Air Force Tier 2 EOD PFT Training Plan

Air Force Tier 2 EOD PFT Training Plan

$29.00

  • 6-week plan, 5 day/week training plan specifically designed to prepare athletes for the Air Force Tier 2 EOD Physical Fitness Test
  • Plan deploys initial, mid and end-of-cycle assessments and automatically scales to the incoming and improving fitness of the individual athlete
  • This training plan is one of the 200+ Plans included with an Athlete’s Subscription.

Description

This is an intense 6-week training cycle specifically built to prepare athletes for the Air Force Tier 2 EOD (Explosive Ordnance Disposal) Physical Fitness Test. It’s a 6 week, 5x Day/Week training cycle, with an unload/taper week (week 6). It is designed to be completed directly 6 weeks before the athletes official PFT.

This plan begins with the Air Force Tier 2 EOD PFT, and the follow on programming is primarily based on the initial assessment results. You’ll re-take the full PFT mid-cycle and again at the end of the cycle.

In this way, the plan to a large part automatically “scales” to the incoming fitness of the athlete and continues to push him as his fitness improves.

Click HERE for the Air Force Tier 2 EOD Physical Fitness Test and Standards Protocol.
Click HERE for the Air Force Tier 2 EOD Physical Fitness Test score sheet.

This is the first version of this plan, built in July 2019.

 

PFT EVENTS AND HOW THEY ARE TRAINED

The Air Force Tier 2 EOD PFT consists of 10 individual events, some of which use specialized equipment. Listed below are the events and how they are trained in this program:

Event – How Trained

  • 1000m Row – 500m Row Interval Repeats
  • Hand Dynamometer Grip Strength – Dead Lift Crush Intervals
  • Back, Side, Log Med Ball Toss – Back, Side, Log Med Ball Toss Repeats
  • 5RM Trap Bar Dead Lift – 5 Rep, Percentage Progression based on your most recent 5RM
  • Max Rep Pull Ups – Percentage Progression Based on your most recent Max Rep effort
  • 4x25m Farmer’s Carry @ 50# Sandbags – 4x25m Farmer’s Carry Repeats @ 50# sandbags
  • Grip Endurance @ 3×3 Beam Grip – Endurance Intervals at 3×3 Beam or 45# Bumper Plates
  • 5 Rounds Gruseter for Time – 2 Rounds Gruseter Repeats
  • Max Rep Knee Cross Crunch @ 56 BPM – Percentage Progression Based on your most recent Max Rep effort
  • 1.5 Mile Run – 800m Run Interval Repeats

 

WEEKLY SCHEDULE

  • Monday: AF Tier 2 PFT Part (1) – first 9 events (Weeks 1, 3, 6); Row Repeats, Grip Crush, Med Ball Toss, Trap Bar DL (Weeks 2, 4, 5)
  • Tuesday: 1.5 Mile Run Assessment (Weeks 1, 3, 6); Farmer’s Carry, Grip Endurance, Gruseter Intervals, Pull Ups, Crunches (Weeks 2, 4, 5)
  • Wednesday: 800m Run Intervals (most weeks)
  • Thursday:  Row Repeats, Grip Crush, Med Ball Toss, Trap Bar DL (most weeks)
  • Friday: Farmer’s Carry, Grip Endurance, Gruseter Intervals, Pull Ups, Crunches

 

REQUIRED EQUIPMENT

All the equipment needed for the AF Tier 2 EOD PFT:

  • Rower
  • Lafayette Hand Dynamometer
  • 20”, 14-inch Diameter Medicine Ball
  • 5x 50# Sandbags
  • 30# Weight Vest
  • 3×3, 60# Beam (Rogue Fitness)
  • Stop Watch
  • Trap Bar and Plates for Loading
  • Pull Up Bar
  • Running Track or known 1.5 mile and 800m distances
  • Stop Watch
  • 56BMP Metronome (smartphone application)

 

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?
You can access the plan via username and password 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


  • Rower

  • Lafayette Hand Dynamometer

  • 20”, 14-inch Diameter Medicine Ball

  • 5x 50# Sandbags

  • 30# Weight Vest

  • 3x3, 60# Beam (Rogue Fitness)

  • Stop Watch

  • Trap Bar and Plates for Loading

  • Pull Up Bar

  • Running Track or known 1.5 mile and 800m distances

  • Stop Watch

  • 56BMP Metronome (smartphone application)


 

Sample Training

Below is the entire first week of the Plan:

****************

MONDAY
SESSION 1
Obj: Air Force EOD Tier 2 PFT Part (1)

