Okay... I've been lurking here awhile, trying to soak up knowledge. I apologize if anything has been covered elsewhere, it feels like my mind has pretty much melted with everything else going on right now.

For background, I'm currently in the process of enlisting right now. I work full-time as well as attend college. I have a GED and I'm finishing up my 15 credits to augment it as we speak. I've been to MEPS but got a temporary DQ for hearing (My hearing is fine, I fudged the test... not sure how), and I visited an Audiologist on my own because we were having problems getting an appointment at the local Guard base. Waiting on my recruiter to get back to me on if they accepted it, but everyone seems to think it'll go through smoothly.

I began looking into the AF as a way of doing something with my life, as I'm basically just treading water right now. I'm a highly intelligent individual, but as a self-assessment I often lack drive unless there is an end-game goal. Which is why I have a GED, lol. My original plan was to take a comgy office job, knock out my degree, and apply for a commission. I'm a Navy brat, and my earliest career goal was to be an AF pilot. Then of course came the inevitable infatuation that guys have with special operations. Well, my "infatuation" never went away. As soon as I saw the brochures for PJ, CCT and TACP I knew what I wanted to do.

My problem is, I've never been the physically perfect individual. I was practically a geek in my youth, and definitely overweight, but I've made big changes. My first hurdle was my weight, a year ago I topped 260 pounds. I weighed in at MEPS at 178 pounds. Didn't really do any exercise though, so my muscles are lacking in my opinion. I struggle with push ups and pull ups, sit ups are no problem. I'm still working off some fat, but it's going well. I haven't hit a plateau yet. Although everyone says I'm getting too skinny... Haven't had much chance to work on my running as I work 11 hour shifts and I'm in Oklahoma, so I'm battling the winter weather. Picked up some decent running shoes last week and I'm itching to try them out... I may get out today as it's actually above freezing at a whopping 35 degrees! I'm originally from Florida so this is killing me, lol.

I listed my earliest Active Duty date as 1 Jun 2010, as that's when I'd be finished with school and vacation. I don't know if I can get into well enough shape to qualify by then, though, as I've never been on any kind of training plan and I don't honestly know where to start. I've been looking at the Workouts here and I found a 16 week plan that seems like it would work well. I'm still trying to get a feel for where I'm at fitness-wise. However, I haven't signed any kind of contract because I'm still waiting on them to approve my hearing re-test. Haven't even talked to a job counselor yet.

I mentioned TACP to my recruiter as it seemed to have the lowest PAST requirements, but I'm also very interested in CCT. I was told they would give me the full PAST to see if I qualify for PJ/CCT and if not then I may qualify for TACP. He said I could re-take it anytime, up to 45 days before I ship for a different job.

If you've read this far, I commend you for your patience. I suppose my main questions are...

What's a realistic time frame for going "zero to hero" on fitness? Keep in mind I have NO background in fitness whatsoever, and I'd be doing this completely on my own. Also, if I *am* able to pass the PAST for TACP or CCT marginally, should I try for them, or do I need to blow the requirements away before thinking about it? (I've heard if you have the mental mindset and the "intestinal fortitude" to push through, then the pipelines will make sure you meet physical goals. Not sure how true that is..)

Since I honestly believe I'd be happy in special tactics, should I talk to my recruiter about extending my EAD to give me more prep time? I'd honestly like to leave ASAP, as like I said, I'm just treading water. Walmart isn't that fun, and it's getting worse in the "boring" factor. I've been considering cutting my hours way back to give me more training time, but... I don't know how to train! LOL.

Thank you everyone for your time... If you managed to read all that and not get flustered with me, thanks! I welcome anyone's comments, advice, BTDT stories, criticisms or whatever you may have to help me.

