PROGRAM OVERVIEW
The following 6-week, 5 day/week, training plan is designed to train specifically US AIR FORCE STO (Special Tactics Officer) PAST (Physical Assessment and Stamina Test).
This training plan is designed to be completed the 6 weeks directly before your assessment.
Here are the test events:
(1) Max Rep Strict Pull Ups in 1 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) Run 3 Miles for Time
*** Rest 20 Minutes
(5) Swim 25m Underwater in Swimsuit and Googles
*** Rest 10 Minutes
(6) Swim 1500m for Time
The 1500m swim may be performed with swim trunks, facemask, or goggles, snorkel, and fins using any stroke.
You are responsible for knowing the proper uniform, requirements and form of each part of the AFSOC PT Test or USAF CRO/PJ PAST, which can be found on page 40 here: http://static.e-publishing.af.mil/production/1/af_a3/publication/afi10-3502v1/afi10-3502v1.pd
PROGRAM DESIGN
This training program deploys the USAF STO PAST 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 USAF STO PAST 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 theUSAF STO PAST. Below is the weekly training schedule:
- Monday: Weeks 1, 3, 6 -USAF STO PAST, Weeks 2, 4, 5, : Pull Ups, Push-ups, Sit-ups, Run Intervals (1 Mile Repeats)
- Tuesday: Swim Intervals (500m repeats)
- Wednesday: Pull Ups, Push-ups, Sit-ups, Run Intervals (1 Mile Repeats)s
- Thursday: Swim Intervals (500m repeats)
- Friday: Pull Ups, Push-ups, Sit-ups, Run Intervals (1 Mile Repeats)
This is Version 1 of this training plan, Built December 2017.
CALISTHENICS PROGRESSIONS
During this program, every number of calisthenics repetitions you perform is based on the number of repetitions you completed during your most recent USAF STO PAST in the program.
Example:
Athlete performs 50x Push-ups on USAF STO PAST No.1 (Session 1).
The plan calls for:
(4) 6 Rounds, Every 75 Seconds
30% of Max Rep Push Ups based on your SESSION 1 Assessment Results
Which means …..
30% of 50x Push-ups is 15 (.3 x 50 = 15). So, a set your timer to 75 sec. On Round 1, do 15x Push-ups as fast as possible with proper form, then rest for the remaining time in the 75 sec. interval.
When Round 1’s 75 sec. is up, immediately begin Round 2 by sprinting though 15x push-ups as fast as possible with proper form, again resting for the remainder of the 75 sec. interval after completing all 15 reps. Repeat this through 6 Rounds.
The Sit Up and Pull Up progressions work the exact same way.
Note: Many athletes have trouble making the final 1-2 rounds of the progressions within the interval. You can stop and rest if needed. For the push ups, If you reach full failure, complete the remaining prescribed push ups on your knees. Don’t be embarrassed – this is a challenging progression and many fit, male athletes have to finish the final round or 2 on their knees.
On the Pull Ups – if you reach failure – complete your remaining prescribed reps doing negative pull ups. Jump up until you chin is above the pull up bar, and then let yourself down slowly, to full elbow extension, to a 5 second count.
RUNNING INTERVALS
The program uses the MTI Running Calculator for your runs. These paces are based on your assessment results (again, SESSION 1, 11, and 26). Always use the latest assessment results to determine paces for subsequent training sessions.
We use interval training for the 3-mile run. The intervals distances are shorter than the assessment, and the paces are faster than your assessment pace. You will perform 1-mile intervals with a rest between efforts.
The pace for these intervals is faster than your assessment pace – you’ll be pushed. Can’t make the prescribed pace? Try harder. If that doesn’t work – run each as fast as possible, but still take the full rest between efforts.
SWIMMING INTERVALS
The programming uses the Swimming Interval Chart (see below) to calculate your 500m swim repeat intervals. The interval paces are based on your most recent 1,500m swimming assessment and are completed at a faster pace than your 1,500 assessment pace.
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#.
What Equipment is Required?
- 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
What if I miss a training day?
Ideally, you will train 5 days in a row, and take 2 full days off for rest. If for some reason miss a session, do not skip ahead. Start again where you left off and complete the sessions in order throughout the plan.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming. You are encouraged to do it before purchasing.
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.
How do I access the plan? Pdf? Online?
Plan access is online, via username and password.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
What if I have more questions?
Email coach@mtntactical.com
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