US Air Force PFT Training Program

$43.00

  • 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.

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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

Testimonials

"I purchased your USAF PFT prep program after scoring a 59 on a mock test. A 59 is basically peak COVID-induced fat boy status and because of it, I had a new unwanted spotlight on me from leadership who were rightfully concerned a member of theirs was going to fail their official test. I purchased the program and started that day. I intended to do the full 6 weeks but had a short-notice surgery scheduled that would preclude me from that so I did what I could, which was only 4.5 weeks. In that short time, I went from a "failing by a mile" 59 to an 81 that I scored this morning.


Having your program was a huge help! I purchased a different PT prep program a few years ago from a different company that I hated. Mainly because it had me doing a ton of weird "exercises" and drills that I felt not only wasn't helping but also took up too much time during my morning session that I felt could be better allocated towards actually working out. Your program is the complete opposite of the other one and I like it 1000x more. Your no-shit approach was not only helpful because it was understandable but because it made sense. As in, you know how to get better at running? Run more. Wanna get better at push-ups? Do a fuck ton of push ups. The daily sessions also took up no more than an hour total, which was nice.


In 4-5 months from now, I hope to do the full 6 weeks and don't have any doubts that'll get me above a 90 on my next test. Thanks for the program!"


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

 

"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!"

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