USAF CRO/PJ PAST Training Plan

$39.00

  • 6 Week, 5 day/weekSport-Specific Training Plan specifically designed to maximize results on the USAF CRO/PJ PAST, also known as the AFSOC PT Test.
  • Intense focus on the assessment events: running, pull ups, sit ups, push ups, and 1500m fin
  • Plan deploys an initial, middle and ending assessment to automatically “scale” to the incoming and improving fitness of the athlete
  • This training plan is one of the 200+ Plans included with an Athlete’s Subscription.

Description

PROGRAM OVERVIEW
The following 6-week, 5 day/week, training plan is designed to train specifically US AIR FORCE CRO (Combat Rescue Officer)  and US AIR FOCE PJ (Pararescue) PAST (Physical Ability and Stamina Test), also known at the AFSOC PT Test.

This training plan is designed to be completed the 6 weeks directly before your assessment.

Here are the test events:

(1) Run 3 Miles for Time

*** Rest 15 Minutes

(2) Max Rep Strict Pull Ups in 1 Minute

*** Rest 2 Minutes

(3) Max Rep Sit Ups in 2 Minutes

*** Rest 2 Minutes

(4) Max Rep Push Ups in 2 Minutes

*** Rest 15 Minutes

(5) Swim 1500m for Time

The 1500m swim may be performed with swim trunks, facemask, or goggles, snorkel, and fins using any stroke.

You are responsible for knowing the proper uniform, requirements and form of each part of the AFSOC PT Test or USAF CRO/PJ PAST, which can be found on page 40 here: http://static.e-publishing.af.mil/production/1/af_a3/publication/afi10-3502v1/afi10-3502v1.pdf

 

PROGRAM DESIGN
This training program deploys the AFSOC PT Test on the Monday of Weeks 1, 3 and 6, and uses your latest assessment results for the follow-on progressions. By causing you to take the AFSOC PT Test three times throughout the program (beginning, middle and end) the program automatically “scales” to the incoming and improving fitness of each individual athlete, and ensures that each athlete is continually pushed throughout the program.

Note that this is not a general fitness training program. The program is laser focused on improving your scores for the specific events in the AFSOC PT Test. Below is the weekly training schedule:

  • Monday: Weeks 1, 3, 6 -USAF CRO/PJ PAST, Weeks 2, 4, 5: Run Intervals (1 Mile Repeats), Pull Ups, Push-ups, Sit-ups
  • Tuesday: Swim Intervals (500m repeats)
  • Wednesday:Run Intervals (1 Mile Repeats), Pull Ups, Push-ups, Sit-ups
  • Thursday: Swim Intervals (500m repeats)
  • Friday:Run Intervals (1 Mile Repeats), Pull Ups, Push-ups, Sit-ups

This is Version 1 of this training plan, Built December 2017.

 

CALISTHENICS PROGRESSIONS
During this program, every number of calisthenics repetitions you perform is based on the number of repetitions you completed during your last AFSOC PT Test in the program.

Example:
Athlete performs 50x Push-ups on the USAF CRO/PJ PAST No.1 (Session 1).

The plan calls for:

(4) 6 Rounds, Every 75 Seconds
30% of Max Rep Push Ups based on your SESSION 1 Assessment Results

Which means …..

30% of 50x Push-ups is 15 (.3 x 50 = 15). So, a set your timer to 75 sec. On Round 1, do 15x Push-ups as fast as possible with proper form, then rest for the remaining time in the 75 sec. interval.

When Round 1’s 75 sec. is up, immediately begin Round 2 by sprinting though 15x push-ups as fast as possible with proper form, again resting for the remainder of the 75 sec. interval after completing all 15 reps. Repeat this through 6 Rounds.

The Sit Up and Pull Up progressions work the exact same way.

Note: Many athletes have trouble making the final 1-2 rounds of the progressions within the interval. You can stop and rest if needed. For the push ups, If you reach full failure, complete the remaining prescribed push ups on your knees. Don’t be embarrassed – this is a challenging progression and many fit, male athletes have to finish the final round or 2 on their knees.

On the Pull Ups – if you reach failure – complete your remaining prescribed reps doing negative pull ups. Jump up until you chin is above the pull up bar, and then let yourself down slowly, to full elbow extension, to a 5 second count.

 

RUNNING INTERVALS
The program uses the MTI Running Calculator for your runs. These paces are based on your assessment results (again, SESSION 1, 11, and 26). Always use the latest assessment results to determine paces for subsequent training sessions.