Regards,
Ken

www.crossfit.com

http://specialtactics.com/pjccttrainup.pdf

http://www.specialtactics.com/ubbthread/ubbthreads.php?ubb=download&Number=4

Read those links. Recommend you do a little more research on the site before TE gets you Lol.
I'm currently doing crossfit as a base to build my fitness off of. Great program, there isnt a day when im not smoked.
The 2nd link is a great train up for the PJ/CCT pipeline written by GuardMC, one of the moderators on the site.
3rd link is the minimum requirements for you to qualify for CCT. From what I've read on the site. I would strive for the graduation standards before attempting CCSC

Hehe, I've been reading here quite a bit. I've seen GuardMC's training plan... I've checked into CrossFit and FatalFitness, as well.

I wasn't too sure of how the PAST requirements stacked up against what kind of shape you actually needed to be in, but I was leaning more towards the thought of "way below whats needed". Thanks for your reply!

KYarb,
The minimum PAST exists because it has been shown that if you meet these minimum standards, you have a relatively good chance of completing the physical requirements of the Pipeline. That doesn't mean it will be easy. The weaker you are, the harder it is; your mental toughness just has to be that much higher. And the demands on mental toughness are already pretty high, no matter what your physical condition.

I was in similar shoes when I found out about CCT. Less than fullfilling or challenging job, definately out of shape, not sure what to do. I found out about CCT from a Recruiters but really didn't think I had a chance of passing the PAST in a reasonable amount of time and the clock was ticking on my life (I was rapidly going nowhere-a hamster on a wheel syndrom was setting in). I knew the Air Force was my last chance to do something meaningful with my life. I figured if I was going to turn my life around, why not go for it ALL?! I chose CCT.

I took the PAST myself and could pass parts of it but not the entire thing. I bought myself a chin up bar for about $10 and mounted it in the bathroom doorway. I had a cheap nylon running suit and some other running clothes. I developed what you now see as the Guard MC PJ CCT Train Up. And the weather; Winter on Lake Erie, in the Lake Affect snow belt, and temps didn't get above freezing until mid March. In a couple of months I could pass the test. I got a job at the YMCA so I could train more. In 6 months I was doing really well and signed a GTEP CCT Contract. 6 months later and I was at Selection School (combined PJ and CCT selection back in the day). So all told, a solid year of preparation. By the time I got to the Pipeline, the physical challenges were not so bad but the mental challenges were severe. But that is how it goes.

So, what is the point of this stroll down memory lane?
1) Decide what you want to do then dedicate yourself to it!
2) I've been where you are so I can tell you that you can succeed if you dedicate yourself to training.
3) Follow a training plan designed to prepare you for the PAST. The Guard MC PJ CCT Train Ups is a good place to start. Do it a couple of cylces and then do what ever you want after that.
4) Make changes in your life to facillitate your training. If you can live a minimal lifestyle and dedicate yourself to training, you really don't need to work that much. Who cares if you don't have money for anything else, you are changing your life here and that is what matters.
5) Take the GTEP slot you are offered, just don't take the PAST with the Recrutier until you've passed it on your own a couple of times. You will probably get another 6 months of training before your Basic Training slot rolls around anyway.
6) Never quit and you can make it. I did so why can't you?

KYarb the link that FunkMaster provided with the Pj/CCT pipeline train-up is an awesome workout and should help with any problems you are currently having on the min requirements to meet the PAST.

I feel you pain on the working full time and trying to get into shape for the PAST. I currently deliver beer and start at 6am and get done around 6pm, then there is aleast a two hr session at the gym followed after work. Just remember if ts something you really want make the time for the gym!! Remember once you have made your decision on PJ/CCT/TACP stick with it and NEVER QUIT!!

my post is going to be long so stick with me

This part is alot like me but i do have a background in fitness. I am in the process of preparing myself for the PAST and only have 4-5 weeks total to go from not working out at all basically but in ok shape to, pass the test and at PJ standards.

I am on week 2 of training and i cant believe the improvements i have made.

When i first started i was sorta dogging 3mile runs, now i can do 3miles in under 26min and i just ran a 6min 22 second mile on Friday and i wasn't killing myself to do it. I also ran the 1.5 (whats needed on the test) and did it in 9min and 17 seconds but i was wiped out at the end of that

As for swimming my first time i couldn't even swim 25yrds i was literally breathing in h20 now i can swim a 300 side stroke in less then 8min and a freestyle 200 in less then 5min.

