This question is for Airborne graduates. Are there any good workout routines that you used to increase fitness prior to school?

CPT Private RallyPoint Member — Sun, 01 Nov 2015 06:12:25 -0500

Response by SFC Private RallyPoint Member made Nov 1 at 2015 6:16 AM

SFC Private RallyPoint Member — Sun, 01 Nov 2015 06:16:05 -0500

Run. A lot. Very slow.

Response by CPT Private RallyPoint Member made Nov 1 at 2015 6:25 AM

CPT Private RallyPoint Member — Sun, 01 Nov 2015 06:25:30 -0500

CrossFit, Boot camp, TRX...and run. Alot. Make sure when you run, you find a place with cushion and where GOOD running shoes, otherwise you will give yourself stress fractures that will get worse when running in ABN school.

Response by SSG Michael Scott made Nov 1 at 2015 7:02 AM

SSG Michael Scott — Sun, 01 Nov 2015 07:02:54 -0500

Run and pull ups

Response by SPC Elijah J. Henry, MBA made Nov 1 at 2015 7:31 AM

SPC Elijah J. Henry, MBA — Sun, 01 Nov 2015 07:31:18 -0500

I saw dozens (probably not enough) fail the APFT. Push-up form is very important. Be able to do pull-ups. I also saw at least one fail too many PT runs and get dropped. Be able to run for a few miles up and down small hills at a slow pace while sounding off with goofy cadences.

Stew Smith is my favorite source for military workouts.

Like CPT Private RallyPoint Member said, don't hurt yourself before you get there.

You mentioned in a comment that you were wondering about weight of gear; that's not an issue. There are no ruck marches. PT runs are normal PT runs in formation. The weight of the parachute is not something that you have to deal with very much.

Response by CPL Richard Flagg made Nov 1 at 2015 7:59 AM

CPL Richard Flagg — Sun, 01 Nov 2015 07:59:59 -0500

Mine was called Infantry Baaic/AIT right there on Fort Benning which had me in really good shape for Airborne School.

Response by SSG Robert Webster made Nov 1 at 2015 8:34 AM

SSG Robert Webster — Sun, 01 Nov 2015 08:34:11 -0500

CPT Private RallyPoint Member All of the advice so far has been excellent advice. From what I have been able to learn about you, you already have a good exercise plan in place. Even though these items have been stated before, I will reiterate them.
1. Work on your pull-ups.
2. Insure that when doing an exercise, correct form is more important than number of repetitions - You can not get the number of repetitions without correct form.
3. Enjoy yourself.

Response by SGT Scott Henderson made Nov 1 at 2015 9:09 AM

SGT Scott Henderson — Sun, 01 Nov 2015 09:09:22 -0500

I went right after Basic/AIT, the only thing you really need to be good at is running really slow.

Response by SSG Jamil Spruill made Nov 1 at 2015 9:19 AM

SSG Jamil Spruill — Sun, 01 Nov 2015 09:19:33 -0500

Running more than 2 miles to build endurance or wind sprints, pullups, pushups, situs and planks will all help with the pt test. Flutter kicks is the smoker workout of choice when you get in trouble there also

Response by LTC Private RallyPoint Member made Nov 1 at 2015 9:41 AM

LTC Private RallyPoint Member — Sun, 01 Nov 2015 09:41:14 -0500

Practice slinky run!

Response by SSG Michael Hartsfield made Nov 1 at 2015 10:23 AM

SSG Michael Hartsfield — Sun, 01 Nov 2015 10:23:47 -0500

Run up hills, preferably winding ones (Snake Hill stinks, if memory serves) and like everyone else has said, practice doing pull-ups from the hanging start, ensure you do proper push-ups (the Jumpmasters will look for ANY reason to boot people out, especially Officers) and get used to accordion running, at least until Tower Week.

Response by CPT Private RallyPoint Member made Nov 1 at 2015 10:33 AM

CPT Private RallyPoint Member — Sun, 01 Nov 2015 10:33:53 -0500

Run and pull-ups.

