US Air Force PFT Training Protocol

  • Focused training structured to meet the physical demands of the USAF Physical Fitness Test.
  • Includes 7 weeks of progressively difficult training and benchmark assessments directed at maximizing PFT scores.
  • Sessions are individually scaled to meet your current level of fitness and/or training schedule.

$29.00

DESCRIPTION

PROTOCOL OVERVIEW

This 7-week training protocol is designed to improve the scores of active duty Airmen and Air Force applicants ahead of the USAF Physical Fitness Test.

The protocol has an emphasis on calisthenics and road running for endurance training, consists of 6 working week, and ends with a 7th final assessment/deload week.

BASIC ASSUMPTIONS

Going into this training protocol it can already be assumed that you are of sound health and are a relatively fit individual capable of performing basic push-ups, pull-ups, and sit-ups in accordance with US Air Force physical testing standards. This protocol also assumes that you can commit to 4-5 training days per week in order to complete this. Each training session runs between 45 and 60 minutes and if you lack the time to complete a session in one sitting you can split it into two sessions.

SUGGESTED TRAINING PIPELINE

No protocols are suggested prior to this one. Once you’ve complete this protocol, it is recommended that you move on to any of the Air Force selection course or training school protocols.

DISCLAIMER

The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any other exercise or nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions.

By continuing with the program you recognize that despite all precautions on the part of Epoch Ascent, LLC, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Epoch Ascent, LLC and its representatives, or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program.

REQUIRED EQUIPMENT

To complete this program you'll need the following equipment:

  • Pull-up bar
  • Stopwatch with interval timer
  • Access to track, road, or flat trail with known distances

Equipment useful to have:

  • Single dumbbell (Female: 15-25# // Male: 20-30#), ruck, or IBA for loaded portions
  • Foam Roller

FAQs

Who is this protocol most appropriate for?

Airmen and US Air Force applicants that have limited access to a commercial style gym and equipment yet want to improve their PFT scores ahead of the physical fitness test. This is not a “one off” training plan and can be reused ahead of other PFTs or training courses/schools that require the completion of a PFT in advance.

What do I do if have less than 7 weeks before my test date?

Start from the beginning of the protocol regardless and then complete as many sessions as possible prior to your assessment. Also remember to allow yourself 2-4 rest days prior to your PFT testing date.

How do I know if I am fit enough to start this protocol?

Whether you’re a “PT Stud” or fairly deconditioned individual, the majority of the training in this protocol is scalable to your specific ability level. If you’re still not sure then try out week 1 under the “sample training” tab. If you successfully complete this week of training then the follow-on weeks shouldn’t be extremely difficult to complete.

Why do some of the sessions show 4-6 blocks?

The range of blocks allows for each individual to scale session intensity and length based on the time they have available that day and fitness abilities.

What is your advice on nutrition?

See out FAQ page for some of our basic guidelines concerning nutrition.

How should I train if I cannot maintain a 5 on, 2 off schedule?

It is ideal that you train 5 days in a row with 2 full days off for rest. If you miss a session for some reason, avoid skipping ahead and start again where you left off and complete the sessions in order throughout the plan. If you miss more than a few days in a training week you should start that training week from the beginning in order to get the most out of this training program.

I have more questions, where can I have those answered?

Please email us at training@epochascent.com