USAF SPECIAL WARFARE BASIC MILITARY TRAINING

PREPARATION MANUAL
Body Weight - Strength and Conditioning
 Physical Training Program

OBJECTIVE: To educate Special Warfare (SW) candidates on foundational physical fitness principles and
to achievement of passing score on initial Physical Ability Stamina Test (PAST) test.

Introduction

This program is designed for SW candidates to begin the transition from the civilian world to the Special Warfare
military culture of continual physical readiness. If candidates faithfully follow this program – to the best of their
ability – in its entirety – they should be able to navigate the turbulence of basic training and develop the ability to
fly over the physical bench marks as well as withstand the rigors of the pipeline preparation program. You should
report to Basic Military Training (BMT) with the ability to excel on the PAST, be an adequate swimmer (being able
to swim 500m in 15:00) as well as, have the ability to ruck for two (2) hours with twenty (20) pounds in your ruck
sack (back pack). It is of high importance to complete the swim and ruck training in this program as these events
prepare you for test standards 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 the additional
education materials provided will assist in preparing you mentally and physically to withstand the training
pipeline.

How to Use This Manual

This introduction section will teach candidates how to properly read, understand and implement the
information. Though not mandatory, it is recommended that candidates read and follow this manual to
adequately prepare for the SW career field.
The intent of this manual is to guide candidates through physical preparation for Basic Training, Special
Warfare Indoctrination course, and Assessment and Selection while decreasing the likelihood of
overtraining and injury before selection begins.

Start with week one – day one. In order to be optimally prepared, we recommend candidates have a
minimum of 8 – 12 weeks of preparation. Our experience has shown that less preparation leads to
increased chances of injury and setbacks. Candidates will be asked about their physical preparation for the
course. Candidates should be prepared to honestly answer questions about their physical preparation
history.
Section 1: Warm-­‐Up or Preparation for Exercise:
Warm-­‐up is critical. Candidates must warm-­‐up to prepare for workout preparation, injury prevention
and muscle activation. The dynamic warm-­‐ups in this program use a dynamic stretch, mostly in a walking
or ballistic manner where you move the limb dynamically through the range of motion to prepare the
muscle for exercise. It is recommended to complete dynamic stretching in the warm-­‐up, while static
stretching is preferred in cool-­‐down post workout. Static stretching is when you hold a stretch for a
longer period of time, 20-30 seconds or more.

This “Warm-­‐Up” - The exercises are listed on the left and the repetitions (reps) or distance
(Reps/Distance) is listed on right. Start at the top of the exercise list and perform the exercise for the
prescribed time, distance, or a number of repetitions. Warm-up 1 is to be completed in weeks 1-4 and
again during weeks 9-12. Warm-up 2 is to be completed in weeks 5-8 and weeks 13-16.

Warm-up 1
Weeks 1-4 and Weeks 9-12
Exercise Reps/Distance
Glute Bridges (hold for 3 seconds) 10
Y's 10
T's 10
W's 10
Front Plank 30 sec
Side Plank (Left and Right) 30 sec each
Quadruped 10 each
Quadruped Forward Knee Circles 10 each
Leg Cradle 10 yds
Lunge with Twiist 10 yds
Lateral Lunge 10 yds
Forward Skip 10 each
Lateral Shuffle (Left and Right) 10 yds each
2" Runs 3x3 sec

Warm-up 2
Weeks 5-8 and Weeks 13-16
Exercise Reps/Distance
Foot on Bench Quad Stretch 1/2 Kne 30 Sec each
Scap Push-Ups 10
Arm Circles 20 sec
Front Plank 20 sec
Side Plank (Left and Right) 20 sec each
Knee Hug 10 yds
Lunge and Reach 10 yds
Air Squat Body Weight 10
High Knees 10 yds
Lateral Bounds 5 each
Falling Starts 3x5 yds
 Strength & Conditioning I Run Warm Ups
Med Ball REPS In Place Movements REPS
1 RDL + Press 8 1 BW Squat 8
2 Behind Head Good Morning 8 2 Reverse Lunge & Reach 6e
3 Overhead Curtsey Lunge 4e 3 Lateral Lunge 6e
4 Hug or Straight Arm Squat 8 4 Worlds Greatest Stretch 5e
5 Squat & Overhead Raise 8 5 Side Plank + Top Leg Lift 8e
6 Single Leg RDL 6e 6 Side to Side SQ 8e
7 Glute Bride (On Ball) 16 Dynamic Movements Distance
8 Single Leg Glute Bridge 8e 1 Knee Hugs 15 yds
9 Overhead Split Squat 4e 2 Hip Tugs 15 yds
10 Wide Stance Squat 8e 3 Hamstring Sweeps 15 yds
11 Diagonal Chop & Lift 5e 4 Quad March 15 yds
12 Trunk Twist 8e 5 Reverse Airplane 15 yds
13 Chest Press Outs 8 6 Drum Major March 15 yds
14 Chest Overhead Press Ups 8 7 Skips 15 yds
15 Bentover Pull to Chest 4e 8 Heel to Butt Kicks 15 yds
16 Toe Out Heel Raise 8 9 Backward Run 15 yds
17 Toe In Heel Raise 8 10 Tall Shuffle 15 yds
18 Scapular W's Against Gravity 8 11 High Knee Carioca 15 yds

