Week Phy Fitness Schedule

The Ultimate Guide To Calisthenics

The Ultimate Guide To Calisthenics

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I ere's an actual start-to-finish schedule of fitness training activities encountered by students at the PJ/CCT Candidate Course, Lackland Air Force Base, Texas. Events listed occur throughout the day in the order shown. This schedule is provided to give you insight into the amount of physical training that occurs during this time. You can also adapt this schedule to provide a foundation for a workout program suitable for your own personal fitness goals.

Note: All swims, with the exception of the PAST, are performed with the student wearing fins.

WEEK 1

Monday

No physical activity scheduled

Tuesday

Swim Evaluation Run Evaluation Calisthenics Evaluation

Wednesday

Introduction to Water Confidence Training

Introduction to Swim Training

Thursday

Introduction to Run Training and Stretching

Introduction to Calisthenics Lifesaving

Friday

Water Confidence Training Swim Training

WEEK 2

Monday

Calisthenics

Swim Training (distance) Water Confidence Training

Wednesday

Motivation Schedule*

Thursday

Motivation Schedule*

Tuesday Friday

30-minute Long Slow Distance Run Motivation Schedule* Circuit Training (1 Rep max A/R) Water Confidence Training Swim Training

*The Motivation Schedule presents a non-stop barrage of different events designed to test the commitment of the students and their desire to become PJs or CCTs.

WEEK 3

Monday

Run Evaluation Calisthenics Evaluation Swim Training Evaluation Water Confidence Training

Tuesday

35-minute Long Slow Distance Run Introduction to Rope Climbing Calisthenics or Weight Training Water Confidence

Wednesday

3-mile Track Run (21 minutes) Calisthenics

Swim Training (Boerne Reservoir)

Thursday

Introduction to Grass and Guerrilla Drills

Swim Training (distance) Water Confidence Training

Friday

Interval Training Calisthenics Swim Training (sprints) Water Confidence Training

WEEK 4

Monday

Run Evaluation Calisthenics Evaluation Swim Training Evaluation (distance) Water Confidence Training

Tuesday

45-minute Long Slow Distance Run Calisthenics or Weight Circuit Training

Wednesday

4-mile Run (28 minutes) Swim Training (2000 m distance) Water Confidence Training

Thursday

Introduction to the Obstacle Course Swim Training (distance) Water Confidence Training

Friday

Run Interval Training Calisthenics Swim Training (sprints) Water Confidence Training

WEEK 6

Monday

Run Evaluation Calisthenics Evaluation Swim Training Evaluation Water Confidence Training Evaluation

Tuesday

55-minute Long Slow Distance Run Calisthenics or Weight Circuit Training Water Confidence Training

Thursday

Grass/Guerilla Drills

Swim Training (3000 m distance)

Water Confidence Training

Friday

Run Intervals Calisthenics Swim Training (sprints) Water Confidence Training

Wednesday

5-mile Run (35 minutes) Calisthenics

WEEK 7

Monday

Run Evaluation Calisthenics Evaluation Swim Training Evaluation Water Confidence Training Evaluation

Tuesday

60-minute Long Slow Distance

Calisthenics or Weight Circuit Training

Water Confidence Training

Thursday

Obstacle Course Swim Training (3500 m) Water Confidence Training

Friday

Run Intervals

Calisthenics

Swim Training

Water Confidence Training

Wednesday

5.5-mile Run (39 minutes) Calisthenics

WEEK 8

Monday

Run Evaluation

Calisthenics Evaluation

Swim Training Evaluation

Water Confidence Training Evaluation

Tuesday

Obstacle Course Calisthenics or Circuit Training Water Confidence or Swim Training

Wednesday

6-mile Run (42 minutes, 30 seconds) Calisthenics

Water Confidence Training

Thursday

Calisthenics/Circuit Training Swim Training (4000 m) Water Confidence Training

Friday

Run Intervals

Water Confidence Training

WEEK 9

Monday

Run Final Evaluation Calisthenics Final Evaluation Swim Training Final Evaluation Water Confidence Training Final Evaluation

Tuesday

No physical activity scheduled

Thursday

No physical activity scheduled Friday

Re-training for: Runs

Calisthenics Swimming Water Confidence

Wednesday

No physical activity scheduled

WEEK 10

Monday

Re-evaluation for: Runs

Calisthenics Swimming Water Confidence

Thursday

Graduation Run

Friday

Graduation Day!

