Transcription
Pararescue/Combat Control/SpecialOperations Weather Team (PJ/CCT/SOWT)Fitness Preparation Program
INTRODUCTIONThis program is intended to prepare candidates for theINTENSE physical demands of the PJ/CCT/SOWT training pipelines.It is a 26-week program created for candidates to attain a high stateof physical readiness prior to entering active duty.Do not attempt this workout without first being cleared by aphysician. Many of these exercises are strenuous and may causeinjury if you have existing medical conditions or you are notaccustomed to exercising on a regular basis.After being cleared by your physician, do not progress to a newweek workout without having successfully completing the previousweek workout. You may be putting yourself at risk of injury if youadvance to the next workout without completing the previousworkouts.Once you get started on the program, pay close attention tohow each exercise should be performed. Proper form MUST bemaintained throughout all exercise movements. When done properlyyou will maximize your results and minimize injury risk. If youexperience shortness of breath, dizziness, or chest pain duringexercise you should discontinue the exercise and seek medicalattention.A few things to remember:1. NEVER swim alone.2. ALWAYS have a swim buddy.3. If you cannot find a swim buddy, at least, swim in a pool with alifeguard on duty.4. If at any point in the program something doesn’t feel right or youthink you may have injured yourself, consult a physician.5. Always complete a dynamic warm-up prior to exercise routine.For further information or guidance, contact your nearestSpecial Operations Recruiting Liaison.First There That Others May Live.
PHASE 1 WORKOUTWEEK 1 OF 11WEDNESDAYTHURSDAYFRIDAYSATURDAYSUNDAYPHYSICAL TRAININGo Dynamic Warm-upo Timed Run 30-40 min Moderate Efforto Cool Down / StretchComplete 3 Roundso OFFComplete 3 RoundsooooooooooooooooooTUESDAYMONDAYCARDIO20 PUSH UPS30 AIR SQUATS20 SIT UPS15 WIDE GRIP PUSHUPS10 LUNGES (each leg)20 FLUTTER KICKS (4 count)10 DIAMOND PUSHUPS10 GLUTE BRIDGES30 SECOND PLANK6 PULL UPSSINGLE LEG ROMANIAN DEADLIFT(no weight)20 BICYCLES (4 count)12 BODYWEIGHT ROWS15 METER CRABWALK20 SIT UPS10 SUPERMANS5 GLUTE HAM RAISE (Nordic Hamstring Curl)30 SECOND SIDE PLANKS (each side)SWIMo OFFWARM UP:o 300m kick, bottom arm out straight (no fins)o 100m Freestyle, easyMAIN SET:o 4 x 50m Freestyle (No fins), 95% effort, 30 secresto 1 x 500m Freestyle (fins), 70-80% effort, 2 minrestCOOL DOWN: 200m Freestylee, easyTOTAL: 1300mo OFFWARM UP:o 300m kick, bottom arm out straight (no fins)o 200m Freestyle, easyMAIN SET:o 4 x 50m Freestyle (fins), 95% effort, 30 sec resto 2 x 500m Freestyle (No fins), 70-80% effort, 4min restCOOL DOWN: 100m Freestyle, easyTOTAL: 1800mo OFFComplete as Fast as Possibleo 30 BURPEESo 30 SIT UPSo 20 BURPEESo 20 SIT UPSo 10 BURPEESo 