* Warm up menus that can be substituted for warm-up exercises in Warm-up 1 or 2

 Section 2: Weight Room Workout

Day 1 Exercise Sets Reps wt/reps

1 Squat 4 8
Rest 1 Min Between Squat Sets
2a Good Morning or RDL's 3 8
2b Leg Curls 3 8
Rest 1 Min Between Combo Sets
3a Dumbbell Overhead Shoulder Press 4 8
3b Alt Grip Pull Ups Use Bands if needed 4 10
Rest 1 Min Between Combo Sets
4a Dips 3 12
4b Alt Dumbbell Curls 3 12
Rest 1 Min Between Combo Sets
5a Mountain Climbers 3 20
5b Lying Leg Lifts 3 20
6 Energy System Development Reps Distance Time
6 reps 80 yd Tempo Runs 6 80

All workouts should focus on the proper form and technique before ever increasing weight. The key
is posture first, pattern of movement second and then power/load when learning new movements.
The example above is for a “Day 1” workout of Week 1. To the right of this program there is an area to
record the weight used for each exercise. On the left side of the sheet there are numbers and letters
(1A, 1B, 2A, 2B…). These numbers group the exercises in the order they should be completed.

Day 1 Exercise Sets Reps wt/reps

1 Squat 4 8
Rest 1 Min Between Squat Sets
2a Good Morning or RDL's 3 8
2b Leg Curls 3 8
Rest 1 Min Between Combo Sets
3a Dumbbell Overhead Shoulder Press 4 8
3b Alt Grip Pull Ups Use Bands if needed 4 10
Rest 1 Min Between Combo Sets
4a Dips 3 12
4b Alt Dumbbell Curls 3 12
Rest 1 Min Between Combo Sets
5a Mountain Climbers 3 20
5b Lying Leg Lifts 3 20
6 Energy System Development Reps Distance Time
6 reps 80 yd Tempo Runs 6 80

For the above example candidates will complete 1A “Squat” for 10 repetitions, rest 1 min then
complete 1 set of 2a “Good Morning’s or RDL” for 8 repetitions followed immediately by 2b “Leg Curls”
for 8 repetitions. At this point candidates will rest one (1) minute before repeating the same combo set
two more times – for a total of 3 sets. After the third set of this combo set they will move to the next
section of the workout.

Record the weight in the chart to include increases in weight. Dumb bell weights should be written as single
dumb bell weight even if both are used.
 The other main format used for weight room sessions is the circuit theme. Below is an example:

Day 1 Exercise Sets/Time Reps

Perform both exercises in the grouping (1a,1b) for the prescribed
amount of reps, do as many rounds of the exercises as you can in the
allotted time (4 min in this case). When that time is up move to the
activity between 1 and 2 / rest then move to next grouping. Repeat
until workout is completed.
1a Pull Ups 4 min 4-8
1b Push Ups 10
Perform 25 eight count Body Builders / rest 3 min / move to next group
2a Forward Lunge/Lateral Lunge (Alternate) 4 min 8e
2b DBL Leg Glute Bridge (hold at top 3 count) 12
Bear Crawl forward 30 yds / rest 3 min / move to next group
3a Butterfly Sit Ups 4 min 20
3b Single Leg RDL's 8e

The intent of circuit training is to increase the amount of work performed with limited rest time. With the
circuit example above, candidates will perform exercises 1a pull-­‐ups for 4-8 reps immediately followed by 10
pushups, and they will start all over again at exercise 1a without rest BUT maintaining strict
form/technique. Candidates will continue this cycle for 4 minutes before moving on to the next exercises. In
this example with will then complete 25-8 count body builders rest 3 minutes and move on to the next circuit.
If form/technique breakdown begins to occur, rest or slow down as needed. If unable to complete the
set number of reps, take a quick break and start again with strict form. Upon completion, record the
number of rounds completed in each section. In the Day 1 example below your round will consist of
exercises 1-14 for the prescribed number of reps, rest 3 minutes and then complete exercises 1-14 for 2
more rounds.