Just to let you know i haven't even got a lesson in yet, i just youtube stuff and practice. I do have a swim lesson on Wednesday this week and i cant wait.

What i have done to get these improvement are...
1st
I consider myself in training for PJ already even though i haven't signed for it yet. I am in the mindset that im on my way to PJ and i will do what ever it takes to make it true.
2nd/3rd
i got a membership to the YMCA, i was able to take my 1040ez in and i only have to pay 12$ a month and had no joining fee.
Then i stepped down from my job, i was a director of recreation at a school for autistic kids, now im just a floor staff. But i get better hours for working out.

My work out
i do 2 work outs a day 5 days a week. I run or swim in the morning then do the other in the evening. I also got a chin up bar from wal-mart (20$). At home everyday i do 5x20 push ups, 5x20 sit ups, 5x3 chin ups. I do push ups then sit ups then chin ups right after each other then take a 2-3min break and do the next set, i sorta do 3 work outs a day i guess. Also i do 3-6 chin ups randomly when ever i pass my chin up bar. I do about a total of 50 chin ups a day.

My diet
I cut out fast food altogether,this has just made my quality of food way better. I eat a lot of veggies/fruit. I drink a ton of H20 probably about 2-3 litters a day. Just a fyi i counted my calories for one day and im eating about 4.2k calories a day, i need to. i tried to not eat that much and my work outs suffered big time. took me just over 30min to run 3miles....ate like crazy the next day and did the same 3mile run in under 26min. I cut 5min and it was only because i ate more food that day, it also helped me swim a lot longer.

warnings
remember to be safe! Push yourself right to the edge but dont pass it. I was cramping up in the pool and having to get to the edge with no legs, this sucked. but i knew not to finish the lap i just got out of the pool. so i have had to back off at times. I have also pulled/strained the mussel from my neck to my shoulder. So i took two days off in a row form swimming and am hitting the pool tonight in another hour. This is because i wasn't stretching enough, don't for get to stretch if your going to push yourself like crazy.

Even with all this i still dont know if i will be ready in the next 2-3 weeks, but i will not give up.

Hope this helps
wil

Bananas can really help prevent muscle cramps. Also stretch really really well beforehand.

One thought about your cal workout, and this is a problem I recently realized. Doing many sets of 20-30 is great for endurance but you still might have problems doing 60+ pushups nonstop for a fitness test. To help you with this make sure you practice doing 1min-2min of pushups continuously. Maybe once a week you can do a cal test exactly how you would on the actual test.

to Juergen
i have been eating about 3-4 bananas a day now lol, and the continuous push ups/sit ups is a good idea i haven't tried that. I have checked myself a lot though and i know that i can do the 45 of each in 2 min no problem, i can actually bust the push ups out in under a min now. also i am a smaller guy though so this probably makes push ups easier for me. also on my last set i usually try to do as many as possible, that was another tip i was going to say but forgot. I do the same with running on my last 3 laps (1/10mile laps) i run as hard as possible.

To KYarb i hope all the info helps, i basically just do what other people say to do on these forums, and tweak them a bit for me. Juergen's idea of the non-stop push/sit ups is a good idea and i am probably going to throw these in now too, something like twice a week drop my cal work out and do 2 or 3 sets of none stop cals for 2min

thanks for the idea Juergen
and hope it all helps KYarb

we did some other interesting Pushup/Situp Workouts for Ranger Challenge last semester.

They called them "2min Breakdowns", we ended up just calling them "Oh Hell":

2min exercise, then 30sec rest (might have been a 1min rest)
1:45 exercise, then 30 sec rest
1:30 exercise, then 30 sec rest
you see the pattern, go all the way down till you hit 30 sec exercise and 30 sec rest, then go back up by till you hit 2mins.

the other were simple ladders going from 2 pushups, rest however long you need, then 4, then 6 then 8 till you hit 20, and then go back down.

You can do those with any exercise be it pushups, situps, flutterkicks (might need to up the numbers if you do a pyramid). But I would only recommend doing those once or twice a week, since you will really feel it the next day.

