USAF CCT/PJ/SR Selection Training Plan
$99.00
- Intense, 9-Week training program specifically designed to prepare athletes for the USAF Combat Control, Pararescue, and Combat Rescue Officer selections
- Focused USAF Initial Fitness Test (IFT) training and improvement
- Includes Ruck Running, Heavy Rucking, and Pool PFT
- This training plan is one of the 250+ Plans included with an Athlete’s Subscription.
Description
This sport-specific 9-week program is specifically designed to prepare athletes for the US Air Force Combat Controller, Pararescue, Special Reconnaissance Selection Course. The plan is designed to be completed the 9 weeks directly prior to your course start week.
This is Version 2 of the plan, updated in April 2022.
CAUTION: This is a very intense, 5-day a week, often 2x/day training program with high levels of volume and stress. Be safe and smart about your training as you work through the program and don’t be afraid to cut down sessions, or if necessary take an extra rest day if needed.
FITNESS ATTRIBUTES
This program follows a general format and gets progressively harder each week, until Week 9, when the training tapers down. Don’t skip ahead!! The plan is designed to build upon itself. If you have to miss a training day, start up back where you left off.
This is a 5 day/week training program with many 2-a-Day training sessions.
To successfully complete this program you’ll need to make training for selection a priority during your work day.
Ruck and Swim Intensive
This plan is “sport specific” to the specific fitness demands you’ll face at selection – specifically lots of running, swimming and treading water, bodyweight calisthenics, and rucking. You’ll swim up to 3 days/week, Ruck 3 days/week and Run or Ruck Run 3 days/week. It also includes high levels of training volume – like you’ll face at selection.
Mini-Events
Weeks 3, 5, and 7 have long, Saturday “mini-events.” These events extend in duration from 4-8 hours and include swimming, treading, body weight cals, Rucking, etc.
Assessments
The plan includes 5 specific assessments, and follow-on progressions. You’ll take these assessments multiple times over the 9 weeks:
- USAF Initial Fitness Test (IFT)
- Pool PFT – 1500m Fin using UDT/Combat Side Stroke, Max Air Squats (1 min), Max Flutter Kicks (2 min)
- 10 Mile Heavy Ruck for Time – 60# Ruck, 10lb Rubber Rifle, Full Cammies/Boots, Helmet
- 5 Mile Ruck Run for Time – 45# Ruck, 10lb Rubber Rifle, Full Cammies/Boots, Helmet
- 6 Mile Run for Time, shorts and t-shirt
RUN/RUCK/SWIM PROGRESSION
The training plan includes scaled paces for your runs, ruck and swims. These paces are based on your assessment results from the five assessments listed above. You’ll take these assessments 3 times throughout the plan. Use your latest assessment results for the subsequent training sessions.
We use interval training to train your run, rucking, and swimming fitness. The interval distances are shorter, and pace faster than your latest assessment pace. Use the MTI Running Calculator to find your interval pace for the 3-mile and 6-mile run.
HEAVY RUCK RUCK, RUCK RUN, SWIM UNIFORMS
Heavy Ruck – Full cammies, boots, 10 pound rubber rifle or sledge hammer, 60# ruck plus water
Ruck Run – Full cammies, boots, 10 pound rubber rifle or sledge hammer, 45# ruck, plus water
6-Mile Run, 3 mile Run and their interval repeats – Shorts, t-shirt, sneakers
Surface Swim – swim goggles, swim suit
Fin Swim – Fins, Scuba Mask, T-Shirt, Swim Suit
Hypoxic Swim Intervals – T-Shirt, Swim Suit, swim goggles
Water Tread – T-Shirt, Swim Suit, swim goggles
Mini-Event Swims – T-Shirt, Swim Suit, swim goggles
REQUIRED EQUIPMENT
- Swimming pool, swimming goggles, scuba mask, fins.
