AFSOC Prep Phase 1 Training and Nutrition Plan

AFSOC Prep Phase 1
MONDAY WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5

Pre-Training Nutrition 350-400 Cal | 60g C | 10g P | 10g F | 16oz H2O 350-400 Cal | 60g C | 10g P | 10g F | 16oz H2O 350-400 Cal | 60g C | 10g P | 10g F | 16oz H2O 350-400 Cal | 60g C | 10g P | 10g F | 16oz H2O 350-400 Cal | 60g C | 10g P | 10g F | 16oz H2O
2 frozen waffles + 1 Tbsp 1 cup cheerios + spoonful chopped Clif Bar + 4-8oz orange juice 2 frozen waffles + 1 Tbsp peanut 1 cup cheerios + spoonful chopped
peanut butter + jelly/honey/syrup + yogurt nuts + 8oz low fat milk + banana butter + jelly/honey/syrup + yogurt container nuts + 8oz low fat milk + banana
container
BB Front Squat 3x8 3x10 3x10 3x12 3x12

DB Bench Press 3x8 3x10 3x10 3x12 3x12
DB Split Squat 3x8 3x10 3x10 3x12 3x12
DB Overhead Press 3x8 3x10 3x10 3x12 3x12
Front/Side Plank Combo 3x15 sec 3x20 sec 3x25 sec 3x30 sec 3x30 sec
During-Training Nutrition
Sips of water or sports drink as needed
Running AFSOC PT TEST: 1 Mile Time Trial 1 Mile Time Trial 1 Mile Time Trial 1 Mile Time Trial
MAX REP PULL UPS in 1 Min.
MAX REP SIT UPS in 2 Min.
MAX REP PUSH Ups in 2 Min.
Enter your time in F14 cell 3 Mile Run Time: 18:00
1500m Swin
Post-Training Nutrition 450-500 Cal | 60g C | 20g P | 15g F | 34oz H2O 350-400 Cal | 40g C | 20g P | 15g F | 34oz H2O 350-400 Cal | 40g C | 20g P | 15g F | 34oz H2O 350-400Cal | 40g C | 20g P | 15g F | 34oz H2O 350-400 Cal | 40g C | 20g P | 15g F | 34oz H2O
1/2 cup trail mix (mixed nuts & Greek yogurt + 1 packet oatmeal + 2 eggs + cheese + 1 cup 12-16oz low fat chocolate milk + 1/4 cup Greek yogurt + 1 packet oatmeal +
dried fruit) + 12-16oz low fat chocolate milk handful almonds hashbrown/potatoes almonds handful almonds
TUESDAY WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5

container
1 Arm DB Row 3x8 3x10 3x10 3x12 3x12

BB RDL 3x8 3x10 3x10 3x12 3x12
Weighted or unweighted chin ups 3x8 3x10 3x10 3x12 3x12
Leg Curls or KB Swings 3x8 3x10 3x12 3x12 3x12
DB Farmer's Walk 3x50yds 3x50yds 3x50yds 3x50yds 3x50yds
Sips of water or sports drink as needed
Swimming Warm Up: Warm Up: Warm Up: Warm Up: Warm Up:
1) 300m kick, bottom arm out straight (no fins) 1) 300m kick, bottom arm out straight (no fins) 1) 100m kick, bottom arm out straight (no fins) 1) 100m kick, bottom arm out straight (fins) 1) 100m kick, bottom arm out straight (no fins)
2) 100m Freestyle, easy 2) 100m Freestyle, easy 2) 100m Freestyle, easy 2) 100m Freestyle, easy 2) 100m Freestyle, easy
MAIN SET: MAIN SET: MAIN SET: MAIN SET: MAIN SET:
1) 4x50m Freestyle (no fins), 95% effort, 30 sec 1) 4x50m Freestyle (no fins), 95% effort, 30 sec rest 1) 2x500m Freestyle (no fins), 70-80% effort, 2min rest 1) 4x50m Freestyle (no fins), 95% effort, 30 sec rest 1) 2x500m Freestyle (fins), 95% effort, 30sec rest
rest
2) 1x500m Freestyle (fins), 70-80% effort, 2 min 2) 1x500m Freestyle (fins), 70-80% effort, 2 min rest Cool Down: 2) 2x400m Freestyle (fins), 70-80% effort, 2 min rest Cool Down:
rest
Cool Down: Cool Down: 1) 200m Freestyle, Easy Cool Down: 1) 100m Freestyle, Easy
1) 200m Freestyle, Easy 1) 200m Freestyle, Easy Total: 1400m 1) 100m Freestyle, Easy Total: 1300m
Total: 1300m Total: 1300m Total: 1300m
Post-Training Nutrition 450-500 Cal | 60g C | 20g P | 15g F | 34oz H2O 450-500 Cal | 60g C | 20g P | 15g F | 34oz H2O 450-500 Cal | 60g C | 20g P | 15g F | 34oz H2O 450-500 Cal | 60g C | 20g P | 15g F | 34oz H2O 450-500 Cal | 60g C | 20g P | 15g F | 34oz H2O
1/2 cup trail mix (mixed nuts & PB&J sandwich + Greek yogurt 2 eggs + cheese + 1 cup 1/2 cup trail mix (mixed nuts & dried PB&J sandwich + Greek yogurt
dried fruit) + 12-16oz low fat chocolate milk hashbrown/potatoes + 1 cup fresh fruit fruit) + 12-16oz low fat chocolate milk
WEDNESDAY WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5

AFSOC Prep Phase 1
Off Day Submax Non Weight Bearing Cardio 30-45 Mins
Post-Training Nutrition
Reference Performance Plate Nutrition Concept #6
THURSDAY WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5

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BB or Trap Bar Deadlift 3x8 3x10 3x10 3x12 3x12

DB Floor Press 3x8 3x10 3x10 3x12 3x12
DB Split Squat 3x8 3x10 3x10 3x12 3x12
DB Incline Press 3x8 3x10 3x10 3x12 3x12
During-Training Nutrition 100-200 Cal | 30g C | 20oz H2O 20oz Sports
Beverage
Running Intervals 4-5x800's 6x800's 4x800's 2x800's 2x800's
Pace: 2:52 Pace: 2:52 Pace: 2:47 Pace: 2:40 Pace: 2:38
(Times Based off 3mile time) Work:Rest=1:1 Work:Rest=1:1 Work:Rest=1:1 Work:Rest=1:1 Work:Rest=1:1
4x400's 8x400's 8x400's
Pace: 1:14 Pace: 1:13 Pace: 1:12
Work:Rest=1:1 Work:Rest=1:1 Work:Rest=1:1
1/2 cup trail mix (mixed nuts & PB&J sandwich + Greek yogurt + fresh 3 eggs + cheese + 1 cup 1/2 cup trail mix (mixed nuts & dried PB&J sandwich + Greek yogurt + fresh
dried fruit) + 12-16oz low fat chocolate milk + berries/nuts on top hashbrown/potatoes + 1 cup fresh fruit + 8oz orange fruit) + 12-16oz low fat chocolate milk + apple berries/nuts on top
apple juice
FRIDAY WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5

