This plan is not a PDF download, but instead is accessible online anytime.
PROGRAM OVERVIEW:
5-week program designed specifically to help candidates prepare for Army Airborne School. The Army Airborne School is a 3-week course that teaches the fundamentals of parachute operations to all branches of service. This plan is a culmination of all available open-source information and based on experiences from our staff during their active duty careers. It is designed with an emphasis placed on improving your endurance, strength, and most importantly durability.
PROGRAM DESCRIPTION:
This program follows a general format and gets progressively more difficult each week. Training is designed in a Monday – Friday format, 5 days on, 2 days off. 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 program is designed to be completed exactly 5-weeks prior to attending Army Airborne School. The program begins at an easy level, but progresses rather quickly in relative intensity throughout the training cycle. It also assumes that athletes are capable of passing an APFT and conducting the Flexed Arm Hang Test.
- Mondays: APFT Work (Assessment during week 1 and 4)
- Tuesdays: Plyometrics & Endurance
- Wednesdays: Strength & Chassis Integrity
- Thursdays: Plyometrics & APFT Work
- Fridays: Strength & Endurance
- Saturdays: Rest/Recovery
- Sundays: Rest/Recovery
Plyometric Training:
The greatest number of washouts or drops from the Airborne course occur from injuries sustained during landing mishaps during the tower and jump phase. The plyometrics programmed during this training plan are designed to be intense and focus on explosiveness and the ability to maximize coordination during landing to prevent such injuries.
TRAINING PROGRAM REQUIRED EQUIPMENT:
- Timepiece or stopwatch
- Course of known distances or GPS enabled devise to measure distances
- Individual Body Armor (IBA) or 25# weight vest
- Fully Equipped Gym or Facility
- 40/60# Sandbag
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