BLUF: As per the Air Force Academy Admissions page those candidates that are most successful are those individuals that take steps to develop their physical fitness level and habits, they establish a regular daily workout program and they stick sticking to it faithfully. Recommended activities include:
- Rigorous team sports (ex. Soccer or Football)
- Strenuous individual sports (Swimming or Wrestling)
- An individual fitness program including both distance running and conditioning exercises — upper-body strength, running speed and endurance should be your objectives
Reference: The below Air Force Academy training plan is taken from the Air Force Academy admissions page and was verified current as of December 2018.
Pre-Arrival Cadet Training Regimen: 12+ Weeks from Arrival
| Physical Condition: Good | Physical Condition: Fair |
| DAY 1 | DAY 1 |
| WARM UPJumping Jacks: 40 repsFlutter Kicks: 40 repsArm Circles: 20 reps forwardArm Circles: 20 reps backwardJog: 1⁄4 mileLight Stretching: 10 min. | WARM UPJumping Jacks: 40 repsFlutter Kicks: 40 repsArm Circles: 20 reps forwardArm Circles: 20 reps backwardJog: 1⁄4 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 1⁄4 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 | 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 1⁄4 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 |
| COOL DOWN Stretching: 10 min. | COOL DOWN Stretching: 10 min. |
| DAY 2 | DAY 2 |
| Jog 1⁄4 mile and stretch 10-15 min.Jog 1 mile to loosen muscles | Jog 1⁄4 mile and stretch 10-15 min.Jog 1⁄2 mile to loosen muscles |
| DAY 3 | DAY 3 |
| WARM UPJumping Jacks: 40 repsFlutter Kicks: 40 repsPush-Ups: 20 repsJog: 1⁄4 mileLight Stretching: 10 min. | WARM UPJumping Jacks: 40 repsFlutter Kicks: 40 repsPush-Ups: 15 repsJog: 1⁄4 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: 1⁄4 mileCrunches: max reps x 1 setDumbbell Calf Raise: 20 reps x 2 sets | 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: 1⁄4 mileCrunches: max reps x 1 setDumbbell Calf Raise: 20 reps x 1 set |
| COOL DOWN Stretching: 10 min. | COOL DOWN Stretching: 10 min. |
| DAY 4 | DAY 4 |
| Jog 1⁄4 mile and stretch 10-15 min.Jog 1 mile to loosen muscles | Jog 1⁄4 mile and stretch 10-15 min.Jog 1⁄2 mile to loosen muscles |
| DAY 5 | DAY 5 |
| WARM UPJumping Jacks: 40 repsFlutter Kicks: 40 repsArm Circles: 20 reps forwardArm Circles: 20 reps backwardJog: 1⁄4 mileLight Stretching: 10 min. | WARM UPJumping Jacks: 40 repsFlutter Kicks: 40 repsArm Circles: 20 reps forwardArm Circles: 20 reps backwardJog: 1⁄4 mileLight Stretching: 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: 1⁄4 mileBent Leg Sit-Up: max reps x 1 setBack Extension: 12 reps x 2 setsDumbbell Calf Raise: 20 reps x 2 sets | 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: 1⁄4 mileBent Leg Sit-Up: max reps x 1 setBack Extension: 12 reps x 1 setDumbbell Calf Raise: 20 reps x 1 set |
| COOL DOWN Stretching: 10 min. | COOL DOWN Stretching: 10 min. |
| DAY 6 – 7 | DAY 6 – 7 |
| Rest | Rest |
The complete Pre-Arrival Cadet Training Regimen can be viewed at the Air Force Academy Admissions webpage.