steve_ieeee
First Post
Hello Everyone, I was hoping to get some guidance on creating/finding a special operations prep program, specifically for USAF Pararescue. The selection course is around 10 weeks and is geared mainly towards running, swimming, and calisthenics much like BUD/S. Right now, I'm training for the PAST test (as seen below), which is required for entry into the program
2 x 25 meter underwater swim (Pass/Fail)
500 meter surface swim <10:07 – . Closer to 8 minutes is recommended.
1.5 mile run <9:47 - Closer to 9 minutes is recommended
10 pull-ups – It is recommended to be in the 15-20+ zone for pull-ups to be competitive with those who graduate training.
54 push-ups – It is recommended to be in the 80-100+ zone for 2 minute push-up tests.
52 sit-ups – It is recommended to be in the 80-100+ zone for 2 minute push-up tests.
Below are my numbers.
500 meter swim- 7:45
1.5 mile run- 9:37
7 pullups
25 pushups
58 situps.
To give you guys more info, I'm 22 years old, 5'7, and weigh 158 pounds. The only recent injury I've had was bilateral stress reactions in my tibias from which I'm recovered. I just began a walk/run program last week, swimming 4 days a week ( 2 days long slow distance, 2 days interval/sprints) doing bodyweight exercises 3 times a week with 2 dumbells metabolic conditioning workouts each week. I've only trained for about a month and had a functional movement screen 3 months ago. I can't remember the details of it but I was cleared for intense exercise. I've lifted weights before but never to test for 1RM. I've got about 6 months to train until I test for the contract and would love some advice. Where should I start? Simple and Sinister maybe, Power to the people? I'm pretty lost on where to go from here. Thanks for reading and I hope everyone is getting after it today!
2 x 25 meter underwater swim (Pass/Fail)
500 meter surface swim <10:07 – . Closer to 8 minutes is recommended.
1.5 mile run <9:47 - Closer to 9 minutes is recommended
10 pull-ups – It is recommended to be in the 15-20+ zone for pull-ups to be competitive with those who graduate training.
54 push-ups – It is recommended to be in the 80-100+ zone for 2 minute push-up tests.
52 sit-ups – It is recommended to be in the 80-100+ zone for 2 minute push-up tests.
Below are my numbers.
500 meter swim- 7:45
1.5 mile run- 9:37
7 pullups
25 pushups
58 situps.
To give you guys more info, I'm 22 years old, 5'7, and weigh 158 pounds. The only recent injury I've had was bilateral stress reactions in my tibias from which I'm recovered. I just began a walk/run program last week, swimming 4 days a week ( 2 days long slow distance, 2 days interval/sprints) doing bodyweight exercises 3 times a week with 2 dumbells metabolic conditioning workouts each week. I've only trained for about a month and had a functional movement screen 3 months ago. I can't remember the details of it but I was cleared for intense exercise. I've lifted weights before but never to test for 1RM. I've got about 6 months to train until I test for the contract and would love some advice. Where should I start? Simple and Sinister maybe, Power to the people? I'm pretty lost on where to go from here. Thanks for reading and I hope everyone is getting after it today!