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SWCC Article

stew smith pst pullups pushups special ops stew smith swcc swimming

The Special Warfare Combatant Crewmember (SWCC) of today is the product of years of history. Since 1963, when one of the father's of Special Warfare - Phil Bucklew commanded and developed the Special Boat Units of today to specifically support the SEALs and UDTs during the Vietnam War. Since then, the "Brown Water Navy" has distinguished themselves and are now one of the three components of the Naval Special Warfare Command (SEAL Teams, SEAL Delivery vehicle (SDV) Teams, and Special Boat Units). These high-tech, high-speed boats make up the maritime component of the U.S. Special Operations Command.

SWCC PST Standards:  Your Entrance Exam


PST Event

Minimum Standards

Competitive Standards

500 yd swim


9 minutes










1.5 mile timed run


9-10 minutes




The training to become a SWCC operator is FIVE months long in Coronado, CA., Home of the Phil Bucklew Naval Special Warfare Training Center. There, in the heart of Naval Special Warfare, these future SWCC operators go through an intensive course of instruction that includes the following phases:

SWCC Indoc 2 weeks

Basic Crewman Training (BCT) 8 weeks

SOF selection and screening / Basic Crewman Skills
Crewman Qualification Training (CQT)

Advanced Crewman Skills 12 weeks

In 22 Week, a SWCC students will receive the basic certifications in all the above. Once stationed at the Special Boat Unit (SBU), the SWCC student will receive advanced training and operate in direct support of Navy SEAL missions as boat drivers, medic assistants, navigators, communications links, and direct suppression fire from the arsenal of weapons on these vessels. The SWCC operators are a vital link to our special operations communities. see Navy recruiter link

(Also for the best and up to date SWCC site info check out

Most of the injuries at SWCC as well as BUDS involves unprepared legs for high amounts of running. You have to run to get better at running. Check out the links on for sample running, swimming, and PT programs:

To achieve the above scores may take at least 12 weeks even if you are fairly active and workout regularly. Here are some sample workouts to help boost your scores.

Your calisthenics workouts should consist of the above exercises performed every other day for a total of 3-4 times per week. The day of PT rest will help your muscles recover and be able to gain more reps in two minutes. Also practice perfect form but do each of the exercises as fast as you can. Speed and endurance is your goal.

Pullup Pyramid System - See pullup workout for ideas to increase pullups.

Workout ideas for FREE - See this workout for ideas to increase pushups and situps. These 20-30 minute workouts really work.

Run Faster - Check out this link to run faster

Master Any PFT Test - Check out this link for tips to get a few extra points on your PFT instantly.

The Combat Swimmer Stroke - AKA sidestroke (advanced version)

With any download you buy you get over 40 hours of training personally designed for future students of the group AND access to Stew Smith (the author) for any answers to your training questions!!

If you are interested in the preparatory workout for the SWCC program: Click the link to go straight to the SWCC Workout . The Fitness eBook Store will allow immediate access to the workout via a download option.


Navy SEAL Workout Phase 1 Beginner Weeks 1-9 
Navy SEAL Workout Phase 2 - 3 - Intermediate Weeks 1-12
Navy SEAL Workout Phase 4 Grinder PT - Four weeks before Hell Week

Navy SEAL Weight Training Book
Complete Guide to Navy SEAL Fitness Book/Dvd


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