The Pararescue
Graduate Workout Schedule
MSgt Adam Pope’s Industrial Workout for Selection Grads
By: Nathanael
Morrison
Comrades!
Are you
looking for a workout that will keep you in great shape during the pipeline and
throughout your years on the team? Adam Pope came up with this work out some
eight years ago to keep my team and me in check. Seems we were out causing all
sorts of trouble once we graduated from selection because maintaining the
standard once you get there isn’t all that difficult. So what did he do? He
raised our standards and gave us this workout! This made sure we concentrated
on working out and not on women and beer (both are very important to an
operator). Needless to say, this workout kicked our butts! But more
importantly, it worked better than any other full spectrum workout I have ever
done (meaning running, swimming, and cals. Not load bearing, rucking, etc…). We
were animals! This workout was so effective that one day while we were slogging
through a grueling chest workout, Adam dropped a no notice PT test on us. First
exercise, push-ups! Despite having done ¾ of a bodybuilding chest workout, we
all passed with flying colors. You can imagine our relief!
I have
reprinted the work out below but be warned, this is a mother of a workout and
you should definitely cycle on and off of it to avoid over training. For those
of you wondering about Kettlebell applications, I am in the middle of revamping
this workout to include Kettlebells and high tension techniques. Until then,
give it a try and ENJOY!
The Pararescue Graduate Workout Schedule
Monday: PT Evaluation
3-Mile Run (21 min or less)
Calisthenics: Pullups 13+;
Pushups 70+; Sit-ups 75+
Swim: 2000m in under
39:00min (40 laps in a 25m pool)(freestyle or finning)
Tuesday: Water
Confidence & Calisthenics
Water Confidence Drills
|
*Underwaters
|
6 x30m (2-min rest interval)
|
|
*Mask & Snorkel
(side)
|
2 x25m (2-min rest)
|
|
*Mask & Snorkel
(front)
|
1 x35m
|
|
*Buddy Breathing
|
2-min (Full harassment)
|
|
*Treading Water (hands
up)
|
2 x 3.5min (1 min rest)
|
|
Knots
|
1 x2 Knots Per Breath & 1x 3KPB
|
|
Bobbing
|
1-min fins on feet & 3-min w/fins on hands
(Full Gear)
|
|
Equipment Recovery
|
2 x1-min Treading (Full Gear)
|
|
Weight Belt Swim
|
1 x 10min (16lbs)
|
|
*Ten ups
|
1 x20m
|
* To be
completed when instructor is not present at the pool
-Full Gear is: Twin-80 Tanks, 16lb weight belt, Mask, Fins,
BDU’s (on occasion)
-2-knot series is two ropes, two knots: Girth Hitch and
Bowline. 3-knot series is two ropes, 3 knots: Girth Hitch, Bowline, and
Square Knot.
Pulls-ups/Chins: 2
x30sec
Abs: Hanging Leg Lifts
(slow): 2 x1 min (10 sec rest
between sets)
Lying leg lifts: 60
Half sit-ups: 50
Rest: 10 sec
Lying leg lifts: 60
Half sit-ups: 50
Speed-rocking sit-ups: To Failure
Rest: 10 sec
Side-ups:
25/side
Pushups: Standard-grip: 3 x1 min (approx 50+ reps)
Close-grip: 2 x45sec
Chinese: 2
x30sec
Flutter Kicks: 1:30min
x 2 sets
1:00min x 3 sets
:45sec x 2 sets
10-Count Body
Builders: 50reps
Wednesday: Running, Swim, Cals
Run: 30:00 min x -8:00 pace
Swim
Fin Swim: 1500m
with rocket fins x27:00min
Rest & Stretch: 10:00
min.
Swim Training: 4
x100m (3.5min rest)
2 x200m (5min rest)
4 x100m (3.5min rest)
2 x50m (:45sec rest)
Pulls/Chins/pulls: 10
each
Abs: Hanging
Leg Lifts (slow): 2 sets x 1min
(10 sec rest between sets)
Lying
leg lifts: 70
Half
sit-ups: 50
Rest: 10
sec
Lying
leg lifts: 60
Half
sit-ups: 55
Speed-rocking
sit-ups: To
failure
Side-ups:
25/side
Pushups: Standard-grip: 3
x50
Close-grip 2
x50
Chinese 2
x15
Standard-grip:
1 x40 (slow)
Flutter-Kicks (sets x
reps): 2x75
1x50
2x25
2x50
2x75
10-Count Body
Builders: 30reps
Weight Training: Back
and Biceps
Thursday: Intervals & Cals
() = Reduced version
Jog ½ mile, light
stretching x5min
220’s: 8
(6) x :40sec (jog to start line and start again)
440’s: 6
(4) x :75sec (Jog 220, walk 220, restart)
880’s: 4
(2) x 2:45-3:00min (walk 440 and restart)
1 Mile: 2
(1) x 6:35min (walk 440 and restart)
REST x5 min.
2 Mile: 1
x 8:00-8:15 pace (cool down run)
Pulls/Chins/Pulls: 2
x30sec each
Abs: Hanging Leg Raises: 2
x1 min (10 sec rest between sets)
Lying
leg lifts: 60
Half
sit-ups: 50
Rest
10 sec
Lying
leg lifts: 60
Half
sit-ups: 50
Speed rocking sit-ups: To Failure
Side-ups: 25/side
Pushups: Standard-grip: 3 x1:30min
Close grip: 2
x:45 sec
Chinese: 2
x:30 Sec
Flutter Kicks: 2
x2:30 min
3 x2:00 min
2 x1:30 min
10-Count Body
Builders: 50ea 10 count
Weight Training: Chest
& Triceps
Friday: Run, Water Con, Cals
Run: 65-75min (7-10 miles)
Water Confidence Drills
|
*Underwaters
|
6 x30m (2-min rest interval)
|
|
*Mask & Snorkel
(side)
|
2 x25m (2-min rest)
|
|
*Mask & Snorkel
(front)
|
1 x35m
|
|
*Buddy Breathing
|
2-min (Full harassment)
|
|
*Treading Water (hands
up)
|
2 x 3.5min (1 min rest)
|
|
Knots
|
1 x2 Knots Per Breath & 1x 3KPB
|
|
Bobbing
|
1-min fins on feet & 3-min w/fins on hands
(Full Gear)
|
|
Equipment Recovery
|
2 x1-min Treading (Full Gear)
|
|
Weight Belt Swim
|
1 x 10min (16lbs)
|
|
*Ten ups
|
1 x20m
|
* To be
completed when instructor is not present at the pool
-Full Gear is: Twin-80 Tanks, 16lb weight belt, Mask, Fins,
BDU’s (on occasion)
-2-knot series is two ropes, two knots: Girth Hitch and
Bowline. 3-knot series is two ropes, 3 knots: Girth Hitch, Bowline, and
Square Knot.
Pull-ups: 14
Sit-ups: 90
Pushups: 80
Flutter Kicks: 75
Weight Training: Legs,
Back, Shoulders
Saturday: Run, Swim, Cals
Run: Road race or cross country run. Minimum 4 miles.
Swim: Light swim, 1000m.
Cals: Light calisthenics if any.
