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Airforce Physical Fitness Test Prep

Currahee Strength

Tactical / Military
Coach
Josh Cain

This 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.

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Increase Physical Fitness Score
Air Force PT is to maintain your current level of fitness. This program is designed to break your own limits.
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Have a "PROVEN" plan!
With the USAF Fitness Assessment prep plan, you will have a plan that has been tried and proven. So you are never left wondering IF you are headed in the right direction.
Features
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Each video has an instructional video that correlates to the exercise.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.
Equipment
Required
Free weights
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

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

Monday
Week 1 Day 2

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

Tuesday
Week 1 Day 3

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

Wednesday
Week 1 Day 4

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

Thursday
Week 1 Day 5

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

Coach
coach-avatar 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.

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Break Your Limits

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
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FAQs
How long is the program?
The program is 4 weeks long.
Who is this program for?
This program is for active duty, reserves, and people who would one day like to join the military.
what happens if I miss a day?
The world is not over. You can pick it up the next day.
How much communication will I get with the coach?
This is a self-guided training program. However, if you would like to upgrade to a full-on coaching program you can send me a message through the Train Heroic app.
The Proof
verified-athlete-avatar 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."

verified-athlete-avatar 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."

Airforce Physical Fitness Test Prep