We use interval training for the 3-mile run. The intervals distances are shorter than the assessment, and the paces are faster than your assessment pace. You will perform 1-mile intervals with a rest between efforts.

The pace for these intervals is faster than your assessment pace – you’ll be pushed. Can’t make the prescribed pace? Try harder. If that doesn’t work – run each as fast as possible, but still take the full rest between efforts.

 

SWIMMING INTERVALS
The programming uses the Swimming Interval Chart (see below) to calculate your 500m swim repeat intervals. The interval paces are based on your most recent 1,500m swimming assessment and are completed at a faster pace than your 1,500 assessment pace.

REQUIRED EQUIPMENT

  • Stopwatch with a repeating countdown timer (Timex Ironman or smart phone will work)
  • Running area (track or other) with known and 1 mile distances
  • Pull Up Bar
  • Lap Swimming Pool
  • Mask/googles, Fins

 

COMMON QUESTIONS

How long with the Training Sessions take?
60-90 minutes

What does “4/8x” mean? How about “15/25#”?
First number is for women, second is for men, both for reps, and loading. Examples:
4/8x Chin Ups = Women do 4x, Men do 8x
15/25# = Women us 15#, Men us 25#.

What Equipment is Required?

  • Stopwatch with a repeating countdown timer (Timex Ironman or smart phone will work)
  • Running area (track or other) with known and 1 mile distances
  • Pull Up Bar
  • Lap Swimming Pool
  • Mask/googles, Fins

What if I miss a training day?
Ideally, you will train 5 days in a row, and take 2 full days off for rest. If for some reason miss a session,  do not skip ahead. Start again where you left off and complete the sessions in order throughout the plan.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run Calculator is listed as an exercise.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming. 
You are encouraged to do it before purchasing.

What if I can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two – doing part in the AM and finishing the other part in the PM.

How do I access the plan? Pdf? Online?
Plan access is online, via username and password.

Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.

What if I have more questions?
Email coach@mtntactical.com

Required Equipment

REQUIRED EQUIPMENT




  • Stopwatch with a repeating countdown timer (Timex Ironman or smart phone will work)

  • Running area (track or other) with known and 1 mile distances

  • Pull Up Bar

  • Lap Swimming Pool

  • Mask/googles, Fins

Sample Training

Below is the Entire First Week of Programming from the Plan:

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

MONDAY


SESSION 1


Obj: Assessment


Warm Up:




  • 4 Rounds

  • Run 100m

  • 5x Push Ups

  • 5x Sit Ups

  • Instep Stretch


Training:


(1) Run 3 Miles for Time


*** Rest 15 Minutes


(2) Max Rep Strict Pull Ups in 1 Minute


*** Rest 2 Minutes


(3) Max Rep Sit Ups in 2 Minutes


*** Rest 2 Minutes


(4) Max Rep Push Ups in 2 Minutes


*** Rest 15 Minutes


(5) Swim 1500m for Time


The 1500m swim may be performed with swim trunks, facemask, or goggles, snorkel, and fins using any stroke.


RECORD ALL RESULTS


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

TUESDAY


SESSION 2


Obj: Swim Intervals


Warm Up:




  • Swim 100m Wearing same gear (mask or googles, fins) worn during assessment.


Rest 3 Minutes


Training:


(1) 2 Rounds




  • Swim 500m at the "500m Interval Pace" Using MTI's Swimming Interval Chart (see notes below) and your 1,500m Swim Time from SESSION 1.

  • Rest 5 Minutes between efforts


Notes:


Today's 500m swim intervals are faster than your 1500m pace during your last assessment and should be hard. Wear the same gear (goggles or mask, fins) and use the same stroke you used during your assessment.


 

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

WEDNESDAY


SESSION 3


Obj: Calisthenics Training, Run Intervals


Warm Up:


4 Rounds




  • Run 100m

  • 5x Push Ups

  • 5x Sit Ups

  • Instep Stretch


Training:


(1) 2 Rounds




  • Run 1 Mile at the "Per Mile Interval Pace" using your SESSION 1 3-Mile Run Time and the MTI Running Calculator

  • Rest 5 Minutes Between Efforts


(2) 6 Rounds, Every 75 Seconds




  • 30% of Max Rep Pull Ups based on your SESSION 1 Assessment Results


(3) 6 Rounds, Every 75 Seconds




  • 30% of Max Rep Sit Ups based on your SESSION 1 Assessment Results


(4) 6 Rounds, Every 75 Seconds




  • 30% of Max Rep Push Ups based on your SESSION 1 Assessment Results


(5) 2 Rounds




Notes:


Part (2): If you completed 12 Pull Ups during SESSION 1's assessment, today you'll do 30% of 12 Reps or (12 x .3 = 3.6) or 4x (round up) pull ups each round. Set a repeating countdown timer for 75 seconds. On "go" complete the 4x Pull Ups with perfect form as fast as possible. The faster you finish, the more rest you have before the next round begins.


