USAF PAST Training Plan
$49.00
- 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.
Description
This 6-week program is specifically designed to improve your USAF PAST (Physical Ability Stamina Test) score based on your current level of fitness.
The program begins with a PAST assessment, and has a strong focus on the PAST fitness events: Swimming, running, push ups, situps and pull ups. It does include some core and other training, but the primary focus is improvement on the PAST events:
(1) 2 x 25m underwater swims, 3 min. between
10 min. Rest
(2) 500m Swim for time
30 min. Rest
(3) 1.5 mile Run for time
10 min. Rest
(4) Max reps Pull-ups in 1 min.
3 min. rest
(5) Max reps Sit-ups in 2 min.
3 min. rest
(6) Max reps Push-ups in 2 min.
3 min. rest
You’ll train 5 days/week during this program:
Monday – Assessment/Strength Endurance and Run Intervals
Tuesday – Swim + Core
Wednesday – Strength Endurance and Run Intervals
Thursday – Swim + Core
Friday – Strength Endurance and Run Intervals
Required Equipment
- Water-resistant watch with timer/stopwatch (the Timex 100-Lap Ironman is best)- Pull-up Bar
- 25m Swimming Pool
- Track or trail of known distance
- Swim goggles or face mask
Sample Training
SESSION 16
Obj: Strength Endurance/Run Intervals
Warm-up:
3 Rounds
5x 8-Count Body Builders
10x Air Squats
10x Flutter Kicks
Lat + Pec Stretch
Training:
(1) Perform the following:
80% max reps Pull-ups
120 sec. Rest
80% max reps Pull-ups
120 sec. Rest
60% max reps Pull-ups
90 sec. Rest
40% max reps Pull-ups
60 sec. Rest
20% max reps Pull-ups
Rest 3 min.
(2) 5 Rounds, every 60 sec.
35% of max reps Sit-ups
then immediately...
(3) 1 Round
Max reps Sit-ups in 60 sec.
Rest 3 min.
(4) 5 Rounds, every 60 sec.
35% of max reps Push-ups
then immediately...
(5) 1 Round
Max reps Push-ups in 60 sec.
(6) 6 Rounds
400m Run @ Interval Pace based on SESSION 11 run time
Rest 90 sec.
(7) 3 Rounds
Lat + Pec Stretch
Hip Flexor + Pigeon Stretch
*************************************
SESSION 17
Obj: PAST Swim Work
Warm-up:
100m Freestyle Stroke
100m Breast Stroke
100m Side Stroke
Training:
(1) 4 Rounds, every 2:30 min.
25m underwater swim
Breast Stroke/Sidestroke back to start
(2) 7 Rounds
250m Swim at Interval based on SESSION 11 500m Swim Time
Rest 2 minutes
(3) 4 Rounds
40x Hello Dollies
15x Toes to Sky
15x EOs
45 sec. Superman Hold
(4) 3 Rounds
Lat + Pec Stretch
Instep + Pigeon Stretch
******************************
SESSION 18
Obj: Strength Endurance/Run Intervals
Warm-up:
3 Rounds
200m Run
5x Push-ups
3x Pull-ups
10x Sit-ups
Lat+Pec Stretch
Training:
(1) Perform the following:
80% max reps Pull-ups
120 sec. Rest
80% max reps Pull-ups
120 sec. Rest
60% max reps Pull-ups
90 sec. Rest
40% max reps Pull-ups
60 sec. Rest
40% max reps Pull-ups
Rest 3 min.
(2) 5 Rounds, every 60 sec.
40% of max reps Sit-ups
then immediately...
(3) 1 Round
Max reps Sit-ups in 60 sec.
Rest 3 min.
(4) 5 Rounds, every 60 sec.
40% of max reps Push-ups
then immediately...
(5) 1 Round
Max reps Push-ups in 60 sec.
(6) 5 Rounds
800m Run @ Interval Pace based on SESSION 11 run time
Rest 3 min.
(7) 3 Rounds
3x Floor Slide
Instep + Hip Flexor Stretch
Testimonials
************************
Rob,
Sir I just wanted to give you some feedback/testimonial to your USAF pt program. I took my pt test this morning and scored a 98.3 maxing out everything portion of the test except for pushups. Here are my scores from 5 weeks ago and today:
May 20th June 24th
1 min pushups: 41 1 min pushups: 49
1 min situps: 44 1 min situps: 59
1.5 mile run: 10:05 1.5 mile run: 8:59
Again I was only able to complete 5 weeks of the program but for the most part followed the program to the T with only a few minor adjustments. Also note the version I had was not the most recent updated one but last years version. Leading up to starting the program I was following Atomic Athlete programming. Thank you sir for the program I will definitely be purchasing the most recent version for next years pt test.
- W.
Our Stuff Works. Guaranteed.
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