Airforce Physical Fitness Test Prep
Currahee Strength
Tactical / MilitaryThis program is designed for the men and women of the United States Air Force. Through out this 4 week program we will focus muscular strength, endurance, metabolic conditioning, and mobility. This program is designed to make you combat ready and increase your physical fitness test score along the way.
A1
Cardio
1 x 5:00
A2
Shoulder Pre-Hab
2 x 6
A3
Push-Up
2 x 12
B
Bench Press
8 x 0:20 @ 0:10
C
Incline DB Bench Press
8 x 0:20 @ 0:10
D
Elbows Out DB Tricep Press
8 x 0:20 @ 0:10
E
Tricep Pushdown
8 x 0:20 @ 0:10
F
The Shoulder Protocol
1 x 1:00
A
Cardio
1 x 5:00
B
Rowing
8 x 0:20 @ 0:10
C
Lying Leg Raise On Bench
8 x 0:20 @ 0:10
D
Rowing
8 x 0:20 @ 0:10
E
Aquaman Hold
6 x 0:20 @ 0:10
F
Banded Anterior hip mobilization
G
Scorpion
3 x 8
A
Rowing
1 x 5:00
B
Lat Pulldown
8 x 0:20 @ 0:10
C
Bent Over DB Row
8 x 0:20 @ 0:10
D
Back Extension
6 x 0:20 @ 0:10
E
Jumping Pull-Up
5 x 0:20 @ 0:10
F
DB Bicep Curls
8 x 0:20 @ 0:10
G
Alternating DB Hammer Curl
8 x 0:20 @ 0:10
H
Iron Cross
1 x 1:00
I
The Shoulder Protocol
A
Cardio
1 x 5:00
B
Sprint
4 x 400
C
Crunch
8 x 0:20
D
Knees to Elbows
8 x 0:20 @ 0:10
Circuit
A
2 rounds 200m Jog 15 ft walking lunges 10 banded good mornings
B
Air Squat
8 x 0:20 @ 0:10
C
Leg Press
8 x 0:20 @ 0:10
D
Lying Leg Curl
8 x 0:20 @ 0:10
E
Calf Raise
8 x 0:20 @ 0:10
Circuit
F
2 rounds of 1 minute each Thigh stretch (R/L) Hamstring stretch standing Calf stretch (R/L)
G
Banded Posterior Hip Mobilization
Josh Cain
Hey, my name's Josh. I am an army veteran who helps our brothers and sisters stay fit throughout their careers. I am a certified Master trainer through ISSA and my passion for fitness is second to none. Whether you are looking for just a training plan or a full-on coach I have you covered.
If you're ready to improve your USAF assessment, be at the top of your game for the fight, and break your limits, then you need to sign up today!
Get Airforce Physical Fitness Test Prep
Josh Boshears
Rehab on the Flight Deck
Verified Athlete"I’ve been working out with Josh for over a year, using a custom training plan and using his recommended nutrition supplements. He’s helped tailor my workouts to protect my back, neck and knee injuries from years of playing high-impact sports. Do yourself a favor and get started with him now."
Katie Boshears
40 pounds down postpartum!
Verified Athlete"I began training with Josh four months after giving birth to my second child and undergoing my second cesarean section. I needed to lose roughly 40 pounds and recover a significant amount of muscle mass and strength. He customized my fitness plan to fit my busy life as a military spouse and mother."