Day 1 Exercise circuit Sets Reps

1 Alt Lunge Forward 3 6e
2 Mountain Climber (Wide) 3 20e
3 Push Ups (4 sec down, 4 sec hold, 4 sec up 3 5
4 Bicycle Crunch 3 20e
5 Body Wt Squats (4 sec, down, up) 3 20
6 8 count Body Builders 3 15
7 Close Grip Push Ups 3 12
8 Butterfly Sit Ups 3 20
9 Single Leg Glute Bridge 3 10e
10 Backward Lunge 3 10e
11 Wall Run 3 30 sec
12 Side Plank ISO Holds 3 30 sec
13 Extended Glute Bridge 3 12
14 Super Man Seal Ups 3 12
3 mi n res t between rounds of ci rcui t (1-14), hydra te, recover, repea t x 3
 Section 3: Regeneration/Cool Down

Recovery/regeneration is important to achieve optimal performance and mitigate injury. All exercise
reps in the regeneration/cool down are for a MINIMUM number of repetitions or time. The more tissue
is tight, or in the case of the foam roller, the more it is uncomfortable -­‐ the more pertinent it becomes
to be doing these exercises

Section 4: Energy Systems Development / RUCK

Energy System Development (ESD) is all-­‐inclusive of activities with a fitness or work capacity focus, like
running, biking or rowing. For running events, wear appropriate running shoes to improve efficiency,
mechanics, and minimize the risk of injury.

The human body has three energy systems. The difference in the systems is the power output. The shorter
the time, the higher power output, the longer the time the less power. A 40 yard sprint will be very fast
but only last a few seconds. An 800 yard sprint (two times around a track) would take about 3:00 minutes
or more to complete. A mile (4 laps around a track) would take about 7:00 minutes or more for a
successful candidate. The higher the intensity you are working the shorter amount of time you can work.
In this program you will train all three energy systems.

Rucking- The definition can be as simple as walking around with a backpack on a hike or as difficult as
moving fast while wearing with all your military gear over rugged terrain. The verb “to ruck” means getting
your gear from A to B in a backpack.” You will train with a ruck walking briskly with a light load of 15-25
pounds.

RUCK TECHNIQUE
• Weight of body must be kept directly over feet, the sole of the shoe must be placed flat on ground by
taking reduced strides at a steady pace. Do not over stride.
• When walking cross-country, step over/around obstacles; never step on them.
• When traveling up steep slopes, always traverse them; climb in zigzag pattern rather than straight up.
• When descending steep slopes, keep the back straight and knees bent to take the shock of each step. Do
not lock knees.
• Practice walking at a quick, but manageable pace. Do not run with a rucksack as injuries may occur.

* If rucking cannot be achieved, do squats with a rucksack (100 repetitions five times or until muscle failure). To
avoid knee injury, squat only to the point where the upper and lower leg form a 90 degree bend at the knee.
Section 6: Exercise and Activity Descriptions

The movements and exercises are simple and extremely basic – but quite effective. If you are still
confused be sure to ask a qualified professional, strength and conditioning coach at your high school,
job or your Special Warfare Field Developer for assistance.

Warm-up 1
Weeks 1-4 and Weeks 9-12
Exercise Reps/Distance
Glute Bridges (hold for 3 seconds) 10
Y's - shoulders 10
T's - shoulders 10
W's - shoulders 10
Front Plank 30 sec
Side Plank (Left and Right) 30 sec each
Quadruped 10 each
Quadruped Forward Knee Circles 10 each
Leg Cradle 10 yds
Lunge with Twiist 10 yds
Lateral Lunge 10 yds
Forward Skip 10 each
Lateral Shuffle (Left and Right) 10 yds each
Carioca (Left and Right) 10 yds each

