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  • USAF CCT - PJ Week 1

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    Robert
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    This document outlines a 6-session training plan for the first week of USAF CCT/PJ training. Session 1 involves assessments of swimming, pushups, situps, and a 3-mile run. Session 2 is a 5-mile ruck run while loaded down. Session 3 is a rest day. Session 4 reassesses swimming, pushups, and situps. Session 5 assesses a 6-mile run and 1,500m swim. Session 6 involves a 10-mile ruck run while heavily loaded down. The goal is to prepare trainees for the physical demands of CCT/PJ training through assessments and conditioning sessions focused on running, swimming, calisthenics and rucking with weight.

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    USAF Pararescue Training Program Week 1

    Original Title

    USAF CCT_PJ Week 1

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    This document outlines a 6-session training plan for the first week of USAF CCT/PJ training. Session 1 involves assessments of swimming, pushups, situps, and a 3-mile run. Session 2 is a 5-mile ruck run while loaded down. Session 3 is a rest day. Session 4 reassesses swimming, pushups, and situps. Session 5 assesses a 6-mile run and 1,500m swim. Session 6 involves a 10-mile ruck run while heavily loaded down. The goal is to prepare trainees for the physical demands of CCT/PJ training through assessments and conditioning sessions focused on running, swimming, calisthenics and rucking with weight.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    147 views1 page

    USAF CCT - PJ Week 1

    Uploaded by

    Robert
    This document outlines a 6-session training plan for the first week of USAF CCT/PJ training. Session 1 involves assessments of swimming, pushups, situps, and a 3-mile run. Session 2 is a 5-mile ruck run while loaded down. Session 3 is a rest day. Session 4 reassesses swimming, pushups, and situps. Session 5 assesses a 6-mile run and 1,500m swim. Session 6 involves a 10-mile ruck run while heavily loaded down. The goal is to prepare trainees for the physical demands of CCT/PJ training through assessments and conditioning sessions focused on running, swimming, calisthenics and rucking with weight.

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    of 1

    1/8/2018 MTN Tactical Fitness

    USAF CCT/PJ - Week 1

    SESSION 1 SESSION 2 SESSION 3 SESSION 4 SESSION 5 SESSION 6


    Obj: Assessment USAF Obj: Ruck Run Rest Day Obj: Assessments Obj: Assessment Obj: Heavy Ruck
    PAST Assessment Assessment
    Warm up: Warm up:
    Warm up: Training: 4 Rounds 3 Rounds Training:
    3 Rounds (1) 5 Mile Ruck Run for Swim 25m 200m Run (1) 10 Mile Heavy Ruck
    50M Swim Time 10x Air Squats 10x Air Squat for Time
    8x Push-Ups Load: 45#, 10 lb Rubber 8x Push ups Instep Stretch Load - 60#, full Cammies,
    10x Sit-Ups Rifle 8x Sit ups boots, helmet, 10 lb
    Instep Stretch Training: Rubber Rifle or M4
    RECORD FINISH TIME Training: (1) Run 6 Miles for Time
    Training: SWIM POOL PFT (shorts, running shoes)
    (1) Underwater Swim Uniform - Swimsuit + T-
    25m Underwater Swim Shirt RECORD YOUR TIME
    Rest 3 Min
    25m Underwater Swim (1) 1,500m Fin Swim for
    Rest 10 min time (shorts, t-shirt,
    mask fins)
    (2) 500m Surface swim Rest 5 minutes
    for time in swimsuit and
    goggles (2) 1 min Max Reps Air
    Rest 30 Minutes Squats
    Rest 3 Minutes
    (3) Run 3 miles for time -
    shorts/running shoes (3) 2 Min Max Reps
    Flutter Kicks
    Rest 10 min
    RECORD YOUR
    (4) Max Pull ups in 1 min SCORES
    Rest 3 min

    (5) Max Sit ups in 2 min


    Rest 3 min

    (6) Max Push ups in 1 min

    RECORD YOUR
    SCORES

    https://fitness.mtntactical.com/session.php?id=5045 1/1

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