Guys,
All great advice but if you read the Guard MC PJ/CCT Train Up, you will see it encompasses all of these basic concepts. It also gives you a training schedule that you can modify as it is quite common that you may be at an advanced level of running or cals but at a more basic level or swimming, etc. I am not touting this workout merely because I wrote it, I am doing so becuase it is tried and true. It aint the most exciting workout but is one of the best Pipeline Preps for those with limited time to prepare for the Pipeline. Most guys who can pass the PAST can hit at least Mid Indoc or CCS standards in one cycle of this plan. Those who can hit about 70% of the required scores for the PAST can modify this training schedule and generally pass the PAST in 4 to 6 weeks.
I like where you are going on nutrition but am not knowledgable enough to do more than tell you what works for me. The Zone diet works well for me. I've seen about a 10-15% improvement in my Workouts with no other changes than adopting the diet. You don't have to take the extreme of weighing and measuring every piece of food (though for greatest effect, you should), just apply the principles. Try looking at formulazone.com if you want a good explanation and an easy way to make recipes, etc. If you don't want to use a website (and I don't blame you if you don't), just read the book, "A Week in the Zone" or google "zone diet". You'll get the gist of it.

Wildon,
I think given your limited time, you could definately benefit from the Guard MC PJ/CCT Train Up. It's on the ST Related Documents forum and also on the Home page under Workouts. It's your call. I am only offering advice. Do what you think best.

Good Luck!

To Guard,
i have it printed off/have studied it alot and i was going to switch from what my (swimming focus) workout to your guide as soon as i can swim the 500m confidently. I am hopping with my upcoming lessons this will only take me 1 more week, 2 tops. then i will have 1week till the PAST.

Also i have basically made my workout off yours already. I do the lsd 25-30min and 15min of fartlek's i do that 4x a week do a PAST test check once a week. for swimming i try to do your break down of week 1 but with no fins and i try to do day 1,2 and 4 all in one day, and i do some other drill type things that i have found/came up with on my own (treading water, underwater swims, bobbing off the bottom, floating...) I usually am in the pool for about and hour and a half As soon as i have that 500m down i will fallow it as written a lot more, except i will start at different weeks, for running week 5/6 for swimming, im still trying to work my way up to your week 1.... and for cals i will probably start at week 4. I am currently going easy on myself for running and cals, because i suck at swimming to be blunt.

Thanks for all your help, i have already seen improvements in my running and my cals, and swimming.

to original poster, You can do it just read and work
good luck

Just wanted to say, thank you everyone for the comments and encouragement!

Guard, I've got a copy of your workout printed out that I intend to utilize. I came across a 6 week build up that I took a liking too, as well. The "100 Hundred Push Up Challenge" along with the "200 Sit Up Challenge" and "200 Squat Challenge" all set in 6 week build ups. It seems to be working -- I can FEEL it. I'm actually more ahead of the cal's then I thought. Still struggling getting the push ups though. I've had lots of people recommend doing resistance bands or rows, or dumbbells behind the head, etc. Going to try those and see how they work.

I got a YMCA membership yesterday as it's the only local place with a pool. Cost me $72 to start, I didn't know I could get it cheaper, lol. $40 a month for the next couple months isn't bad, though. I did realize that not swimming for a couple years really hurt me, I've got to get into the pool as much as possible, going to try for 5 days a week.

Running is still a challenge for me, aside from pull ups... I think this will be my biggest hurdle. Going to take it slow and try to work up. It's the stamina/endurance part that is hurting me, as I've found I can actually run pretty fast... just not sustain it. So that's what I'll be focusing on. I'll have to take the long and slow approach, I think. Going to try and alternate walks and runs to build up some stamina.

diet is probably another good idea, although I've never tried it. I lost the 70-80 lbs from 250/260 to 180 eating McD's 5 days a week, lol. Just had to get active! I also don't eat very often, which I think may affect my stamina as well. Not getting the replenishment I need.

And finally, probably as good a time as ever to give up smoking. I think it just may help push the line a bit with my endurance.

Sorry it took so long for me to get back, my computer decided to die for a little while.