Use the same methodology to determine today's rep count for your sit ups and push ups. (30% of your most recent assessment results).


This can be difficult. It's okay to stop and rest if needed to get all your reps. On the Push Ups, it's okay to go to your knees if needed to complete your reps.


If needed - you can split today's session and complete the run intervals in the AM and calisthenic work in the PM.


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

THURSDAY


SESSION 4


Obj: Swim Intervals


Warm Up:




  • Swim 100m Wearing same gear (mask or googles, fins) worn during assessment.

  • Rest 3 Minutes


Training:


(1) 2 Rounds




  • Swim 500m at the "500m Interval Pace" Using MTI's Swimming Interval Chart (see notes below) and your 1,500m Swim Time from SESSION 1.

  • Rest 5 Minutes between efforts


Notes:


Today's 500m swim intervals are faster than your 1500m pace during your last assessment and should be hard. Wear the same gear (goggles or mask, fins) and use the same stroke you used during your assessment.


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

FRIDAY


SESSION 5


Obj: Calisthenics Training, Run Intervals


Warm Up:


4 Rounds




  • Run 100m

  • 5x Push Ups

  • 5x Sit Ups

  • Instep Stretch

  • Training:


(1) 2 Rounds




  • Run 1 Mile at the "Per Mile Interval Pace" using your SESSION 1 3-Mile Run Time and the MTI Running Calculator

  • Rest 5 Minutes Between Efforts


(2) 6 Rounds, Every 75 Seconds




  • 30% of Max Rep Pull Ups based on your SESSION 1 Assessment Results


(3) 6 Rounds, Every 75 Seconds




  • 30% of Max Rep Sit Ups based on your SESSION 1 Assessment Results


(4) 6 Rounds, Every 75 Seconds




  • 30% of Max Rep Push Ups based on your SESSION 1 Assessment Results


(5) 2 Rounds




Notes:


Part (2): If you completed 12 Pull Ups during SESSION 1's assessment, today you'll do 30% of 12 Reps or (12 x .3 = 3.6) or 4x (round up) pull ups each round. Set a repeating countdown timer for 75 seconds. On "go" complete the 4x Pull Ups with perfect form as fast as possible. The faster you finish, the more rest you have before the next round begins.


Use the same methodology to determine today's rep count for your sit ups and push ups. (30% of your most recent assessment results).


This can be difficult. It's okay to stop and rest if needed to get all your reps. On the Push Ups, it's okay to go to your knees if needed to complete your reps.


If needed - you can split today's session and complete the run intervals in the AM and calisthenic work in the PM.

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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.

Questions?
Email: rob@mtntactical.com

COMMON QUESTIONS:

Do you have any reviews or testimonials from athletes who have used your Athlete’s Subscription
Yes. Click HERE.

Is it true you guarantee your stuff works?
Yes. 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.

How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.

You have a lot of competitors. Why should I choose MTI?
MTI is driven to improve mountain and tactical athletes’ mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.

If I purchase a plan or subscription, how do I access the programming?
All of our plans are online, accessible via username and password.
You can log in through our →Website  or Mobile App →IOS and Android.

Do you have downloadable .pdf’s of the training plans?
No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.

Do you have a mobile app?
Yes, we do. Available for IOS and Android.

What is the difference between purchasing an individual training plan, packet of plans or an Athlete’s Subscription?

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If I purchase an Athletes Subscription Can I cancel on my own, anytime?
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Do I have to contact MTI to cancel or can I do it myself?
You can do it yourself. Instructions HERE.

If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
Yes. We answer dozens of training questions from athletes weekly. Email coach@mtntactical.com.

If you add new plans or update existing plans after I subscribe will I have access to them?
Yes. We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you’ll have access to all new plans, new courses and plan updates.

What Equipment is Required?
Click the “Required Equipment” tab to find out what equipment is required for the specific plan you are interested in.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming.
You are encouraged to do it before purchasing.

What if I have more questions?
Email rob@mtntactical.com

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