{"product_id":"air-force-pt-test-prep-4-week-program","title":"Air Force PT Test Prep (4 Week Program)","description":"\u003ch3\u003eThe Air Force test has options. Train the ones you are actually going to pick.\u003c\/h3\u003e\n\n\u003cp\u003eSince the assessment was rebuilt you can choose your cardio component and your core component — and most people pick badly, because they have never trained the alternates. This four-week workbook covers the whole menu: the 1.5-mile run and the 20 m HAMR shuttle, hand-release and standard pushups, the plank and the cross-leg reverse crunch.\u003c\/p\u003e\n\n\u003ch4\u003eHow it builds your program\u003c\/h4\u003e\n\n\u003cp\u003eYou test first, then the workbook does the arithmetic. Every prescribed set is a calculated percentage of the max you actually recorded — if you tested 18 pullups, you get sets sized for an 18-pullup athlete, and they climb as the weeks progress. Your timed run seeds a full pace table, Zone 2 endurance through anaerobic speed, so every run has a target instead of a vibe.\u003c\/p\u003e\n\n\u003ch4\u003eWhat is inside\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFive training days a week:\u003c\/strong\u003e distance and strength, a shuttle-run improvement day, a calisthenics strength and anaerobic day, a Zone 2 distance run, and a speed and track day.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEvery component covered,\u003c\/strong\u003e primary and alternate, so you can find out which pairing actually scores best for you before test day rather than after.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eRep prescriptions calculated from your tested maxes\u003c\/strong\u003e for dips, chinups, hand-release pushups, toes-to-bar, burpees over the bar and the cross-leg reverse crunch.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA stated four-week arc:\u003c\/strong\u003e weeks one and two build, week three is max effort, week four deloads.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe scoring made explicit\u003c\/strong\u003e — Excellent at 90 points and above, Satisfactory 75 to 89.9 — alongside the component standards: 1.5-mile under 10:30 \/ 12:00, 35 \/ 23 hand-release pushups, 57 \/ 39 one-minute pushups, 42 \/ 36 cross-leg reverse crunches, 2:45+ \/ 2:05+ plank, 80 \/ 64 HAMR shuttle lengths.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA movement library\u003c\/strong\u003e including demos for the two events nobody has ever been taught properly: the cross-leg reverse crunch and the hand-release pushup.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch4\u003eWho this is for\u003c\/h4\u003e\n\n\u003cp\u003eAirmen and Guardians who want an Excellent, anyone deciding between the run and the shuttle, and anyone whose core component is quietly costing them points.\u003c\/p\u003e\n\n\u003ch4\u003eSpecifications\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFormat:\u003c\/strong\u003e Excel workbook (.xlsx), auto-calculating. Printable.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLength:\u003c\/strong\u003e 4 weeks · 5 days per week · build, peak, deload\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTabs:\u003c\/strong\u003e program · Movement Library\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEquipment:\u003c\/strong\u003e pullup bar, dip station, measured route. No barbell required.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDelivery:\u003c\/strong\u003e instant digital download\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cem\u003eThis is a training tool, not medical advice. Clear hard training with your physician if you have any reason to.\u003c\/em\u003e\u003c\/p\u003e","brand":"RunLiftPerform.com","offers":[{"title":"Default Title","offer_id":48681131409728,"sku":"","price":29.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/US_Air_Force_logo.png?v=1721765618","url":"https:\/\/www.runliftperform.com\/products\/air-force-pt-test-prep-4-week-program","provider":"RunLiftPerform.com","version":"1.0","type":"link"}