Tuesday

No physical activity scheduled.

Wednesday

No physical activity scheduled.

MEET YOUR USAF PJ/CCT

SSGT Tony Alexandar

Staff Sergeant (SSGT) Alexandar began his military career not in the Air Force, but in the Marine Corps. SSGT Alexandar spent six years as a member of the Marine Corps elite Reconnaissance Teams (RE-CON). In 1990, he joined the Air Force to become a Pararescueman. During his career in the Air Force, SSGT Alexandar has been assigned to the 1550th TTW in Albuquerque, New Mexico, the 39th Air Rescue Squadron in Misawa, Japan, and the 33rd Rescue Squadron in Okinawa, Japan.

Currently, SSGT Alexandar is an instructor at the PJ/CCT Indoctrination School (INDOC) at Lackland AFB, Texas. He has served in Operation Provide Comfort (Turkey) and Operation Southern Watch (Kuwait) in support of the no fly zones. He has also served in Korea, Malaysia, and Thailand. In his spare time, SSGT Alexandar is an avid mountain biker, rock climber, and skier.

SSGT Alexandar's military training is extensive. Highlights include: US Army Military Freefall Parachutist Course, SOLO Wilderness EMT Course, US Army Special Forces Combat Diver, Aerial Gunnery/Mission Qualification Course, US Army Master Fitness Course, and Airman Leadership School.

INSTRUCTORS

SSGT Bill White

Staff Sergeant White has been a Combat Controller for almost 10 years. Since 1990, he has participated in a wide array of operational activities, including numerous joint special operations exercises and real-world contingencies. He has served with the 1721st Combat Control Squadron, Pope AFB, North Carolina, and the 24th Special Tactics Squadron, also stationed at Pope AFB.

At present, SSGT White is a PJ/CCT INDOC Course Instructor at Lackland Air Force Base, Texas. He is a Military Freefall Jumpmaster, Dive Supervisor, and a certified personal trainer. In his spare time, Bill is an avid triathlete and rock climber.

Candidate Course Standards

These are the actual standards by which the INDOC students are tested weekly. Note the progression of both distance and time for the run and swim evaluations.

Run (miles/minutes) Swim (meters/minutes)

Day 1

1000/26:00

Week 1

1000/20:00 (all subsequent weeks w/fins)

Week 2

1500/30:00

Week 3

Week 4

1500/30:00 2000/40:00

Week 6

2500/50:00 3000/60:00 3500/70:00 4000/80:00

Repetition Sets

Just that—repetitions. And plenty of them! Remember to stretch before and after your workout!

