How to train for the Air Force Pararescue PAST test?

My son has enlisted in the Air Force, and is determined to become one of the elite Pararescue force. His first hurdle is the Physical Ability and Stamina Test. If he passes they will put him in Pararescue training. Any hints about training for the test? Thanks.



Pararescue PAST Requirements:



This test must be conducted in a 3-hour time frame and in the order listed below.



20-Meter Underwater Swim. (Pass/Fail).

500-meter surface swim. Must be continuous. Lower time = higher score.

1.5-mile run. Lower time = higher score

Chin-ups (One Minute). Must have perfect form. More = higher score.

Flutter-Kicks (2 minutes). Must have perfect form. More = higher score.

Push-ups. (2 Minutes) Must have perfect form. More = higher score.

Sit ups. (2 minutes) Must have perfect form. More = higher score.



Thanks again for the suggestions!

How to train for the Air Force Pararescue PAST test?
Well they tell you what you have to be able to do,



So thats a start, those are the exercises he should be doing.



he should be doing several sets everyday of :



Pushups 3 X 50

Sit ups 3 X 50

Flutter kicks 3 X 50

Pull ups 3 X (as many as he can do)



He should be running every other day, 3 miles, then 5 miles, then 3 miles. Trying to improve his speed everyday.



He should be in the pool swimming laps for 30 mins a couple of times a week.



There are plenty of online sources that tell how they score the PAST.



So he should give himself his own PAST, to see where he stands and see what he needs to work on.
Reply:more easy said than done when doing it by himself ..........



You already know what he needs to accomplish but



He really needs someone to coach him and motivate him while he is training. Someone to keep him focused and obtaining that extra pushup, pullup or lap.



Dad..... sounds like you could be his best support.

Don't be easy on him and feed him a proper diet while in training.

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