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DB Chest Supported Row 3x8 3x10 3x10 3x12 3x12
DB RDL 3x8 3x10 3x10 3x12 3x12
Inverted Rows- Feet on floor 3x8 3x10 3x10 3x12 3x12
Sit Ups 3x20-30 3x20-30 3x20-30 3x20-30 3x20-30
100-200 Cal | 30g C | 20oz H2O 20oz Sports
Beverage
1) 300m kick, bottom arm out straight (no fins) 1) 300m kick, bottom arm out straight (no fins) 1) 300m kick, bottom arm out straight (no fins) 1) 300m kick, bottom arm out straight (No fins) 1) 300m kick, bottom arm out straight (no fins)
1) 4x50m Freestyle (fins), 95% effort, 30 sec rest 1) 4x50m Freestyle (fins), 95% effort, 30 sec rest 1) 4x50m Freestyle (fins), 95% effort, 30sec rest 1) 6x50m Freestyle (fins), 95% effort, 30 sec rest 1) 4x50m Freestyle (fins), 95% effort, 30sec rest
2) 2x500m Freestyle (No fins), 70-80% effort, 4 min 2) 2x500m Freestyle (No fins), 70-80% effort, 4 min 2) 2x500m Freestyle (No fins), 70-80% effort, 4 min rest 2) 3x400m Freestyle (No fins), 70-80% effort, 4 min 2) 2x500m Freestyle (No fins), 70-80% effort, 4 min
rest rest rest rest
Cool Down: Cool Down: Cool Down: Cool Down: Cool Down:
1) 100m Freestyle, Easy 1) 100m Freestyle, Easy 1) 200m Freestyle, Easy 1) 200m Freestyle, Easy 1) 200m Freestyle, Easy
AFSOC Prep Phase 1
Total: 1800m Total: 1800m Total: 1900m Total: 2200m Total: 2000m
1/2 cup trail mix (mixed nuts & PB&J sandwich + Greek yogurt + fresh 3 eggs + cheese + 1 cup 1/2 cup trail mix (mixed nuts & dried PB&J sandwich + Greek yogurt + fresh
dried fruit) + 12-16oz low fat chocolate milk + berries/nuts on top hashbrown/potatoes + 1 cup fresh fruit + 8oz orange fruit) + 12-16oz low fat chocolate milk + apple berries/nuts on top
apple juice
SATURDAY WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5

Long Slow Run 20 Min Run 25 Min Run 25 Min Run 25 Min Run 25 Min Run
Pace: 8min or faster Pace: 8min or faster Pace: 8min or faster Pace: 8min or faster Pace: 8min or faster
Post-Training Nutrition Reference Performance Plate Nutrition Concept #6

AFSOC Prep Phase 2

Pre-Training Nutrition 250-300 Cal | 40g C | 10g P | 5g F | 16oz H2O 350-400 Cal | 60g C | 10g P | 10g F | 16oz H2O 350-400 Cal | 60g C | 10g P | 10g F | 16oz H 2O 350-400 Cal | 60g C | 10g P | 10g F | 16oz H2O 350-400 Cal | 60g C | 10g P | 10g F | 16oz H 2O
Nature Valley granola bar + piece 2 frozen waffles + 1 Tbsp 1 cup cheerios + spoonful Clif Bar + 4-8oz orange juice 2 frozen waffles + 1 Tbsp
of fruit peanut butter + jelly/honey/syrup + yogurt chopped nuts + 8oz low fat milk + banana peanut butter + jelly/honey/syrup + yogurt
Container Container
BB Front Squat 2x10 x10, x10, x8, x8 x8, x8, x6, x6 x8, x8, x6, x6 x6, x6, x5, x5
BB Military Press 2x10 x10, x10, x8, x8 x8, x8, x6, x6 x8, x8, x6, x6 x6, x6, x5, x5
DB Forward Lunge 2x10 3x10 3x8 3x8 3x6
Push ups NA 20sec on 40 sec off x4 20sec on 40 sec off x5 20sec on 40 sec off x6 25sec on 35 sec off x4
During-Training Nutrition Sips of water or sports beverage as needed
Running AFSOC PT TEST: 1.5 Mile Time Trial 1.5 Mile Time Trial 1.5 Mile Time Trial 1.5 Mile Time Trial
1500m Swim
Post-Training Nutrition 450-500 Cal | 60g C | 20g P | 15g F | 34oz H2O 350-400Cal | 40g C | 20g P | 15g F | 34oz H 2O 350-400 Cal | 40g C | 20g P | 15g F | 34oz H 2O 350-400 Cal | 40g C | 20g P | 15g F | 34oz H2O 350-400Cal | 40g C | 20g P | 15g F | 34oz H 2O
2 eggs + cheese + 1 cup 12-16oz Low Fat Chocolate Milk + Greek yogurt + 1 packet oatmeal 2 eggs + cheese + 1 cup 12-16oz Low Fat Chocolate Milk +
hashbrown/potatoes + 1 cup fresh fruit 1/4 cup almonds + handful almonds hasbrown/potatoes 1/4 cup almonds

Container + medium banana Container + medium banana
1 Arm DB Row 2x10 x10, x10, x8, x8 x8, x8, x6, x6 x8, x8, x6, x6 x6, x6, x5, x5
BB RDL 2x10 x10, x10, x8, x8 x8, x8, x6, x6 x8, x8, x6, x6 x6, x6, x5, x5
Weighted Chins 2x6 3x6 3x5 3x5 3x3
DB Farmer's Walks 2x50yds 3x50yds 3x50yds 3x50yds 3x50yds
Situps 2-3 sets x 30%-50% of Monday Reps 20sec on 40 sec off x4 20sec on 40 sec off x5 20sec on 40 sec off x6 25sec on 35 sec off x4
120 Cal | 30g C | 20oz H2O 120 Cal | 30g C | 20oz H2O
During-Training Nutrition Sips of water or sports beverage as needed Sips of water or sports beverage as needed Sips of water or sports beverage as needed
1 packet of sports chews/gel 1 packet of sports chews/gel
Warm Up: Warm Up: Warm Up: Warm Up: Warm Up:
Swimming
1) 300m kick, bottom arm out straight (no fins) 1) 300m kick, bottom arm out straight (no fins) 1) 300m kick, bottom arm out straight (no fins) 1) 200m kick, bottom arm out straight (fins) 1) 300m kick, bottom arm out straight (no fins)
1) 2x100m Freestyle (no fins), 95% effort, 30 sec 1) 4x100m Freestyle (no fins), 95% effort, 30 sec 1) 4x50m Freestyle (no fins), 95% effort, 30 sec 1) 2x100m Freestyle (no fins), 95% effort, 30 sec 1) 4x100m Freestyle (no fins), 95% effort, 30 sec
rest rest rest rest rest
2) 1x600m Freestyle (fins), 70-80% effort, 2 min 2) 2x600m Freestyle (fins), 70-80% effort, 2 min 2) 1x500m Freestyle (fins), 70-80% effort, 2min 2) 1x600m Freestyle (fins), 70-80% effort, 2 min 2) 2x600m Freestyle (fins), 70-80% effort, 2 min
AFSOC Prep Phase 2
Post-Training Nutrition 450-500 Cal | 60g C | 20g P | 15g F | 34oz H2O 550-600 Cal | 80g C | 25g P | 15g F | 34oz H2O 450-500 Cal | 60g C | 20g P | 15g F | 34oz H 2O 450-500 Cal | 60g C | 20g P | 15g F | 34oz H2O 550-600 Cal | 80g C | 25g P | 15g F | 34oz H 2O
2 eggs + cheese + 1 cup 1/2 cup trail mix (mixed nuts & PB&J sandwich + Greek yogurt 2 eggs + cheese + 1 cup 1/2 cup trail mix (mixed nuts &
hasbrown/potatoes + 1 cup fresh fruit dried fruit) + 12oz low fat chocolate milk + 1 hashbrown/potatoes + 1 cup fresh fruit dried fruit) + 12oz low fat chocolate milk + 1
oatmeal packet oatmeal packet

Off Day Submax Non Weight Bearing Cardio 30-45 Min

Container Container
BB or Trap Bar Deadlift 2x10 x8, x8, x6, x6 x8, x8, x6, x6 x6, x6, x5, x5 4x5
DB Floor Press 2x10 x8, x8, x6, x6 x8, x8, x6, x6 x6, x6, x5, x5 4x5
DB Forward Lunge 2x10 3x10 3x8 3x8 3x6
Push Up 20 sec on 40 sec off x4 20sec on 40 sec off x4 20sec on 40 sec off x5 20sec on 40 sec off x6 25sec on 35 sec off x4
Running Intervals 2x800's 5x800's 4x600's 2x600's 10x400's

