PARARESCUE INDOC GRADUATION STANDARDS
note: these are the old grad standards, however, i am leaving them on my website because this is what you should still be aiming for physically prior to going to assessment and selection.
IMPORTANT DISCLAIMER:
THE INFORMATION ON THIS WEBSITE IS FOR EDUCATIONAL PURPOSES ONLY. FOR ALL WATER CONFIDENCE EVENTS DO NOT PERFORM AT GRAD STANDARDS WITHOUT AN INDOC INSTRUCTOR AND MED KIT. ANY ATTEMPT AT PERFORMING AT THESE STANDARDS FOR ANY EXERCISE IS AT YOUR OWN RISK. HOW TO BE A PJ/BRIAN SILVA DOES NOT ACCEPT ANY RESPONSIBILITY FOR DAMAGES OR LIABILITIES, PERCEIVED OR REAL AS A RESULT OF THE INFORMATION PROVIDED ON THIS WEBSITE. BE SMART.
PHYSICAL TRAINING
You will perform Physical Training tasks for evaluation. There are weekly evaluations for the following tasks.
· Sit-ups
· Pull-ups
· Push-ups
· Running
· Finning
· Open Water Fin Swim
3,000-METER FIN
Perform swim wearing fins, booties, mask, swim trunks, and t-shirt according to the standard. The exercise begins with the student in the pool. On the command "Go" the student will leave the wall and begin to swim.
a. The student will only utilize the flutter kick manner to propel through the water. No more than two dolphin kicks will be used during a push off from either end of the pool.
b. Student will swim on side only, with one arm extended, looking down at that arm and ahead while swimming.
c. Student will not use leading or trailing arm for propulsion.
d. Upon reaching the wall, the student will turn around and continue to swim. This will continue until the required number of laps have been completed or the instructor calls time.
e. The exercise is terminated if the student stops during any portion of the exercise.
Pass Criteria:
Student completes the task in the order and technique described above, according to the appropriate time and distance standard.
Failure Criteria:
Flip turns are used
Free style or arm strokes are used
Student performs more than two dolphin kicks during a push off from either end of the pool
Student stops during any portion of the exercise-a momentary break is authorized to allow for replacing/fixing gear.
Student cannot complete the prescribed distance within the allotted time
75 SIT-UPS
This is a two count exercise. Starting position – back flat on the ground, fingers interlocked behind the head, head on the mat, and knees bent at approximately 90 degrees, feet secured. There is no rest during this exercise. The repetitions and time is based upon the weekly progression schedule.
1. Count one – Sit up to the vertical position so the base of the neck is above the base of the spine.
2. Count two – Lower to a position where shoulder blades touch mat; repeat count 1.
The repetition will not count if:
a. The buttocks do not remain in contact with the ground.
b. Fingers do not remain interlocked behind the head.
c. The base of the neck does not go past the base of the spine (all the way up)
d. Shoulder blades do not contact the ground in the down position (all the way down)
The exercise will be terminated if:
a. The student does not maintain exercise position (muscle failure).
b. The student pauses during any portion of the exercise.
Pass Criteria:
Student successfully completes this exercise if performance meets all of the following according to the posted standards.
1. Time
2. Repetition criteria (positional)
3. Minimal repetition standards (amount)
13 PULL-UPS
This is a two count exercise. The repetitions and time is based upon the weekly progression schedule.
Starting position is hanging from the bar; palms facing away and hands spread approximately shoulder width apart (with no bend in the elbow).
1. Count one – Pull the body straight up until the chin is level and over bar.
2. Count two – Return to the starting position.
The repetition will not count if:
a. Legs are kicked or manipulated to aid in upward movement.
b. Chin is not flat and level while over the bar (all the way up)
c. The student uses chin as a lever on the bar to aid in upward movement
d. The student does not lock out elbows (all the way down)
The exercise will be terminated if:
a. The students falls off the bar before time is called.
Pass Criteria
Student successfully completes this exercise if performance meets all of the following requirements according to the posted standards.
1. Time
2. Repetition criteria (positional)
3. Minimal repetition standards (amount)
70 PUSH-UPS
This is a two count exercise. The repetitions and time is based upon the weekly progression schedule.
Starting position is the front leaning rest with hands placed comfortably apart and feet together. The legs are extended and remain straight along with the back, arms fully extended, and head in neutral position. Body must be straight from head to heels.
1. Count one – Lower the body until the upper arms (elbow to shoulder) are parallel to the ground.
2. Count two – Return to the starting position.
The authorized rest position is feet and hands firmly planted on the ground with butt in the air. The student must ensure a distinct pause in the starting position prior to going into the rest position and resuming the exercise.