10 SIT UPSo OFFo Dynamic Warm-upComplete 3 Roundso 6 CHIN UPSo 10 DIAMOND PUSHUPSo 15 MODIFIED V-SITo 12 UNDERHAND BODYWEIGHT ROWSo 10 DIPSo 45 SECOND PLANKo 15 SECOND CHIN UP HOLDo 10 SPHINX PUSHUPSo 10 RUSSIAN TWISTS (4 count)o OFFOFFComplete 3 Roundso 15 SHOULDER CIRCLES (4 count; ea direction)o 15 CALF RAISESo 20 SIT UPSo 20 METER INCHWORMSo 1 MINUTE SQUAT HOLDo 10 PLANK REACHESo 6 DIVE BOMBER PUSHUPSo 10 SQUAT JUMPSo 20 LEG RAISESWARM UP:o 200m kick, bottom arm out straight (no fins)o 100m Freestyle, easyMAIN SET:o 4 x 50m Freestyle (No fins), 95% effort, 30 secresto 2 x 300m Freestyle (fins), 70-80% effort, 1 minrestCOOL DOWN: 200m Freestyle, easyTOTAL: 1300mo OFFo OFFo OFFo Dynamic Warm-upo Interval Workout 1 Reference Interval Generator fortimeso Cool Down / Stretcho Timed 1-mile Max Efforto Cool Down / Stretch
PHASE 1 WORKOUTWEEK 2 OF 11WEDNESDAYTHURSDAYFRIDAYSATURDAYSUNDAYPHYSICAL TRAININGSWIMo Dynamic Warm-upo 3 Mile Run Moderate Efforto Cool Down / StretchAMRAP- 12 MINUTESo OFFComplete 5 Rounds for Timeo 15 DIAMOND PUSHUPSo 20 METER BEAR CRAWLo 15 MODIFIED V-SITSo 10 DIPSo 6 GLUTE HAM RAISESo 10 PLANK REACHESWARM UP:o 300m kick, bottom arm out straight (nofins)MAIN SET:o 2 x 500m Freestyle (fins), 70-80% effort, 3min restCOOL DOWN: 200m Freestyle, easyTOTAL: 1500mo Dynamic Warm-upo OFFWARM UP:o 300m kick, bottom arm out straight (no fins)o 200m Freestyle, easyMAIN SET:o 4 x 50m Freestyle (fins), 95% effort, 30 sec resto 2 x 500m Freestyle (No fins), 70-80% effort, 3min restCOOL DOWN: 100m Freestyle, easyTOTAL: 1800mo OFFAMRAP-30 MINUTESo 6 CHIN UPSo 5 PLYO SPLIT SQUATo 5 TOES TO BARo 6 ALTERNATING GRIP PULL UPSo 15 AIR SQUATSo 20 FLUTTER KICKS (4 count)o 12 UNDERHAND BODYWEIGHT ROWSo 8 REVERSE LUNGE (each side)o 25 BICYCLES (4 count)o OFFo Dynamic Warm-upComplete 3 Roundso 10 GLUTE BRIDESo 25 PUSHUPSo 25 LEG LIFTSo 10 DONKEY KICKS (each leg)o 6 DROP PUSHUPSo 10 RUSSIAN TWISTS (4 count)o 10 BODYWEIGHT DEEP SQUATSo 10 DECLINE PUSHUPSo 10 PLANK REACHESo OFFo OFFComplete 3 Roundso 20 AIR SQUATSo 20 SECOND SQUAT HOLDo 400 METER RUNWARM UP:o 200m kick, bottom arm out straight (no fins)o 200m Freestyle, easyMAIN SET:o 4 x 50m Freestyle (fins), 95% effort, 30 sec resto 2 x 500m Freestyle (fins), 70-80% effort, 3 minrestCOOL DOWN: 200m Freestyle (No fins), easyTOTAL: 1800mo OFFOFFo OFFTUESDAYMONDAYCARDIOo 5 Pull upso 10 Pushupso 15 Squatso Interval Workout 2 Reference Interval Generator fortimeso Cool Down / Stretcho Timed 1 ¼ Mile Max Efforto Cool Down / Stretcho OFF
