US Air Force PFT Training Program
$39.00
- 6-Week, 5x day/week training plan for the US Air Force PFT
- Begins with the PFT, and automatically “scales” to the individual
- Focused on US Air Force PFT events – Push ups or Hand Release Push Ups; Sit Ups, Cross Leg Reverse Crunch or Forearm Plank and 1.5 Mile Run or High Aerobic Multi-Shuttle Run – HAMR.
- This training plan is one of the 250+ Plans included with an Athlete’s Subscription.
Description
This intense, 6 week, 5 day/week training plan is specifically designed to prepare athletes for the USAF PFT. The plan is designed to be completed the 6 weeks directly prior to your PFT.
This is Version 3 of the plan, Updated in December 2022 to reflect the recent changes to the USAF PFT.
This plan is purpose-built to prepare you for the specific fitness events of the USAF PFT: (1) push ups or hand release push ups; (2) sit ups, cross leg reverse crunch or forearm plank, and; (3) 1.5 mile run or High Aerobic Multi-Shuttle Run – HAMR.
You’ll take the USAF PFT three times during this plan, beginning, middle and end. The follow-on programming after each PFT is based on your most recent PFT results. In this way this training plan automatically “scales” to your incoming fitness, and continues you push you as your fitness improves.
WEEKLY SCHEDULE
Weeks 1, 3 and 6 in the plan are Test weeks. Below is the weekly Training Schedule:.
- Monday: USAF PFT or Push Ups and Core Moderate Paced Run
- Tuesday: 1.5 Mile Run Work (800m Repeats) or 20m Shuttle Intervals
- Wednesday: Push Ups and Core, Easy Paced Run
- Thursday: 1.5 Mile Run Work (800m Repeats) or 20m Shuttle Intervals
- Friday: Push Ups, Core, Moderate Paced Run
REQUIRED EQUIPMENT
- Track or course with known 800m and 1.5 mile distances
- Stopwatch with repeating countdown interval timer, (smartphone will work)
- Indoor space or dry outdoor space to complete the HAMR (if you choose that event over the 1.5 mile run)
COMMON QUESTIONS
What if I have less then 6 weeks before I take the PFT?
Still start at the beginning of this training plan anyway. Skip ahead to week 6 in the plan for the week directly before your PFT.
Does this plan include programming for the “Athlete’s Choice” alternative events?
Yes … this plan includes programming for the hand release push ups, cross leg reverse crunch, forearm plank, and High Aerobic Multi-Shuttle Run (HAMR)
What if I have more than 6 weeks before my PFT?
Email coach@mtntactical.com with the time you have and we will advise.
What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for the 800m Repeats?
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. For the push ups, it’s okay to go to your knees and do knee push ups if necessary to get in your prescribed reps.
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
- Track or course with known 800m and 1.5 mile distances
- Stopwatch with repeating countdown interval timer, (smartphone will work)
- Indoor space or dry outdoor space to complete the HAMR (if you choose that event over the 1.5 mile run)
Sample Training
Below is the First Week from this Training Plan:
MONDAY
SESSION 1, 2-A-Day
AM TRAINING:
Obj: USAF PFT No. 1
Warm Up:
3 Rounds
10x Squats
5x Hand Release Arms Extended Push Ups
5x Walking Lunges
5x Sit Ups
Instep Stretch
Lat + Pec Stretch
Training:
(1) 1 Minute Max Rep Push Ups or 2 Minute Max Rep Hand Release Arms Extended Push Ups. (Athlete choice)
*** Rest 5 Minutes
(2) 1 Minute Max Rep Sit Ups, 2 Minute Max Rep Cross Leg Reverse Crunch or Forearm Plank for Time.
*** Rest 5 Minutes
(3) 1.5 Mile Run for time or High Aerobic Multi-Shuttle Run (HAMR)
RECORD ALL SCORES
Comments: Click HERE for the official USAF document on the PFT, and HERE for an official USAF Video on the PFT.
The primary 2022 change is giving the athlete a choice for which exercise is assessed for Parts (1), (2) and (3):
Part (1) - 1 min Push ups or 2 min Hand Release Arms Extended Push Ups
Part (2) - 1 Minute Max Rep Sit Ups, 2 Minute Max Rep Cross Leg Reverse Crunch, or Forearm Plank for Time.