Pace: 2:39 Pace: 2:39 Pace: 1:57 Pace: 1:46 Pace: 1:10
(Times based off 3 mile time) Work:Rest=1:1 Work:Rest=1:1 Work:Rest=1:1 Work:Rest=1:1 Work:Rest=1:1
3x400's 1:14 4x400's 7x400's
Pace: Pace: 1:13 Pace: 1:12
Post-Training Nutrition 350-400 Cal | 40g C | 20g P | 15g F | 34oz H2O 350-400Cal | 40g C | 20g P | 15g F | 34oz H 2O 350-400 Cal | 40g C | 20g P | 15g F | 34oz H 2O 350-400 Cal | 40g C | 20g P | 15g F | 34oz H2O 350-400Cal | 40g C | 20g P | 15g F | 34oz H 2O
2 eggs + cheese + 1 cup 12-16oz low fat chocolate milk + Greek yogurt + 1 packet oatmeal 2 eggs + cheese + 1 cup 12-16oz low fat chocolate milk +
hasbrown/potatoes 1/4 cup almonds + handful almonds hashbrown/potatoes 1/4 cup almonds

Nature Valley granola bar + piece 2 frozen waffles + 1 Tbsp 1 c cheerios + 2 tsp honey + Clif Bar + 8-12oz orange juice 2 frozen waffles + 1 Tbsp
of fruit peanut butter + jelly/honey/syrup + yogurt spoonful chopped nuts + 8oz low fat milk + banana peanut butter + jelly/honey/syrup + yogurt
Container Container
DB Chest Supported Row 2x10 2x10 2x8 2x8 2x6 2x8 2x6 2x6 2x5
DB RDL 2x10 2x10 2x8 2x8 2x6 2x8 2x6 2x6 2x5
Inverted Rows Feet on Floor 2x10-15 3x10-15 3x10-15 3x10-15 3x10-15
DB Suitcase Carry 2x50yds 3x50yds 3x50yds 3x50yds 3x50yds
Sit ups 20 sec on 40 sec off x4 20sec on 40 sec off x4 20sec on 40 sec off x5 20sec on 40 sec off x6 25sec on 35 sec off x4
120 Cal | 30g C | 20oz H2O 120 Cal | 30g C | 20oz H2O
Sips of water or sports beverage as needed Sips of water or sports beverage as needed Sips of water or sports beverage as needed
During-Training Nutrition 1 packet of sports chews/gel 1 packet of sports chews/gel
Swimming
1) 100m kick, bottom arm out straight (no fins) 1) 100m kick, bottom arm out straight (no fins) 1) 300m kick, bottom arm out straight (no fins) 1) 300m kick, bottom arm out straight (No fins) 1) 100m kick, bottom arm out straight (no fins)
1) 1x100m Freestyle (no fins), 95% effort, 30 sec 1) 2x100m Freestyle (no fins), 95% effort, 30 sec 1) 4x50m Freestyle (fins), 95% effort, 30sec rest 1) 4x100m Freestyle (fins), 95% effort, 30 sec rest 1) 1x100m Freestyle (No fins), 95% effort, 30sec
rest rest rest
AFSOC Prep Phase 2
2) 1x300m Freestyle (fins), 70-80% effort, 2 min 2) 1x600m Freestyle (fins), 70-80% effort, 4 min 2) 2x500m Freestyle (No fins), 70-80% effort, 4 min 2) 1x600m Freestyle (No fins), 70-80% effort, 4 min 2) 1x600m Freestyle (fins), 70-80% effort, 4 min
Post-Training Nutrition 450-500 Cal | 60g C | 20g P | 15g F | 34oz H2O 450-500 Cal | 60g C | 20g P | 15g F | 34oz H2O 550-600 Cal | 80g C | 25g P | 15g F | 34oz H 2O 550-600 Cal | 80g C | 25g P | 15g F | 34oz H2O 450-500 Cal | 60g C | 20g P | 15g F | 34oz H 2O
2 eggs + cheese + 1 cup 1/2 cup trail mix (mixed nuts & PB&J sandwich + Greek yogurt + 2 eggs + cheese + 1 cup 1/2 cup trail mix (mixed nuts &
hasbrown/potatoes + 1 cup fresh fruit dried fruit) + 12-16oz low fat chocolate milk 1/4 cup granola hasbrown/potatoes + 1 cup fresh fruit + 1 piece of dried fruit) + 12-16oz low fat chocolate milk
whole wheat toast

AFSOC Prep Phase 3

Pre-Training Nutrition 250-300 Cal | 40g C | 10g P | 5g F | 16oz H 2O 350-400 Cal | 60g C | 10g P | 10g F | 16oz H 2O 350-400 Cal | 60g C | 10g P | 10g F | 16oz H2O 350-400 Cal | 60g C | 10g P | 10g F | 16oz 350-400 Cal | 60g C | 10g P | 10g F | 16oz H2O
1 cup cheerios + 8oz low fat milk + Clif Bar + 4-8oz orange juice 2 frozen waffles + 1 Tbsp H2O 1 cup cheerios + Clif Bar
banana peanut butter + jelly/honey/syrup + yogurt spoonful chopped nuts + 8oz low fat milk + + 4-8oz orange juice
container banana
BB Front Squat 2x10 4x8 4x6 4x5 Find 5 RM 275 1RM= 320
BB Military Press 2x10 4x8 4x6 4x5 Find 5 RM 125 1RM= 146
DB Walking Lunge 2x10 3x8 3x8 3x6 3x6
DB Overhead Press 2x12 3x10 3x10 3x8 3x8
Weighted Front Plank (elbows+toes) 2x15 sec 3x25 sec 3x30 sec 3x35 sec 3x40 sec
Push ups NA 25sec on 35 sec off x4-5 25sec on 35 sec off x5-6 30sec on 30 sec off x4 30sec on 30 sec off x5

Running AFSOC PT TEST: 2 mile time trial 2 mile time trial 2 mile time trial 2 mile time trial
1500m Swin
Post-Training Nutrition 450-500 Cal | 60g C | 20g P | 15g F | 34oz H 2O 350-400 Cal | 40g C | 20g P | 15g F | 34oz H 2O 350-400Cal | 40g C | 20g P | 15g F | 34oz H 2O 350-400 Cal | 40g C | 20g P | 15g F | 34oz 350-400 Cal | 40g C | 20g P | 15g F | 34oz H 2O
PBJ sandwich + Greek yogurt 2 eggs + cheese + 12-16oz Low fat chocolate milk + 1/4 H2O Greek yogurt + 1 2 eggs + cheese + 1 cup
1 cup hashbrown/ potatoes cup almonds packet oatmeal + handful almonds hashbrown/potatoes

Pre-Training Nutrition 250-300 Cal | 40g C | 10g P | 5g F | 16oz H 2O 450-500 Cal | 80g C | 10g P | 10g F | 16oz H 2O 450-500 Cal | 80g C | 10g P | 10g F | 16oz H 2O 350-400 Cal | 60g C | 10g P | 10g F | 16oz 350-400 Cal | 60g C | 10g P | 10g F | 16oz H2O
1 cup cheerios + 8oz low fat milk + banana Clif Bar + 12-16oz orange juice 2 frozen waffles + 1 Tbsp peanut butter + H2O Clif Bar + 4-8oz orange juice
jelly/honey/syrup + yogurt container + medium 1 cup cheerios + spoonful chopped nuts + 8oz
banana low fat milk + banana
1 Arm DB Row 2x10 4x8 4x6 4x5 4x5

BB RDL 2x10 4x8 4x6 4x5 4x5
Weighted Chins 2x6 3x5 3x5 3x3 3x3
KB Swings 2x15 3x15 3x15 3x20 3x20
DB Farmer's Walks 2x50yds 3x50yds 3x50yds 3x50yds 3x50yds
Situps NA 25sec onCal
100-200 35 |sec offCx4-5
30g | 20oz H2O 25sec onCal
100-200 35 |sec offCx5-6
30g | 20oz H2O 30sec on 30 sec off x4 30sec on 30 sec off x5
During-Training Nutrition Sips of water or sports beverage as needed Sips of water or sports beverage as needed Sips of water or sports beverage as needed
Swimming Warm Up: WarmSports

