Hey guys, I'm new here so I'll give some background first. I'm a SSgt planning on cross training into Pararescue in the future, I've been in almost 5 years and I am presently a crew chief on f-15s. I originally joined wanting to be an aerial gunner and got crew chief instead, I like my job but I want to do more with my life than be an aircraft mechanic. I debated getting out and going law enforcement but reenlisted anyway. I then tried to retrain to aerial gunner and got denied, apparently they're merging flight engineer and aerial gunner. I've always wanted to do CCT or PJ but I never had the self confidence to go for it. I'm a pretty small guy (5'9 140 pounds)and figured I'd have to be a pretty built guy to do any of those jobs.
Anyway after I got denied aerial gunner my buddy who is in the process of retraining to SERE helped me realize that you dont have to be 200 lbs of muscle and that actually slows you down. So I started working out with him and he was impressed on how hard I pushed myself. So that motivated me even more.
Well now he is leaving soon and I'm still extremely new to working out on a daily basis and I need some help getting a routine going. Right now my 1.5 mile run is around 10:20 I can do about 60 pushups and 50 situps. As far as swimming goes I need alot of work, i never really learned how to swim properly as a kid and my first time in the pool was disheartening to say the least. I ordered Total Immersion and working on my form and i spend about 1-2 hours a day in the pool practicing freestyle, underwaters, bobbing, and mask recovery. I'm making progress but have a ways to go.

right now what I am doing is running 30 mins a day 5 days a week (lengthening time every week, i also do fartleks from time to time) spending 1-2 hours a day 5-6 days a week in the pool. But my main problem is coming up with a routine that allows me to workout 5-6 days a week incorporating cals and weight training. I bought the morrison system and although it has some good info in it but it doesnt really give exercises. I looked through the Workouts here and I use the MC workout for cals and running, however like i said I am a skinny weak guy lol I feel like I need to spend alot of time lifting weights, can I do cals 5-6 times a week and alternate upper and lower body circuit training mon,tues,thurs,fri? or would I be over training since I'd be working some of the same muscles daily?
Any advice is greatly appreciated, I'm really motivated to do this I just need some direction to get a good routine going

Nate is coming out with another workout geared for PJ/CCT which I will have on the site.

Don't "feel" like you need to put on weight with weight lifting but if you want to, it won't hurt. If you can knock out 12-15 pull-ups you're good also. You need to get your run time down and additional weight won't help (good weight won't hurt either) so work on running along with swimming (your weaker areas).

Lots of other guys will likely have more advice but basically you need to concentrate on weaknesses while continuing to improve your strengths. I would only worry about weight/lifting when all your events are well beyond PAST standards.

Thanks for the advice. Is it okay to do cals mon-fri then or would I still need a day of rest in between? Maybe I just need to learn some more cals because in my session today I only spent maybe 20 mins on cals 10 mins on kettlebell and 30 mins lifting.

There are many workout routines that fall into the KISS methodology.

Wendler's 5/3/1, Starting Strength, GSLP... These are all routines that are easy to follow and will put a decent amount of muscle onto a new lifter. I'd recommend 5/3/1 because it is easier to incorporate assistance work and swimming/cals into the program.

You have to find a balance between strength and endurance training. And definitely ensure you get your rest days in. It doesn't matter if you can work out 7 days a week and never feel run down. Rest is an integral part of the cycle.

Feel free to PM me if you want to get into specifics.

Also, I'm not a certified trainer or anything like that. I am an ex-athlete, turned fat kid, with a drive for a dream. I've slain my outter fat kid and am working towards my dream job.

awesome thanks, i googled them and ill try to incorporate them into my workout