The repetition is not counted if:
a. Head is not in a neutral position.
b. Student does not fully extend elbows in the up position (all the way up)
c. Student’s upper arms are not parallel to ground in the down position (all the way down)
d. If student goes to rest position and does not pause prior to and after resuming the exercise.
e. Student’s body is not straight from head to heels during a repetition
The exercise is terminated if:
a. Hands or feet break contact with the ground.
b. Student does not maintain exercise position (muscle failure).
Pass Criteria:
Student successfully completes this exercise if meets all of the following requirements and posted standards.
1. Time
2. Repetition criteria (positional)
3. Minimal repetition standards (amount)
SIX MILE RUN
Wearing PT gear, the student will run for distance and time. Run evaluations will be conducted on a relatively flat measured hard surface.
The exercise is terminated if:
The student intentionally walks, stops, displays symptoms of an injury or comes off the track.
Pass Criteria:
Student successfully completes this exercise if meets time and distance according to the established standard.
2000 METER OPEN WATER FIN SWIM
Perform swim wearing ABUs Buoyancy Compensator, fins, booties, mask, and t-shirt according to the standard. The exercise begins with the student on the shore of the Lake. On the command "Go" the student will enter the water leave the shore and begin to swim.
a. The student will only utilize the combat recovery stroke.
b. If using a pool (lake not available), upon reaching the wall, the student will turn around and continue to swim. This will continue until the required number of laps have been completed or the instructor calls time.
The exercise is terminated if the student stops during any portion of the exercise.
Pass Criteria:
Student successfully completes this exercise if the performance meets the time and distance criteria according to the appropriate standard.
WATER CONFIDENCE
You will perform water confidence tasks for evaluation to include the following tasks.
· 25 meter underwater interval swims
· 50 meter underwater swim
· Mask and snorkel recovery
· Buddy breathing
· Treading water
· Underwater knot tying
· Equipment ditch and recovery
· Drown proofing
TREADING WATER
Wearing swim trunks and t-shirt, the student will tread water for the prescribed amount of time while maintaining ears and wrists above the water.
On the command “Hands Up,” the student will raise head and hands out of the water and tread water.
Pass Criteria:
1. Student’s wrists and ears do not sink below the water line.
2. Weekly standard is achieved
NOTE: Treading water is performed in a stationary spot in a line facing one direction. The eggbeater is the most energy efficient stroke but is not mandatory to use. Any stroke that the student performs is sufficient as long as the standards are met.
BUDDY BREATHING
Students enter the water wearing swim trunks, t-shirts, masks, and booties, pairing up as directed by the instructor.
a. Students place their faces into the water and begin a survival float, buddy breathing in pairs using one snorkel.
b. The students left arms are interlocked while their right hands hold the snorkel (palm facing toward the body).
c. The students will alternately take one breath through the snorkel. Instructors splash, roll, dunk and withhold breath(s) while students concentrate on snorkel sharing.
Pass Criteria:
Student completes tasks as described above for prescribed time limit based on weekly evaluation.
Failure Criteria:
1. Student takes more than one breath on the surface during any phase of the exercise.
2. Student takes more than one breath from the snorkel before passing it to the buddy.
3. Students’ left arm grip is broken (students are separated).
4. Students lose control of snorkel (Losing control constitutes failure for both students. If only one student loses control but is able to regain grip and reengage with other student, the exercise continues).
5. Student surfaces before instructor signals the end of the exercise (3 taps on the head).
6. Student grabs or resists the instructor.
7. Student purposefully removes mask from face or neck.
8. Student(s) will receive counseling if aggressive behavior is displayed towards the instructor(s) during the buddy-breathing exercise.
MASK AND SNORKEL RECOVERY
The student, wearing swim trunks and t-shirt will freestyle their mask and snorkel to the deep end of the pool. The mask is placed on the pool deck with the mask strap wrapped around the snorkel. The faceplate is up and the name faces the instructor. The student freestyles to the starting position and awaits instruction. The instructor drops the mask to the bottom of the pool and calls the student by name to retrieve their mask.
a. The student swims the required distance (according to the weekly progression) directly to the mask/snorkel without surfacing.
b. On the bottom of the pool, resting on knees, the student will secure the mask/snorkel. Don mask, trace mask strap, and clear mask (a small amount of water is permissible in the mask as long as the water level does not exceed the top of the nose pinch cup).
c. Make controlled ascent, right hand on snorkel, looking up with the snorkel in mouth, left fist fully extended above head.
d. Upon reaching the surface, the student will clear the snorkel and give the OK signal with left hand to the deck instructor while sounding off with “I feel fine, Sgt” – (or instructor title). The students will not break the seal on the snorkel after surfacing, or touch mask after leaving the bottom of the pool.
