Patriot Performance
Tactical / Military, Strength & Conditioning, General FitnessThis is a 12week Air Force specific physical fitness program to prepare you for an upcoming Air Force Fitness Test.
3 days of strength training | 5 days of endurance training
There is a mixture of muscular endurance and strength as well as an emphasis on improving your 1.5-mile running capacity.
Equipment needed:
- Dumbbells or Kettlebells
- Heavy Elastic Bands
- Plyo Box
- Pull up bar
- Track/Place to run
The Air Force's Motto is: Aim High, Fly, Fight, Win.
Patriot Performance's Motto is: Perform, Evolve, Achieve.
Check us out:
https://officialpatriotperformance.com
1 sessions per week
Must use App app to view and log training
Program Training
A1
Push-Up
3 x MAX
A2
Knees to Elbows
3 x MAX
B
Plank
3 x 1:00
Circuit
C
4 - 400m all out runs 2min rest intervals
Circuit
A
14 - Repeated sprints 200m 1:1 work:rest ratio
A1
Goblet Squat
3 x 15
A2
Single Leg RDL
3 x 10
A3
Banded Hip Flexion and Extension Stretch
2 x 0:45
B
Box Jump
4 x 5
Circuit
C
20 min light jog Or 30min Brist walk
Circuit
A
2 Mile run moderate pace
A1
1-Arm KB Row
3 x 12
A2
1/2 Turkish Get Up
3 x 12
A3
Banded ankle dorsiflexion
2 x 0:45
A4
Banded Hamstring curls
3 x 15
B
Box Jump
4 x 5
Circuit
C
2 Mile Race Pace Run
Ariel Hernandez
Strength and Conditioning coach and USAF Vet with well rounded scientific and practical knowledge of multiple training systems. I understand that Evidence-Based Training does not mean Research-Based.
