USAF TACP Training Plan


• 8 Week, 6x day/week training plan specifically for USAF TACP Technical School
• Includes focused PAST training, as well as intensive rucking, running, calisthenics, and “mini events”
• Complete directly before school in order to arrive at school prepared.
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Product Description

8-week,6-day a week, often 2x/day training program specifically designed to prepare athletes for the US Air Force Tactical Air Control Party Technical School (USAF TACP). The plan is designed to be completed the 8 weeks directly prior to your course start week.

This program follows a general format and gets progressively harder each week, until week 8, when the training tapers down into the start of School.

The plan is “sport specific” to the fitness demands you’ll face at TACP school – specifically PAST preparation, bodyweight work capacity “smoke sessions,” running, swimming and rucking. It aims to build your “combat chassis” – legs, core, lungs and heart, overall durability, and endurance/stamina for long days on your feet, in kit, during school.

The plan includes:

  • Focused Testing and progressive training for the USAF PAST
  • Light (50#) and Heavy (65#) Rucking
  • Bodyweight Work Capacity Smokers
  • Distance Running
  • Focused Sprinting with and without body armor
  • Intense core,  mobility, and stabilzer strength training for durability
  • Intense “mini events” to prepare you for the long days

The plan has 48 Total Training Sessions. It is intended that you’ll train Monday – Saturday, and take Sunday’s off.

Here is the general training Schedule:

  • Mon: 2-a-Day, PAST Work in the AM, Rucking in the PM
  • Tue: 2-a-Day, Swim work in the AM, Running in the PM
  • Wed: Work Capacity, Run
  • Thu: 2-a-Day, AM Work Cap, PM Rucking
  • Fri: Recovery Run
  • Sat: Long Mini Event

Saturdays are reserved for long, “mini events” which include running, rucking, and work capacity smokers. These efforts range from 120-240 minutes in duration.


The plan includes 5 specific assessments, and follow-on progressions. You’ll take these assessments multiple times over the 8 weeks:

(1) PAST – 25m Underwater Swims, 500m swim, 1.5 Mile run, Max Pull ups, Max Sit ups, Max Push ups (2 minutes)

(2) 5-Mile “Light” Ruck for Time – 50# Ruck + 10lb sledge hammer or dumbbell, Full Cammies/Boots, Helmet

(3) 10 Mile “Heavy” Ruck for Time – 65# Ruck + 10lb sledge hammer or dumbbell, Full Cammies/Boots, Helmet

(4) 10 Min Sandbag Getups @ 80# for Reps

(5) 6 Mile Run for Time, shorts and t-shirt


What equipment is needed to complete this program?

  • GPS-enabled Watch.  A GPS enabled watch will make measuring run and ruck distances much easier, as well as maintaining required pacing. We like the Garmin Forerunner 10 or Foreunner 15.
  • Stop Watch with repeating countdown timer. We like Timex Ironman watches for easy repeating countdown timers
  • 60# and 80# Sandbag. We sell sandbags HERE … or you can use any old duffle bag. Wood Pellets or mulch made from ground up tires make great filler.
  • ALICE Ruck or same ruck you will use at selection, 65# of filler
  • 10# Sledge hammer or dumbbell. You’ll carry this while rucking.
  • Pair of 25# Dumbbells
  • Swim Goggles
  • Foam Roller
  • Body Armor

What if I miss a day?

Don’t skip ahead. Start where you left off. The plan is progressive, and its training sessions designed to be completed in order.

What if I have less then 8 weeks before I start the Selection Course?
Still start at the beginning of this training plan anyway. Don’t skip ahead. Complete week 8 directly before selection.

What if I can’t handle the training volume at first?
Building stamina and reslience is a key training goal of this plan, and physical and mental stamina is also key to completing the Selection course. If you can’t handle the training volume at first, its better to cut training sessions short, rather than take unscheduled rest days.

What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for the rucks, runs or swims?
Do your best, and be sure to do the total number of rounds, even if you can’t make the reps or the time. Don’t quit.

What about nutrition?
Click HERE for our nutritional guidelines.

Sample Training?
Click the “Sample Training” tab to see the entire first week of programming.

I looked at the Sample Training and I’m not ready for this plan. Is there another I should start with?
Start with the Military On-Ramp Training Plan.

Unfamiliar Exercises?
Click HERE.

Sample Training


Obj: Assessment



Warm up:

3 Rounds

  • 50M Swim

  • 8x Push-Ups

  • 10x Sit-Ups

  • Instep Stretch


(1)  Underwater Swim

25m Underwater Swim

Rest 3 Min

25m Underwater Swim

Rest 10 min

(2) 500m Surface swim for time in swimsuit/goggles

Rest 15 Minutes

(3) Run 1.5 miles for time - shorts/running shoes

Rest 10 min

(4) Max Pull ups in 1 min

Rest 3 min

(5) Max Sit ups in 2 min

Rest 3 min

(6) Max Push ups in 1 min

(7) Ruck 4 Miles for Time @ 50# Ruck + 10# sledge or dumbbell


Obj: Run Assessment


(1) Run 6 Miles for Time


Obj: Work Capacity


(1) 3 Rounds

  • 10x Air Squats

  • 10x In-Place Lunges

  • 10x Push ups

  • 10x Leg Lifts

  • 60 Sec. Front Plank

  • 10x Diamond Push ups

  • 10x Flutter Kick

  • 30 Sec. Side Plank each side

  • 10x Bicycle Crunch

  • 10x Wide Arm Push up

  • 10x Sit up

  • 10x Pull Ups

  • 10x Dips

Then immediately ...

(2) Run 3 Miles for Time


Obj: Assessment

Warm up:

3 Rounds

  • 4x Walking Lunges

  • 8x Push-Ups

  • 8x Sit-Ups

  • Instep Stretch(1) 4 Rounds

  • 300m Shuttle Every 2:30

(2) 10 Minutes Sandbag Getups for Reps @ 80#



Obj: Assessment

(1) Ruck 10 Miles for Time @ 65# Ruck + 10# Sledge or dumbbell




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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.



Just wanted to let you know I followed your USAF TACP plan and supplemented some weight training prior to the ALO assessment.

Not only did I feel confident in my training during the extended training sessions, but I was selected out of a large pool of candidates. - D


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