Description
This 6-week training plan is designed to train specifically US Air Force PJ/CCT Initial Fitness Test (IFT) which is required for entrance to the PJ/CCT selection and follow on pipeline. The IFT replaced the PAST as of 2022 and has some slight variations, which have been accounted for and updated.
Please note that STO/CRO Candidates should utilize our STO/CRO IFT Training Plan, as there are different events/distances specific to officer candidates.
This is Version 1 of the plan, designed in March 2022.
Initial Fitness Test Events:
(1) Max Rep Strict Pull Ups in 2 Minute
*** Rest 2 Minutes
(2) Max Rep Sit Ups in 2 Minutes
*** Rest 2 Minutes
(3) Max Rep Push Ups in 2 Minutes
*** Rest 10 Minutes
(4) 1.5 Mile Run for Time
*** Rest 30 Minutes
(5) 25m Underwater Swim
3 Minute Rest
25m Underwater Swim
*** Rest 10 Minutes
(6) 500m Swim for Time
The 500m swim may be performed with swim trunks, face mask or goggles using any stroke.
PROGRAM DESIGN
This training program deploys the IFT on the Monday of Weeks 1, 3 and 6, and uses your latest assessment results for the follow-on progressions. By causing you to take the AFSOC PT Test three times throughout the program (beginning, middle and end) the program automatically “scales” to the incoming and improving fitness of each individual athlete, and ensures that each athlete is continually pushed throughout the program.
Note that this is not a general fitness training program. The program is laser focused on improving your scores for the specific events in the IFT.
WEEKLY SCHEDULE
- Monday: IFT Assessment or Bodyweight Strength and Run Intervals
- Tuesday: Underwater Crossover, Swim Intervals, Low Back Chassis Integrity
- Wednesday: Bodyweight Strength and Run Intervals
- Thursday: Underwater Crossover, Swim Intervals, Low Back Chassis Integrity
- Friday: Bodyweight Strength and Run Intervals
REQUIRED EQUIPMENT
- Stopwatch with a repeating countdown timer (Timex Ironman or smart phone will work)
- Running area (track or other) with known and 1 mile distances
- Pull Up Bar
- Lap Swimming Pool
- Mask/googles, Fins
COMMON QUESTIONS
How long with the Training Sessions take?
60-90 minutes
What does “4/8x” mean? How about “15/25#”?
First number is for women, second is for men, both for reps, and loading. Examples:
4/8x Chin Ups = Women do 4x, Men do 8x
15/25# = Women us 15#, Men us 25#.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run Calculator is listed as an exercise.
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.
What if I can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two – doing part in the AM and finishing the other part in the PM.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck/Swim 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.