Warm-up 2
Weeks 5-8 and Weeks 13-16
Exercise Reps/Distance
Foot on Bench Quad Stretch 1/2 Kn 30 Sec each
Scap Push-Ups 10
Arm Circles 20 sec
Front Plank 20 sec
Side Plank (Left and Right) 20 sec each
Knee Hug 10 yds
Lunge and Reach 10 yds
Air Squat Body Weight 10
High Knees 10 yds
Side Shuffle Right & Left 10 yds
Carioca Right & Left 10 yds
 Warm Up Menus
Strength & Conditioning I Run Warm Ups
Med Ball REPS In Place Movements REPS
1 RDL + Press 8 1 BW Squat 8
2 Behind Head Good Morning 8 2 Reverse Lunge & Reach 6e
3 Overhead Curtsey Lunge 4e 3 Lateral Lunge 6e
4 Hug or Straight Arm Squat 8 4 Worlds Greatest Stretch 5e
5 Squat & Overhead Raise 8 5 Side Plank + Top Leg Lift 8e
6 Single Leg RDL 6e 6 Side to Side SQ 8e
7 Glute Bride (On Ball) 16 Dynamic Movements Distance
8 Single Leg Glute Bridge 8e 1 Knee Hugs 15 yds
9 Overhead Split Squat 4e 2 Hip Tugs 15 yds
10 Wide Stance Squat 8e 3 Hamstring Sweeps 15 yds
11 Diagonal Chop & Lift 5e 4 Quad March 15 yds
12 Trunk Twist 8e 5 Reverse Airplane 15 yds
13 Chest Press Outs 8 6 Drum Major March 15 yds
14 Chest Overhead Press Ups 8 7 Skips 15 yds
15 Bentover Pull to Chest 4e 8 Heel to Butt Kicks 15 yds
16 Toe Out Heel Raise 8 9 Backward Run 15 yds
17 Toe In Heel Raise 8 10 Tall Shuffle 15 yds
18 Scapular W's Against Gravity 8 11 High Knee Carioca 15 yds
 Post Work-Out Regeneration/Cool-Down
All Time/Reps are a Minimum Standard

Foam Roll/Stick/Trigger Point REPS In Place Movements REPS

Tennis Ball to Bottom of Foot 30 sec each Toe Pull 30 sec each
Foam Roll Calves 30 sec each Wal Calf Stretch 30 sec each
Stick or Barbell to Hamstring 30 sec each Band Hamstring Stretch 30 sec each
Foam Roll Quadriceps 30 sec each Figure 4 Crossover Stretch 30 sec each
Foam Roll IT Band 30 sec each IT Band Stretch 30 sec each
Foam Roll Glutes 30 sec each Foot on Bench Quad Stretch 1/2 Kneeling 30 sec each
Tenis Ball to TFL 30 sec each Prayer Stretch 30 sec
Foam Roll T-Spine 30 sec Hurdler Stretch 30 sec each
T-Spine Fulcrum with Foam Roller x12 Sleeper Stretch 30 sec each
Foam Roll Lats 30 sec each
Tennis Ball to Pec Minor 30 sec each
Tennis Ball to Posterior Shoulder 30 sec each
Hydro

2 Min Hot
Contrast Hot/Cold Shower or Bath
2 Min Cold

Ice Bath 5 Min

Hot Tub 5 Min
 SW Pre Accession Adaptation Training
Weeks 1-2
Day 1 Exercise circuit Sets Reps
1 Alt Lunge Forward 3 6e
2 Mountain Climber (Wide) 3 20e
3 Push Ups (4 sec down, 4 sec hold, 4 sec up) 3 5
4 Bicycle Crunch 3 20e
5 Body Wt Squats (4 sec, down, up) 3 20
6 8 count Body Builders 3 15
7 Close Grip Push Ups 3 12
8 Butterfly Sit Ups 3 20
9 Single Leg Glute Bridge 3 10e
10 Backward Lunge 3 10e
11 Wall Run 3 30 sec
12 Side Plank ISO Holds 3 30 sec
13 Extended Glute Bridge 3 12
14 Super Man Seal Ups 3 12
3 min rest between rounds of circuit (1-14), hydrate, recover, repeat x 3

Day 2 Swim 1 /Swim 3

Day 3 Exercise Sets Reps

1a Split Squats 3 12e
1b Plank ISO Holds 3 45 sec
1c Single Leg Glute Bridge 3 12e
1d Hand Release Push Ups 3 12
Run 200m / 3 min recovery, hydration, and set up for next circuit
2a Lateral Lunge 3 12e
2b Dead Bug 3 24
2c DBL Leg Glute Bridge 3 12
2d Push Ups 3 15
Run 200m / 3 min recovery, hydration, and set up for next circuit
3a Body Wt Squats 3 20
3b BW Single Leg RDL 3 10e
3c Close Grip Push Ups 3 12
3d Straight Leg V ups 3 15
Run 200m / 3 min recovery, hydration, and set up for next circuit
4a Split Squat ISO Holds 3 30 sec e
4b Squat Jumps 3 10
4c Eight Count Body Builders 3 10
4d Flutter Kicks 3 30
4e Reverse Flutter Kicks ( on stomach) 3 60