PHASE 1 WORKOUTWEEK 3 OF 11WEDNESDAYTHURSDAYFRIDAYSATURDAYSUNDAYPHYSICAL TRAININGSWIMo Dynamic Warm-upo Timed Run 30-40 min Moderate Efforto Cool Down / StretchComplete 4 Roundso 5 PULL UPSo 10 PUSHUPSo 20 SIT UPSo 30 AIR SQUATSOFFo OFF3 Rounds for timeWARM UP:o 100m kick, bottom arm out straight (nofins)o 100m Freestyle, easyMAIN SET:o 2 x 500m Freestyle (fins), 70-80% effort, 1minute restCOOL DOWN: 100m Freestyle, easyTOTAL: 1300mo Dynamic Warm-upo OFFTUESDAYMONDAYCARDIO8 PLYO SPLIT SQUATS15 BURPEES60 SECOND PLANK10 PULL UPS25 PUSH UPS60 SECOND LEFT SIDE PLANK60 SECOND RIGHT SIDE PLANK25 DECLINE PUSHUPS10 DECLINE DIAMOND PUSHUPS50 METER LUNGE WALKooooooooooo Interval Workout 3 Reference Interval Generator fortimeso Cool Down / Stretcho OFFAMRAP 20 MINUTESo Dynamic Warm-upAMRAP 45 minuteso Timed 1 ½ Mile Max Efforto Cool Down / Stretchoooooo5 CHEST TO BAR PULL UPS10 LEG RAISES10 MOUNTAIN CLIMBERS (4 count)5 CHIN UPS10 RUSSIAN TWISTS (4 count)5 PLYO SPLIT SQUAToooooooooooo15 AIR SQUATS15 SHOULDER PUSHUPS20 CAN CAN ABS10 SLIDING LEG CURLS20 SHOULDER CIRCLES (4 count)10 MODIFIED V-SITS10 TIPPING BIRD (each leg)10 DIVE BOMBER PUSHUPS10 RUSSIAN TWISTS (4 count)15 CALF RAISES (each leg)25 ARM FLUTTER KICKS (4 count)8 SCORPIONS (each side)WARM UP: PMo 300m kick, bottom arm out straight (no fins)o 300 m Freestyle, easyMAIN SET:o 4 x 50m Freestyle (No fins), 95% effort, 30 secresto 2 x 500m Freestyle (No fins), 70-80% effort, 3min restCOOL DOWN: 200m Freestyle (fins), easyTOTAL: 2000mOFFo OFFComplete 4 Rounds for Timeo 400 METER RUNo 20 BURPEESo 15 PULL UPSWARM UP:o 100m kick, bottom arm out straight (no fins)o 100m Freestyle, easyMAIN SET:o 2 x 500m Freestyle (fins), 70-80% effort, 30 secrestCOOL DOWN: 100m Freestyle (fins), easyTOTAL: 1300mo OFFOFFOFF
PHASE 1 WORKOUTWEEK 4 OF 11WEDNESDAYTHURSDAYFRIDAYSATURDAYSUNDAYPHYSICAL TRAININGSWIMo Dynamic Warm-upo 3 Mile Run Moderate Efforto Cool Down / StretchComplete 3 Roundso20 METER BEAR CRAWLo25 SQUATo20 METER CRAB WALKo10 REVERSE LUNGE (EACH SIDE)o10 METER INCHWORMo15 DIAMOND PUSHUPSo OFFo OFFAMRAP 45 minutesWARM UP:o 100m kick, bottom arm out straighto 100m Freestyle, easyMAIN SET:o 2 x 50m Freestyle (fins), 95% effort, 30 sec resto 2 x 400m Freestyle (fins), 70-80% effort, 3 minrestCOOL DOWN: 100m Freestyle, easyTOTAL: 1300mo Dynamic Warm-upo OFFPMo OFFEVERY MINUTE ON THE MINUTE (EMOM) FOR20 MINUTESo 5 PULL UPSo 5 PUSH UPSo 10 SIT UPSo OFFo Dynamic Warm-upComplete 3 Rounds for Timeo OFFTUESDAYMONDAYCARDIOoooooooooooo15 PUSHUPS6 CHIN UPS12 MODIFIED VSITS10 CLAPPING PUSHUPS6 ALTERNATING GRIP PULL UPS20 FLUTTER KICKS (4 count)10 DECLINE PUSHUPS10 UNDERHAND BODYWEIGHT ROWS14 PLANK REACHES10 WIDE PUSHUPS8 ONE ARM SELF RESISTANT CURLS (each arm)30 SECOND SIDE PLANKS (each side)WARM UP:o 200m kick, bottom arm out straighto 200m Freestyle, easyMAIN SET:o 6 x 50m Freestyle (fins), 95% effort, 30 sec resto 3 x 400m Freestyle (No fins), 70-80% effort, 3min restCOOL DOWN: 100m Freestyle, easyTOTAL: 2000mo Interval Workout 4 Reference Interval Generator fortimeso Cool Down / Stretcho Timed 1 ¾ Mile Max Efforto Cool Down / R CIRCLES (4 count; ea direction)GLUTE HAM RAISEPOWER KNEES (each side)DIPSSINGLE LEG SLIDING LEG CURLS (each side)SECOND SIDE PLANKS (each side)SHOULDER PUSHUPSDIAMOND PUSHUPSMOUNTAIN CLIMBERS (4 count)TIPPING BIRDS (each side)DIVE BOMBERSJUMPING JACKS (4 count)o OFFo OFFWARM UP:o 100m kick, bottom arm out straight (no fins)o 100m Freestyle, easyMAIN SET:o 4 x 50m Freestyle (No fins), 95% effort, 30 secresto 2 x 500m Freestyle (fins), 70-80% effort, 2 minrestCOOL DOWN: 200m Freestyle, easyTOTAL: 1600mo OFFo OFFo OFF
