This program is designed to prepare athletes for the U.S. Air Force Survival Evasion Resistance Escape (SERE) Physical Abilities Stamina Test (PAST) and demanding Orientation Course.
This is a 7-week, 5-day/week training program. The training plan is designed to be completed the 7 weeks directly prior to attending SERE specific training. Week 7 in the plan is an unload/taper list.
The PAST standards can be found HERE.
This program does not address the 200m swim of the PAST. It is recommended that you ensure you are capable of swimming 200m without touching the bottom of the pool. Seek swim instruction if you are unsure of your abilities.
- Monday – PAST Assessment or PAST specific event training with run intervals
- Tuesday – Ruck Assessment or Ruck interval training
- Wednesday – PAST specific event training
- Thursday – Distance run training with
- Friday – Stamina endurance training (60-90 minutes in length)
This plan includes 3 assessments during Week 1, Week 4, and Week 7 to track your progression. Ensure you put forth maximum effort during the assessments as your follow-on progression training will be based on your assessment scores. Every number of repetitions you perform is based on the number of repetitions you completed during your most recent PAST assessment.
This is a limited equipment training program. The following equipment is required:
- Stop Watch with repeating countdown timer (smartphone will work)
- Sandbag – 40#(females), 60#(males) Sandbag
- Ruck with 60# of filler
- Pull-Up bar
- 16-20” box or step for Step Up training
What if I have less than 7 weeks before I start the Selection Course?
Still start at the beginning of this training plan anyway. Don’t skip ahead until your final week before beginning SERE, then skip ahead and complete Week 7 in this plan.
What if I can’t handle the training volume at first?
Building stamina and resilience is a key training goal of this plan, and physical and mental stamina is also key to completing the course. If you can’t handle the training volume at first, it is better to cut training sessions short, rather than take unscheduled rest days.
What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for the rucks or runs?
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.
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.