Week 1

Week 2

Week 3

Week 5+

Warm Ups Sets

1

3

3

4

Trunk Twister

5 reps

10 reps

10 reps

12 reps

Cherry Picker

5

10

10

10

Neck Rotations

5

10

10

10

Fore and Afts

5

10

10

10

Side Benders

5

10

10

10

Steam Engines

5

10

10

15

Jumping Jacks

10

20

25

30

Mountain Climbers

10

10

15

20

8-Count Body Builders

5

10

15

17

Back / Biceps Sets

1

3

3

4

Behind the Head Pull-Ups

Standard Grip

3 reps

5 reps

6 reps

8 reps

Wide Grip

3

5

6

8

Narrow Grip

3

5

6

8

Front of the Head Pull-Ups

Standard Grip

3

5

6

8

Wide Grip

3

5

6

8

Narrow Grip

3

5

6

8

Week 1

Week 2

Week 3

Weeks

Chin-Ups

Standard

3 reps

5 reps

6 reps

8 reps

Wide Grip

3

5

6

8

Narrow Grip

3

5

6

8

Abdominals Sets

1

3

3

3

Situps

Standard

45 reps

45 reps

50 reps

55 reps

Rocky

45

45

50

55

Crunches

Leg Up

45

45

50

55

Leg Down

45

45

50

55

Sequence

10/10/10

20/20/20

25/25/25

30/30/30

Chest / Triceps Sets

1

3

4

4

Pushups

Standard

35 reps

40 reps

45 reps

50 reps

Wide Stance

35

40

45

50

Narrow Stance

35

40

45

50

Incline

20

25

30

35

Chinese

8

8

10

10

Dips

10

10

15

15

Hip Flexors Sets

1

3

4

4

Flutter Kicks

55 reps

60 reps

65 reps

70 reps

Scissor Kicks

55

60

65

70

Leg Raises

20

25

30

35

Examples of timed sets used in PJ/CCT Training

WEEK

2

3

4

5

6

7

8

9

WARMUP

3x

3x

4x

4x

5x

5x

6x

6x

BACK/

1 x 30

1 x 30

1 x 30

1 x 30

2 x 30

1 x 35

2 x 35

2 x

35

BICEPS

1 x 25

1 x 25

1 x 25

1 x 25

2x25

2 x 30

2 x 30

2 x

30

1 x 20

2x20

2x20

2x20

3x20

4x20

2 x

25

2 x

20

ABDOMINALS

2x30

2 x 35

2 x 40

2 x 45

2 x 45

2x 50

1 x 60

1 X

60

2x30

2x30

2x30

2x35

2 x 40

2x45

2 x 50

2 x

50

1 x 30

2x35

2 x 40

2x40

2 x

40

3x30

2 x

30

CHEST/

TRICEPS

2x30

2x30

2x30

1 x 35

2x35

2 x 40

2 x 45

1 X

60

1 x 15

1 x 25

1 x 25

2x30

2x30

2x30

2x40

1 X

45

1 x 20

2x20

2x20

2x25

4x 30

1 X

40

2 x 20

2 x

30

2 x

25

1 X

20

HIP

FLEXORS

2x30

2 x 40

2 x 40

2 x 45

2 x 45

2x 50

1 x 60

1 X

60

2x30

2x30

2x30

2x35

2x40

2 x 45

2x 50

2 x

50

1 x 30

2x35

2 x 40

2 x 40

2 x

40

3x30

2 x

30

I he following workouts are taken directly from the Combat Control Pararescue Course Warning Order. These workouts are designed for two categories of people: Category I is for those future Parares-cue/Combat Control Candidate Course trainees that have never or have not recently been on a routine PT program. Category II is designed for high school and college athletes that have had a routine PT program. Usually, athletes in sports that require a high level of cardiovascular activity—swimming, running, and wrestling, for example—are in Category II.

Whether you intend to be a PJ or CCT, or just want to be as fit as one, the following guidelines will be extremely helpful as you set out on your fitness journey. Remember to warm up before stretching, stretch before and after exercising, and drink plenty of water before, during, and after your workout. If you feel pain, do not exercise through it. Pain is a warning sign that something may be wrong. Stop and consider what the source of the pain is—a strain, a sprain, fatigue—and take appropriate remedial action.

WORKOUT FOR CATEGORY I

The majority of the physical activities you will be required to perform during your ten weeks of training at the Candidate Course will involve a large amount of running. The intense amount of running can lead to overstress injuries of the lower extremities in the trainees who arrive not physically prepared to handle the activities. Swimming, bicycling, and lifting weights will prepare you for some of the activities at the Candidate Course, but only running can prepare your lower extremities for the majority of the activities.

The goal of Category I is to build up to running 16 miles per week. After you have achieved that goal then and only then should you continue on to the Category II goal of 30 miles of running per training week.

Category I is a nine week "build-up" program. Follow the workout as best as you can and you will be amazed at the progress you will make.

Running Schedule I

Week Mites Per Day

Miles Per Week

Weeks 1/2 2 miles per day, 8:30 pace M / W / F Week 3 No running (high risk of stress fractures) Week 4 3 miles per day, M / W / F

6 miles

9 miles 11 miles 14 miles 14 miles

Weeks 5/6 2 /3 /4/ 2 miles, M/Tu/Th / F Weeks 7/8 3 /4/ 5 / 2 miles, M/Tu/Th / F Week 9 3/4/5/2 miles, M / Tu / Th / F

Physical Training Schedule I

Exercise on Monday, Wednesday, and Friday. For best results, alternate exercises. Do a set of pushups, then a set of situps, followed by a set of pull-ups, with no rest. Rest between sets no more than two minutes. If you are unable to complete the pull-up sequence doing standard exercises, do "negatives." Start in the "up" position. Slowly lower yourself in a controlled fashion to the "down" position. Get back in the "up" position in the easiest manner possible and lower yourself again. Repeat as needed.

