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Air Force PJ Workout – Pararescue Training
Feb 15, 2018 · Air Force PJ Test for entrance into the program. Swim 20m underwater (pass / fail) Swim 500m – within 16:00 (sidestroke or freestyle) (sub 9:00) 1.5 mile run – within 10:30 (sub 9:00) Pull-ups – 8 (20+) Flutter kicks – …
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WORKOUT PROGRAM FAQS — BE A PJ
The biggest thing you will need is a pull-up bar of some sort to use at your station. Most of the workouts can be done with limited equipment. Also with the pool situation, I would recommend just doing the swim right before your shift and again after your shift, and a land workout in the middle of your shift.
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AFSOC Fitness Preparation Program - AF Special Warfare
CARDIO PHYSICAL TRAINING SWIM WARM UP: 300m kick, bottom arm out straight (no fins) o 100m Freestyle, easy MAIN SET: o 4 x 50m Freestyle (No fins), 95% effort, 30 sec rest o 1 x 500m Freestyle (fins), 70-80% effort, 2 min rest COOL DOWN: 200m Freestylee, easy TOTAL: 1300m Complete 3 Rounds 6 PULL UPS o SINGLE LEG ROMANIAN DEADLIFT(no weight)
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USAF CCT/PJ/RO Selection Training Plan
Sep 17, 2014 · Obj: SWIM POOL PFT Work Warm Up: 200m freestyle, easy pace Training: (1) 2 Rounds 250m Swim at Interval based on SESSION 1 500m Swim Time Rest 2 minutes (2) 2 Rounds 500m Fin Swim interval Pace based on your SESSION 4 1500m time Rest 3 minutes (3) 5 Rounds Air Squats 30% of your Max Reps Scored for SESSION 4 Every 60 Seconds, then...
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Air Force Pararescue (PJ) Training | Military.com
Here are the specific minimums to becoming a PJ and CCT, but the numbers in parentheses are recommended scores from Spec Ops trainers: -- 2 x 25-meter subsurface swim, no time limit. -- 500m swim ...
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Ready, Set - GOAL! INTERMEDIATE SWIMMING PROGRAM
Each swim workout will include: A Warm-Up - Swim at a slower rate to slowly increase heart rate. Workout Body - The body of the workout will include: drills, kicking, pulling, technique, and speed training. Swim-down - Swim at a slower rate to slowly decrease heart rate. Stretch - Make sure to stretch the muscle groups you used in your workout.
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What's the best way to do a PJ workout?
Make sure lifeguard on duty and buddy on side of pool with throw rope if needed. Run back to your barracks or base. PJ Workout Tip: Many of us don’t live near the ocean or have access to a good pool. Find a local pond and swim for distance. It can be a little freaky, but that is the point.
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What's the best PJ workout for the Air Force?
PJ workout Tip: learn to tread water and swim in full uniform. Always perform with a swim buddy. Never alone. Swimming in uniform provides extra weight and drag and will simulate a more real life/training situation. Question: Coach, what is the best home prep workout training for Air Force PJ’s that I can do?
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What happens at the end of basic training for a PJ?
For a PJ, the end of basic training means their physical and mental toughness training is just beginning. The next phase of training for prospective Pararescuemen is what’s known to PJ’s as “The Pipeline.”
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How to become a PJ in the Air Force?
Answer: Check out the USAF website about becoming a PJ. Always have a lifeguard on duty and swim buddy in pool next to you. No exceptions. 10 lap by 25m underwater with 45 sec rest. 25 meters underwater, take goggles off (bottom of pool while still under water) and do 5 bobs.
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