usafa pact regimen

To help ensure you arrive at the Academy in top physical form,Academy instructors have created this PACT regimen forincoming cadets.

INSTRUCTIONSSelect the regimen best suited to current level of fitness(good or fair) and the amount of time remaining before you arrive.

Complete that regimen every week for two to four weeks, thenprogress to a more advanced regimen as your fitness improvesand your Academy arrival date nears.

PACTPRE-ARRIVAL CADET TRAINING

THE ACADEMY EDUCATES, TRAINS,AND INSPIRES MEN AND WOMEN TOBECOME OFFICERS OF CHARACTER

WARM UPJumping Jacks: 40 repsFlutter Kicks: 40 repsArm Circles: 20 reps forwardArm Circles: 20 reps backwardJog: mileLight Stretching: 10 min.

WORKOUTPull-Ups: max reps x 1 setBicep Curls with dumbbells or barbell: 12 reps x 2 setsPush-Ups: max reps x 1 setJog: 1/2 mile x 2 reps (walk mile between reps)Bent Leg Sit-Up: max reps x 1 setBack Extension: 12 reps x 2 setsDumbbell Calf Raise: 20 reps x 2 sets

COOLDOWNStretching: 10 min.

Jog mile and stretch 10-15 min.Jog 1 mile to loosen muscles

WARM UPJumping Jacks: 40 repsFlutter Kicks: 40 repsPush-Ups: 20 repsJog: mileLight Stretching: 10 min.

WORKOUTWide Grip Lat Pulldown: 12 reps x 2 setsBicep Curls with dumbbells or barbell: 12 reps x 2 setsSprint: 100 yards x 3 sets (2 min. rest between reps)Sprint: 200 yards x 2 sets (4 min. rest between reps)Walk: mileCrunches: max reps x 1 setDumbbell Calf Raise: 20 reps x 2 sets

COOL DOWNStretching: 10 min.



WORKOUTPull-Ups: max reps x 1 setBicep Curls with dumbbells or barbells: 12 reps x 2 setsPush-Ups: max reps x 1 setJog: 1 mileWalk: mileBent Leg Sit-Up: max reps x 1 setBack Extension: 12 reps x 2 setsDumbbell Calf Raise: 20 reps x 2 sets


Rest


WORKOUTPull-Ups: max reps x 1 setBicep Curls with dumbbells or barbell: 12 reps x 1 setPush-Ups: max reps x 1 setJog: 1/4 mile x 2 reps (Walk mile between reps)Bent Leg Sit-Up: max reps x 1 setBack Extension: 12 reps x 1 setDumbbell Calf Raise: 20 reps x 1 set


Jog mile and stretch 10-15 min.Jog mile to loosen muscles


WORKOUTWide Grip Lat Pulldown: 12 reps x 1 setBiceps Curl with dumbbells or barbell: 12 reps x 1 setSprint: 100 yards x 2 sets (2 min. rest between reps)Sprint: 200 yards x 2 sets (4 min. rest between reps)Walk: mileCrunches: max reps x 1 setDumbbell Calf Raise: 20 reps x 1 set


Jog mile and stretch 10-15 min.Jog mile to loosen muscles


WORKOUTPull-Ups: max reps x 1 setBicep Curls with dumbbells or barbell: 12 reps x 1 setPush-Ups: max reps x 1 setJog: 1 mileWalk: mileBent Leg Sit-Up: max reps x 1 setBack Extension: 12 reps x 1 setDumbbell Calf Raise: 20 reps x 1 set


Rest

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6&7

PHYSICAL CONDITION: GOOD PHYSICAL CONDITION: FAIR

WeeksfromArrival

12+

PACT


WORKOUTPull-Ups: max reps x 2 setsBicep Curls with dumbbells or barbell: 12 reps x 3 setsPush-Ups: max reps x 2 setsRun: miles x 2 reps (walk mile between reps)Bent Leg Sit-Up: max reps x 2 setsBack Extension: 12 reps x 3 setsDumbbell Calf Raise: 25 reps x 2 sets


Jog mile and stretch 10-15 min.Jog 1.5 miles to loosen muscles


WORKOUTWide Grip Lat Pulldown: 12 reps x 3 setsBicep Curls with dumbbells or barbell: 12 reps x 3 setsSprint: 100 yards x 4 sets (2-3 min. rest between reps)Med. Run: mile x 2 sets (2-3 min. between reps)Walk: mileBent Leg Sit-Up: max reps x 2 setsDumbbell Calf Raise: 25 reps x 2 sets




