Posts in Training
As a kid that just came out of High School, is it a good idea to go straight into the military, or should I wait and keep training to get stronger/faster?

It depends on the person, but in general, I rarely see 18-year-olds make it through and get selected. I would say mostly because of their lack of maturity in adverse situations. That being said, I would recommend you take care of anything you need to in order to be able to make your career in the Air Force your main goal. Then come in.

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What is your strongest motivation when you feel like you can’t give anymore? (especially in training)

I take a look around me, at all the people who are not complaining and getting the job done, which makes me stop focusing on myself and focus on them. Also, I think about the future patients I am going to have and if I have done everything I can to be prepared to save them.

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I was wondering if you had any advice or exercises to help my sit-ups?

The most easily correctable things I see guys do is

1) hips are too close to your heels

2) doing negatives on the way down.

That will give you a few more, but overall I would recommend just varying your training if you can. When you are doing ab exercises look up some ab exercises you have never done before and just do a 10 min session of whatever that exercise is and you will see a difference.

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Any suggestions on how to train myself to do pull-ups?

Yes, first thing is work on form so make sure when you are in the hang position that your scapulas are set and flexed, your grip should be high up on the bar so you are not just using your fingers. First work on your volume, then refine your form. If you can’t do more than 5 pull-ups then I would also recommend using a resistance band by wrapping it around the bar and placing your foot in the band

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I want to go CRO/STO. I’m 4 reps short for sit ups and pushups and my swimming needs to improve. If I barely pass the officer PAST would I have a realistic chance of getting selected for OCS?

I wouldn’t recommend going to selection with numbers that are barely passing, because there will be others there that are absolute machines. Go in as prepared as possible. You are expected to lead, and to exemplify the standards so you can help the team. It is not extremely difficult if you go enlisted first and then go officer, but I would recommend going for the job you want now whether it be CRO or PJ.

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My push-ups had dropped from being consistently in the low 60’s to 53. Do you have any suggestions on how to increase them and keep a higher rep count maintained?

Consistency, diet, and sleep are the keys to that. Make sure you are doing at least 25 push-ups multiple times throughout the day and make sure you are giving yourself the adequate nutrition and recovery time you need in order to be ready. The other thing is that sometimes we just have a bad day, dont let it get to you too much

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In a typical day, can you please list out an example of what you would eat as a PJ? I.e.: breakfast , snack, lunch, snack, dinner, protein shakes etc.

I would always have some trail mix bag with me and of course a drink with electrolytes. I would eat about 6 eggs in an omelet in the morning, then snack, then lunch, and that was a big plate of salad and whatever other stuff was at the chow hall. Then a snack, then protein shake after a workout, then dinner which was chicken or steak with lots more vegetables. Lastly, a protein shake before bed and repeat.

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What qualities, if any, did you see in candidates that just screamed “future PJ”? Was it physicality or their ability to lead others?

I have absolutely seen guys who I thought would make it and did. The traits that I always see in guys who make it are, first that they are all about the team and put in all their efforts to help out with whatever they can. Second, they are always in shape and physical studs because if you can get through the smoke sessions with no problem then you can take care of your guys. Lastly, the biggest thing I see from guys is when they are able to stay calm and cool when we tell the team to start doing pool work in which they might pass out. This shows that they are 100% committed to accomplishing the mission no matter what it takes, they have burned the boats.

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Am I missing anything of significance by not being part of your VIP group?

The facebook group is definitely a great resource.  Some weeks are more active than others, but typically people go into the group to try and find training partners in their area or give each other advice about what helps them individually improve on certain exercises or workouts.  Sometimes they have info from their friends that are going through selection, or new info from recruiters... it all kind of just depends. You should be able to accomplish the workouts on your own, but if you ever need outside input or have questions about the whole process of becoming a PJ, it's a good place to hear other people's perspectives.  Not everyone in that group will go on to make it as a PJ, but you can safely say that there are definitely people on there you could potentially be working with in the future. So if you ever want to make a profile and check in from time to time, that's fine too.

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I have a long way to go with my swimming techniques, should I keep going with the program even though I'm not able to complete the swimming portion of the workouts?

Absolutely, if swimming is your weak area then you should definitely work on it more. My private facebook group for clients is a really great resource for help too. There is a lot of great swimming advice on there. You could read the book Total Immersion or even hire a swim coach. It's just important to try and get all the distances in. I would even recommend if the swimming is what you struggle with that you spend even more time in the pool and gaining that confidence, water is a crucial part of being a PJ.

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I am a girl. What do you think my chances are of being a PJ? How should I prepare?

So far, there have been a couple of women who have tried but the furthest any have made it was day 2 of training. The two biggest things are upper body strength and weight-bearing activities such as buddy carries and rucking. In order to prepare, I would recommend a stepwise approach to ensure you can attain the standards required. You can look at the old Indoc grad standards as a reference and reverse plan from that. Or you can check out my workout plans as well.

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I am thinking about joining the National Guard so I can get some experience, stay in shape and finish my schooling. Then go PJ. Which MOS should I choose?

The Prior service program is one of the Air Force’s most selective programs. We often have prior Army, Navy and Marines that go years without jobs. Even though they have all passing PAST tests. The Air Force’s priority is new enlisted for pipeline slots, then maybe backfill with AFR or ANG students, and then finally Prior Service. So I would really recommend not going in the Army in general, and just go straight in for PJ if that is what you ultimately want to do. The reason I say this is because there really is not a career field you can go into that is going to make you more prepared, PJs need to be good at all of that stuff including the medical and "ground pounder" aspects of the job. Additionally, you can still attend classes or just do online classes while you are in the Air Force. The biggest advantage you will gain from being in the Army is an appreciation for the Air Force to be honest.   

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For the workouts, is it all supposed to be accomplished all at once in the same setting, or is it okay to break it up?

You can break it up if you need to.  That's not a big deal, just make sure you get it all in. I have many clients who work full time or work 18 hours a day, or 24hr shifts and they break up their workouts too. You have to find a way to make it work with your schedule.

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I’ve realized that I can do something for an extended time and not quit but it just might take me forever.  But when it comes to timed things I almost break. Any inputs?

The biggest thing to remember is that you are not working under the same circumstances that you will when you get to selection. You don't have the pressure when you are out at the gym by yourself. If you are finishing the workouts then you are way ahead of your peers, I guarantee it. But this also means you can improve your speed on some of the events. This is where I cannot completely replicate the feeling of being at selection for you. Keep it up and finish the workouts and you will be just fine. If you can find a workout partner, healthy competition will keep you on your toes as well.

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