Exercises Sets/ Reps Week 1

Pushups 4x15

Situps 4x20

Pull-ups 3x3

Exercises Sets/ Reps Weeks 5 / 6

Pushups 6x25

Situps 6x25

Pull-ups 2x8

Week 2

Pushups 5 x 20

Situps 5 x 20

Pull-ups 3x3

Pushups 6 x 30

Situps 6 x 30

Pull-ups 2x10

Pushups 5x25

Situps 5x25

Pull-ups 3x4

Week 9

Pushups 6 x 30

Situps 6 x 30

Pull-ups 3x10

Swimming Schedule I

Swim using either the sidestroke or freestyle method without fins four to five days per week. Each week also complete two to four 25 meter underwater swims.

If you do not have access to a swimming pool, ride a bike for twice as long as you would swim. If you do have access to a pool, swim every day available! Four to five days a week and 200 meters per session is your initial training goal. Work on developing your side stroke on both your left and right sides. For speed, try to swim 50 meters in one minute or less.

Week

Time

Weeks 1

/ 2

Swim

continuously

for

15

minutes.

Weeks 3

/ 4

Swim

continuously

for

20

minutes.

Weeks 5

/ 6

Swim

continuously

for

25

minutes.

Weeks 7

/ 8

Swim

continuously

for

30

minutes.

Week 9

Swim

continuously

for

35

minutes.

(■MMBMMNMNVSHHMMMBMHM Student Preparation Guidelines WORKOUT FOR CATEGORY II

Category II is a more intense workout designed for those who have been involved with a routine PT schedule or those who have completed the requirements of Category I. Do not attempt this workout schedule unless you can complete Week 9 of Category I.

Running Schedule II

Running days are Monday / Tuesday / Thursday / Friday / Saturday.

Week Miles Per Day Miles Per Week

Weeks 1/2

3/5/4/5/2

miles

19 miles

Weeks 3/4

4/5/6/4/3

miles

22 miles

Week 5

5/5/6/4/4

miles

24 miles

Week 6

5/6/6/6/4

miles

27 miles

Week 7

6/6/6/6/6

miles

30 miles

For training Weeks 8/9 and beyond. It is not necessary to increase the distance runs. Work on the speed of your 6 mile runs. Try to get your time down to 7:15 per mile or lower. If you wish to increase the distance of your runs, do it gradually—no more than one mile per day increase for every week beyond Week 9.

Physical Training Schedule II

These workouts are designed for muscle endurance. Muscle fatigue will gradually take longer and longer to occur when you perform high repetitions. For best results, alternate exercises each set, in order to rest the muscle group for a short time. Exercise using proper form. See the pages of this book for illustrations and descriptions of the exercises. Exercise Monday, Wednesday, and Friday.

Exercises

Sets/ Reps

Exercises

Weeks 1 / 2

Week 5

Pushups

6x30

Pushups

Situps

6x35

Situps

Pull-ups

3x10

Pull-ups

Dips

3x20

Dips

15x20 15x25 4x12 15 x 15

Pushups Situps Pull-ups Dips

10x20 10x25 4x10 10 x 15

Week 6

Pushups Situps Pull-ups Dips

20x20 20x25 5x12 20 x 15

A WORD ABOUT PYRAMID WORKOUTS

Your can perform "pyramids" with any exercise. The challenge is to slowly build up to a goal, then work back down to the beginning of the workout. For instance, pull-ups, situps, and dips can be alternated as in the above workouts, but this time choose a number to be your maximum repetition. Simply work your way up and then back down the pyramid.

Exercise

# Repetitions

Sit-ups 3, 6, 9, 12, 15, 12, 9, 6, 3 perform 3 sets

Swimming Workout II

Swim as often as you can, ideally four or five days per week. At first, alternate swimming 1000 meters with fins and 1000 meters without fins. This will reduce the initial stress on your foot muscles when starting with fins. Your speed goal should be to swim 50 meters in :45 seconds or less. Remember to add at least three and as many as five underwater swims per week.

Stretch PT

Since Mondays, Wednesdays, and Fridays are devoted to calisthenics, it is important to devote at least 20 minutes on Tuesday, Thursday and Saturday to stretching.

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