Warm up:

3 Rounds

Training:

(1) Row 1,000m for Time

RECORD FINISH TIME

**rest 10 minutes

(2) Grip Strength Test using Lafayette Hand Dynamometer

2 Trials (right hand + left hand) rest at least 1 min rest between trials.

RECORD BEST SCORE BASED ON HIGHEST READING OF EITHER HAND

** rest 2-4 minutes

(3) Back, Side, Log Medicine Ball Toss @ 20# ball, 14-inch diameter

3 Trials (back/side/log toss each trial). RECORD THE SUM OF THE HIGHEST BACK TOSS, SIDE TOSS AND LOG TOSS

** rest 2-4 minutes

(4) 5RM Trap Bar Dead Lift

After a light warm up, work up to your 5RM (5 repetition maximum) Trap Bar Dead Lift. Rest a minimum of 5 minutes between trials.

** Rest 5 Minutes

(5) Max Rep Strict Pull Ups

RECORD MAX REPS

** rest 5 minutes

(6) 4x25m Farmer’s Carry @ 50# Sandbags for Time

RECORD FINISH TIME

** rest 5 minutes

(7) Grip Endurance @ 60# 3x3 Beam

RECORD MAX HOLD TIME

** rest 5 minutes

(8) 5 Rounds Gruseter for Time

RECORD FINISH TIME

(9) Max Rep Cross Knee Crunch @ 56 BPM Metronome

RECORD REPS

**************

TUESDAY
SESSION 2
Obj: Air Force EOD Tier 2 PFT Part (2)

Warm Up:

Training:

(1) Run 1.5 Miles for Time

RECORD FINISH TIME

***********

WEDNESDAY
SESSION 3
Obj: Row, Grip Test, Medball Toss, Trap Bar Dead Lift

Warm up:

3 Rounds

Training:

(1) 3 Rounds

  • Row 500m using your SESSION 1, 1000m Row finish time and the “500m Interval Pace” from the MTI Row Calculator
  • Rest 3 Minutes Between Efforts

(2) 10 Rounds, every 60 Seconds

  • 10 Second Dead Lift Hold with Over Crush @ 135#

Set a repeating countdown timer for 60 seconds or look at a wall clock with a second hand. On “go” dead lift 135# with an overhand grip and for the first 10 seconds of the interval, grip/crush the bar as hard as possible. Drop the bar after 10 seconds and rest the remaining 50 seconds of the interval before starting the next round.

(3) 4 Rounds

  • Med Ball Back Toss @ 20#
  • Retrieve ball and walk back to start.

(4) 4 Rounds

  • Med Ball Side Toss @ 20#. Alternate sides each round
  • Retrieve ball and walk back to start.

(5) 4 Rounds

  • Med Ball Log Toss @ 20#
  • Retrieve ball and walk back to start.

(6) 9 Rounds

  • 5x Trap Bar Dead Lift (See loading below - use SESSION 1 5RM to calculate loads. 5x Reps each Round)
  • Hip Flexor Stretch between rounds


Round  Load
1           50% 5RM
2           60% 5RM
3           70% 5RM
4           80% 5RM
5-9        85% 5RM

Example for Part (5) - assume your SESSION 1 Trap Bar Deadlift 5RM was 400 pounds. Below would be your loading today:

Round  Load
1           200# (50% of 400#)
2           240# (60% of 400#)
3           280# (70% of 400#)
4           320# (80% of 400#)
5-9        340# (85% of 400#)

(7) Foam Roll Legs, Low Back

Comments:

Part (1)’s rounds 3-6 is an intense effort ... rest as needed between rounds. During the barbell complex, don't put the barbell down. You’ll have to fight.

***********

THURSDAY
SESSION 4
Obj: Farmer’s Carry, Grip Endurance, Gruseter, Pull Ups, Cross Knee Crunch

Warm Up:

3 Rounds

Training:

(1) 4 Rounds, Every 90 Seconds...

  • 4x25m Farmer’s Carry @ 50# Sandbags

Go as fast as possible each round. Faster you finish, the more rest you get before the next round begins.

(2) 3 Rounds

  • Grip Endurance for time @ 80# 3x3 Beam
  • Rest 2 minutes between efforts

Note the increase in load to 80# over the assessment load of 60#. Each round, hold for as long as possible. Rest a full 2 minutes between rounds

Can’t train with a beam? Hold a 45# bumper plate in each hand instead.

(3) 4 Sets, Every 5 Minutes …

  • 2 Rounds of the Gruseter

Go as fast as possible each time through. Faster you Go as fast as possible each time through. Faster you finish the 2 Rounds, the more rest you get before the next round begins.