- Waterproof Stop Watch with repeating countdown timer (Timex 100-Lap Ironman is best)
- 60# Sandbag
- ALICE Ruck or same ruck you will use at selection, 45-60# of filler,
- 10# Rubber Rifle (No rifle? Use a 10 lb sledge hammer)
- 10-pound swim brick
- IBA – Individual Body Armor or 25# Weight Vest
COMMON QUESTIONS
What if I have less then 9 weeks before I start the Selection Course?
Still start at the beginning of this training plan. Don’t skip ahead.
What if I can’t handle the training volume at first?
Building stamina and resilience 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, it’s 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.
How do you count reps for Sandbag Getups, Flutter Kicks and Step ups?
Sandbag Getups – The prescribed rep count is total reps, so 50x Sandbag Getups at 60# sandbag = 50x total reps, 25x each shoulder.
Flutter Kicks – This is a four count exercise. Starting position is lying flat on the back with the feet and head approximately 6 inches off the ground. Hands are under the buttocks, fists are clenched to support the lower back. Count one; raise the left leg to a 45-degree angle, keeping the right leg stationary. Count two; raise the right leg off the ground to a 45 degree angle while, at the same time, moving the left leg to the starting position. Counts three and four are repetitions of the same movements. Legs must be locked, with toes pointing away from the body.
Step Ups – The prescribed rep count is total reps, so 1,000x step ups = 1,000 total, or 500x per leg.
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/Swim 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
- This plan does not require a weightroom, but does require the following equipment to complete....- Swimming pool, swimming goggles, scuba mask, fins
- Waterproof Stop Watch with repeating countdown timer (Timex 100-lap Ironman is recommended)
- 60# Sandbag
- Ruck (ALICE), 45-60# of filler, 10# Rubber Rifle or 10 lb sledge hammer)
- 10-pound swim brick
- Pair of 45# Dumbbells (used for core and grip work)
- Individual Body Armor (IBA) or 25# Weightvest.
Also, the training time required to devote to complete the time is extensive. During the train up, training for selection needs to be a priority during your work day.
Sample Training
Below is the first two weeks of training sessions from this training plan:
************
WEEK 1:
SESSION 1
Obj: Assessment USAF PAST
Warm up:
3 Rounds
50M Swim
8x Push-Ups
10x Sit-Ups
Instep Stretch
Training:
(1) Underwater Swim
25m Underwater Swim
Rest 3 Min
25m Underwater Swim
Rest 10 min
(2) 500m Surface swim for time in swimsuit and goggles
Rest 30 Minutes
(3) Run 3 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
RECORD YOUR
SCORES
**************
SESSION 2
Obj: Ruck Run Assessment
Training:
(1) 5 Mile Ruck Run for Time
Load: 45#, 10 lb Rubber Rifle
RECORD FINISH TIME
***************
SESSION 3
Rest Day
**************
SESSION 4
Obj: Assessments
Warm up:
4 Rounds
Swim 25m
10x Air Squats
8x Push ups
8x Sit ups
Training:
SWIM POOL PFT
Uniform - Swimsuit + T-Shirt
(1) 1,500m Fin Swim for time (shorts, t-shirt, mask fins)
Rest 5 minutes
(2) 1 min Max Reps Air Squats
Rest 3 Minutes
(3) 2 Min Max Reps Flutter Kicks
RECORD YOUR SCORES
***********
SESSION 5
Obj: Assessment
Warm up:
3 Rounds
200m Run
10x Air Squat
Instep Stretch
Training:
(1) Run 6 Miles for Time (shorts, running shoes)
RECORD YOUR TIME
************
SESSION 6
Obj: Heavy Ruck Assessment
Training:
(1) 10 Mile Heavy Ruck for Time
Load - 60#, full Cammies, boots, helmet, 10 lb Rubber Rifle or M4
*************
WEEK 2:
SESSION 7
AM SESSION
Obj: PAST Work
Training:
(1) 5 Rounds Pull ups
30% of your Max Reps Scored on SESSION 1 Every 60 Seconds,
then... 1 Round, Max Reps Pull-ups in 60 seconds
(2) 5 Rounds Situps
30% of your Max Reps Scored on SESSION 1 Every 60 Seconds,
then... 1 Round, Max Reps in 60 Seconds
(2) 5 Rounds Push-ups
30% of your Max Reps Scored on SESSION 1 Every 60 Seconds,
then... 1 Round, Max Reps in 60 Seconds
(3) 4 Rounds
Run 800m at Interval Pace based on SESSION 1 3-mile Run Time
Rest 2 Minutes between runs
CLICK HERE for the MTI Running Calculator
PM SESSION
Obj: Heavy Ruck Work
Training:
(1) 3 Rounds
2 Mile Ruck at Interval Pace based on SESSION 6 Heavy Ruck time.
Rest 5 Minutes between Rucks
****************
SESSION 8
AM SESSION
Obj: SWIM POOL PFT Work
Warm Up:
200m freestyle, easy pace
Training:
(1) 2 Rounds
250m Swim at Interval based on SESSION 1 500m Swim Time
Rest 2 minutes
(2) 2 Rounds
500m Fin Swim interval Pace based on your SESSION 4 1500m time
Rest 3 minutes
(3) 5 Rounds
Air Squats
30% of your Max Reps Scored for SESSION 4 Every 60 Seconds,
then...
1 Round, Max Reps Pull-ups in 60 seconds
(4) 5 Rounds
Flutter Kicks
30% of your Max Reps Scored for SESSION 4 Every 60 Seconds, then...
1 Round, Max Reps in 60 Seconds
PM SESSION
Obj: 6 Mile Run Work
Training:
(1) 2 Rounds
2 Mile Run at Interval Pace based on SESSION 5, 6 Mile time
CLICK HERE for the MTI Running Calculator
**************
SESSION 9
AM SESSION
Obj: Core, Work Capacity
Training:
(1) 60x Sandbag Getups @ 60# Sandbag
(2) 4 Rounds
300m Shuttle every 2:30
(3) 4 Rounds
60 sec Farmer Carry @ 45#
20/20 Standing Founder
20/20 Low Back Lunge
20/20 Kneeling Founder
(4) 3 Rounds
Instep Stretch Hip Flexor Stretch
Lat + Pec
PM SESSION
Obj: Ruck Run Work
Training:
(1) 3 Rounds
Ruck Run 1 Mile at Interval Pace based on SESSION 2 finish time.
Load: 45#, 10 lb Rubber Rifle
****************
SESSION 10
Obj: Swim Work Cap
Warm Up:
100m stroke of choice
50m arms only
50m legs only (kick board)
100m freestyle
(1) 50m freestyle Hypoxic
ladder:
-1x50m @ 1 breath every 2
strokes
-1x50m @ 1 breath every 4
strokes
-1x50m @ 1 breath every 6
strokes
-1x50m @ 1 breath every 8
strokes
-1x50m @ 1 breath every 10
strokes
Rest 30 Seconds between
Swims
(2) 4 rounds
25m underwater swim
Freestyle Sprint back to start
Rest 60 Seconds between rounds
(3) Tread work:
3 rounds:
30 seconds treading water, followed by 15 seconds with left hand out of the water, followed by 15 seconds right hand out of the water, then immediately ..
(4) Tread water for 10
minutes - hands in water
****************
SESSION 11
Obj: Work Capacity
Warm up:
3 Rounds
Run 200m
10x Air Squats
10x Push ups
10x Situps
Instep Stretch
Training:
(1) 8 Rounds
5x Walking Lunge with 60# Sandbag Across Shoulders
5x Sandbag Burpees
Walk/Run 100m with 45# dumbbells in farmer carry
30 Seconds Rest
(2) 4 Rounds
25x Flutter Kicks
Hip Flexor Stretch
*************
SESSION 12
Rest Day
Testimonials
I wanted to send along my gratitude for the programming and assistance you provided over the past few months. Last week I went through a USAF Special Tactics Officer Selection. The week was full of grueling workouts and leadership challenges. Your CCT/PJ/CRO Selection plan left me more than prepared to handle it all.
Our Stuff Works. Guaranteed.
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