Pass Criteria:
Student completes all tasks in the order and technique described above.
Failure Criteria:
1. Student surfaces before properly recovering mask and snorkel
2. Student does not maintain control of equipment
3. Water in mask exceeds top of nose pinch cup
4. Mask is not properly fit/placed on student’s face
5. Mask strap twisted
6. Improper ascent procedures
7. Student loses consciousness
8. Students breaks mouth seal around snorkel
25 METER UNDERWATERS
The student, wearing swim trunks, t-shirt, and, mask, will swim underwater. Each swim will be at the weekly progression standard.
a. Students stand (back to the wall) in the shallow end of the pool facing the deep end.
b. Students crouch until the buttock’s rests on the heels. Simultaneously the student will lean forward and push off the pool wall with both feet.
c. With arms and legs stretched out in a streamlined fashion, the student will alternately stroke and kick.
d. The student will swim underwater for the required distance, surface, and freestyle swim back to the starting position.
e. The student will rest, standing up, until the next interval begins.
Pass Criteria:
1. Time criteria is met
2. Distance is met
3. Student remains sub-surface for the required distance
50 M UNDERWATER (ABSOLUTELY DO NOT ATTEMPT TO DO THIS OUTSIDE OF PARARESCUE INDOCTRINATION COURSE!)
Starting from a standing position away from the wall, in one breath, and without breaking the water surface
The student, wearing swim trunks, t-shirt, and, mask, will swim underwater. Each swim will be at the weekly progression standard.
a. Students start in deep end (push off wall) and finish in shallow end for a 50m pool. In a 25m Pool students will start/end in shallow end of the pool (push off wall for turn at deep end).
b. Students will be allowed one push-off of the wall
c. With arms and legs stretched out in a streamlined fashion, the student will alternately stroke and kick.
d. The student will swim underwater for the required distance, surface, and sound off with “I feel fine Sgt/Sir”.
Pass Criteria:
1. Distance is met
2. Student remains sub-surface for the required distance
Fail Criteria:
1. Student surfaces prior to swimming required distance
2. Student experiences a shallow water blackout
3. Student is unable to stand unassisted and sound off with “I feel fine Sgt/Sir”
EQUIPMENT DITCH AND RECOVERY WITH A 1 MINUTE TREAD
Students, wearing swim trunks, t-shirt, booties, mask, fins, 8/16-lb weight belt, and BC, line up in the water facing the deck instructor. On the command "Bring it out” the students will move to the designated portion of the pool and begin to tread water. Time begins when students are properly dressed and positioned.
a. The student must keep head out of the water while moving to the deep end.
b. Once over the trough (deepest portion), students will tread water for the allotted time according to the weekly progression.
c. Ditching: On the Instructor’s command, students will take a full breath of air and execute a clear water surface dive or murky water descent to the pool bottom. (instructor may give student choice of dive) Students will not remove any gear until touching/sitting on the bottom of the pool.
e. Students will make a controlled ascent to the surface. A proper ascent will be broken into two steps:
Step 1: The student will look to the surface, with right hand attain positive control of BC dump valve, extend left hand with clenched fist over-head and look straight up.
Step 2: Student initiates ascent in the water column. Once the student reaches the surface the student will give the "OK" signal to the deck instructor and sound off with “I feel fine Sgt” – (or instructor title).
f. Donning: On the Instructor’s command, students will execute a clear water surface dive or murky water descent as directed and dive to their equipment.
i. Students will move to the wall with their head and hands above the water. At the wall, students will exit the water and sit on the pool edge with hands on top of the head, fingers interlaced with palms up. Students may not touch any portion of their gear while sitting on the deck. An instructor will then check the equipment for proper configuration.
NOTE: SOME INFORMATION OMITTED DUE TO SAFETY CONCERNS
Pass Criteria:
Student completes the task in the order and technique described above.
Failure Criteria:
1. Student surfaces before properly ditching/recovering equipment
2. Student removes any equipment before reaching the bottom of the pool
3. Student does not arrange gear as described above
4. Improper ascent or descent procedures
5. Water in mask exceeds top of nose pinch cup
6. Students touches any portion of their gear after surfacing, while swimming to the wall, or while sitting on the deck.
7. Mask strap, fin strap, or weight belt is twisted
8. Mask is not properly fit/placed on student’s face
9. Weight belt does not have the right hand quick release
10. Student is unable to maintain head above water at all times, except when actively ditching or recovering equipment (Safety).