Day 4 Swim 2 / Swim 4

 SW Pre Accession Adaptation Training
Weeks 1-2 - continued
Day 5 Exercise Sets Reps
1a BW Squats 1 20
1b Run 50 meters / rest 30 sec and perform next exercise
2a Push Ups 1 15
2b Run 50 meters / rest 30 sec and perform next exercise
3a Single Leg Glute Bridge 1 12e
3b Run 50 meters / rest 30 sec and perform next exercise
4a Hand Release Push Ups 1 12
4b Run 50 meters / rest 30 sec and perform next exercise
5a Lateral Lunge 1 8e
5b Run 50 meters / rest 30 sec and perform next exercise
6a Dead Bug 1 20
6b Run 50 meters / rest 30 sec and perform next exercise
7a DBL Leg Glute Bridge March 1 12e
7b Run 50 meters / rest 30 sec and perform next exercise
8a Butterfly Sit Ups 1 20
8b Run 50 meters / rest 30 sec and perform next exercise
9a Forward Lunge 1 8e
9b Run 50 meters / rest 30 sec and perform next exercise
10a BW Single Leg RDL 1 8e
10b Run 50 meters / rest 30 sec and perform next exercise
11a Close Grip Push Ups 1 8
11b Run 50 meters / rest 30 sec and perform next exercise
12a Straight Leg V ups 1 12
12b Run 50 meters / rest 30 sec and perform next exercise
13a Squat Jumps 1 8
13b Run 50 meters / rest 30 sec and perform next exercise
14a Flutter Kicks 1 30
14b Run 50 meters / rest 30 sec and perform next exercise
15a Reverse Flutter Kicks (on stomach) 1 30
15b Run 50 meters / rest 30 sec and perform next exercise
16 Side Plank Hip Lifts 1 10e

Day 6 Ruck 1 / Ruck 2

 SW Pre Accession Recovery I Week - 5
Day 1 Rest and Recover

Day 2 Exercise Sets Reps Goal

Past Test +
Perform the PAST, after 1.5 mile run repeat the cals
1 Pull Ups (Max effort in 2:00) 1 8 reps
2 Push Ups (Max effort in 2:00) 1 40 reps
3 Sit Ups (Max effort in 2:00) 1 50 reps
4 1.5 Mile Timed Run 1 10:20
Rest 5 min after the run, repeat the max cals
5 Pull Ups (Max effort in 2:00) 1 8 reps
6 Push Ups (Max effort in 2:00) 1 40 reps
7 Sit Ups (Max effort in 2:00) 1 50 reps
8 500 meter swim 1 500 15:00

Day 3 Swim 9

Day 4 Work Capacity Circuit

Day 4 is a work capacity circuit using a stationary bike or a 50-60 meter run between
exercises. Perform the number of reps for an exercise and then get on the bike for a
30 sec high tempo bout of riding. Once the 30 sec is up rest for 1 min and move to the
next exercise and repeat the process.
Metabolic Circuit 1 time through Sets Reps wt/reps
1a Body Wt Squats 1 20
1b Bike sprint 30 sec or run 50-60 meters 1 30 sec
Rest 1 Min Between Sets
2a Push Ups 1 20
2b Bike sprint 30 sec or run 50-60 meters 1 30 sec
Rest 1 Min Between Sets
3a Plank Knees to elbows 1 20
3b Bike sprint 30 sec or run 50-60 meters 1 30 sec
Rest 1 Min Between Sets
4a Pull Ups 1 8-12
4b Bike sprint 30 sec or run 50-60 meters 1 30 sec
Rest 1 Min Between Sets
5a Reverse Lunge 1 10
5b Bike sprint 30 sec or run 50-60 meters 1 30 sec
Rest 1 Min Between Sets
6a Single Leg Glute Bridge (BW) 1 12
6b Bike sprint 30 sec or run 50-60 meters 1 30 sec
Rest 1 Min Between Sets
7a Close Grip Push Ups 1 15
7b Bike sprint 30 sec or run 50-60 meters 1 30 sec
Rest 1 Min Between Sets
8a Squat Jumps 1 12
8b Bike sprint 30 sec or run 50-60 meters 1 30 sec
Rest 1 Min Between Sets
9a Fluterkicks 2 30
9b Bike sprint 30 sec or run 50-60 meters 1 30 sec
Rest 1 Min Between Sets
10a Mountain Climbers 1 30
10b Bike sprint 30 sec or run 50-60 meters 1 30 sec
Rest 1 Min Between Sets

Day 5 Ruck 6
 SW Pre Accession Adaptation Training
Weeks 3-4
Day 1 Exercise circuit Sets Reps
1 Alt Lunge Forward 4 6e
2 Mountain Climber (Wide) 4 20e
Push Ups (4 sec down, 4 sec hold, 4 sec
3 4 5
up)
4 Bicycle Crunch 4 20e
5 Body Wt Squats (4 sec, down, up) 4 20
6 8 count Body Builders 4 15
7 Close Grip Push Ups 4 12
8 Butterfly Sit Ups 4 20
9 Single Leg Glute Bridge 4 10e
10 Backward Lunge 4 10e
11 Wall Run 4 30 sec
12 Side Plank ISO Holds 4 30 sec
13 Extended Glute Bridge 4 12
14 Super Man Seal Ups 4 12
3 min rest between rounds of circuit, hydrate, recover, repeat x 4
25 Min timed run at conversation pace

