The following is a 7-week program designed specifically to help applicants prepare for the USCG Aviation Survival Technician (AST) screening test and USCG Rescue Swimmer Training program. This plan focuses on the seven events of the AST Screening Test and on building the physical endurance, mental perseverance and stamina needed for Rescue Swimmer Training:
Applicants should begin this program 7 weeks prior to taking the AST Screening Test or beginning Rescue Swimmer Training. The program includes a 1-week taper which will allow the athlete to recover and prepare for their test or selection.
***************** CAUTION ****************
This plan can be very intense at times and may not be suitable for unfit athletes. Be safe and smart about your training as you work through the program and don’t be afraid to cut down sessions, or if necessary take an extra rest day if needed.
This program follows a general format and gets progressively harder each week. The plan is designed so that applicants train 5 days per week (Monday-Thursday and Saturday). If you are unable to follow this format, that is fine. Simply do the workouts on the available days of the week without skipping workouts.
This training program is 7 weeks long. Week 1, Week 4 and Week 7 are used to assess and reassess performance on the AST Screener and a 400m buddy tow. Week 7 is also used as an unload week to allow the athlete to recover and prepare for their AST Screening Test or the beginning of Rescue Swimmer Training.
- Mondays: Pool-based Training (Swim and Underwater) or AST Assessment
- Tuesdays: Run and Calisthenic Training (Long, Slow, Distance)
- Wednesdays: Pool-based Training (Buddy Tow and Underwater)
- Thursdays: Run and Calisthenic Training (Intervals)
- Fridays: Rest – No Training
- Saturdays: Pool- and Land-based Stamina Training (Swimming, Running and Calisthenics)
- Sundays: Rest – No Training
Training sessions will take 60-100 minutes.
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.