PHASE 1 WORKOUTWEEK 5 OF 11WEDNESDAYTHURSDAYFRIDAYSATURDAYMAX EFFORT 2 ROUNDSoPULL UPS in 1 minute2 minute restoSIT UPS in 2 minutes2 minute restoPUSHUPS in 2 minutes2 minute restSWIMo OFFWARM UP:o 100m kick, bottom arm out straight (fins)o 100m Freestyle, easy (fins)MAIN SET:o 4 x 50 m Freestyle (No fins), 95% effort, 30 secresto 2 x 400m Freestyle (fins), 70-80% effort, 3minute restCOOL DOWN: 100m Freestyle, easyTOTAL: 1300mo OFFComplete 3 Rounds for Timeo Dynamic Warm-upo OFFPMo OFFAMRAP 30 MINUTESo 15 DIAMOND PUSH UPSo 10 SIDE LUNGE (each side)o 10 MOUNTAIN CLIMBERSo 10 DIVE BOMBER PUSHUPSo 8 SINGLE LEG SQUATS (each leg)o 10 ONLIQUE V-UPS (each side)o 10 SQUAT JUMPSo 15 DIPSo 25 BICYCLES (4 count)o OFFo Dynamic Warm-upComplete 3 Rounds for Timeo OFFooooooo15 AIR SQUATS30 SECOND FOREARM PLANK10 BURPEESSIDE LUNGES (5ea LEG)30 SECOND SIDE PLANK (each side)10 SQUAT JUMPS5 TOES TO BARo Interval Workout 4 Reference Interval Generator fortimeso Cool Down / Stretcho Timed 2 Mile Max Efforto Cool Down / Stretcho OFFoooooooooooo10 BURPEES12 CHIN UPS20 UNSUPPORTED SIT UPS20 WIDE PUSHUPS10 EXPLOSIVE PULL UPS WITH GRIP SWITCH10 V-UPS10 CLAPPING PUSHUPS5 WIDE GRIP PULL UPS10 OBLIQUE V-UPS15 DECLINE PUSHUPS15 UNDERHAND BODYWEIGHT ROWS20 CAN CAN ABSAMRAP 15 Minutesooooo OFFSUNDAYPHYSICAL TRAININGo Dynamic Warm-upo 3 Mile Run Moderate Efforto Cool Down / StretchTUESDAYMONDAYCARDIO10 RFE SPLIT SQUAT (EACH)10 PLYO INCLINE DIAMOND PUSHUPS25 AIR SQUATS10 PLYO PUSHUPSo OFFWARM UP:o 300m kick, bottom arm out straighto 300m Freestyle, easyMAIN SET:o 3 x 400m Freestyle (No fins), 4 min resto 6 x 50m Freestyle (fins), 95% effort, 30 sec restCOOL DOWN: 200m Freestyle, easyTOTAL: 2300mWARM UP:o 100m kick, bottom arm out straighto 100m Freestyle, easyMAIN SET:o 4 x 50 m Freestyle, (fins) 95% effort, 30 sec resto 2 x 400m Freestyle (fins), 70-80% effort, 3 minrestCOOL DOWN: 100m Freestyle, easyTOTAL: 1300mo OFF
PHASE 1 WORKOUTWEEK 6 OF 11CARDIOo Dynamic Warm-upo Run for 3:00 mino Sprints 6 x 200m at 45 sec pace, rest 90sec between runso Run for 3:00 mino Cool Down/Stretcho OFFWARM UP:o 100m kick, bottom arm out straighto 100m Freestyle, easyMAIN SET:o 6 x 50m Freestyle (fins), 95% effort, 30 sec resto 1 x 400m Freestyle, 70-80% effort, 2 min restCOOL DOWN: 100m Freestyle, easyTOTAL: 1300mo OFFComplete 3 RoundsWARM UP:o 300m kick, bottom arm out straighto 100m Freestyle, easyMAIN SET:o 6 x 50m Freestyle, 95% effort, 30 sec resto 