11. Student loses consciousness
NOTE: FOR SAFETY, STUDENT MUST MAINTAIN HEAD ABOVE SURFACE WHEN TRAVELING TO THE WALL
UNDERWATER KNOT TYING
Wearing UDT shorts, t-shirt, BC, and booties and given two 36” 11mm ropes perform knot tying by tying five (5) individual knots (bowline, girth-hitch with an extra turn, square knot, clove hitch, and fisher-man’s knot) within progressively fewer dives.
One (1) knot series – 5 knots (one per dive)
Two (2)-knot series – 2 knots (two per dive) clove hitch and fisher-man’s knot
Three (3)-knot series – 3 knots (three per dive) bowline, girth-hitch with an extra turn, square knot
In a swimming pool at least 9 feet, but not more than 12 feet deep, wearing swim trunks, BC, booties, t-shirt and carrying two 11mm dynamic climbing rope slings 36” long, the students tie a series of knots underwater using the girth hitch with an extra turn, inside bowline, square knot, clove hitch, and fisherman’s knot. During weekly evaluations of progressive course standards, or the end of course evaluation, each knot(s) in a given series is evaluated prior to tying the next knot/series. All knots must be tied and dressed correctly and have minimum 4” tails.
All knot series will be evaluated based on dive evolutions. A dive evolution starts from the time the student goes subsurface to the time they resurface. If a student does not meet the pass criteria they will be given one additional attempt to properly tie the knot(s).
One knot per breath series. The one knot-per-breath series consists of five individual knots, tied individually on five separate dives. The knots are: inside bowline, girth hitch with an extra turn, square knot, clove hitch, and fisherman’s knot.
Two knots per breath series.
Three knots per breath series.
NOTE: SOME INFORMATION OMITTED DUE TO SAFETY CONCERNS
Pass Criteria:
Student completes the tasks in the order and technique described above
Failure Criteria:
1. Knots are not tied or dressed correctly
2. Tails are less than four inches in length
3. Improper ascent or descent
4. Student surfaces before successfully tying prescribed knots
5. Student loses consciousness
Note: if a student meets failure criteria on two successive dives they fail the knot tying event for that week of training.
DROWN PROOFING
In a swimming pool with a depth of 9-12 ft, wearing UDT shorts and Velcro Straps perform drown proofing techniques to include bobbing, floating, traveling, front/back flips, and mask recovery.
EVALUATION CRITERIA: Students will correctly perform all listed tasks.
Student will wear swim trunks only. Provide Velcro strap or rope to restrain the wrists and feet for performance of drown proofing. This exercise is performed in a pool no shallower than 9’ and no deeper than 12’.
Divide the class into groups of two not to exceed the maximum capacity of the pool structure. One student performs drown proofing techniques while the second student acts as a safety observer. The evaluation begins with a student’s hands and feet bound, standing on the deck of the pool at the deep end. The instructor will direct the student to “Enter the water.” The student will enter the water and start to bob.
Step 1: Bobbing is accomplished by sinking to the bottom of the pool. Upon reaching the bottom, the student bends their knees and push off the bottom, exhaling until they reach the surface. When the head reaches the surface the student inhales and repeats the process again. Bobbing begins and ends on the surface of the water.
Step 2: Floating is accomplished by inhaling as much air as possible into the lungs. The student will tuck chin into chest, bend forward at the waist and relax, while avoiding traveling. When air is required, the student will bring head out of the water, breathe, and return to the floating position. The student will not touch the bottom or sides of the pool and stay in a controlled area.
Step 3: Traveling is accomplished by the student dolphin kicking without touching the bottom or sides of the pool. The dolphin kick is accomplished face down, body bent at the waist with the head moving up and down in the water. A combination of simultaneous feet and knee movement propels the student forward through the water. (When travelling in shallow pools, inadvertent touching of the bottom is normal, especially while turning. This does not constitute a failure.)
NOTE: SOME INFORMATION OMITTED DUE TO SAFETY CONCERNS
Failure Criteria:
1. Hands and feet come unbound because of intentional breaking of straps (instructors—if rope accidentally comes loose, this is not a failure and instructors will re-tie)
2. Student kicks to remain on the surface and takes more than one breath for each bob.
3. Student touches the bottom or sides of the pool during floating (student may use traveling techniques to avoid contact with the bottom or sides of the pool, but must cease travelling after clear of possible contact).
4. Student drops mask and is unable to recover it on or before the third bob is counted.
5. Student deliberately touches the bottom of the pool during travelling.
6. Student breaks surface during flips, or does not start and end the flip on the bottom of the pool.
Note:The exercise will be terminated if the student shows sign of panic
This workout program is the ONLY online workout specifically tailored to help you get selected at USAF Special Warfare A&S. If you need help leveling up your fitness, click the button below for more info!
