OFFICIAL DAFMAN 36-2905 COMPLIANT & AUTOMATED
OFFICIAL DAFMAN 36-2905 COMPLIANT & AUTOMATED
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Max Out Your Air Force PFRA in 8 Weeks Without Guesswork
Max Out Your Air Force PFRA in 8 Weeks Without Guesswork
An automated, 8-week periodized protocol engineered by a former active-duty MTI. Build race-pace stamina, lactate clearance, and 100% rep compliance on calisthenics.
An automated, 8-week periodized protocol engineered by a former active-duty MTI. Build race-pace stamina, lactate clearance, and 100% rep compliance on calisthenics.
Air Force PT Max-Out Protocol 8-Week Training System
Air Force PT Max-Out Protocol 8-Week Training System
Stop Relying on Panic Cardio and Unstructured Workouts
Stop Relying on Panic Cardio and Unstructured Workouts
Disqualified Reps
Disqualified Reps
Form mistakes on Hand-Release Push-Ups or Core events mean wasted effort and lost points on test day.
The 2-Mile Wall
The 2-Mile Wall
Running without calculated interval pacing causes premature fatigue and pacing burnout in the first 400 meters.
Unit PT Conflicts
Unit PT Conflicts
Trying to balance mandatory unit physical training with personal test prep could lead to overtraining or joint wear.
Introducing The 8-Week System Architecture
Introducing The 8-Week System Architecture
Phase 1: Base & Build (Weeks 1–4)
Phase 1: Base & Build (Weeks 1–4)
Aerobic Engine Expansion: Zone 2 base runs to build capillary density without central nervous system burnout.
Movement Mechanics & Form Locking: Strict DAFMAN standards for push-ups and core events so zero reps are discarded on test day.
Mid-Point Mock Assessment: Baseline diagnostic to track real-time score improvements.
Phase 2: Peak & Max-Out (Weeks 5–8)
Phase 2: Peak & Max-Out (Weeks 5–8)
Neurological Power Shift: Heavy 4–6 rep strength ranges to recruit maximum force production for calisthenics.
Race-Pace Specificity: Track intervals and threshold pacing to optimize lactate clearance for the 2-mile run.
Peak Taper Execution: Week 7 physical limit overreach followed by a Week 8 volume taper for peak test-day performance.
Automated Daily Delivery Straight to Your Phone
Automated Daily Delivery Straight to Your Phone
Track Your Progress
Track Your Progress
Customizable Schedule
Customizable Schedule
Videos & Tutorials
Videos & Tutorials
Frequently Asked Questions
Frequently Asked Questions
How is the program delivered, and do I get immediate access?
How is the program delivered, and do I get immediate access?
A: Instantly upon checkout, you will receive an invitation link to log in to the KAF (K. Anthony Fitness) App powered by Trainerize. Day 1 of your 8-week protocol will automatically populate on your mobile calendar, complete with video exercise tutorials, interval pacing instructions, and progress tracking. You can also sync the app directly with your Apple Watch, Fitbit, or Garmin.
What if my unit has mandatory PT? How do I balance both without overtraining?
What if my unit has mandatory PT? How do I balance both without overtraining?
A: The protocol is engineered with a modular structure specifically for active-duty schedules. High-intensity run intervals and core/calisthenics sessions take only 25–35 minutes and can easily be performed as a second daily session or seamlessly integrated around your squadron's morning formation PT without causing joint wear or fatigue.
Does this program cover form standards so my reps don't get discarded?
Does this program cover form standards so my reps don't get discarded?
A: Absolutely. Passing isn't just about output; it's about rep compliance. Every calisthenics movement (Hand-Release Push-Ups or traditional Push-Ups/Sit-Ups) comes with detailed video breakdowns ensuring 100% compliance with official DAFMAN 36-2905 standards so zero reps are thrown out on test day.
What equipment or facility do I need to follow this protocol?
What equipment or facility do I need to follow this protocol?
A: Access to a basic gym or your base fitness center is all you need. The program utilizes standard treadmills (for interval pacing), standard calisthenics floor space, and basic free weights or pull-up bars. No specialized or rare equipment required.
Can I adjust my workout days if my work or duty schedule changes?
Can I adjust my workout days if my work or duty schedule changes?
A: Yes. Life and duty requirements happen—you can easily drag and drop your scheduled workouts to any day of the week directly inside the app to fit your real-world schedule.
Is this a monthly subscription, or a one-time purchase?
Is this a monthly subscription, or a one-time purchase?
A: This is a single, one-time payment of $79 for full lifetime access to the 8-week protocol. There are zero hidden recurring subscription fees or surprise charges.
What if I choose the HAMR (20m Shuttle Run) instead of the 2-mile run?
What if I choose the HAMR (20m Shuttle Run) instead of the 2-mile run?
A: The foundational cardiovascular conditioning in Phase 1 targets aerobic capacity and lactate clearance—the exact physiological drivers required for both the 2-mile run and the HAMR shuttle run. The protocol includes secondary pacing frameworks specifically mapped to help you hit max points on the HAMR audio beeps.
Lock In Your Target Score Today
Lock In Your Target Score Today
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