WORKOUTPull-Ups: max reps x 2 setsBicep Curls with dumbbells or barbell: 12 reps x 2 setsPush-Ups: max reps x 2 setsJog: 2 milesWalk: mileBent Leg Sit-Up: max reps x 2 setsBack Extension: 12 reps x 2 setsDumbbell Calf Raise: 25 reps x 2 sets


Rest


WORKOUTPull-Ups: max reps x 1 setBicep Curls with dumbbells or barbell: 12 reps x 2 setsPush-Ups: max reps x 1 setJog: 1/2 mile x 2 reps (walk mile between reps)Bent Leg Sit-Up: max reps x 1 setBack Extension: 12 reps x 2 setsDumbbell Calf Raise: 20 reps x 2 sets




WORKOUTWide Grip Lat Pulldown: 12 reps x 2 setsBicep Curls with dumbbells or barbell: 12 reps x 2 setsSprint: 100 yards x 3 sets (2 min. rest between reps)Sprint: 200 yards x 2 sets (4 min. rest between reps)Walk: mileCrunches: max reps x 1 setDumbbell Calf Raise: 20 reps x 2 sets




WORKOUTPull-Ups: max reps x 1 setBicep Curls with dumbbells or barbell: 12 reps x 2 setsPush-Ups: max reps x 1 setJog: 1 mileWalk: mileBent Leg Sit-Up: max reps x 1 setBack Extension: 12 reps x 2 setsDumbbell Calf Raise: 20 reps x 2 sets


Rest

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6&7


WeeksfromArrival

6-12

PACT


WORKOUTPull-Ups: max reps x 3 setsBicep Curls with dumbbells or barbell: 12 reps x 3 setsPush-Ups: max reps x 3 setsRun: 1.5 miles x 2 reps (6-8 min. rest between reps)Walk: mileBent Leg Sit-Up: max reps x 3 setsBack Extension: 12 reps x 2 setsDumbbell Calf Raise: 25 reps x 2 sets

COOLDOWNStretching: 10 minutes

Jog mile and stretch 10-15 min.Jog 2 miles


WORKOUTWide Grip Lat Pulldown: 12 reps x 3 setsBicep Curls with dumbbells or barbell: 12 reps x 3 setsSprint: 100 yards x 2 sets (2-3 min. between sets)Med. Run: mile x 2 sets (2-3 min. between sets)Walk: mileBent Leg Sit-Up: max reps x 3 setsDumbbell Calf Raise: 25 reps x 2 sets


Jog mile and stretch 10-15 min.Jog 2 miles


WORKOUTPull-Ups: max reps x 3 setsStanding Long Jump: max distance x 5 repsBicep Curls with dumbbells or barbell: 12 reps x 3 setsPush-Ups: max reps x 3 setsJog: 3 milesWalk: mile Bent Leg Sit-Up: max reps x 3 setsBack Extension: 12 reps x 3 setsDumbbell Calf Raise: 25 reps x 2 sets


Rest


WORKOUTPull-Ups: max reps x 2 setsBicep Curls with dumbbells or barbell: 12 reps x 3 setsPush-Ups: max reps x 2 setsRun: mile x 2 reps (walk mile between reps)Bent Leg Sit-Up: max reps x 2 setsBack Extension: 12 reps x 3 setsDumbbell Calf Raise: 25 reps x 2 sets




WORKOUTWide Grip Lat Pulldown: 12 reps x 3 setsBicep Curls with dumbbells or barbell: 12 reps x 3 setsSprint: 100 yards x 4 sets (2-3 min. rest between reps)Med. Run: mile x 2 sets (2-3 min. between reps)Walk: mileBent Leg Sit-Up: max reps x 2 setsDumbbell Calf Raise: 25 reps x 2 sets




WORKOUTPull-Ups: max reps x 2 setsBicep Curls with dumbbells or barbell: 12 reps x 2 setsPush-Ups: max reps x 2 setsJog: 2 milesWalk: mileBent Leg Sit-Up: max reps x 2 setsBack Extension: 12 reps x 2 setsDumbbell Calf Raise: 25 reps x 2 sets

COOL DOWNStretching: 10 minutes

Rest

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6&7


WeeksfromArrival

0-6

PACT

usafa pact regimen

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