Air Assault School Training Plan
$69.00
• 6 Week Plan
• Focused APFT Work
• Preparation for the 6 and 12 Mile Rucks at School
• Upper Body Strength for the O-Course
• This training plan is one of the 200+ Plans included with an Athlete’s Subscription.
Description
Six-week program designed specifically to help candidates prepare for the United States Army Air Assault School.
The Air Assault School is a 12-day course that teaches the fundamentals of air assault operations to include, the Assault Phase which covers aircraft safety and air operations, Sling Load Phase which covers sling load operations, and the Rappel Phase which covers the basics of rappelling from both a tower and aircraft.
This plan is a culmination of all available open-source information and based on mini-event training experiences from our staff during their active duty careers. It is designed with an emphasis placed on improving your endurance, hiking ability, and upper body strength.
PROGRAM DESCRIPTION
This program follows a general format and gets progressively more difficult each week. Training is designed in a Monday – Saturday format, 5 days on, 2 days off.
The program is designed to be completed exactly 6-weeks prior to attending Army Airborne School. The program begins at an easy level, but progresses rather quickly in relative intensity throughout the training cycle.
Note: The Air Assault School contains a number of non-fitness components such has air and sling load operations. This plan does not prepare you for these non-fitness events. However, by building your fitness you should be better prepared mentally to address these non-fitness demands when they arise during the course.
WEEKLY SCHEDULE
- Mondays: APFT Work (Assessment during week 1 and 4)/Work Capacity
- Tuesdays: Ruck Intervals & Endurance
- Wednesdays: Work Capacity
- Thursdays: APFT Work & Work Capacity
- Fridays: Rest
- Saturdays: Long Ruck
- Sundays: Rest/Recovery
COMMON QUESTIONS
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
How do I access the plan?
Access is online, via username and password. You can log in either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
More Questions? Email: coach@mtntactical.com
DISCLAIMER
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.
Required Equipment
TRAINING PROGRAM REQUIRED EQUIPMENT:
- Timepiece or stopwatch
- Course of known distances or GPS enabled devise to measure distances
- Ruck Weighing 40#
- Rubber Rifle or Dumbbell/Sledgehammer weighing 10#
- 40# Sandbag (women), 60# Sandbag (men)
- Pull-Up Bar Station
- Step Up Box or Bench 16-20” in height
- Climbing Rope up to 15’
Sample Training
Monday
SESSION 13
Obj: APFT+ WORK
Warm-Up:
4 Rounds
- 200m Run - easy pace
- 2/4x Pull-Ups
- 4/8x Push-Ups
- 8x Sit-Ups
- Frog Stretch
Training:
(1) 5 Rounds - Every 60 Seconds
- 35% of Max Push-ups from APFT+ No. 1 Score.
(2) 5 Rounds - Every 60 Seconds
- 35% of Max Sit-ups from APFT+ No. 1 Score.
(3) 5 Rounds - Every 90 Seconds
- 35% of Max Pull-ups from APFT+ No. 1 Score.
(4) 6 Rounds
- 400m @ “Interval Pace” from the Run Interval Calculator based on APFT+ No. 1 Run Time
- Rest 2 min Between Runs
****************
Tuesday
SESSION 14
Obj: ENDURANCE
Warm-Up:
4 Rounds
- 200m Run - easy pace
- 10x Air Squats
- Pigeon Stretch
Training:
(1) 5 mile Run @ “Moderate per mile Pace for Longer Runs” from the Run Interval Calculator based on APFT No.1 Run Time
(2) 3 rounds
- 10/10 Standing Founder
- 10/10 Low Back Lunge
- 10/10 Kneeling Founder
- 10x Face Down Back Ext
(3) 2 rounds
- Toe Touch Complex
- Third World Stretch
******************
Wednesday
SESSION 15
Obj: WORK CAPACITY
Warm-Up:
4 Rounds
- 5/8x Push-Ups
- 10x Air Squats
- 1/3x Pull-Ups
- Instep Stretch
Training:
(1) 4 Rounds
- 5x Sandbag Burpees @ 40#/60#
- Run 400m
(2) 6 Rounds
- 1x Rope Climb @ 15’
- 3x Sandbag Craig Special @ 40#/60#
- 50m Sprint w/ Sandbag @ 40#/60#
(3) 3 Rounds
- Lat & Pec Stretch
- Foam Roll Lower Back
*****************
Friday
SESSION 16
Obj: APFT+ WORK
Warm-Up:
4 Rounds
- 200m Run - easy pace
- 2/4 Pull-Ups
- 4/8x Push-Ups
- 8x Sit-Ups
- Instep Stretch
Training:
(1) 5 Rounds - Every 60 Seconds
- 35% of Max Push-ups from APFT+ No. 1 Score.
(2) 5 Rounds - Every 60 Seconds
- 35% of Max Sit-ups from APFT+ No. 1 Score.
(3) 5 Rounds - Every 90 Seconds
- 35% of Max Pull-ups from APFT+ No. 1 Score.
(4) 400m @ “Interval Pace” from the Run Interval Calculator based on APFT+ No. 1 Run Time
Rest 2 min, Then…
(5) 4 rounds
- 800m “Interval Pace” from the Run Interval Calculator based on APFT No. 1 Run Time
- Rest 3 min Between Runs
(6) Repeat (4)
*****************
Thursday
SESSION 17
Obj: REST
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