20oz Up: Beverage WarmSports
20oz Up: Beverage Warm Up: Warm Up:
1) 400m kick, bottom arm out straight (no fins) 1) 400m kick, bottom arm out straight (no fins) 1) 200m kick, bottom arm out straight (no fins) 1) 200m kick, bottom arm out straight (no 1) 200m Freestyle, Easy
fins)
2) 400m Freestyle, easy 2) 400m Freestyle, easy 2) 200m Freestyle, easy 2) 200m Freestyle, easy
1) 2x100m Freestyle (no fins), 95% effort, 30 sec rest 1) 4x100m Freestyle (no fins), 95% effort, 30 sec 1) 6x100m Freestyle (no fins), 95% effort, 30 sec 1) 3x100m Freestyle (fins), 95% effort, 30 sec 1) 3x100m Freestyle (fins), 95% effort, 30 sec rest
rest rest rest
2) 1x500m Freestyle (fins), 70-80% effort, 2 min rest 2) 1x1000m Freestyle (fins), 70-80% effort, 2 min 2) 1x1000m Freestyle (fins), 70-80% effort, 2min 2) 1x1000m Freestyle (fins), 70-80% effort, 2 2) 1x1000m Freestyle (fins), 70-80% effort, 2 min
rest rest min rest rest
Post-Training Nutrition 450-500 Cal | 60g C | 20g P | 15g F | 34oz H 2O 550-600 Cal | 80g C | 25g P | 15g F | 34oz H 2O 550-600 Cal | 80g C | 25g P | 15g F | 34oz H 2O 450-500 Cal | 60g C | 20g P | 15g F | 34oz 450-500 Cal | 60g C | 20g P | 15g F | 34oz H 2O
PBJ sandwich + Greek yogurt 2 eggs + cheese + 1 cup hasbrown/potatoes + 1 cup 1/2 cup trail mix (mixed nuts & dried fruit) + 12oz H2O 2 eggs + cheese + 1 cup hashbrown/potatoes + 1
fresh fruit + 1 piece of whole wheat toast low fat chocolate milk + 1 oatmeal packet PBJ sandwich + Greek yogurt cup fresh fruit
AFSOC Prep Phase 3


1 cup cheerios + 8oz low fat milk + Clif Bar + 4-8oz orange juice 2 frozen waffles + 1 Tbsp peanut H2O 1 cup cheerios + Clif Bar + 4-8oz orange juice
banana butter + jelly/honey/syrup + yogurt container spoonful chopped nuts + 8oz low fat milk +
banana
BB or Trap Bar Deadlift 2x10 4x6 4x5 4x5 Find 5 RM 300 1RM= 350
DB Floor Press 2x10 4x8 4x6 4x5 4x5
DB Walking Lunge 2x10 3x8 3x8 3x6 3x6
Weighted Side Plank (weight on hip) 2x15 sec 3x25 sec 3x30 sec 3x35 sec 3x40 sec
Push Up 25 sec on 35 sec off x4 25sec on 35 sec off x4-5 25sec on 35 sec off x5-6 30sec on 30 sec off x4 30sec on 30 sec off x5

Running Intervals Submax Non Weight Bearing Cardio 20-30 Min 4x800's 2x800's 4x400's 2x400's
Pace: 2:32 Pace: 2:27 Pace: 1:11 Pace: 1:10
(Times based off 3 mile time) Work:Rest=1:1 Work:Rest=1:1 Work:Rest=1:1 Work:Rest=1:1.5
4x400's 8x200's 12x200's
Pace: 1:12 Pace: 0:31 Pace: 0:30
Post-Training Nutrition 350-400 Cal | 40g C | 20g P | 15g F | 34oz H 2O 350-400 Cal | 40g C | 20g P | 15g F | 34oz H 2O 350-400Cal | 40g C | 20g P | 15g F | 34oz H 2O 350-400 Cal | 40g C | 20g P | 15g F | 34oz 350-400 Cal | 40g C | 20g P | 15g F | 34oz H 2O
Greek yogurt + 1 packet oatmeal + 2 eggs + cheese + 1 cup 12-16oz Low fat H2O Greek yogurt + 1 2 eggs + cheese + 1 cup
handful almonds hashbrown/potatoes chocolate milk + 1/4 cup almonds packet oatmeal + handful almonds hashbrown/potatoes

1 cup cheerios + 8oz low fat milk + Clif Bar + 4-8oz orange juice 2 frozen waffles + 1 Tbsp peanut H2O 1.5 cups cheerios Clif Bar + 12-16oz orange juice
banana butter + jelly/honey/syrup + yogurt container + spoonful chopped nuts + 8oz low fat milk +
banana
DB Chest Supported Row 2x10 4x8 4x6 4x5 4x5

DB RDL 2x10 4x8 4x6 4x5 4x5
Inverted Rows Feet on Floor 2x10-15 3x10-15 3x10-15 3x10-15 3x10-15
KB Swings 2x15 3x15 3x15 3x20 3x20
DB Suitcase Carry 3x50yds 3x50yds 3x50yds 3x50yds 3x50yds
Sit Ups 25 sec on 35 sec off x4 25sec on 35 sec off x4-5 25sec on 35 sec off x5-6 30sec on 30 sec off x4 30sec on 30 sec off x5
100-200 Cal | 30g C | 20oz H2O
During-Training Nutrition 100-200 Cal | 30g C | 20oz H2O
Sips of water or sports beverage as needed Sips of water or sports beverage as needed Sips of water or sports beverage as needed
20oz Sports
Swimming Warm Up: Warm Up: Warm Up: Warm Up:
Beverage Warm Up:
20oz Sports Beverage
1) 100m kick, bottom arm out straight (no fins) 1) 100m kick, bottom arm out straight (no fins) 1) 200m kick, bottom arm out straight (no fins) 1) 400m kick, bottom arm out straight (No 1) 300m Freestyle, easy
fins)
1) 3x100m Freestyle (fins), 95% effort, 30 sec rest 1) 6x100m Freestyle (fins), 95% effort, 30 sec rest 1) 4x100m Freestyle (fins), 95% effort, 30sec rest 1) 6x100m Freestyle (fins), 95% effort, 30 sec 1) 4x100m Freestyle (fins), 95% effort, 30sec rest
rest
2) 1x400m Freestyle (fins), 70-80% effort, 4 min rest 2) 1x800m Freestyle (fins), 70-80% effort, 4 min rest 2) 1x800m Freestyle (fins), 70-80% effort, 4 min rest 2) 1x1000m Freestyle (fins), 70-80% effort, 4 2) 2x1000m Freestyle (fins), 70-80% effort, 4 min
min rest rest
AFSOC Prep Phase 3

Post-Training Nutrition 450-500 Cal | 60g C | 20g P | 15g F | 34oz H 2O 450-500 Cal | 60g C | 20g P | 15g F | 34oz H2O 450-500 Cal | 60g C | 20g P | 15g F | 34oz H 2O 550-600 Cal | 80g C | 25g P | 15g F | 34oz 550-600 Cal | 80g C | 25g P | 15g F | 34oz H2O
PBJ sandwich + Greek yogurt 2 eggs + cheese + 1 cup 1/2 cup trail mix (mixed nuts & H2O PB&J sandwich + 2 eggs + cheese + 1 cup
hashbrown/potatoes + 1 cup fresh fruit dried fruit) + 12-16oz low fat chocolate milk Greek yogurt + 1/4 cup granola hashbrown/potatoes + 1 cup fresh fruit + 1 piece
of whole wheat toast