Day 2 Swim 5 / Swim 7

Day 3 Exercise Sets Reps

1a Split Squats 4 15e
1b Plank ISO Holds 4 60 sec
1c Single Leg Glute Bridge 4 16e
1d Hand Release Push Ups 4 15
Run 200m / 3 min recovery, hydration, and set up for next circuit
2a Lateral Lunge 4 12e
2b Dead Bug 4 24
2c DBL Leg Glute Bridge 4 20
2d Push Ups 4 20
Run 200m / 3 min recovery, hydration, and set up for next circuit
3a Body Wt Squats 4 25
3b BW Single Leg RDL 4 12e
3c Close Grip Push Ups 4 15
3d Straight Leg V ups 4 20
Run 200m / 3 min recovery, hydration, and set up for next circuit
4a Split Squat ISO Holds 4 45 sec
4b Squat Jumps 4 15
4c Eight Count Body Builders 4 20
4d Flutter Kicks 4 45
4e Reverse Flutter Kicks ( on stomach) 4 60
3 min rest between rounds of circuit, hydrate, recover, repeat x 4
25 Min timed run at conversation pace

Day 4 Swim 6 / Swim 8

 SW Pre Accession Adaptation Training
Weeks 3-4 - continued
Day 5 Exercise Sets Reps
1a BW Squats 1 20
1b Run 50 meters / rest 30 sec and perform next exercise
2a Push Ups 1 20
2b Run 50 meters / rest 30 sec and perform next exercise
3a Single Leg Glute Bridge 1 15e
3b Run 50 meters / rest 30 sec and perform next exercise
4a Hand Release Push Ups 1 15
4b Run 50 meters / rest 30 sec and perform next exercise
5a Lateral Lunge 1 10e
5b Run 50 meters / rest 30 sec and perform next exercise
6a Dead Bug 1 20
6b Run 50 meters / rest 30 sec and perform next exercise
7a DBL Leg Glute Bridge March 1 15e
7b Run 50 meters / rest 30 sec and perform next exercise
8a Butterfly Sit Ups 1 25
8b Run 50 meters / rest 30 sec and perform next exercise
9a Forward Lunge 1 10e
9b Run 50 meters / rest 30 sec and perform next exercise
10a BW Single Leg RDL 1 10e
10b Run 50 meters / rest 30 sec and perform next exercise
11a Close Grip Push Ups 1 12
11b Run 50 meters / rest 30 sec and perform next exercise
12a Straight Leg V ups 1 15
12b Run 50 meters / rest 30 sec and perform next exercise
13a Squat Jumps 1 10
13b Run 50 meters / rest 30 sec and perform next exercise
14a Flutter Kicks 1 40
14b Run 50 meters / rest 30 sec and perform next exercise
15a Reverse Flutter Kicks (on stomach) 1 60
15b Run 50 meters / rest 30 sec and perform next exercise
16 Side Plank Hip Lifts 1 15e

Day 6 Ruck 3 / Ruck 4

 Pre Accession Body Wt Training - Week 6
Day 1 Exercise Sets/Time Reps
Perform both exercises in the grouping (1a,1b) for the prescribed amount
of reps, do as many rounds of the exercises as you can in the allotted time
(4 min in this case). When that time is up move to the activity between 1
and 2 / rest then move to next grouping. Repeat until workout is
completed.
1a Pull Ups 4-8
4 min
1b Push Ups 10
Perform 25 eight count Body Builders / rest 3 min / move to next group
2a Forward Lunge/Lateral Lunge (Alternate) 8e
4 min
2b DBL Leg Glute Bridge (hold at top 3 count) 12
Bear Crawl forward 30 yds / rest 3 min / move to next group
3a Butterfly Sit Ups 20
4 min
3b Single Leg RDL's 8e
Run 200 m / rest 3 min / move to next group
4a BW Squat Jumps 10
4 min
4b Side Planks (20 sec each side) 20 sec
Run 200 m / rest 3 min / move to next group
5a Split Squats 4 min 8e
5b DBL Leg Extended Glute Bridge 15

200 m run @ 42-45 sec, 90 Sec Rest between reps

2 4
(3 min rest between sets)

