Airborne School Training Plan
$59.00
• 5-Week Training Plan
• Includes Focused APFT Work
• This training plan is one of the 200+ Plans included with an Athlete’s Subscription.
Description
5-week program designed specifically to help candidates prepare for Army Airborne School. The Army Airborne School is a 3-week course that teaches the fundamentals of parachute operations to all branches of service. This plan is a culmination of all available open-source information and based on experiences from our staff during their active duty careers. It is designed with an emphasis placed on improving your endurance, strength, and most importantly durability.
PROGRAM DESCRIPTION
This program follows a general format and gets progressively more difficult each week. Training is designed in a Monday – Friday format, 5 days on, 2 days off. If you are unable to follow this format, that is fine. Simply do the workouts on the available days of the week without skipping workouts.
This program is designed to be completed exactly 5-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. It also assumes that athletes are capable of passing an APFT and conducting the Flexed Arm Hang Test.
- Mondays: APFT Work (Assessment during week 1 and 4)
- Tuesdays: Plyometrics & Endurance
- Wednesdays: Strength & Chassis Integrity
- Thursdays: Plyometrics & APFT Work
- Fridays: Strength & Endurance
- Saturdays: Rest/Recovery
- Sundays: Rest/Recovery
Plyometric Training:
The greatest number of washouts or drops from the Airborne course occur from injuries sustained during landing mishaps during the tower and jump phase. The plyometrics programmed during this training plan are designed to be intense and focus on explosiveness and the ability to maximize coordination during landing to prevent such injuries.
REQUIRED EQUIPMENT
- Timepiece or stopwatch
- Course of known distances or GPS enabled devise to measure distances
- Individual Body Armor (IBA) or 25# weight vest
- Fully Equipped Gym or Facility
- 40/60# Sandbag
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
- Timepiece or stopwatch
- Course of known distances or GPS enabled devise to measure distances
- Individual Body Armor (IBA) or 25# weight vest
- Fully Equipped Gym or Facility
- 40/60# Sandbag
Sample Training
SESSION 1
Obj: APFT No. 1
Warm up:
4 Rounds
200m Run - easy pace
2/4 Pull-Ups
4/8x Push-Ups
8x Sit-Ups
Instep Stretch
Rest 3 Minutes before APFT
Training: Flexed Arm Hang Test: Time:___________
APFT:
(1) 2 min. Max Push-Ups Total:___________
Rest 10 Minutes
(2) 2 min. Max Sit-Ups Total:___________
Rest 10 Minutes
(3) 2 Mile Run (timed) time:____________
**********************
SESSION 2
Obj: PLYO/ENDURANCE
Warm-Up:
4 Rounds
200m Run - easy pace
Frog Stretch
1 minute Jump Rope
Hip Flexor Stretch
Training:
(1) 3 Rounds
- 5x Depth Jump @ 20”
- 8x Explosive Squat Jump
- 3rd World Stretch, 1 minute
(2) 3 Rounds
- 5x Broad Jump
- 8x Lateral Hop, 24” Distance
- Instep Stretch, 1 minute
(3) 4-mile Run @ “Moderate per mile Pace for Longer Runs” from the based on APFT No.1 Run Time
*******************
SESSION 3
Obj: STRENGTH/CHASSIS INTEGRITY
Warm-Up:
4 rounds
Barbell Complex @ 45#/75#
1/3 Pull-Ups
Instep Stretch
Training:
(1) 5 Rounds
- 3x Back Squat, Increase Load on Barbell each round until 3x is hard, but achievable.
- 1/3 Strict Pull-Ups + 1 Negative Pull-Up
- Hip Flexor Stretch
(2) 10 minute Grind
- 4x 25m Sand Bag Pick Up and Carry @ 40#/60#
- 10x Slasher @ 16kg/20kg
- 10x Standing Plate Half Moon @ 15#/25#
************************
SESSION 4
Obj: PLYO/APFT WORK
Warm-Up:
4 Rounds
200m Run - easy pace
Frog Stretch
1 minute Jump Rope
Training:
(1) 3 Rounds
- 5x Depth Jump @ 20”
- 8x Squat Jump
- 3rd World Stretch, 1 minute
(2) 3 Rounds
- 5x Broad Jump
- 8x Lateral Hop, 24” Distance
- Instep Stretch, 1 minute
(3) 5 Rounds - Every 60 Seconds
- 30% of Max Push-ups from APFT No. 1 Score.
(4) 5 Rounds - Every 60 Seconds
- 30% of Max Sit-ups from APFT No. 1 Score.
(5) 4 Rounds
- 400m @ “Interval Pace” from the Running Calculator based on APFT No. 1 Run Time
- Rest 2 min
********************
SESSION 5
Obj: STRENGTH/CHASSIS INTEGRITY
Warm up:
4 rounds
- 10x Walking Lunge
- 10x Push-Ups
- 10x Sit-Ups
- 3x Toe Touch Complex
Training:
(1) 5 Rounds
- 3x Walking Lunge, Increase Load using Dumbbells each round until 3x is hard, but achievable.
- 1/3 Strict Pull-Ups + 1 Negative Pull-Up
- Pigeon Stretch
(2) 3 rounds
- 10/10 Standing Founder
- 10/10 Low Back Lunge
- 10/10 Kneeling Founder
- 10x Face Down Back Ext
(3) 3 rounds
- 10/10/10/10 Jane Fonda
- Foam Roll Lower Back
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