1 cup cheerios + spoonful chopped Clif Bar + 4-8oz orange juice 2 frozen waffles + 1 Tbsp peanut H2O 1 c cheerios + Clif Bar + 4-8oz orange juice
nuts + 8oz low fat milk + banana butter + jelly/honey/syrup + yogurt container spoonful chopped nuts + 8oz low fat milk +
banana
Ruck 4.5 Miles 40lbs 5 Miles 40lbs 5.5 Miles 40lbs 6 Miles 40lbs 6.5 Miles 40lbs
100-200 Cal | 30g C | 20oz H2O
Sips of water or sports beverage as needed
@ Mile 3: 20oz Sports Beverage
or 1 Sports Gel/Chew
Post-Training Nutrition 550-600 Cal | 80g C | 25g P | 15g F | 34oz H 2O 550-600 Cal | 80g C | 25g P | 15g F | 34oz H2O 550-600 Cal | 80g C | 25g P | 15g F | 34oz H 2O 550-600 Cal | 80g C | 25g P | 15g F | 34oz 550-600 Cal | 80g C | 25g P | 15g F | 34oz H2O
PB&J sandwich + Greek yogurt + 1/4 2 eggs + cheese + 1 cup 1/2 cup trail mix (mixed nuts & H2O PB&J sandwich + 2 eggs + cheese + 1 cup
cup granola hashbrown/potatoes + 1 cup fresh fruit + 1 piece of dried fruit) + 12oz low fat chocolate milk + 1 Greek yogurt + 1/4 cup granola hashbrown/potatoes + 1 cup fresh fruit + 1 piece
whole wheat toast oatmeal packet of whole wheat toast
AFSOC Prep Phase 4

Pre-Training Nutrition 350-400 Cal | 60g C | 10g P | 10g F | 16oz H 2O 350-400 Cal | 60g C | 10g P | 10g F | 16oz H2O 350-400 Cal | 60g C | 10g P | 10g F | 16oz H2O 350-400 Cal | 60g C | 10g P | 10g F | 16oz H2O 350-400 Cal | 60g C | 10g P | 10g F | 16oz H2O
2 pieces whole wheat toast + 2 eggs + 1/2 cup Greek yogurt + 1/2 cup granola + 2 packets oatmeal (flavored or add honey) + small 2 pieces whole wheat toast + 2 eggs + 1/2 cup Greek yogurt + 1/2 cup granola + blueberries
spinach + 8oz orange juice blueberries handful peanuts/walnuts spinach + 8oz orange
BB Front Squat WK 15 1RM 320 3-5x4 224 3-5x3 240 3-5x3 256 3-5x2 272 3-5x1-2 288
Pull ups As few sets as possible 30 As few sets as possible 30 As few sets as possible 32 As few sets as possible 32
DB Lateral Lunge 2x8 3x6 3x6 3x5 3x5
Reverse Grip BB Bent Over Row 2x8 3x6 3x6 3x5 3x5
BB Rollout 3x8 3x10 3x10 3x12 3x12
Work Capacity Circuit X 20/20/20 20/20/20 20/20/20 20/20/20
Pick 3 Cal/Cardio based exercises that involve a large amplitude of motion. You perform these 3
exercises in a row for 20-30 sec then 1:00 rest and repeat 2 more rounds. After the 3rd round
you have a 6 min. active recovery before repeating the squence once more. Example Treadmill
sprint 20 sec/Burpee 20 sec/Medball slam 20 sec-:60 sec rest, Treadmill sprint 20 sec/Burpee 20
sec/Medball slam 20 sec-:60 sec rest,Treadmill sprint 20 sec/Burpee 20 sec/Medball slam 20
sec-:60 sec rest, 6 min SLOW jog, repeat sequence 1 more time. Choose 3 exercises that are safe
and simple
During-Training Nutrition Sips of water or sports drink as needed

Running AFSOC PT TEST: 2.5 Mile Time Trial 2.5 Mile Time Trial 2.5 Mile Time Trial 2.5 Mile Time Trial
Enter your pull ups in G19 cell MAX REP PULL UPS in 1 Min. 20
Enter your time in G22 cell 3 Mile Run Time: ###
1500m Swim
Post-Training Nutrition 450-500 Cal | 60g C | 25g P | 15g F | 34oz H 2O 450-500 Cal | 60g C | 30g P | 15g F | 34oz H2O 450-500 Cal | 60g C | 30g P | 15g F | 34oz H2O 450-500 Cal | 60g C | 30g P | 15g F | 34oz H2O 450-500 Cal | 60g C | 30g P | 15g F | 34oz H2O 3 egg
1/2 cup trail mix (mixed nuts & dried 3 egg omelette + cheese + 2 pieces whole grain toast + 1 4-6 slices deli turkey & cheese with avocado, lettuce, Bolthouse Farms 100% Smoothie + 1 scoop protein omelette + cheese + 2 pieces whole grain toast + 1 cup fresh fruit
fruit) + 12-16oz low fat milk cup fresh fruit tomato on spinach wrap + 1 cup grapes

spinach + 8oz orange juice blueberries handful peanuts/walnuts spinach + 8oz orange juice
BB Military Press WK 15 1RM 146 3-5x4 102 3-5x3 110 3-5x3 117 3-5x2 124 3-5x1-2 131
BB RDL 2x8 3x6 3x6 3x5 3x5
KB Swings 2x15 3x15 3x20 3x20 3x20
Push Ups 2-3 Sets of 30%-50% of Monday 100 AFAP 100 AFAP 110 AFAP 110 AFAP
Sit Ups 2-3 Sets of 30%-50% of Monday 100 AFAP 100 AFAP 110 AFAP 110 AFAP
Swimming X Warm Up: Warm Up: Warm Up: Warm Up:
1) 300m kick, bottom arm out straight 1) 200m kick, bottom arm out straight 1) 300m kick, bottom arm out straight (no 1) 100m kick, bottom arm out straight (fins)
(no fins) (fins) fins)
MAIN SET: MAIN SET: MAIN SET: MAIN SET:
1) 4x50m Freestyle (no fins), 95% effort, 1) 3x200m Freestyle (fins), 95% effort, 30 1) 4x50m Freestyle (No fins), 95% effort, 1) 3x100m Freestyle (fins), 95% effort, 30 sec
30 sec rest sec rest 30 sec rest rest
2) 1x500m Freestyle (fins), 70-80% effort, 2) 2x500m Freestyle (fins), 70-80% effort, 2) 1x500m Freestyle (fins), 70-80% effort, 2) 4x500m Freestyle (fins), 70-80% effort, 2 min
2 min rest 2min rest 2 min rest rest
Cool Down: Cool Down: Cool Down: Cool Down:
1) 200m Freestyle, Easy 1) 100m Freestyle, Easy 1) 200m Freestyle, Easy 1) 100m Freestyle, Easy
Total: 1300m Total: 2100m Total: 1300m Total: 2600m
AFSOC Prep Phase 4
Post-Training Nutrition 450-500 Cal | 40g C | 20g P | 15g F | 34oz H 2O 450-500 Cal | 60g C | 25g P | 15g F | 34oz H2O 550-600 Cal | 80g C | 30g P | 15g F | 34oz H2O 450-500 Cal | 60g C | 30g P | 15g F | 34oz H2O 550-600 Cal | 80g C | 30g P | 15g F | 34oz H2O
Banana + whey protein shake (1 scoop) 1/2 cup trail mix (mixed nuts & dried fruit) + Apple + 2x breakfast sandwiches: English muffin + Bolthouse Farms 100% Smoothie + 1 scoop protein Apple + 2x breakfast sandwiches: English muffin + egg + 1-2 slices
made with milk 12-16oz low fat chocolate milk egg + 1-2 slices deli ham/turkey + slice of cheese deli ham/turkey + slice of cheese
AFSOC Prep Phase 4

