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Here is a 14-week training schedule, adopted from the U.S. Air Force, that will prepare you for CMPA Physical Training. We recommend that you work out at least 3-5 times per week and at least six weeks prior to beginning the Academy. This regime includes stretching, running, push-ups and sit-ups.

STRETCHING
Five to seven minutes of stretching before and after a workout can help flexibility and prevent common injuries. Stretching should be performed in a slow, controlled manner for 10 to 30 seconds with some tension in the muscle. Avoid bouncing or using jerky movements as this may cause injury.

RUNNING
If you’re new to running, it is recommended that you start out slow. Keep a steady pace initially and build your pace and time until you can run consistently for 30 to 40 minutes.

PUSH-UPS
The proper push-up can be completed by getting into the front leaning rest position with your arms about a shoulder’s width apart, your feet touching and your body forming a straight line. Remember to keep your head up. Lower your upper body until your upper arms are at least parallel to the floor (elbows bent at 90 degrees), then to the up position (arms fully extended). This is one repetition. Any resting must be done in the up position.

SIT-UPS
Lay down with your feet together or up to 12 inches apart, your knees bent at a 90-degree angle with a spotter holding your feet at the ankles. Cross your arms over your chest. Now bring your upper body forward until your elbows touch the top of your knees. Lower yourself back to the ground and repeat. Any resting must be done in the up position.

(Note: For your health and safety, you should consult a doctor prior to beginning this or any physical fitness regimen.)

WEEK 1
Complete the following in one session 3-5 times a week:
• 5 minute stretch/warmup
• 2 minute sit-up/push-up intervals
• 5 minute walk
• 1 minute jog
• 5 minute walk
• 1 minute jog
• 3-5 minute walk
• 2 minute stretch

WEEK 2
Complete the following in one session 3-5 times a week:
• 5 minute stretch/warmup
• 2 minute sit-up/push-up intervals
• 5 minute walk
• 3 minute jog
• 5 minute walk
• 3 minute jog
• 3-5 minute walk
• 2 minute stretch

WEEK 3
Complete the following in one session 3-5 times a week:
• 5 minute stretch/warmup
• 2 minute sit-up/push-up intervals
• 4 minute walk
• 5 minute jog
• 4 minute walk
• 5 minute jog
• 3-5 minute walk
• 2 minute stretch

WEEK 4
Complete the following in one session 3-5 times a week:
• 5 minute stretch/warmup
• 4 minute sit-up/push-up intervals
• 4 minute walk
• 5 minute jog
• 4 minute walk
• 5 minute jog
• 3-5 minute walk

WEEK 5
Complete the following in one session 3-5 times a week:
• 5 minute stretch/warmup
• 4 minute sit-up/push-up intervals
• 4 minute walk
• 6 minute jog
• 4 minute walk
• 6 minute jog
• 3-5 minute walk
• 2 minute stretch

WEEK 6
Complete the following in one session 3-5 times a week:
• 5 minute stretch/warmup
• 4 minute sit-up/push-up intervals
• 4 minute walk
• 7 minute jog
• 4 minute walk
• 7 minute jog
• 3-5 minute walk
• 2 minute stretch

WEEK 7
Complete the following in one session 3-5 times a week:
• 5 minute stretch/warmup
• 6 minute sit-up/push-up intervals
• 4 minute walk
• 8 minute jog
• 4 minute walk
• 8 minute jog
• 3-5 minute walk
• 2 minute stretch

WEEK 8
Complete the following in one session 3-5 times a week:
• 5 minute stretch/warmup
• 6 minute sit-up/push-up intervals
• 4 minute walk
• 9 minute jog
• 4 minute walk
• 9 minute jog
• 3-5 minute walk
• 2 minute stretch

WEEK 9
Complete the following in one session 3-5 times a week:
• 5 minute stretch/warmup
• 4 minute sit-up/push-up intervals
• 4 minute walk
• 13 minute run
• 3-5 minute walk
• 2 minute stretch

WEEK 10
Complete the following in one session 3-5 times a week:
• 5 minute stretch/warmup
• 4 minute sit-up/push-up intervals
• 4 minute walk
• 15 minute run
• 3-5 minute walk
• 2 minute stretch

WEEK 11
Complete the following in one session 3-5 times a week:
• 5 minute stretch/warmup
• 2 minute sit-up/push-up intervals
• 4 minute walk
• 2 minute stretch
• 17 minute run
• 3-5 minute walk
• 2 minute stretch

WEEK 12
Complete the following in one session 3-5 times a week:
• 5 minute stretch/warmup
• 2 minute sit-up/push-up intervals
• 1 minute walk
• 17 minute run
• 3-5 minute walk
• 2 minute stretch

WEEK 13
Complete the following in one session 3-5 times a week:
• 5 minute stretch/warmup
• 2 minute sit-up/push-up intervals
• 2 minute walk
• 2 minute jog
• 17 minute run
• 3-5 minute walk
• 2 minute stretch

WEEK 14
Complete the following in one session 3-5 times a week:
• 5 minute stretch/warmup
• 2 minute sit-up/push-up intervals
• 3 minute jog
• 17 minute run
• 3-5 minute walk
• 2 minute stretch

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