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.
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
- 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
All the equipment needed for the AF Tier 2 EOD PFT:
- 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)
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: email@example.com
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.