Part (3) - 1.5 Mile Run for time 20 Meter High Aerobic Multi Shuttle Run (HAMR). Click HERE for the HAMR audio.
Whichever exercises you chose for today's training session, - you'll complete the follow on progression for that exercise and in the following re-assessments, stick with the same exercise.
***********************
PM TRAINING:
Obj: Push Ups, Core
Warm Up:
3 Rounds
10x Squats
5x Hand Release Arms Extended Push Ups
5x Sit Ups
Instep Stretch
Lat + Pec Stretch
Training:
(1) 6 Rounds, every 90 Sec.
30% Max Rep Push Ups or Hand Release Arms Extended Push Ups from USAF PFT No. 1
So, if you scored 34 Push Ups on your USAF PFT No. 1, 34 x .3 = 10.2 or 11 (round up). Set a repeating, countdown timer to 90 seconds. On "Go" complete 11 Push Ups. The faster you finish, the more rest you'll get before the next round begins. Do 6 rounds total.
(2) 6 Rounds, every 90 Sec.
30% Max Rep Sit Ups or Max Rep Cross Leg Reverse Crunch from USAF PFT No. 1
If you tested the Forearm Plank, do this:
3 Rounds
Max Forearm Plank for time
Rest 60 seconds
(3) 2 Rounds
Instep Stretch
Lat + Pec Stretch
Comments: For Parts (1) & (2) complete only the progression for the exercise which aligns with the exercise you chose for your PFT.
******************************
TUESDAY
SESSION 2
Obj: Run Intervals or 20m Shuttle Interviews
Warm Up:
4 Rounds
10x Squats
5x Push Ups
5x Walking Lunges
Run 50m or 2x 20m Shuttles
Instep Stretch
1.5 Mile Run Training:
3 Rounds
Run 800m at the "800m Interval Pace" using your SESSION 1, 1.5 Mile run time and the MTI Running Calculator
Rest 3 minutes between efforts
HAMR Training:
6 Rounds
2-Minute 20m Shuttle
Rest 60 seconds
Go as hard as possible each round for the 2 minute work interval.
Cool Down:
2 Rounds
Hip Flexor Stretch
Instep Stretch
Pigeon Stretch
Comments: Today, complete only the 1.5 Mile or the HAMR training, not both. Complete the training that aligns with the event you chose for the PFT. Everyone does the cool down.
******************************
WEDNESDAY
SESSION 3
Obj: Push Ups, Core, Easy Pace Run
Warm Up:
3 Rounds
10x Squats
5x Hand Release Arms Extended Push Ups
5x Walking Lunges
5x Sit Ups
Instep Stretch
Lat + Pec Stretch
Training:
(1) 6 Rounds, every 90 Sec.
30% Max Rep Push Ups or Hand Release Arms Extended Push Ups from USAF PFT No. 1
So, if you scored 34 Push Ups on your SESSION 1, 34 x .3 = 10.2 or 11 (round up). Set a repeating, countdown timer to 90 seconds. On "Go" complete 11x Push Ups. The faster you finish, the more rest you'll get before the next round begins. Do 6 rounds total.
(2) 6 Rounds, every 90 Sec.
30% Max Rep Sit Ups or Max Rep Cross Leg Reverse Crunch from USAF PFT No. 1
If you tested the Forearm Plank, do this:
3 Rounds
Max Forearm Plank for time
Rest 60 seconds
(3) 2 Rounds
Instep Stretch
Lat + Pec Stretch
(3) Run 2 Miles at an Easy Pace
"Easy" = you can speak in full sentences while running
(4) 2 Rounds
Toe Touch Complex
3rd World Squat Stretch
Lat + Pec Stretch
Comments: For Parts (1) & (2) complete only the progression for the exercise which aligns with the exercise you chose for your PFT. Everyone complete the 2-mile run.