3 x 400m Freestyle (fins), 70-80% effort, 3minute restCOOL DOWN: 100m Freestyle, easyTOTAL: 2000mo Dynamic Warm-upo OFFo OFFComplete 1 Roundo½ MILE JOG WARMUPoALTERNATE NEXT TWO EXERCISES UNTIL ATOTAL OF 800 METERS IS REACHEDo100 METER SPRINTo100 METER LUNGE WALKo OFFTHURSDAYWEDNESDAYTUESDAYMONDAYAMRAP 45 minutesoooooooooooooooooo15 PUSHUPS6 CHIN UPS12 MODIFIED VSITS10 CLAPPING PUSHUPS6 ALTERNATING GRIP PULL UPS20 FLUTTER KICKS (4 count)10 DECLINE PUSHUPS15 UNDERHAND BODYWEIGHT ROWS14 PLANK REACHES10 WIDE PUSHUPS8 UNEVEN PULL UPS30 SECOND SIDE PLANKS (each side)50 FLUTTER KICKS (4 count)20 PUSH UPS15 PULL UPS30 BICYCLES (4 count)10 DIPS10 UNDERHAND BODYWEIGHT ROWSo OFFo 30 min run @ 60% effort Increase to 80-90% for 30 sec every2 mino Cool Down / StretchFRIDAYSATURDAYSWIMo OFFo OFFoooooo Dynamic Warm-up50 PULLUPS AS MANY SETS AS NECESSARY800 METER RUN50 VUPS50 HANGING KNEES TO ELBOWS800 METER COOL DOWNo OFFWARM UP:o 200m kick, bottom arm out straighto 100m Freestyle, easyMAIN SET:o 4 x 50m Freestyle (fins), 95% effort, 30 sec resto 2 x 400m Freestyle (fins), 70-80% effort, 2 minrestCOOL DOWN: 200m Freestyle, easyTOTAL: 1500mo OFFo OFFo Sprints 12 x 100m at 20 sec,rest 25 sec between runso Run for 5:00 mino Cool down/Stretcho OFFSUNDAYPHYSICAL TRAINING
PHASE 1 WORKOUTWEEK 7 OF 11CARDIOoooooooooooo Dynamic Warm-upo OFFo OFFComplete 3 Rounds for TimeWARM UP:o 300m kick, bottom arm out straight (no fins)o 100m Freestyle, easyMAIN SET:o 4 x 100m Freestyle (no fins), 95% effort, 1 minresto 2 x 600m Freestyle (fins), 70-80% effort, 4 minrestCOOL DOWN: 200m Freestyle, easyTOTAL: 2200mMONDAYTUESDAYWEDNESDAYTHURSDAY20 PUSH UPS25 SIT UPS10 CHIN UPS25 FLUTTER KICKS (4 count)15 DECLINE PUSHUPS20 LEG RAISES15 UNDERHAND BODYWEIGHT ROWS20 SCISSORS8 EXPLOSIVE PULL UPS WITH GRIP SWITCH30 SECOND SIDE PLANK25 BICYCLES (4 count)SWIMo OFFo OFFo Timed 1-mile Max Effort Input results into Interval Workout inthe “1 mile Re-Assessment Block”o Cool Down / Stretcho OFFooooooooooo15 BURPEES12 PULL UPS1 MINUTE PLANKS15 CLAPPING PUSHUPS15 BODYWEIGHT ROWS10 WICKED WIPERS (4 count)12 ROCKY PUSHUPS10 WIDE GRIP PULL UPS45 SECOND L-SIT35 PUSHUPS10 FRONT LEVERS (1 second holds)20 LEG RAISESo OFFWARM UP:o 100m kick, bottom arm out straight (no fins)o 100m Freestyle, easy (fins)MAIN SET:o 2 x 100m Freestyle (no fins), 95% effort, 1 minresto 1 x 600m Freestyle (fins), 70-80% effort, 4 minrestCOOL DOWN: 100m Freestyle, easyTOTAL: 1100mo OFFComplete 3 Rounds for
week workout without having successfully completing the previous week workout. You may be putting yourself at risk of injury if you advance to the next workout without completing the previous workouts. Once you get started on the program, pay close attention to how each exercise should be performed. Proper form MUST be maintained throughout all exercise movements. When done properly you will .
