{"product_id":"pj-preparation-12-week-program","title":"PJ Preparation (12 week program)","description":"\u003ch3\u003eThat others may live. First you have to still be functioning yourself.\u003c\/h3\u003e\n\n\u003cp\u003ePararescue asks for a swimmer who can also run, lift, and then perform medicine at the worst moment of somebody else's life. The pipeline is long and the front gate is physical. This is twelve weeks built for that gate — swim speed and volume, structured breath-hold tolerance, running, and a barbell base that keeps you durable through the years that follow.\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\u003eOne testing block per phase drives everything: your lifts set your loading, your 5-mile sets your paces, your 500 yd combat sidestroke sets your swim intervals, and your max hold builds your breath-hold tables.\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\u003ePJ candidates preparing for the PAST and the pipeline beyond it, and anyone who needs water confidence, aerobic capacity and strength developed on the same twelve weeks instead of in sequence.\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":48681130688832,"sku":"","price":59.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/13_PJ-Preparation.png?v=1786932820","url":"https:\/\/www.runliftperform.com\/products\/pj-preparation-12-week-program","provider":"RunLiftPerform.com","version":"1.0","type":"link"}