Air Force PJ Workout – Pararescue Training

The Air Force PJ’s are known as the ParaRescueman.  If your butt is in a jam – these are the guys that come through hell and high water to fish you out.

Training for the PJ’s is one of the toughest water survival camps in the world.  You must be very fluent in the water – for hours and days on end.
Check out this list of dry land and swim workouts to help you get ready for the challenge of the Air Force PJ workout.

Air Force PJ Test for entrance into the program.

– Swim 20m underwater (pass / fail)
– Swim 500m – within 16:00 (sidestroke or freestyle) (sub 9:00)
– 1.5 mile run – within 10:30 (sub 9:00)
– Pullups – 8 (20+)
– Flutterkicks – 50 in 2:00 (100)
– Situps – 50 in 2:00 (100)
– Pushups – 50 in 2:00 (100)

WORKOUT #1

“Nicole” workout
As Many Rounds as Possible (AMRAP) in 20 minutes
Run 400 meters
Max rep pullups
score is highest number of pullups completed in each round. Log your rounds and post below in comments.

Video ParaRescue Surviving the Cut

Find out what a Navy SEAL has to say about “Surviving the Cut”

PJ Workout Tip: Spend at least 2 workouts or more in the pool. Being comfortable in the water and under stress will make or break you.

Question: What is a good book that I can read and learn more about Air Force PJ’s?

Check out the book None Braver: U.S. Air Force Pararescuemen in the War on Terrorism.

This book has received many good reviews and is considered a go to book for this group.

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Air Force PJ Workout #2

G.I. Jane workout
100 burpee pull ups for time
post time to comments

PJ Workout tip: Learn to hold your breath underwater and complete easy task like knot tying and mask retrieval. Over the next few weeks increase task and time underwater. Only perform task with a swim buddy – never alone.

Check out the Aqua Lung Rocket Diving Fins @ Amazon.com

Air Force PJ Workout #3

100 pushups
100 sit ups
100 air squats
100 burpees
100 walking lunges
run 1 mile
post time to comments

PJ workout Tip: learn to tread water and swim in full uniform. Always perform with a swim buddy. Never alone. Swimming in uniform provides extra weight and drag and will simulate a more real life/training situation.

Air Force PJ workout #4 (Swim workout)

Run to pool.

Swim 1000 meters sidestroke with fins for beginners.

1500 meters with fins intermediate swimmer.

2000 meters with fins for advanced swimmer.

Task #2. Swim on back with feet no hands for 5o meters x 2.

Task #3. Perform pool drills. Tread water with hands out of water. Three attempts. Note times for each attempt and put in log book.  Swim underwater for distance. 3 attempts. Log distances.  Do not push off side of pool. Never do these drills alone. Always with a swim buddy.
Run back to your barracks or base.

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Air Force PJ Workout #5 (swim workout)

Run to pool.
Swim 1000 meters sidestroke for beginners.
1500 intermediate swimmer.

2000 meters for advanced swimmer.

Task #2. Put on long pants and boots and swim 50 meters (beginner) 75 meters (intermediate) 100 meters (advanced). Never swim alone in this drill. Make sure lifeguard on duty and buddy on side of pool with throw rope if needed.

Task #3. Perform pool drills. Throw items into deep end and retrieve by breath hold diving. Note items picked up and distance and depth. Increase distance apart over next workouts as your skills increase. Try to fill your mask with water and then retrieve items on bottom.

Run back to your barracks or base.

PJ Workout Tip: many of us don’t live near the ocean or have access to a good pool. Find a local pond and swim for distance. It can be a little freaky – but that is the point – get comfortable being uncomfortable in different water sources. Only perform with a swim buddy. Never alone.

Video – Air Force ParaRescue fin swim technique

Check out the Cressi Dive Mask and Supernova Dry Snorkel Combo HERE

ParaRescue pool workout #1

Always have a lifeguard on duty and swim buddy in pool next to you. No exceptions.
10 lap by 25m underwater with 45 sec rest.
2 minute rest
10 lap by 25m underwater, free style back with 1 min rest
2 minute rest
25 meters underwater, take goggles off (bottom of pool while still under water) and do 5 bobs. On 5th bob grab goggles with teeth and do 5 more. surface for 6 sec and swim 25m underwater back. (repeat 5 times with 1:30 min rest)
5 min rest (very relaxed)
50m underwater. If your not there yet, then anything more than a 25m
500m freestyle sub 9min

This is a great workout to build up water confidence. If you cannot do full distances then do partials. If you cannot swim underwater yet then swim on top of the water. Adapt, improvise, overcome.

Here are a few questions from Special Forces candidates

Question: Were you required to swim 1000 meters in uniform in Navy SEAL training? No, we usually swam in dive trunks and a t shirt with life vest. When we were in the SEAL Teams then yes; on occasion we would dive in full BDU’s which helped to protect from jelly fish.

Question: What kind of fins do PJ’s use? Rocket swim fins
.
Question: What is the Air force equivalent of the Navy SEALs? The Para-rescueman or P.J. is similar in some ways.

Question: What is notable about the Air Force ParaRescue uniform? They wear berets.

Question: What is the best BDU pants to swim in? Just swim in regular issued BDU pants.

Question: Do pj’s swim more in training? Yes; Pararescueman swim a lot in training.

Question: Coach, what is the best home prep workout training for Air Force PJ’s that I can do? Check out the workouts above and the daily workouts we post at SEALgrinderPT.

Question: What is an all around shoe that I can use for cct air force? A good pair of running shoes for CCT training would be this list of shoes here:

Question: Where can I find out more info on the Air Force PJ’s? Check out the website here:

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