Response by SSG Private RallyPoint Member made Nov 1 at 2015 11:37 AM

SSG Private RallyPoint Member — Sun, 01 Nov 2015 11:37:00 -0500

Just walk out the door....but running helps

Response by MCPO Private RallyPoint Member made Nov 1 at 2015 1:37 PM

MCPO Private RallyPoint Member — Sun, 01 Nov 2015 13:37:09 -0500

Basic Training. I went right after. Not sure if they still run in boots. If so, might want to get used to it. If not...insert the requisite "everything was harder back in the day" rant here!

Response by SGT Scott Bell made Nov 1 at 2015 2:33 PM

SGT Scott Bell — Sun, 01 Nov 2015 14:33:12 -0500

Pull up and run alot

Response by MSG Private RallyPoint Member made Nov 1 at 2015 5:48 PM

MSG Private RallyPoint Member — Sun, 01 Nov 2015 17:48:14 -0500

All of the APFT events, but it seems that the flexed arm hangs is what is getting a lot of soldiers that go to jump school.

Response by SGT Private RallyPoint Member made Nov 1 at 2015 5:55 PM

SGT Private RallyPoint Member — Sun, 01 Nov 2015 17:55:43 -0500

It is an overall fitness. Running is paramount.
I was lucky, I went to Airborne School after Infantry School.

Response by CPT Private RallyPoint Member made Nov 1 at 2015 7:52 PM

CPT Private RallyPoint Member — Sun, 01 Nov 2015 19:52:07 -0500

Airborne school back in the day (1990) required allot of running everywhere, core strength to help control your body through Parachute Landing Falls (PLF's) and upper back strength o pull the risers to cotrol your direction and rate of descent. I think the hardest part of Airborne School was the repeated beating your body took practicing PLF's but there is nothing to do for that. I recommend lots of running, pull ups, leg lifts and core excercises.

Response by MAJ Keira Brennan made Nov 1 at 2015 9:30 PM

MAJ Keira Brennan — Sun, 01 Nov 2015 21:30:20 -0500

Run, run, run, pushups and pullups!! Good luck!!!

Response by MSgt Private RallyPoint Member made Nov 1 at 2015 10:05 PM

MSgt Private RallyPoint Member — Sun, 01 Nov 2015 22:05:07 -0500

I don't think PT at Airborne was hard at all, even being 32 at the time and having to pass at the 17-21 Army standard. Just do the regular stuff, push ups, pull ups, sit-ups and run. Big fan of CrossFit and running for long term maintenance

Response by LTC Private RallyPoint Member made Nov 1 at 2015 11:58 PM

LTC Private RallyPoint Member — Sun, 01 Nov 2015 23:58:59 -0500

Airborne is easy.

Be able to run, do push ups and sit ups, 6 pull ups to army standard and be capable of doing a 4 mile run at 8 min miles aka slinky run and your fine.
They also have "adjusted female standards". I think all you need is a 30 second hang on bar but if you want to excel and impress your fellow classmates, meet the full standard and meet what the standard is for 19-22 year old men. You will be fine. It's easy

Response by MAJ Matthew Arnold made Nov 2 at 2015 12:13 AM

MAJ Matthew Arnold — Mon, 02 Nov 2015 00:13:44 -0500

I went to jump school a long time ago. If I remember right, we were still doing the 5 event PT test: run dodge and jump, inverted crawl, horizontal ladder, push-ups, sit-ups, and then the 2 mile run. I did the test nearly every day, not full bore, and added pull-ups to get in shape for airborne school. I worked for me. The point is, you need to be in good shape to get thru the course, and have excellent strength, not to bull thru things, but to prevent injury.

Response by MAJ Matthew Arnold made Nov 2 at 2015 12:20 AM

MAJ Matthew Arnold — Mon, 02 Nov 2015 00:20:17 -0500

Oh yeah, and do some neck muscle isometric exercises with a buddy. I remember My neck muscles were really sore in the second week from all the check canopy movements wit a helmet on. It is surprising what a difference a 5 pound helmet makes.

Response by CPT Ahmed Faried made Nov 2 at 2015 12:46 AM

CPT Ahmed Faried — Mon, 02 Nov 2015 00:46:39 -0500

Honestly just work on your running. It's no Ranger 5 miler but you will do a lot of it. And put on a ruck (50lbs at a minimum) and go for walks. Start small and increase the distance incrementally. Challenge yourself by wearing a pro-mask if/when you are up to it. Good luck.