Day 2 Swim 10

Day 3 Exercise Sets/Time Reps

Perform the exercises in each grouping for the allotted time, get as many
sets completed as you can. When finished recovery and move to next
grouping.
1a Pull Ups 4-6
1b Sit Ups 6 min 20
1c Push Ups 12
3 min recovery, hydration and set up for next giant set
2a Reverse Lunge 6e
2b Dead Bug 6 min 15
2c Glute Bridge March 16
3 min recovery, hydration and set up for next giant set
3a Eccentric Push Ups (6 sec down) 5e
3b Eccentric Horizontal Pull Ups (6 sec down) 6 min 6 steps
3c Prisoner Good Mornings 12
3 min recovery, hydration and set up for next giant set
4a Superman Opposite Arm and Leg 20 e
4b Bicycle Crunch 6 min 20
4c Super Man Seal Ups 10

Run Long Slow Distance / Individual pace 24 min

Day 4 Swim 11
 Pre Accession Body Wt Training Week 6 -
continued
Day 5 Exercise Sets/Time Reps
Perform the four exercises in each grouping for the allotted time, get
as many sets completed as possible they run the 400m / rest and move
to next grouping.
1a Pause Squats (Hold bottom Position 3 counts) 12
1b Chin Ups (Palm of hands facing you) 5-8
8 min
1c Single Leg Glute Bridges 8
1d Seated Russian Twist 8e
run 400m / rest 4-5 min / move to next group
2a Walking Lunge 10e
2b Pause Push Ups (Hold Bottom Position 3 count) 10
8 min
2c Walking Single Leg RDL's 10e
2d Eccentric Pull Ups (Lower body slowly (4 count) 4
run 400m / rest 4-5 min / move to next group
3a Plank Knee to Elbow Marches 8e
3b Wind Mill Push Ups 10
8 min
3c Extended DBL Leg Glute Bridge 12
3d Horizontal Pull Ups 8
run 800m / Hydrate / stretch / recover

Day 6
 Pre Accession Body Wt Training Week 7
Day 1 Exercise Sets/Time Reps
Perform both exercises in the grouping (1a,1b) for the prescribed
amount of reps, do as many rounds of the exercises as you can in
the allotted time (5 min in this case). When that time is up move
to the activity between 1 and 2 / rest then move to next grouping.
Repeat until workout is completed.
1a Pull Ups 5 min 4-8
1b Push Ups 10
erform 25 eight count Body Builders / rest 3 min / move to next grou
2a Forward Lunge/Lateral Lunge (Alternate) 5 min 8e
2b DBL Leg Glute Bridge (hold at top 3 count) 12
Bear Crawl forward 30 yds / rest 3 min / move to next group
3a Butterfly Sit Ups 5 min 20
3b Single Leg RDL's 8e
Run 200 m / rest 3 min / move to next group
4a BW Squat Jumps 5 min 10
4b Side Planks (20 sec each side) 20 sec
Run 200 m / rest 3 min / move to next group
5a Split Squats 5 min 8e
5b DBL Leg Extended Glute Bridge 15
300 m run @ 55-60 sec, 3:00 rest between reps
2 4
(5 min rest between sets)

Day 2 Swim 12

Day 3 Exercise Sets/Time Reps

Perform the exercises in each grouping for the allotted time, get as
many sets completed as you can. When finished recovery and
move to next grouping.
1a Pull Ups 4-6
1b Sit Ups 7 min 20
1c Push Ups 12
3 min recovery, hydration and set up for next giant set
2a Reverse Lunge 6e
2b Dead Bug 7 min 15
2c Glute Bridge March 16
3 min recovery, hydration and set up for next giant set
3a Eccentric Push Ups (6 sec down) 5e
3b Eccentric Horizontal Pull Ups (6 sec down) 7 min 6 steps
3c Prisoner Good Mornings 12
3 min recovery, hydration and set up for next giant set
4a Superman Opposite Arm and Leg 20 e
4b Bicycle Crunch 7 min 20
4c Super Man Seal Ups 10
Run Long Slow Distance / Individual pace 32 min

Day 4 Ruck 7
 Pre Accession Body Wt Training Week 7 -
continued
Day 5 Exercise Sets/Time Reps
Perform the four exercises in each grouping for the allotted time, get
as many sets completed as possible they run the 400m / rest and
move to next grouping.
1a Pause Squats (Hold bottom Position 3 counts) 12
1b Chin Ups (Palm of hands facing you) 5-8
9 min
1c Single Leg Glute Bridges 8
1d Seated Russian Twist 8e
run 400m / rest 4-5 min / move to next group
2a Walking Lunge 10e
2b Pause Push Ups (Hold Bottom Position 3 count) 10
9 min
2c Walking Single Leg RDL's 10e
2d Eccentric Pull Ups (Lower body slowly (4 count) 4
run 400m / rest 4-5 min / move to next group
3a Plank Knee to Elbow Marches 8e
3b Wind Mill Push Ups 10
9 min
3c Extended DBL Leg Glute Bridge 12
3d Horizontal Pull Ups 8
run 800m / Hydrate / stretch / recover

