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.
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
- 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)
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 email@example.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: firstname.lastname@example.org
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.