Response by LTC Eric Coger made Nov 2 at 2015 4:04 AM

LTC Eric Coger — Mon, 02 Nov 2015 04:04:23 -0500

Pull-ups. If you can't do ten, you need to build up to that; there are a couple of really good apps with six week programs; running too. When I went it was 5 miles in 40 minutes; but I think they have changed that.

Response by CW4 Juan Morales made Nov 2 at 2015 5:14 AM

CW4 Juan Morales — Mon, 02 Nov 2015 05:14:42 -0500

I did not do anything different when I went in 1993, but I was young and had energy for days and PT'd regularly. I'd focus on things like long runs, upper body and core strength, and activities that strengthen your lower legs and ankles. You'll do pull ups regularly for chow, runs every morning of increasing distances, and the most common injury during jump week is ankles and knees from people anticipating impact and not doing proper PLF's. All in all it wasn't too bad. For recent graduates, do they still run to the airfield in boots during jump week?

Response by MSG Brad Sand made Nov 2 at 2015 10:45 AM

MSG Brad Sand — Mon, 02 Nov 2015 10:45:35 -0500

Add pulls up to your normal routine. You will need them and will make life much easier.

Response by CSM Private RallyPoint Member made Nov 2 at 2015 10:55 AM

CSM Private RallyPoint Member — Mon, 02 Nov 2015 10:55:01 -0500

Pull-ups. I graduated in 1987 and it was a bit more physical than it is today. Just be in good shape and you will be fine

Response by SSG Private RallyPoint Member made Nov 2 at 2015 3:18 PM

SSG Private RallyPoint Member — Mon, 02 Nov 2015 15:18:55 -0500

If you are already a runner you will be good to go. Now, try running with your boots on and do a lot of ankle strengthening exercises such as body weight single leg squats on a bosu ball.

Response by SGM Private RallyPoint Member made Nov 2 at 2015 8:20 PM

SGM Private RallyPoint Member — Mon, 02 Nov 2015 20:20:01 -0500

Ma'am,
Run... a lot... and build your upper body strength so you can hold a slip. Good luck.

Response by MAJ Glenn Bergeron made Nov 2 at 2015 8:26 PM

MAJ Glenn Bergeron — Mon, 02 Nov 2015 20:26:39 -0500

All great comments prior to mine. IMHO as a former Co Cdr at the School, it's a blend of upper body strength (push ups/pull ups), slow long runs (7-8 min miles over 4-5 miles), and overall health/ fitness. I know I'm a couple of years removed but think about it, there are only 9 'formal' PT sessions with 9 record PT runs (after the initial PT test), averaging 8 minute miles at best, ranging from 2.4 to 5 miles (increasing every few days (2.4/3.2/4/5) through Ground and Tower Week). The Ground and Tower branch committees time each run (and each lap) to make sure that the company runs are within the standards. The majority of PT drops I saw (that were truly fitness related, not quitters) were either totally out of shape and never should have reported OR lacked overall fitness as the course takes a cumlative toll on your body over the weeks. You can X pull-ups/pull a slip NOW but can you do it after MANY push ups and pull ups wear down your arms. You can easily run an 8-minute mile over 5 miles NOW but can you do it after days of the Sling Land Trainer slamming you on your side practicing Parachute Landing Falls.

FYI I went though Abn School in '89 as an Infantry 2LT (D Co) and returned in '96-'97 as an Abn School Co Cdr (B Co). After PCSing from Benning I went to a ROTC assignment and mentored many cadets headed to Abn School. Don't overthink it. GOOD LUCK ! ! !

Response by CPT Private RallyPoint Member made Nov 2 at 2015 9:15 PM

CPT Private RallyPoint Member — Mon, 02 Nov 2015 21:15:36 -0500

I would say pull ups and run. If you are able to pass the APFT and so some push ups it shouldn't be an issue. I was pretty disappointed in it to be honest.

Response by COL Sam Russell made Nov 2 at 2015 10:24 PM

COL Sam Russell — Mon, 02 Nov 2015 22:24:46 -0500

I had a few weeks over the summer at home (Fort Sam Houston) before heading to Benning for jump school. Temperatures and humidity were higher/hotter in Texas so provided great acclimation for Georgia in July. I ran several times a day in fatigues and boots, which was the Airborne standard in 1985. I ran every hill I could find. Pull ups, dips, leg lifts, etc. with the added weight of boots helped. Benning changed to athletic shoes the class before mine, and I had to go buy some running shoes. The change from boots to running shoes made the runs and other PT events that much easier. I found that Jump School was not the physical challenge that I expected. (The picture is actually from Rigger School in 1992, seven years after I attended Airborne School and three years after Ranger School).

