FITNESS PREPERATION PLAN - PDF Free Download

OVERVIEW A large part of Air Force Basic Training, and the military in general, is physical fitness. You will be expected to maintain specific standards not only to complete basic training but also throughout your entire Air Force career. This program is designed to prepare future trainees for the physical demands of Air Force Basic Military Training. It is a 4-week program designed for future trainees to attain a level of physical readiness prior to entering BMT. The workout will contain the movements in the Air Force PFT. Please do not attempt this workout without consulting a physician. Many of the exercises and movements are strenuous and may cause injury if you have existing medical conditions/injuries or you are not accustomed to exercising on a regular basis. After being cleared by your physician, do not skip to the to a new week s workout without having successfully completing the previous week s workout. You may be putting yourself at risk of injury if you advance to the next workout without completing the previous workouts. Once you begin the program, please pay attention to how each exercise should be performed, and how your body responds to the movement. Proper form MUST be maintained throughout all movements/exercises. When performed properly you will maximize your results and minimize your risk of injuries. If you experience shortness of breath, dizziness, or chest pain during exercise you should discontinue the exercise and consider seeking medical attention. For more information on the proper form, please check out my video HERE. A few things to remember:. ALWAYS use proper form to build strength and to reduce the risk of injury.. If at any point in the program something doesn t feel right or you think you may have injured yourself, stop your workout and consider consulting a physician.. Always complete a dynamic warm-up prior to any exercise routine. For further information or guidance, please visit www.kylegott.com AIR FORCE BMT FITNESS STANDARDS The Physical Fitness Test (PFT) is comprised of three major components; timed.5 mile run, push-ups and sit-ups. Both the push-ups and sit-ups are also timed, requiring trainees to perform as many reps as possible in minute. Below is a link to the most recent update to the standards for men and women: UNITED STATES AIR FORCE FITNESS SCORING Copyright 06 Kyle Gott YouTube, All rights reserved.

TIPS AND TRICKS Improving Run Time This is one of the most asked questions I get; How do I decrease my run time in prep for my PFT? Honestly, there is only one true answer, run. Run often and push yourself. This is by far the most effective way to improve your timed run for the Air Force PFT. 4 5 Time Yourself The Air Force PFT is a timed.5 mile run. When practicing your run, always time yourself to measure your progress and push yourself. Set A Goal Run the.5 mile run, timing yourself. Once you complete this first run, you will have a base time to work from. With each time you re-test your run, set a goal time that is slightly lower than your previous time. Over time, this method will help you improve your run time. Controlled Breathing Take long, deep inhalations and exhalations. This will help you receive the oxygen your body needs. Slow down your pace if needed, but focus on your breathing. Drink Water When performing any kind of exercise it is important to stay hydrated. Make sure to drink water the day before and after your workouts. Warm Up / Stretch Be sure to warm up your body by jogging or performing dynamic movements. Once warm, stretch your legs, groin and calves before beginning your run. This will help prevent injury and result in higher performance during your run. Improving Push-Ups and Sit-Ups When training for push-ups and sit-ups, the most critical piece of advice I could provide is NEVER sacrifice your form. When you perform these movements with proper form you will gain the strength needed to perform these movements correctly during the PFT. Time Yourself The Push-Up and Sit-Up portion of the Air Force PFT is a timed. Trainees will be given minute to perform as many reps as possible. When training, it is critical that you time yourself to practice timing. Warm Up / Stretch Just like the run, it is important to warm up and stretch before performing these movements. You will perform at a higher level with warm, stretched, muscles. Be sure to get the blood flowing by using non-pushup exercises prior to performing your sets of exercises. Train The push-up and sit-up portion of the PFT is all about speed and endurance. However, you cannot sacrifice form when training. Training in this way will help you develop strength in the full range of motion and build muscular endurance. When it comes time to perform your PFT, this will pay off. Copyright 06 Kyle Gott YouTube, All rights reserved.

WEEK - Hydrate Drink water. It is important to stay hydrated. Avoid alcohol and caffeinated beverages, you will not have these at BMT. Sleep Begin training your body to get on the BMT sleep schedule. Wake up around 0500 (5:00AM) and get to sleep by 00 (9:00PM). You will be waking up early to PT and made to go to bed early. Get ahead by getting on this schedule now. Discipline At the early stages of your program sticking with the routine will be one of the more difficult aspects. This is 00% mental. Set your mind to completing the program and dedicate yourself to your goal. This means perform this movement until you physically cannot perform another rep. Pushing yourself to my limit every single set will increase your endurance and lead to more muscle tear-down = greater muscle regeneration = strength. - Every Sunday, perform a timed PT Test and log your scores. This will allow you to track your progress and get used to conducting the test itself. Movement Monday Tuesday Wednesday Thursday Friday Saturday Sunday Run.5 miles miles miles miles Push-Ups Sit-Ups WEEK - 4 NO MORE Snacks/Junk Food Cookies, Sugary snacks, chips, candy, etc. Cut these out of your diet. You will not get any of these at BMT, so you might as well get accustom to removing them from your diet now. These extra calories lead to extra pounds and you will benefit from not having to carry the extra weight around BMT. Longer Distance Running longer distances than the PT test requires will allow you to build endurance and focus on decreasing your run time. Hills On Tuesdays, perform your run across a course with hills. The change in elevation will challenge you and change up the scenery, if you typically run the same course. Movement Monday Tuesday Wednesday Thursday Friday Saturday Sunday Run Push-Ups Sit-Ups miles.5 miles (Hills).5 miles 5 miles Repeat weeks 4 if you require more than 4 weeks of training Copyright 06 Kyle Gott YouTube, All rights reserved.

MENTALLY PREPARE Air Force Basic Military Training is just as much mental stress, as physical stress. You will be thrown into a world to which you are unfamiliar, missing home, and with much to learn. Below are a few tips to help you as you prepare for BMT: 4 5 Remember Why You Are Joining It doesn t matter if you are training for BMT or actually at Lackland AFB, constantly remind yourself the reason why you are joining the military. This will motivate you to press on and push through the tough times. Consistency Develop a routine and stick to it. This can be one of the hardest things to accomplish. All the mornings where your alarm goes off and you want just 5 more minutes, NO. Get yourself out of bed, feet on the floor and get more PT in before most Americans are even awake. On the days in which you are sore from your workouts, push through. Muscle soreness is not bad. Properly warm up your body + stretching, and get in your workout. However, be sure to listen to your body to prevent injury. Just learn to understand the difference between potential injury and an excuse not to workout. Diet Believe it or not, when our diets change, our moods can change too. BMT is stressful enough, so start changing your diet before heading to BMT. Try to cut out highly processed foods, fast food, candy, soda, coffee, etc. Increase your protein intake and try to avoid foods high in sugar. Push Yourself As you perform the aforementioned workouts, push yourself. The little voice inside your head can be your best friend. Speak to yourself while running or performing workouts to get yourself to the next level. Over time and with progress, this voice will get louder with the confidence you build from your workout routine. Set Goals Create benchmarks for your own success. Write them down, put them on the wall, whatever you have to do to remind yourself of what you are striving for and the steps you are going to take to accomplish them. Rome wasn t built in a day and neither will you accomplish all of your goals after one workout, but stick with it. Follow the plan that I have laid out for you and have a good attitude and you will be more prepared for Air Force Basic Military Training. For more information on how to prepare for Air Force Basic Military Training please visit www.kylegott.com. On my site I have several resources that will help get you ready for your new career in the United States Air Force. Good Luck! FOLLOW ME Copyright 06 Kyle Gott YouTube, All rights reserved. 4