Long Slow Run 20-25 Min Run 35 Min Run 35 Min Run 35 Min Run 35 Min Run

BB or Trap Bar Deadlift WK 15 1RM 350 3-5x4 245 3-5x3 263 3-5x3 280 3-5x2 298 3-5x1-2 315
Pullups As few sets as possible 30 As few sets as possible 30 As few sets as possible 30 As few sets as possible 32 As few sets as possible 32
DB Rear Foot Elevated Split Squat 2x8 3x6 3x6 3x5 3x5
DB RDL 2x8 3x6 3x6 3x5 3x5
DB Farmer's Walk or Suitcase Cary 2x60yds 3x60yds 3x70yds 3x80yds 3x90yds
Work Capacity Circuit X 20/20/20 20/20/20 20/20/20 20/20/20
Pick 3 Cal/Cardio based exercises that involve a large amplitude of motion. You perform these 3
exercises in a row for 20-30 sec then 1:00 rest and repeat 2 more rounds. After the 3rd round
you have a 6 min. active recovery before repeating the squence once more. Example Treadmill
sprint 20 sec/Burpee 20 sec/Medball slam 20 sec-:60 sec rest, Treadmill sprint 20 sec/Burpee 20
sec/Medball slam 20 sec-:60 sec rest,Treadmill sprint 20 sec/Burpee 20 sec/Medball slam 20
sec-:60 sec rest, 6 min SLOW jog, repeat sequence 1 more time. Choose 3 exercises that are safe
and simple

Running Intervals Submax Non Weight Bearing Cardio 30- 6x400's 2x400's 1x400's
45 Min Pace: 1:11 Pace: 1:09 Pace: 1:08
(Times based off 3 mile time) Work:Rest=1:1.5 Work:Rest=1:1.5 Work:Rest=1:2
8x200's 10x200's 12x200's
Pace: 0:29 Pace: 0:28 Pace: 0:27
Post-Training Nutrition 450-500 Cal | 60g C | 25g P | 15g F | 34oz H 2O 450-500 Cal | 60g C | 25g P | 15g F | 34oz H2O 450-500 Cal | 60g C | 30g P | 15g F | 34oz H2O 450-500 Cal | 60g C | 30g P | 15g F | 34oz H2O 450-500 Cal | 60g C | 30g P | 15g F | 34oz H2O 3 egg
1/2 cup trail mix (mixed nuts & dried 1/2 cup trail mix (mixed nuts & dried fruit) + Homemade smoothie: 1 cup frozen fruit + banana + milk + Homemade smoothie: 1 cup frozen fruit + banana + omelette + cheese + 2 pieces whole grain toast + 1 cup fresh fruit
fruit) + 12-16oz low fat milk 12-16oz low fat milk 1 scoop protein powder + 2 Tsp. flaxseed milk + 1 scoop protein powder + 2 Tsp. flaxseed
AFSOC Prep Phase 4


DB RDL 2x8 3x6 3x6 3x5 3x5
KB Swings 2x15 3x15 3x20 3x20 3x20
Push Ups 80 AFAP 100 AFAP 100 AFAP 110 AFAP 110 AFAP
Sit Ups 80 AFAP 100 AFAP 100 AFAP 110 AFAP 110 AFAP
1) 300m kick, bottom arm out straight 1) 300m kick, bottom arm out straight 1) 200m kick, bottom arm out straight 1) 300m kick, bottom arm out straight 1) 200m kick, bottom arm out straight (fins)
(no fins) (no fins) (fins) (No fins)
1) 4x50m Freestyle (fins), 95% effort, 30 1) 4x50m Freestyle (fins), 95% effort, 30 1) 2x500m Freestyle (fins), 70-80% effort, 1) 4x50m Freestyle (fins), 95% effort, 30 1) 3x100m Freestyle (fins), 95% effort, 30sec
sec rest sec rest 4 min rest sec rest rest
2) 2x500m Freestyle (No fins), 70-80% 2) 2x500m Freestyle (No fins), 70-80% 2) 2x500m Freestyle (No fins), 70-80% 2) 3x500m Freestyle (fins), 70-80% effort, 4 min
effort, 4 min rest effort, 4 min rest effort, 4 min rest rest
Post-Training Nutrition 450-500 Cal | 60g C | 25g P | 15g F | 34oz H 2O 450-500 Cal | 60g C | 20g P | 15g F | 34oz H2O 450-500 Cal | 60g C | 30g P | 15g F | 34oz H2O 450-500 Cal | 60g C | 25g P | 15g F | 34oz H2O 550-600 Cal | 80g C | 30g P | 15g F | 34oz H2O
1/2 cup trail mix (mixed nuts & dried 1 packet oatmeal + banana + 2 Tbsp peanut butter + 4-6 slices deli turkey & cheese with avocado, lettuce, 1/2 cup trail mix (mixed nuts & dried fruit) + Apple + 2x breakfast sandwiches : English muffin + egg + 1-2 slices
fruit) + 12-16oz low fat chocolate milk handful almonds tomato on spinach wrap + 1 cup grapes 12-16oz low fat chocolate milk deli ham/turkey + slice of cheese

1 cup cheerios + spoonful chopped 1 cup cheerios + spoonful chopped nuts + 1 cup cheerios + spoonful chopped nuts + 8oz 1 cup cheerios + spoonful chopped nuts + 8oz 1 cup cheerios + spoonful chopped nuts + 8oz low fat milk +
nuts + 8oz low fat milk + banana 8oz low fat milk + banana low fat milk + banana low fat milk + banana banana
Ruck 5 Miles 40-50lbs 6.5 miles 40-50 lbs Ruck 7 miles 40-50lbs Ruck 7.5 miles 40-50lbs Ruck 8 miles 40-50lbs
During-Training Nutrition Sips of water or sports drink as needed 100-200 Cal | 30g C | 20oz H 2O 100-200 Cal | 30g C | 20oz H 2O 200-240 Cal | 60g C | 32oz H2O 200-240 Cal | 60g C | 32oz H2O
@Mile 3: 1 Packet sports chews @Mile 3: 1 Packet sports chews or @Mile 3 & 6: 1 Packet sports @Mile 3 & 6: 1 Packet sports chews or gel
or gel gel chews or gel
Apple + 2x breakfast sandwiches : English Apple + 2x breakfast sandwiches : English muffin Smoothie: 1 cup frozen berries + banana + 8oz Tart Smoothie: 1 cup frozen berries + banana + 8oz Smoothie: 1 cup frozen berries + banana + 8oz Tart Cherry Juice
muffin + egg + 1-2 slices deli ham/turkey + slice of + egg + 1-2 slices deli ham/turkey + slice of cheese Cherry Juice + 2Tbsp peanut butter + 1 scoop protein Tart Cherry Juice + 2Tbsp peanut butter + 1 scoop protein + 2Tbsp peanut butter + 1 scoop protein powder + 2 Tsp. flaxseed
cheese powder + 2 Tsp. flaxseed + 2 Tsp. honey powder + 2 Tsp. flaxseed + 2 Tsp. honey + 2 Tsp. honey
AFSOC Prep Phase 5

Pre- Training Nutrition 350-400 Cal | 60g C | 10g P | 10g F | 16oz H2O 350-400 Cal | 60g C | 10g P | 10g F | 16oz H2O 350-400 Cal | 60g C | 10g P | 10g F | 16oz H2O 350-400 Cal | 60g C | 10g P | 10g F | 16oz H2O
2 pieces whole wheat toast + 2 eggs + 2 packets oatmeal+ small handful cashews 1 cup Kashi cereal + milk + 1 cup Kashi cereal + milk + blueberries
tomato + 8oz orange juice blueberries
350-400 Cal | 60g C | 10g P | 10g F | 16oz H2O
2 pieces whole wheat toast + 2 eggs
+ tomato + 8oz orange juice
BB Front Squat WK 15 1RM 330 3-5x3 248 3-5x3 264 3-5x2 281 3-5x1-2 297 3-5x4 231
DB Lateral Lunge 2x8 3x6 3x6 3x5 3x5

