USAF Combat Controllers parachute into any scenario to assist other US forces. Here’s how to keep your head at 35 000 ft

Before they jump, operatives will have reviewed every step in their minds 10-12 times, making the action so familiar that their brain works on automatic pilot. Researchers believe this prepares your body with small but useful neuromuscular adjustments. Use this visualisation strategy to improve your performance: picture a perfect dead lift an hour before hitting the gym, then do it again 
seconds before your attempt. 
Your PB awaits.

Must Do Moves

”Combat controllers carry over 45kg, including their communications equipment and body armour, so they need exceptional strength and stamina in their core and legs,” says Vint Anderson, fitness instructor for the US Air Force Special Tactics Training Squadron. One workout method they use is a leg circuit. Do 20 reps of each of the three exercises in the order shown, with no rest. After you finish one circuit, rest for 30 seconds, and repeat. Shoot for five circuits. Do each repetition explosively if you can. If you can’t, just do them quickly.


Take a long step forward with your left foot and lower your body until your left thigh is parallel to the floor and your right knee is close to the ground. Keep your torso upright. Step back to the starting position and repeat with your right leg. Alternate legs until you’ve done 10 lunges with each.


Push your hips back and squat until your thighs are parallel to the floor. Push back up and repeat. If you’re not using weights, you can put your hands behind your ears, across your chest, or on your hips.

Squat jump

Stand with your feet shoulder-width apart, arms at your sides. Squat and then jump as high as you can. Land and immediately drop down for the next jump.