Response by SFC David Davenport made Nov 3 at 2015 3:36 PM

SFC David Davenport — Tue, 03 Nov 2015 15:36:40 -0500

Overall fitness level is what you need. Focus on leg strength and core strength.

Response by COL Jason Smallfield, PMP, CFM, CM made Nov 3 at 2015 6:01 PM

COL Jason Smallfield, PMP, CFM, CM — Tue, 03 Nov 2015 18:01:23 -0500

Airborne School workout routine.
- If you prepare for and do well on an APFT then you will do well at Airborne School with the possible exception of adding pull ups to your preparation.
- More specifically, a good combination of strength and cardio workouts will do you well while at Airborne School.
- Mentally, just go in with the attitude of you will not quit on anything or be afraid to do anything. The 34' tower and the 200' tower are partially designed to maximize a person's fear of heights before the final week so as to minimize the number of people who will "freeze in the door" during jump week.

Response by SGT Private RallyPoint Member made Nov 4 at 2015 6:13 AM

SGT Private RallyPoint Member — Wed, 04 Nov 2015 06:13:00 -0500

Push ups and be able to hold yourself up a pull up bar for 30 seconds. Oh and feet and knees in the breeze.

Response by SSG Private RallyPoint Member made Nov 4 at 2015 8:17 AM

SSG Private RallyPoint Member — Wed, 04 Nov 2015 08:17:18 -0500

Ma'am, airborne is one of the easiest school in the military, if you are a PT stud then you don't have worry about any type of preparation. Just prepare to run a lot slow and fast, pull ups and big big advised, don't worry about ranks and just listen to SGT AIRBORNE AND very awesome airborne day

Response by CW2 Christopher Esparza made Nov 5 at 2015 4:02 PM

CW2 Christopher Esparza — Thu, 05 Nov 2015 16:02:17 -0500

If you're worried about your fitness level then you have no business going to airborne scho

Response by MAJ Private RallyPoint Member made Nov 5 at 2015 8:10 PM

MAJ Private RallyPoint Member — Thu, 05 Nov 2015 20:10:46 -0500

Run. Run. Run. I went in 2003 as an E7 and Crossfit wasn't as huge a rage as it is now. Try doing sone sort of Crossfit (ie, sets of several exercises)

Response by SSG David Ursini made Nov 6 at 2015 8:30 AM

SSG David Ursini — Fri, 06 Nov 2015 08:30:24 -0500

Running 4-5 mile clips, pull ups, pushups, situps, Airborne high jumpers, leg lifts/rolls. Sense of humor.

Response by SGT Edward Thomas made Nov 9 at 2015 10:46 PM

SGT Edward Thomas — Mon, 09 Nov 2015 22:46:20 -0500

I was assigned to an SF Bn when I attended. I had the benefit of 1 year at 5200 feet above sea level before going back to sea level. Run, push ups, sit ups and pull ups /chin ups.

Response by SPC Jonathan Sellers made Nov 16 at 2015 12:42 AM

SPC Jonathan Sellers — Mon, 16 Nov 2015 00:42:58 -0500

Ankle rotations seem to help alot for landing properly. These new parachutes land like a pillow, so you should be good. Lucky for you you don't still use the lawn dart parachutes, haha. You should also do lots of atomic situps.

Response by SSG Nick Tramontano made Dec 10 at 2015 3:42 PM

SSG Nick Tramontano — Thu, 10 Dec 2015 15:42:11 -0500

i agree with other posts, If you already do good on the APFT you should be good. I was 19 when I did it 30 + years ago. Also, back then you had to take an Airborne PT Test prior to going to the course. Al;so back then everything was done in boots.

Response by SGT Drew Clark made Jan 27 at 2017 12:52 AM

SGT Drew Clark — Fri, 27 Jan 2017 00:52:48 -0500

Run every chance you get, even on road marches. Max yourself out on the pull-up bars, and increase Abdomen MSE.