BB RDL 2x8 3x6 3x6 3x5 3x5
BB Rollout 2x10 3x12 3x12 3x15 3x15
Work Capacity Circuit X 20/20/20 20/20/20 20/20/20 X
Pick 3 Cal/Cardio based exercises that involve a large amplitude of motion. You perform these 3 exercises in a row for 20-30 sec then 1:00 rest
and repeat 2 more rounds. After the 3rd round you have a 6 min. active recovery before repeating the squence once more. Example Treadmill
sprint 20 sec/Burpee 20 sec/Medball slam 20 sec-:60 sec rest, Treadmill sprint 20 sec/Burpee 20 sec/Medball slam 20 sec-:60 sec
rest,Treadmill sprint 20 sec/Burpee 20 sec/Medball slam 20 sec-:60 sec rest, 6 min SLOW jog, repeat sequence 1 more time. Choose 3
exercises that are safe and simple.
Running AFSOC PT TEST: 3 Mile Time Trial 3 Mile Time Trial 3 Mile Time Trial 3 Mile Time Trial
Enter your pull ups in G19 cell MAX REP PULL UPS in 1 Min. 21
Enter your time in G22 cell 3 Mile Run Time: 17:00
1500m Swin
Post- Training Nutrition 450-500 Cal | 60g C | 20g P | 15g F | 34oz H2O 450-500 Cal | 60g C | 20g P | 15g F | 34oz H2O 450-500 Cal | 60g C | 20g P | 15g F | 34oz H2O 450-500 Cal | 60g C | 20g P | 15g F | 34oz H2O 450-500 Cal | 60g C | 20g P | 15g F | 34oz H2O
1/2 cup cashews + apple + 20oz milk Ham & chesse sandwich on whole 2 flour tortillas + black beans + 2 eggs + shredded 16oz Tart Cherry Juice + 1 scoop 16oz Tart Cherry Juice + Protein Powder
wheat toast + avocado + banana cheese + salsa protein powder

2 pieces whole wheat toast + 2 eggs + 2 packets oatmeal+ small handful cashews 1 cup Kashi cereal + milk + 1 cup Kashi cereal + milk + blueberries
350-400 Cal | 60g C | 10g P | 10g F | 16oz H2O
BB Military Press WK 15 1RM 155 3-5x3 116 3-5x3 124 3-5x2 132 3-5x1-2 140 3-5x4 109
Pull ups 2-3 Sets of 30%-50% of Monday As few sets as possible 36 As few sets as possible 36 As few sets as possible 38 As few sets as possible 38
Push Ups 2-3 Sets of 30%-50% of Monday 2 sets Max Reps 4 min rest inbetween 2 sets Max Reps 4 min rest inbetween 3 sets Max Reps 4 min rest inbetween 1 sets Max Reps 4 min rest inbetween
Sit Ups 2-3 Sets of 30%-50% of Monday 2 sets Max Reps 4 min rest inbetween 2 sets Max Reps 4 min rest inbetween 3 sets Max Reps 4 min rest inbetween 1 sets Max Reps 4 min rest inbetween
Swimming
1) 300m kick, bottom arm out straight (no fins) 1) 300m kick, bottom arm out straight (no fins) 1) 100m kick, bottom arm out straight (fins) 1) 200m kick, bottom arm out straight (fins) 1) 300m kick, bottom arm out straight (no fins)
1) 4x50m Freestyle (no fins), 95% effort, 30 sec rest 1) 4x50m Freestyle (no fins), 95% effort, 30 sec rest 1) 2x200m Freestyle (no fins), 95% effort, 30 sec rest 1) 1x1500m Freestyle (fins), 70-80% effort, 2 min rest 1) 1x1800m Freestyle (no fins), 95% effort, 30 sec rest
2) 1x500m Freestyle (fins), 70-80% effort, 2 min rest 2) 1x500m Freestyle (fins), 70-80% effort, 2 min rest 2) 2x700m Freestyle (fins), 70-80% effort, 2min rest
Total:1300m Total:1300m Total: 2200m Total: 2000m Total: 2500m
Post- Training Nutrition 450-500 Cal | 60g C | 20g P | 15g F | 34oz H2O 450-500 Cal | 60g C | 20g P | 15g F | 34oz H2O 550-600 Cal | 80g C | 25g P | 15g F | 34oz H2O 550-600 Cal | 80g C | 25g P | 15g F | 34oz H2O 600-700 Cal | 100g C | 30g P | 15g F | 34oz H2O PBJ
1/2 cup cashews + apple + 20oz milk Ham & chesse sandwich on whole Smoothie: 1 cup frozen tropical fruit + 8 oz orange Ham & chesse sandwich on whole Smoothie: 1/2 cup berries + banana + 8 oz orange juice
wheat toast + avocado + banana juice + 1/2 cup vanilla Greek yogurt + 1 scoop protein wheat toast + avocado + banana + orange juice + 1/2 cup strawberry Greek yogurt + 4 Tbsp Peanut
powder + 1 Tbsp chia seeds Butter + 2 Tbsp flax seeds

AFSOC Prep Phase 5
Long Slow Run 15min Run @ 8min Pace or Faster 25min Run @ 8min Pace or Faster 25min Run @ 8min Pace or Faster 25min Run @ 8min Pace or Faster REST AND RECOVER
AFSOC Prep Phase 5

Pre- Training Nutrition 350-400 Cal | 60g C | 10g P | 10g F | 16oz H2O 350-400 Cal | 60g C | 10g P | 10g F | 16oz H2O 350-400 Cal | 60g C | 10g P | 10g F | 16oz H2O
2 pieces whole wheat toast + 2 eggs + 2 packets oatmeal+ small handful cashews 1 cup Kashi cereal + milk +
350-400 Cal | 60g C | 10g P | 10g F | 16oz H2O
BB or Trap Bar Deadlift WK 15 1RM 360 3-5x3 270 3-5x3 288 3-5x2 306 3-5x1-2 324 REST AND RECOVER
DB Rear Foot Elevated Split Squat 2x8 3x6 3x6 3x5

DB RDL 2x8 3x6 3x6 3x5
DB Farmer's Walk or Suitcase Cary 2x60yds 3x60yds 3x70yds 3x80yds
Work Capacity Circuit X 20/20/20 20/20/20 20/20/20
Pick 3 Cal/Cardio based exercises that involve a large amplitude of motion. You perform these 3 exercises in a row for 20-30 sec then 1:00 rest
and repeat 2 more rounds. After the 3rd round you have a 6 min. active recovery before repeating the squence once more. Example Treadmill
sprint 20 sec/Burpee 20 sec/Medball slam 20 sec-:60 sec rest, Treadmill sprint 20 sec/Burpee 20 sec/Medball slam 20 sec-:60 sec
rest,Treadmill sprint 20 sec/Burpee 20 sec/Medball slam 20 sec-:60 sec rest, 6 min SLOW jog, repeat sequence 1 more time. Choose 3
exercises that are safe and simple.

Submaximal Non Weight Bearing Cardio 30-45Min
Running Intervals 4x400's 2x400's
Pace: 1:07 Pace: 1:07
(Times based off 3 mile time) Work:Rest=1:2 Work:Rest=1:2
4x200's 8x200's
Pace: 0:26 Pace: 0:25
Work:Rest=1:3 Work:Rest=1:4
Post- Training Nutrition 450-500 Cal | 60g C | 20g P | 15g F | 34oz H2O 450-500 Cal | 60g C | 20g P | 15g F | 34oz H2O 450-500 Cal | 60g C | 25g P | 15g F | 34oz H2O 450-500 Cal | 60g C | 25g P | 15g F | 34oz H2O
1/2 cup cashews + apple + 20oz milk Ham & chesse sandwich on whole 2 flour tortillas + black beans + 2 eggs + shredded 16oz Tart Cherry Juice + 1 scoop
wheat toast + avocado + banana cheese + salsa protein powder