******************************
THURSDAY
SESSION 4
Obj: Run Intervals or 20m Shuttle Interviews
Warm Up:
4 Rounds
10x Squats
5x Push Ups
5x Walking Lunges
Run 50m or 2x 20m Shuttles
Instep Stretch
1.5 Mile Run Training:
3 Rounds
Run 800m at the "800m Interval Pace" using your SESSION 1, 1.5 Mile run time and the MTI Running Calculator
Rest 3 minutes between efforts
HAMR Training:
6 Rounds
2-Minute 20m Shuttle
Rest 60 seconds
Go as hard as possible each round for the 2 minute work interval.
Cool Down:
2 Rounds
Hip Flexor Stretch
Instep Stretch
Pigeon Stretch
Comments: Today, complete only the 1.5 Mile or the HAMR training, not both. Complete the training that aligns with the event you chose for the PFT. Everyone does the cool down.
******************************
FRIDAY
SESSION 5
Obj: Push Ups, Core, Moderate Pace Run
Warm Up:
3 Rounds
10x Squats
5x Hand Release Arms Extended Push Ups
5x Walking Lunges
5x Sit Ups
Instep Stretch
Lat + Pec Stretch
Training:
(1) 6 Rounds, every 90 Sec.
35% Max Rep Push Ups or Hand Release Arms Extended Push Ups from USAF PFT No. 1
So, if you scored 34 Push Ups on your SESSION 1, 34 x .35 = 11.9 or 12 (round up). Set a repeating, countdown timer to 90 seconds. On "Go" complete 12x Push Ups. The faster you finish, the more rest you'll get before the next round begins. Do 6 rounds total.
(2) 6 Rounds, every 90 Sec.
35% Max Rep Sit Ups or Max Rep Cross Leg Reverse Crunch from USAF PFT No. 1
If you tested the Forearm Plank, do this:
3 Rounds
Max Forearm Plank for time
Rest 60 seconds
(3) 2 Rounds
Instep Stretch
Lat + Pec Stretch
(3) Run 2 Miles at a Moderate Pace
"Moderate" = Comfortable but not easy
(4) 2 Rounds
Toe Touch Complex
3rd World Squat Stretch
Lat + Pec Stretch
Comments: For Parts (1) & (2) complete only the progression for the exercise which aligns with the exercise you chose for your PFT. Everyone complete the 2-mile run.
Testimonials
************************
"Hope this message finds you well. Big time kudos to you and the Mountain Tactical staff on the USAF PFT training plan. Tested out last week and scored a 99.5 out of 100. My last three scores have all been 99 or greater thanks to your training. Running in the TX heat this time of year can be humbling and the intervals were the perfect form of preparation. I was able to crank out the 1.5 mile run in the 9’s...the running prep was of particular help when it came to the final 1/4 mile push. Your training is always solid. Thanks for all you do to support the tactical athlete. You guys are always at the top of the list when recommending a training resource."
************************
"I just wanted to take a minute to say thank you. I used your USAF PFT program over the last eight weeks and took my PFT this morning. Best score I've had! Thanks for putting this together. Next week I'll be starting the bodyweight program and I'm looking forward to it."
************************
"Coach, I just wanted to give a huge Kudos to your USAF PFT program. I am about to PCS to Hawaii and wanted to see just how well I could do on my final PT test before I left. I was already at the maximum for push-ups and sit-ups for the 18 year old range (as a 38 year old), but wanted to improve my run time. I went from running at an 8-minute mile pace to a sub 6:30 for my PT test. I also had plenty of energy left over from my push-ups and sit-ups and didn't need to slow down or rest the entire session. Your mix of distance runs and sprints we perfect to get my cardio conditioning right where I wanted it to be. I finished first in my group during my test and it's all thanks to your program!"
Our Stuff Works. Guaranteed.
You may also like…
- 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 200+ Plans included with an Athlete’s Subscription.
- 15-Week, 6 day/week plan
- Designed to improve moderate to longer distance (1–8 mile) running performance through long runs and interval work
- Assessment-based plan which automatically scales to the incoming fitness of the individual athlete
- Includes running-specific lower body strength, mid-section strength and upper body strength work
- This training plan is one of the 200+ Plans included with an Athlete’s Subscription.
USAF PAST Training Plan
Running Improvement Plan
Athlete's Subscription Package
Need all access programming? The Athlete Subscription gives you 450+ Plans and 4 Daily Programming Streams.