Air Force ParaRescue Special Forces Training

3-Month Air Force Pararescue (PJ) Workout Regime

The Air Force Pararescue (PJ) training focuses on elite physical fitness, including strength, endurance, swimming proficiency, and functional capabilities to handle rescue operations. This 3-month plan is designed to simulate PJ physical demands, emphasizing stamina, bodyweight control, and underwater confidence.

Weekly Structure
	•	Day 1: Strength & Power (Upper Body)
	•	Day 2: Endurance (Run & Swim) + Core
	•	Day 3: Strength & Power (Lower Body)
	•	Day 4: Functional Circuit & Cardio
	•	Day 5: Swim & Ruck March

Monthly Phases
	1.	Month 1: Foundation
	•	Build general strength, endurance, and basic swimming ability.
	2.	Month 2: Progression
	•	Increase intensity with heavier lifts, faster runs, and longer swims.
	3.	Month 3: Peak Performance
	•	Maximize speed, endurance, and strength while simulating real-world tasks.

Progression Over 3 Months

Workout	: Month 1  Month 2  Month 3
Pull-Ups: 3 sets to failure	4 sets to failure add weight for 3 sets.
Push-Ups	3 sets of 25 reps	3 sets of 40 reps	3 sets of 50 reps.
Run Distance	2-3 miles	4-5 miles	6+ miles.
Swim Distance	500 meters	750 meters	1,000+ meters.
Ruck March Weight	30 lbs	40 lbs	50 lbs.

Prioritize stretching, foam rolling, and hydration after workouts as well as following a high-protein, moderate-carb diet to fuel recovery and endurance.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

The core exercises are a 3 round circuit. Give yourself a rest in between cardio and core exercises


Sprint

Swim

Bicycle Crunch

Hanging Leg Raise

Lying Leg Raise

Plank

Side Plank

Endurance (Run & Swim) + Core

Squat (Barbell)

Trap Bar Deadlift

Walking Lunge (Dumbbell)

Step-Up (Weighted)

Box Jump

Calf Raise (Bodyweight)

Farmer's Walk (Weighted)

Strength & Power (Lower Body)

3 round circuit. After workout is done stretch hamstrings, quads, shoulders, and back.

Burpee

Kettlebell Swing

Push Up

Hip Thrust (Dumbbell)

Hip Thrust (Barbell)

Pull-Up (Bodyweight)

400m Sprint

Functional Circuit & Cardio

Warm up with a 200m swim at an easy pace.

100m Sprint

Goblet March

Swim & Ruck March

Have a 5-10 min warm-up before the workout

Bench Press (Barbell)

Bent Over Row (Barbell)

Plank Rows

Dip (Bodyweight)

Push Up Pyramid

Strength & Power (Upper Body)

Pull-Up (Weighted)

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