The New Air Force Special Warfare Program Changes
(*Prep Before Prep)
Over the years, depending on the "job" (Air Force Specialty Code) people have been using a few combinations of training programs to get TO and THROUGH the training.
For jobs that require significant swimming, pool skills, and Dive School during Air Force Special Warfare Prep Course, AF SW Assessment and Selection, and actual Specialty Code Pipeline Training the following combinations have been extremely helpful for many graduates (and still are): PFT Bible for Starters (Intermediate Level) then Air Force Special OPs Workout.
Go SWOE!
If you are part of the NEW Special Warfare Open Enlistment (SWOE), you will be required to crush a standard PAST test that includes the 500m swim no matter what job you seek: PJ, CCT, SR, or TACP. The scores below are very basic, but your performance will determine which job you will be in after selection. If you are not a good swimmer with water confidence, you will NOT be a PJ and if you are lucky you will still qualify for one of the other Special Warfare jobs. But getting TO the training requires a swimming test of 500m so practice!
New 2020 PAST Standards as of April 2020
Minimum Physical Ability and Stamina Test (PAST) for
Air Force Special Warfare
SWOE - Special Warfare Open Enlistment - Now you enlist as a SWOE and your performance at the Air Force Special Warfare Prep Course and the follow on Selection determines if you go PJ, CCT, Special Reconnaissance (SR) training pipeline.
|
AF PAST EVENT |
SWOE: |
AFSPECWAR |
SERE |
EOD |
|
Pushups 2 min |
40 |
40 |
40 |
-- |
|
Situps 2min |
50 |
50 |
48 |
-- |
|
Pullups 2 min |
8 |
8 |
8 |
3 |
|
1.5 mile run |
10:20 |
10:20 |
11:00 |
11:00 |
|
2 x 25m u/w swim |
Pass/fail |
-- |
-- |
|
|
500m swim |
15:00 |
12:30 |
-- |
-- |
Order of the PAST: Pullups, Situps, Pushups, Run, U/W Swims, 500m Swim.
* -- means “not tested”
Recommended PAST Scores from active duty special operators to be a competitive student within the training pipeline:
500m swim - sub 9 minutes
200m swim – sub 4 minutes
1.5 mile run – 9 minutes
Pullups - 20
Situps - 80-100
Pushups – 80-100
These swim, run, and PT scores are obtainable if you put in the time. These elevated scores will help you pass the PAST even on a bad day and help you be a top performer to be able to be selected for the job you want in the Special Warfare Open Enlistment.
Questions? Just email me at Stew@StewSmith.com
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Which Program is Right For Me - Special Ops Candidates
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EBOOKS and BOOKS
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 / SWCC, EOD, Diver Program Series - Phase 1 is what I call a beginner guide, but it is still challenging. It is geared toward those who are scoring minimally or failing their Navy PST test - 500yd swim, pushups, situps, pullups, 1.5 mile run. It is easier than The Complete Guide to Navy SEAL Fitness and a good prep course before attempting it.
Phase 2 and 3 of the Navy SEAL / SWCC, EOD, Diver program is about the same level of intensity as Navy SEAL Fitness and is also a good follow-up plan after Phase 1.
Phase 4 ot the Navy SEAL Key to Mental Toughness is by far my toughest workout ever created. It resembles a day of BUDS, complete with "wet and sandy", runs after eating, high rep punishment push-ups, 4 mile timed runs, 2 mile swims with fins, log PT simulation, and even a HellWeek Simulator with 3 workouts a day.
BOOKs
Navy SEAL Weight Training Book
Complete Guide to Navy SEAL Fitness Book
It depends: The Complete Guide to Navy SEAL Fitness is a classic and focuses on high rep calisthenics and running and swimming base. You will build up your running over 12-18 weeks to 20 miles but very fast paced focus on both the 1.5 mile run for the PST and the 4 mile timed run for weekly run test at BUDS. If you are an athlete with a strong power / strength background in lifting and not running or swimming, Navy SEAL Fitness is ideal for you. IF you need some place to start Navy SEAL Fitness is ideal for you as well because a calisthenics base / running / swimming progression is a good place to build a foundation. Though you will likely need to spend some time in the Navy SEAL Weight Training Book OR if Navy SEAL FItness is too challenging, go with Navy SEAL SWCC, EOD, Diver, PST Phase 1 Workout. Phase 1 is a good starting point if Navy SEAL Fitness program is too tough.
Navy SEAL Weight Training - This is part two (winter lifting phase) of my SEAL Prep program. If you have done the Navy SEAL Fitness (12 weeks to BUDS) program a few times and need a break, this is the next program that integrates lifting with the Navy SEAL Prep training.
Special Ops – Most of my programs tend to focus on getting TO and THROUGH a specific tactical training program. So you may see a mix of all the seasons in some of these books, but if you are training long term, you can take advantage of Seasonal Periodization and save yourself some of the over-use, long term pains that tend to follow many of the tactical preparations - especially on the spec ops level of training.
Start training today with workouts that focus on the specifics of getting to and through tactical profession training from firefighter, police, swat, military to special ops. We have programs to help you get TO and THROUGH training.
Seasonal Tactical Fitness Programs
Especially These That Are Used For Local Spec Ops Candidates Last Year
Tactical Fitness Series - Tactical Fitness, Tactical Strength, and Tactical Mobility is an ALL-encompassing program that focuses on lifting, calisthenics, run, ruck, swim, speed, agility, and flexibility / mobility. Many people focusing on USMC (OCS, RECON, MarSOC) Army Ranger / SF, Air Force Special Warfare, SWAT / Federal Law Enforcement, and Navy Special Warfare have done very well focusing on the Tactical Fitness Series and developing themselves into an all-round Tactical Athlete.
The Warrior Workout Series - If you are solid with making your own workouts, but need some ideas. This three part series has 300 workouts (100 / book) to pick from focusing on all the elements of fitness and training programs. Each book is organized with periodization cycles in mind along with calisthenics only, weights / calisthenics mix, cardio options and more. Warrior Workout 1 - Warrior Workout 2 - Warrior Workout 3.
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