{"product_id":"combat-controller-cct-preparation-12-week-program","title":"Combat Controller, CCT Preparation (12 week program)","description":"\u003ch3\u003eThe CCT pipeline is measured in years. It starts by finding out whether the water beats you.\u003c\/h3\u003e\n\n\u003cp\u003eAir Force Special Warfare screens hard and early, and the pool is where most candidates discover their limit. Combat Control asks for a swimmer, a runner and a rucker who can then go learn a second profession entirely. This is twelve weeks aimed at the physical gate — surface swim speed, lung tolerance, run capacity and barbell strength, all progressed from your own testing.\u003c\/p\u003e\n\n\u003ch4\u003eThe engine behind it\u003c\/h4\u003e\n\n\u003cp\u003eYou test once, the workbook does the rest. Enter a lift for weight and reps and it estimates your one-rep max, sets a training max from it, and calculates every prescribed weight for all twelve weeks as a percentage of that number, rounded to the nearest 5 lb so it matches the plates on the bar. Enter a timed run and it builds your full pace table — Zone 2 endurance through anaerobic capacity, from 200 m out to marathon distance — plus treadmill speed and grade conversions. Nothing is generic. Every number on the page is yours.\u003c\/p\u003e\n\n\u003cp\u003eEnter your 500 yd combat sidestroke time and every swim interval for twelve weeks is set. Enter your max static breath hold and the CO2 and O2 tables build themselves.\u003c\/p\u003e\n\n\u003ch4\u003eWhat is inside\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eTwelve weeks, five training days a week,\u003c\/strong\u003e in three four-week phases. Each phase tests, builds for two weeks, hits a max-effort week, then deloads and retests.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA five-day testing block\u003c\/strong\u003e that seeds everything: squat, bench, deadlift and overhead press for a rep max; max pullups, dips and toes-to-bar; a 500 yd combat sidestroke for time; a 5-mile run; a max static breath hold taken after twenty minutes of genuine rest; and timed pushups, situps and burpees over the bar.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eCombat sidestroke and freestyle interval programming\u003c\/strong\u003e — ten pre-built swim sessions building from 800 m to 1,300 m of volume, running 50 m and 100 m repeats through 200 m and 500 m efforts up to a continuous 800 m. Every target time is generated from your own 500 yd test.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA complete swim pace table\u003c\/strong\u003e for combat sidestroke and freestyle, Zone 2 through max, across 50 m to 1.2 miles.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFour types of breath-hold table\u003c\/strong\u003e — general and specific CO2, general and specific O2 — run five days a week and scaled entirely from your max hold. CO2 tables keep the hold steady while recovery shrinks; O2 tables keep recovery steady while the hold grows. The specific tables replace clock recovery with breath counts to mimic a real surface interval. You retest the max hold at the end of each phase and the tables rebuild.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBreath-hold safety stated in the workbook:\u003c\/strong\u003e dryland only, never within thirty minutes of a workout or swim, and if performed in water — which the program does not recommend — only with a safety in position to pull you out.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eRunning from 4 up to 6 miles\u003c\/strong\u003e with a 5-mile time trial, plus mile, 800 m and 400 m repeats, treadmill grade guidance, and a full pace table out to marathon distance.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe four-lift barbell core\u003c\/strong\u003e — squat, bench, deadlift, overhead press — on percentage-driven loading with a week-three AMRAP that recalculates your max from the reps you actually got.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWeighted pullup and dip progressions,\u003c\/strong\u003e plus a video library covering combat sidestroke, freestyle, and every barbell lift.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cstrong\u003eThe standards printed on the sheet:\u003c\/strong\u003e 500 yd combat sidestroke under 10:30 · 70+ pushups in two minutes · 10+ pullups · 60+ situps · 5-mile run under 37:00 · 3:00+ breath hold · 1.5-mile under 10:30.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eHybrid Strength Index.\u003c\/strong\u003e The workbook scores you on RLP's own metric — deadlift strength divided by mile pace — and benchmarks it against the field: special operations 70+, infantry, firefighters and MMA 60+, police 50+, climbers and triathletes 40–50, runners 30+. One number that tells you whether you are strong, fast, or actually both.\u003c\/p\u003e\n\n\u003ch4\u003eWho this is for\u003c\/h4\u003e\n\n\u003cp\u003eCombat Control candidates and anyone preparing for Air Force Special Warfare selection who needs swimming, running and strength moving together, and who would rather train to a number than to a feeling.\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 12 weeks · three 4-week phases · 5 days per week\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTabs:\u003c\/strong\u003e program · Run Table · Swim Table · Breath Hold Daily Workouts · How To Video Links\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEquipment:\u003c\/strong\u003e barbell and rack, pullup bar, dip station, pool access, and a track or measured route\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. Breath-hold training carries real risk — perform it on dry land, never alone in water, and never within thirty minutes of a workout or swim. 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":48681130590528,"sku":"","price":59.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/14_Combat-Controller-Prep.png?v=1786932857","url":"https:\/\/www.runliftperform.com\/products\/combat-controller-cct-preparation-12-week-program","provider":"RunLiftPerform.com","version":"1.0","type":"link"}