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Try This 1-2-3 Punch for Air Force Special Warfare Training Pipeline

Stew smith

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.  


PFT BIBLE - Check out here for the EBOOK or the BOOK Version and get started today.  
Air Force Special Ops - Check out here for the EBOOK or the BOOK Version and get started today.
If you are going TACP, the use for swimming will start to decrease during your pipeline. Once you get through the Assessment and Selection Training and the need for running and rucking will increase.  Many have utilized the Army Ranger / SF Training book to prepare for the land warfare demands of the Tactical Air Control Party during their civilian time prep phase in order build the base of cardio fitness snd durability they need. 
If you find your weakness is running and load bearing, the two workouts above are progressive high intermediate to advanced level programs. 
Army Special Ops - Intended to specifically for candidates seeking Ranger School, RASP, and SFAS, these calisthenics, weights, running, and rucking programs will get you prepared for land warfare demands on the body.  Check out here for the EBOOK or the BOOK Version and get started today.
The Special Ops Running Program (ebook only) starts off at 15 miles per week and will progressively build both running and rucking combined to total 35 miles in 24 weeks. Check out here for the EBOOK and get started today.


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. 



(for transfers)



Pushups 2 min





Situps 2min





Pullups 2 min





1.5 mile run





2 x 25m u/w swim




500m swim





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

Or Try Workout Programming Specifically Designed for any Tactical Fitness Goal:

Which Program is Right For Me - Special Ops Candidates 

Do You Want my REAL TIME Seasonal Periodization Training Delivered Weekly?

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Stew Smith Training programs. 

Stew Smith Fitness Membership – You have access to years of workouts for both beginner / intermediate and advanced / special ops levels of fitness. Each week you will receive new and unpublished workouts being tested by Navy SEAL veteran / Stew Smith CSCS and his local group of future tactical professionals in both basic training and advanced spec ops training programming. The latest videos, articles, and other programming will be part of the weekly data feed to members as well. We go through the Seasonal Tactical Fitness Periodization program one week at a time.

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If You Need a More Personalized Approach to Fit Your Needs, Goals, Time per Day, Days per week, Facilities, Abilities, etc...

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Over weight? Out of Shape? Not meeting personal and professional standards of fitness and health? Try some one - on - one personalized assistance with your training goals and consider Online Coaching by Stew Smith CSCS. No matter what your goals, you and Stew will create a program together that works for you. 

VIDEO TESTIMONIAL:  Jim started with me several years ago needing help with his fitness and health. Over the years, we became friends and even business partners on a few joint ventures - I still send him weekly workouts. Here is a video testimonial that was placed in the middle of his podcast - I was shocked but wanted to share as it is a great story and quite typical of clients on any of the Online Training Programs.

Before You Buy - Give Stew a Call - There is a human behind this purchase! 410-271-0837 
 and let Stew be your coach!

Or Questions?  Just email me at

Or Try Workout Programming Specifically Designed for any Tactical Fitness Goal:

Which Program is Right For Me - Special Ops Candidates 



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.  

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

The Pipeline of Training Options: 


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. 

At - List of Products and Services

  1. FREE Articles
  2. Podcasts and Swimming Videos at page  
  3. eBooks
  4. Books and eBooks in PRINT
  5. Stew Smith Fitness Club membership site
  6. Online Coaching  

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