USAF PAST Training Plan

$39.00

• 6-Week, 5x day/week training plan specifically for the US Air Force PAST
• USAF PAST event focus – swimming, running, push ups, sit ups and pull ups
• Assessment-based plan automatically scales to the incoming fitness of the individual
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Description

This 6-week program is specifically designed to improve your USAF PAST (Physical Ability Stamina Test) score based on your current level of fitness.

The program begins with a PAST assessment, and has a strong focus on the PAST fitness events: Swimming, running, push ups, situps and pull ups. It does include some core and other training, but the primary focus is improvement on the PAST events.

You’ll train 5 days/week during this program:
Monday – Assessment/Strength Endurance and Run Intervals
Tuesday – Swim + Core
Wednesday – Strength Endurance and Run Intervals
Thursday – Swim + Core
Friday – Strength Endurance and Run Intervals

Required Equipment

- 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

 

Sample Training

SESSION 16

Obj: Strength Endurance/Run Intervals


Warm-up:

3 Rounds
5x 8-Count Body Builders
10x Air Squats
10x Flutter Kicks
Lat + Pec Stretch

Training:

(1) Perform the following:
80% max reps Pull-ups
120 sec. Rest
80% max reps Pull-ups
120 sec. Rest
60% max reps Pull-ups
90 sec. Rest
40% max reps Pull-ups
60 sec. Rest
20% max reps Pull-ups

Rest 3 min.

(2) 5 Rounds, every 60 sec.
35% of max reps Sit-ups

then immediately...

(3) 1 Round
Max reps Sit-ups in 60 sec.

Rest 3 min.

(4) 5 Rounds, every 60 sec.
35% of max reps Push-ups

then immediately...


(5) 1 Round
Max reps Push-ups in 60 sec.


(6) 6 Rounds
400m Run @ Interval Pace based on SESSION 11 run time
Rest 90 sec.

(7) 3 Rounds
Lat + Pec Stretch
Hip Flexor + Pigeon Stretch

*************************************
SESSION 17
Obj: PAST Swim Work

Warm-up:

100m Freestyle Stroke
100m Breast Stroke
100m Side Stroke

Training:

(1) 4 Rounds, every 2:30 min.
25m underwater swim
Breast Stroke/Sidestroke back to start

(2) 7 Rounds
250m Swim at Interval based on SESSION 11 500m Swim Time
Rest 2 minutes

(3) 4 Rounds
40x Hello Dollies
15x Toes to Sky
15x EOs
45 sec. Superman Hold

(4) 3 Rounds
Lat + Pec Stretch
Instep + Pigeon Stretch

******************************
SESSION 18
Obj: Strength Endurance/Run Intervals

Warm-up:

3 Rounds
200m Run
5x Push-ups
3x Pull-ups
10x Sit-ups
Lat+Pec Stretch

Training:

(1)  Perform the following:
80% max reps Pull-ups
120 sec. Rest
80% max reps Pull-ups
120 sec. Rest
60% max reps Pull-ups
90 sec. Rest
40% max reps Pull-ups
60 sec. Rest
40% max reps Pull-ups

Rest 3 min.

(2) 5 Rounds, every 60 sec.

40% of max reps Sit-ups


then immediately...

(3) 1 Round
Max reps Sit-ups in 60 sec.

Rest 3 min.

(4) 5 Rounds, every 60 sec.
40% of max reps Push-ups

then immediately...

(5) 1 Round
Max reps Push-ups in 60 sec.

(6) 5 Rounds
800m Run @ Interval Pace based on SESSION 11 run time
Rest 3 min.

(7) 3 Rounds
3x Floor Slide
Instep + Hip Flexor 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

Rob,

Sir I just wanted to give you some feedback/testimonial to your USAF pt program. I took my pt test this morning and scored a 98.3 maxing out everything portion of the test except for pushups. Here are my scores from 5 weeks ago and today:
May 20th June 24th
1 min pushups: 41 1 min pushups: 49
1 min situps: 44 1 min situps: 59
1.5 mile run: 10:05 1.5 mile run: 8:59
Again I was only able to complete 5 weeks of the program but for the most part followed the program to the T with only a few minor adjustments. Also note the version I had was not the most recent updated one but last years version. Leading up to starting the program I was following Atomic Athlete programming. Thank you sir for the program I will definitely be purchasing the most recent version for next years pt test.

- W.
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