Pre- Training Nutrition 350-400 Cal | 60g C | 10g P | 10g F | 16oz H2O 350-400 Cal | 60g C | 10g P | 10g F | 16oz H2O 350-400 Cal | 60g C | 10g P | 10g F | 16oz H2O
2 pieces whole wheat toast + 2 eggs + 2 packets oatmeal+ small handful cashews 1 cup Kashi cereal + milk +
350-400 Cal | 60g C | 10g P | 10g F | 16oz H2O
DB Bench Press 2x8 4x6 4x6 4x5 REST AND RECOVER
Pull ups As few sets as possible 34 As few sets as possible 36 As few sets as possible 36 As few sets as possible 38
Push Ups 80 AFAP 2 sets Max Reps 4 min rest inbetween 2 sets Max Reps 4 min rest inbetween 3 sets Max Reps 4 min rest inbetween
Sit Ups 100 AFAP 2 sets Max Reps 4 min rest inbetween 2 sets Max Reps 4 min rest inbetween 3 sets Max Reps 4 min rest inbetween
Swimming Warm Up: Warm Up: Warm Up: Warm Up:

1) 300m kick, bottom arm out straight (no fins) 1) 300m kick, bottom arm out straight (no fins) 1) 400m kick, bottom arm out straight (fins) 1) 300m kick, bottom arm out straight (No fins)
MAIN SET: MAIN SET: MAIN SET: MAIN SET:
1) 4x50m Freestyle (fins), 95% effort, 30 sec rest 1) 4x50m Freestyle (fins), 95% effort, 30 sec rest 1) 3x200m Freestyle (fins), 95% effort, 30 sec rest 1)1x2000m Freestyle (fins), 95% effort, 30 sec rest
2) 2x500m Freestyle (No fins), 70-80% effort, 4 min rest 2) 2x500m Freestyle (No fins), 70-80% effort, 4 min 2) 1x700m Freestyle (No fins), 70-80% effort, 4 min
rest rest
Cool Down:
Cool Down: Cool Down: Cool Down:
1) 100m Freestyle, Easy
1) 100m Freestyle, Easy 1) 200m Freestyle, Easy 1) 100m Freestyle, Easy
Total: 1800m
Total: 1800m Total: 2300m Total: 2700m
Post- Training Nutrition 450-500 Cal | 60g C | 20g P | 15g F | 34oz H2O 450-500 Cal | 60g C | 20g P | 15g F | 34oz H2O 550-600 Cal | 80g C | 25g P | 15g F | 34oz H2O 600-700 Cal | 100g C | 30g P | 15g F | 34oz H2O PBJ
1/2 cup cashews + apple + 20oz milk Ham & chesse sandwich on whole Smoothie: 1 cup frozen tropical fruit + 8 oz orange Smoothie: 1/2 cup berries + banana + 8 oz orange
wheat toast + avocado + banana juice + 1/2 cup vanilla Greek yogurt + 1 scoop protein juice + 1/2 cup strawberry Greek yogurt + 4 Tbsp
powder + 1 Tbsp chia seeds Peanut Butter + 2Tbsp flax seeds
AFSOC Prep Phase 5

Clif Bar + banana Clif Bar + banana 1 cup Kashi cereal + milk + Clif Bar + Banana
blueberries
Ruck 5-6 miles 45-55lbs 8.5 miles 45-55lbs 9 miles 45-55lbs 10 miles 45-55lbs REST AND RECOVER
During-Training Nutrition Sips of water or sports drink as needed 200-240 Cal | 60g C | 32oz H2O 200-240 Cal | 60g C | 32oz H2O 300-360 Cal | 90g C | 32oz H2O
@Mile 3 & 6: 1 Packet @Mile 3 & 6: 1 Packet @Mile 3, 5, & 7: 1
sports chews or gel sports chews or gel Packet sports chews or gel
Post- Training Nutrition 550-600 Cal | 80g C | 25g P | 15g F | 34oz H2O 600-700 Cal | 100g C | 30g P | 15g F | 34oz H2O 2 600-700 Cal | 100g C | 30g P | 15g F | 34oz H2O 600-700 Cal | 100g C | 30g P | 15g F | 34oz H2O PBJ
Egg & chesse sandwich on whole wheat toast + packets oatmeal (1 cup) + 2 Tbsp honey + 1 cup Smoothie: 1 cup frozen tropical fruit + 8 oz orange Smoothie: 1/2 cup berries + banana + 8 oz orange
hashbrown potatoes + orange juice blueberries + almonds + 1 cup Greek yogurt juice + 1/2 cup vanilla Greek yogurt + 1 scoop protein juice + 1/2 cup strawberry Greek yogurt + 4 Tbsp
powder + 1Tbsp chia seeds + 1/4 cup dry oats Peanut Butter + 2Tbsp flax seeds

AFSOC Prep Phase 1 Training and Nutrition Plan

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AFSOC Prep Phase 1 Training and Nutrition Plan

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AFSOC Prep Phase 1

MONDAY WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5

BB Front Squat 3x8 3x10 3x10 3x12 3x12

TUESDAY WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5

1 Arm DB Row 3x8 3x10 3x10 3x12 3x12

WEDNESDAY WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5

Off Day Submax Non Weight Bearing Cardio 30-45 Mins

THURSDAY WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5

BB or Trap Bar Deadlift 3x8 3x10 3x10 3x12 3x12

FRIDAY WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5

SATURDAY WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5

Post-Training Nutrition Reference Performance Plate Nutrition Concept #6

MONDAY WEEK 6 WEEK 7 WEEK 8 WEEK 9 WEEK 10

During-Training Nutrition Sips of water or sports beverage as needed

TUESDAY WEEK 6 WEEK 7 WEEK 8 WEEK 9 WEEK 10

WEDNESDAY WEEK 6 WEEK 7 WEEK 8 WEEK 9 WEEK 10

THURSDAY WEEK 6 WEEK 7 WEEK 8 WEEK 9 WEEK 10

During-Training Nutrition Sips of water or sports beverage as needed

Running Intervals 2x800's 5x800's 4x600's 2x600's 10x400's

FRIDAY WEEK 6 WEEK 7 WEEK 8 WEEK 9 WEEK 10

DB Suitcase Carry 2x50yds 3x50yds 3x50yds 3x50yds 3x50yds

SATURDAY WEEK 6 WEEK 7 WEEK 8 WEEK 9 WEEK 10

MONDAY WEEK 11 WEEK 12 WEEK 13 WEEK 14 WEEK 15

During-Training Nutrition Sips of water or sports beverage as needed

TUESDAY WEEK 11 WEEK 12 WEEK 13 WEEK 14 WEEK 15

1 Arm DB Row 2x10 4x8 4x6 4x5 4x5

Swimming Warm Up: WarmSports

WEDNESDAY WEEK 11 WEEK 12 WEEK 13 WEEK 14 WEEK 15

Post-Training Nutrition Reference Performance Plate Nutrition Concept #6

During-Training Nutrition Sips of water or sports beverage as needed

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DB Chest Supported Row 2x10 4x8 4x6 4x5 4x5

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SATURDAY WEEK 11 WEEK 12 WEEK 13 WEEK 14 WEEK 15

MONDAY WEEK 16 WEEK 17 WEEK 18 WEEK 19 WEEK 20

During-Training Nutrition Sips of water or sports drink as needed

TUESDAY WEEK 16 WEEK 17 WEEK 18 WEEK 19 WEEK 20

WEDNESDAY WEEK 16 WEEK 17 WEEK 18 WEEK 19 WEEK 20

THURSDAY WEEK 16 WEEK 17 WEEK 18 WEEK 19 WEEK 20

During-Training Nutrition Sips of water or sports drink as needed

FRIDAY WEEK 16 WEEK 17 WEEK 18 WEEK 19 WEEK 20

DB Bench Press 2x8 4x6 4x6 4x5 4x5

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DB Lateral Lunge 2x8 3x6 3x6 3x5 3x5

During-Training Nutrition Sips of water or sports drink as needed

TUESDAY WEEK 21 WEEK 22 WEEK 23 WEEK 24 WEEK 25

WEDNESDAY WEEK 21 WEEK 22 WEEK 23 WEEK 24 WEEK 25

THURSDAY WEEK 21 WEEK 22 WEEK 23 WEEK 24 WEEK 25

DB Rear Foot Elevated Split Squat 2x8 3x6 3x6 3x5

During-Training Nutrition Sips of water or sports drink as needed

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Swimming Warm Up: Warm Up: Warm Up: Warm Up:

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