Army Physical Fitness Test (APFT) FM 21-20 / TC 3-22.20 Training Info

Army Fitness Handbook – 9 – Prepare for Airborne School

Prepare for Airborne School


WORKOUT A

EXERCISE WEEK 1 WEEK 2 WEEK 3 WEEK 4
Jump
Squat
Weight/Reps Weight/Reps Weight/Reps Weight/Reps
Set 1
12-15
/ / / /
Set 2
12-15
/ / / /
Set 3
12-15
/ / / /
Leg
Curls
Weight/Reps Weight/Reps Weight/Reps Weight/Reps
Set 1
12-15
/ / / /
Set 2
12-15
/ / / /
Set 3
12-15
/ / / /

Dumbell Step-ups
Weight/Reps Weight/Reps Weight/Reps Weight/Reps
Set 1
12-15
/ / / /
Set 2
12-15
/ / / /
Set 3
12-15
/ / / /

Standing Calf Raises
Weight/Reps Weight/Reps Weight/Reps Weight/Reps
Set 1
12-15
/ / / /
Set 2
12-15
/ / / /
Set 3
12-15
/ / / /

ABDOMINAL

Sit-ups 50-100
Crunches 50-100
Flutter
Kicks
25-50

* Practice jump
squats with feet and knees together.  Reduce the rest time between work sets to
fatigue muscles and stimulate muscle growth.

WORKOUT B

EXERCISE WEEK 1 WEEK 2 WEEK 3 WEEK 4

Pull-ups
Weight/Reps Weight/Reps Weight/Reps Weight/Reps
Set 1
12-15
/ / / /
Set 2
12-15
/ / / /
Set 3
12-15
/ / / /

Reverse Close-grip Lat Pull-downs Using Rope
Weight/Reps Weight/Reps Weight/Reps Weight/Reps
Set 1
12-15
/ / / /
Set 2
12-15
/ / / /
Set 3
12-15
/ / / /

Deadlift
Weight/Reps Weight/Reps Weight/Reps Weight/Reps
Set 1
12-15
/ / / /
Set 2
12-15
/ / / /
Set 3
12-15
/ / / /

Push-ups (Regular)
Weight/Reps Weight/Reps Weight/Reps Weight/Reps
Set 1
12-15
/ / / /
Set 2
12-15
/ / / /
Set 3
12-15
/ / / /

Push-ups (Close)
Weight/Reps Weight/Reps Weight/Reps Weight/Reps
Set 1
12-15
/ / / /
Set 2
12-15
/ / / /
Set 3
12-15
/ / / /

Front Raises
Weight/Reps Weight/Reps Weight/Reps Weight/Reps
Set 1
12-15
/ / / /
Set 2
12-15
/ / / /
Set 3
12-15
/ / / /

ABDOMINAL

Sit-ups 50-100
Crunches 50-100
Flutter
Kicks
25-50

For push-ups
and pull-ups adjust repetitions to ability. Do negative repetitions with
assistance to achieve muscle failure. Rest 2 minutes between sets

 


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