driven to continuously improve and evolve. To this end MTI is not beholden to any fitness programming methodology, equipment or exercise. We continuously research, deploy, assess and iterate our programming with an emphasis on Mission-Direct application and performance. Here is the MTI Method:

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.

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.

Plan is published for purchase as an individual training plan and made available to our subscribers.

It doesn't stop there. We take what we learn by deploying our mountain and tactical programming with our Lab Rats, go back, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

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

Testimonials

I just wanted to take a minute to say thank you. I used your USAF PFT program over the last eight weeks and took my PFT this morning. Best score I've had!  Thanks for putting this together. Next week I'll be starting the bodyweight program and I'm looking forward to it.


Best regards, - E.


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


Coach, I just wanted to give a huge Kudos to your USAF PFT program. I am about to PCS to Hawaii and wanted to see just how well I could do on my final PT test before I left. I was already at the maximum for push-ups and sit-ups for the 18 year old range (as a 38 year old), but wanted to improve my run time. I went from running at an 8-minute mile pace to a sub 6:30 for my PT test. I also had plenty of energy left over from my push-ups and sit-ups and didn't need to slow down or rest the entire session.


        Your mix of distance runs and sprints we perfect to get my cardio conditioning right where I wanted it to be. I finished first in my group during my test and it's all thanks to your program!


Thanks for everything! - BL

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