HAWC 90-in-90 fitness class offers no-fail approach to test

  • Published
  • By Tech. Sgt. Chuck Walker
  • 436th Airlift Wing Public Affairs
DOVER AIR FORCE BASE, Del. --  It's 12:55 p.m. on a Wednesday and Staff Sgt. William A. Goede is sweating profusely.

He has just completed 55 minutes of intense training, which included six sets of push-ups, sit-ups, burpees, flutter kicks and squats, each exercise done while running from station to station with no resting in between.

This circuit training is called "The Mirror," part of the 90-in-90 class hosted by the Dover Health and Wellness Center.

The 90-in-90 class is designed to train participants to not only pass their physical training test, but to be in such good shape they score a 90 or above on the test within 90 days, which allows them to test once a year instead of every six months.

For Goede, a C-17 aerospace maintenance craftsman with the 736th Aircraft Maintenance Squadron, the mirror and other 90-in-90 training he has received in the past month and a half has paid dividends.

"I went from 15 minutes on my run down to a 13:32," Goede said. "I have lost 38 pounds and 5 inches off my waist. More importantly, I went from a failing score on the PT test score to a passing 78.1."

With passing PT scores being integral to a successful Air Force career, John P. Walters, exercise physiologist here, created the 90-in-90 class in January 2012.

This is critical because failing a PT test leaves Airmen susceptible to many corrective measures, some that may have long-lasting effects on their career. A failed test can result in a Letter of Reprimand, Unfavorable Information File, poor Enlisted Performance Report and even discharge from the service.

Walters, who first thought of the idea for the class five years ago, said in-depth study went into designing a class that would place participants in the top 10 percent of scores Air Force-wide.

"I did a study on the unit physical training leaders, those who consistently scored a 90 or above on their PT test and I mirrored this class on the workouts they did," Walters said. "I want my students to be able to beat this test."

The workouts, which are held three days a week, are designed to confuse the muscle groups of the body by varying the exercises, thereby increasing muscle mass, and they combine cardio as well as strength training.

"We work on speed on Mondays, circuit training Wednesdays and endurance Fridays," Walters said. "We are training to the point that when the participants get to the PT test, they just breeze right through it."

And the program seems to be working for Senior Airman Jacqueline A. Shelton.

Shelton, a maintenance data systems analyst with the 436th Maintenance Operation Squadron, failed her PT test and passed it three months later with a 93.2 after enrolling in the program. She improved all of her scores in each phase of the test and dropped more than three minutes off of her run time, with less than 60 days of participation in the class. But the benefits didn't stop there.

"This class has given me some discipline," Shelton said. "It makes you dig deep and do your best. If you do that, you will definitely pass your test."

Shelton said she would definitely recommend the class to others.

"You have to be dedicated," she said. "But if you are dedicated, you will see improvement in the long run. This class motivated me and helped me to change my attitude about exercise."

Passing PT scores have always been a challenge and there will always be PT failures. However, with more programs like this in place, many Airmen can remain physically fit to accomplish their tasks.

"If you follow the program and put in the effort, you will not only pass but will score a 90 or above on the test," Walters said. "Not only that, you will be able to run and not be tired. This is the ultimate training."