(5) 5 Rounds, Every 75 seconds ….

  • 35% Max Rep Pull Ups from SESSION 1

Exp: Your SESSION 1 Max Rep Pull Ups was 16 Rep. Set a repeating countdown timer for 90 seconds. On “Go,” complete 16 x .35 = 5.6 or 6 pull ups (round up). Faster you finish the more rest you get before the next round begins. It's okay to break sets if necessary.

(6) 5 Rounds, Every 90 seconds …

  • 35% Max Rep Cross Knee Crunch @ 56 BPM Metronome from SESSION 1

Exp: Your SESSION 1 Max Rep Cross Knee Crunch was 90. Set a repeating countdown timer for 90 seconds. On “Go,” complete 90 x .35 = 31.5 or 32 Cross Knee Crunches to a 56 BPM Metronome (round up). Faster you finish the more rest you get before the next round begins. It's okay to break sets if necessary.

(7) 2 Rounds

*************

FRIDAY
SESSION 5
Obj: Running

Warm Up:

4 Rounds

Training:

(1) 3 Rounds

  • Run 800m at your “800m Interval Pace” using your SESSION 2, 1.5 Mile Run Time and the MTI Run Interval Calculator
  • Rest 3 Minutes between efforts

(2) 2 Rounds

1)  Mission Direct

Gym numbers mean nothing. All that matters is mission performance. 

To this end, MTI’s fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.

We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.

 

2) Fitness Solutions Built from the Ground Up

MTI’s programming is not “re-tread” bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We’ve built our fitness programming for mountain and tactical athletes from the ground up.

The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.

Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.

Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.

Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.

 

3) The MTI Method

→ Research: MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

→ Deploy & Assess: We deploy the training plan “Lab Rats” at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan. Post cycle we assess the programming’s effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn’t.

→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.

→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

 

4) Mission-Direct Research

MTI exists to “Improve Mountain and Tactical Athletes mission performance and keep them safe.” To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI’s Mission-Direct Research methodology, and Here to read about just few of our research efforts.

 

5) Field Proven

Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.

 

6) Programming Breadth

MTI’s library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.

Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.

 

7) Worldwide Influence

Our work is not limited to US Athletes.

We’ve developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.

Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.

On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI’s programming to prepare for mountain objectives.

 

8) Mission Performance beyond Fitness

MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe. 

This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety. 

Fitness is just one area of our work.

Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.

Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.

 

9) Direct, Honest, Clear Answers

Since 2007 we’ve taken and answered dozens of questions weekly from mountain and tactical athletes. We’ve saved these individual Q&A’s and now thousands are archived on our site.

We’re not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn’t for everyone. If we can help, we’ll let you know. If we can’t, we’ll let you know that, too.

– Rob Shaul, Founder

 

All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman – so I can’t put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there – our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we’ve put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

Questions?
Email: rob@mtntactical.com

COMMON QUESTIONS:

Do you have any reviews or testimonials from athletes who have used your Athlete’s Subscription
Yes. Click HERE.

Is it true you guarantee your stuff works?
Yes. If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.

You have a lot of competitors. Why should I choose MTI?
MTI is driven to improve mountain and tactical athletes’ mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.

If I purchase a plan or subscription, how do I access the programming?
All of our plans are online, accessible via username and password.
You can log in through our →Website  or Mobile App →IOS and Android.

Do you have downloadable .pdf’s of the training plans?
No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.

Do you have a mobile app?
Yes, we do. Available for IOS and Android.

What is the difference between purchasing an individual training plan, packet of plans or an Athlete’s Subscription?

  • Plan – Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
  • Packet – Like purchasing the DVD’s of all the Star Wars movies. You own them forever, including any updates we make to the plans.
  • Athlete’s Subscription – Like subscribing to Netflix. You get access to all 200+ plan in our library, but lose access if you unsubscribe.

If I purchase an Athletes Subscription Can I cancel on my own, anytime?
Yes.

Do I have to contact MTI to cancel or can I do it myself?
You can do it yourself. Instructions HERE.

If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
Yes. We answer dozens of training questions from athletes weekly. Email coach@mtntactical.com.

If you add new plans or update existing plans after I subscribe will I have access to them?
Yes. We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you’ll have access to all new plans, new courses and plan updates.

What Equipment is Required?
Click the “Required Equipment” tab to find out what equipment is required for the specific plan you are interested in.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming. You are encouraged to do it before purchasing.

What if I have more questions?
Email rob@mtntactical.com

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