Physical Training Program OBJECTIVE: To educate Special Warfare (SW) applicants on foundational physical fitness principles that contribute to achieving a passing score on the Initial Fitness Test (IFT). Introduction This program is designed for SW applicants to begin the transition from the civilian world into the culture of continual physical readiness inherent to Special Warfare. If applicants faithfully follow this program – to the best of their ability and in its entirety – they should be able to navigate the turbulence of basic training, develop the ability to surpass the physical benchmarks and withstand the rigors of the pipeline’s preparatory program. You should report to Basic Military Training (BMT) with the ability to exceed the IFT standard, which includes: 1. Being able to swim 500m in 15:00 2. Ruck for one (1) hour with 30 pounds in your ruck sack (backpack) 3. Being able to run 1. 5 mile in 10:20 4. Be able to perform 8 pull ups, 50 sit ups, and 40 push-ups each within 2 minutes The swim and ruck training in this program are critical as these events prepare you for the IFT and add an extra layer of protection from injuries. Trust the process. Follow the process. The more fit you are, the easier it is to focus on the task at hand. The workouts and additional educational materials provided here will assist in preparing you mentally and physically to withstand the training pipeline. How to Use This Manual This section will teach applicants how to properly read, understand and implement the training program. Though not mandatory, it is recommended that applicants read and follow this manual to adequately prepare for the SW career fields. This will help you further physically prepare for Basic Training, the Special Warfare Candidate Course and Assessment & Selection, while decreasing the likelihood of overtraining and injury before selection begins. This fitness program is broken into three phases that progress into the next. Each phase gradually increases in total volume by increasing repetitions, distances, speeds, and frequency of training or “training days per week”. The top of each workout page will identify which phase of training each specific workout is laid out. The tables below will display the fundamental goals for each phase and the objective being accomplished. Phase 0-1 is to familiarize candidates with the specific expectations and types of training to be successful within future Air Force Special Warfare (AFSW) training courses. Phase 2 builds upon and refines those skills, techniques, and movements from Phase 1. Phase 3 is the start of mastering, enhancing, and pushing your individual performance capacities as you move into the formal training pipeline. Candidates may start at an earlier or later phase, but the chart in Figure 2 should serve as a fairly accurate guideline to determine where you should begin training and how long your training phase should be. CONTENTS Physical Training Program Introduction How to Use the Manual Section 1: Warm-up/Preparation for Exercise Section 2: Workouts Section 3: Rating of Perceived Exertion (RPE) Section 4: Regeneration/Cool down Section 5: Nutrition and Sleep Section 6: Energy Systems Development/Ruck Section 7: Exercise and Activity Descriptions Section 8: Bodyweight/Calisthenics S&C program Section 9: Full Gym Access S&C program Appendix A Appendix B Read less Report an issue with this product or seller Print length 75 pagesLanguage EnglishPublication date March 27, 2025Dimensions 8. 5 x 0. 17 x 11 inchesISBN-13 979-8315820833 See all details The Amazon Book Review Book recommendations, author interviews, editors' picks, and more. Read it now. Bundle these items This item: U. 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