Air Force ParaRescue Special Forces Training
Strength training for intermediate to advanced level athletes looking to improve or challenge themselves in different areas of activities.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Sprint | 1 | 20 min | @7.5 |
| 2 | Swim | 1 | 500 min | @7.5 |
| 3 | Bicycle Crunch | 3 | 25 reps | @7.5 |
| 4 | Hanging Leg Raise | 3 | 15 reps | @7.5 |
| 5 | Lying Leg Raise | 3 | 30 min | @7.5 |
| 6 | Plank | 3 | 1 min | @7 |
| 7 | Side Plank | 3 | 1 min | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 8–12 reps | @6.5 |
| 2 | Trap Bar Deadlift | 4 | 8 reps | @7 |
| 3 | Walking Lunge (Dumbbell) | 3 | 12 reps | @6.5 |
| 4 | Step-Up (Weighted) | 3 | 12 reps | @6.5 |
| 5 | Box Jump | 3 | 15 reps | @6.5 |
| 6 | Calf Raise (Bodyweight) | 3 | 20 reps | @6.5 |
| 7 | Farmer's Walk (Weighted) | 3 | 50 min | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Burpee | 3 | 15 reps | @6.5 |
| 2 | Kettlebell Swing | 3 | 20 reps | @6.5 |
| 3 | Push Up | 3 | 20 reps | @6.5 |
| 4 | Hip Thrust (Dumbbell) | 3 | 12 reps | @6.5 |
| 5 | Hip Thrust (Barbell) | 3 | 12 reps | @6.5 |
| 6 | Pull-Up (Bodyweight) | 3 | 10 reps | @6.5 |
| 7 | 400m Sprint | 3 | 1 rep | @6.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Sprint | 1 | 6 reps | @8 |
| 2 | 100m Sprint | 1 | 4 min | @7 |
| 3 | Swim | 1 | 15–25 min | @7 |
| 4 | Goblet March | 1 | 15–16 min | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 3 | AMRAP | @8 |
| 2 | Push Up | 3 | 25–50 reps | @7 |
| 3 | Bench Press (Barbell) | 3 | 8–10 reps | @6 |
| 4 | Bent Over Row (Barbell) | 3 | 10–12 reps | @6.5 |
| 5 | Plank Rows | 3 | 15 reps | @6.5 |
| 6 | Dip (Bodyweight) | 3 | AMRAP | @6.5 |
| 7 | Push Up Pyramid | 1 | 1 rep | @7 |
| 1 | 2 reps | @7 | ||
| 1 | 3 reps | @7 | ||
| 1 | 4 reps | @7 | ||
| 1 | 5 reps | @7 | ||
| 1 | 6 reps | @7 | ||
| 1 | 7 reps | @7 | ||
| 1 | 8 reps | @7 | ||
| 1 | 9 reps | @7 | ||
| 1 | 10 reps | @7 |
Weeks 2–13 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Air Force ParaRescue Special Forces Training is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 13 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Air Force ParaRescue Special Forces Training is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 13 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Air Force ParaRescue Special Forces Training is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