Day 6
 Pre Accession Body Wt Training Week 8
Day 1 Exercise Sets/Time Reps
Perform both exercises in the grouping (1a,1b) for the prescribed amount
of reps, do as many rounds of the exercises as you can in the allotted time
(6 min in this case). When that time is up move to the activity between 1
and 2 / rest then move to next grouping. Repeat until workout is
completed.
1a Pull Ups 6 min 4-8
1b Push Ups 10
Perform 25 eight count Body Builders / rest 3 min / move to next group
2a Forward Lunge/Lateral Lunge (Alternate) 6 min 8e
2b DBL Leg Glute Bridge (hold at top 3 count) 12
Bear Crawl forward 30 yds / rest 3 min / move to next group
3a Butterfly Sit Ups 6 min 20
3b Single Leg RDL's 8e
Run 200 m / rest 3 min / move to next group
4a BW Squat Jumps 10
6 min
4b Side Planks (20 sec each side) 20 sec
Run 200 m / rest 3 min / move to next group
5a Split Squats 6 min 8e
5b DBL Leg Extended Glute Bridge 15
300 m run @ 55-60 sec, 3:00 rest between reps
2 4
(5 min rest between sets)

Day 2 Swim 13

Day 3 Exercise Sets/Time Reps

Perform the exercises in each grouping for the allotted time, get as many
sets completed as you can. When finished recovery and move to next
grouping.
1a Pull Ups 4-6
1b Sit Ups 8 min 20
1c Push Ups 12
3 min recovery, hydration and set up for next giant set
2a Reverse Lunge 6e
2b Dead Bug 8 min 15
2c Glute Bridge March 16
3 min recovery, hydration and set up for next giant set
3a Eccentric Push Ups (6 sec down) 5e
3b Eccentric Horizontal Pull Ups (6 sec down) 8 min 6 steps
3c Prisoner Good Mornings 12
3 min recovery, hydration and set up for next giant set
4a Superman Opposite Arm and Leg 20 e
4b Bicycle Crunch 8 min 20
4c Super Man Seal Ups 10
Run Long Slow Distance / Individual pace 40 min

Day 4 Swim 14
 Pre Accession Body Wt Training Week 8 -
continued
Day 5 Exercise Sets/Time Reps
Perform the four exercises in each grouping for the allotted time, get
as many sets completed as possible they run the 400m / rest and
move to next grouping.
1a Pause Squats (Hold bottom Position 3 counts) 12
1b Chin Ups (Palm of hands facing you) 5-8
10 min
1c Single Leg Glute Bridges 8
1d Seated Russian Twist 8e
run 400m / rest 4-5 min / move to next group
2a Walking Lunge 10e
2b Pause Push Ups (Hold Bottom Position 3 count) 10
10 min
2c Walking Single Leg RDL's 10e
2d Eccentric Pull Ups (Lower body slowly (4 count) 4
run 400m / rest 4-5 min / move to next group
3a Plank Knee to Elbow Marches 8e
3b Wind Mill Push Ups 10
10 min
3c Extended DBL Leg Glute Bridge 12
3d Horizontal Pull Ups 8
run 1200m / Hydrate / stretch / recover

Day 6
 Pre Accession Body Wt Training - Week 9
Day 1 Exercise Sets/Time Reps
Perform both exercises in the grouping (1a,1b) for the prescribed amount
of reps, do as many rounds of the exercises as you can in the allotted time
(4 min in this case). When that time is up move to the activity between 1
and 2 / rest then move to next grouping. Repeat until workout is
completed.
1a Pull Ups 4-8
4 min
1b Push Ups 10
Perform 25 eight count Body Builders / rest 3 min / move to next group
2a Forward Lunge/Lateral Lunge (Alternate) 8e
4 min
2b DBL Leg Glute Bridge (hold at top 3 count) 12
Bear Crawl forward 30 yds / rest 3 min / move to next group
3a Butterfly Sit Ups 20
4 min
3b Single Leg RDL's 8e
Run 200 m / rest 3 min / move to next group
4a BW Squat Jumps 10
4 min
4b Side Planks (20 sec each side) 20 sec
Run 200 m / rest 3 min / move to next group
5a Split Squats 8e
4 min
5b DBL Leg Extended Glute Bridge 15
200 m run @ 42-45 sec, 90 Sec Rest between reps
2 4
(3 min rest between sets)

Day 2 Swim 15

Day 3 Exercise Sets/Time Reps

Perform the exercises in each grouping for the allotted time, get as many
sets completed as you can. When finished recovery and move to next
grouping.
1a Pull Ups 4-6
1b Sit Ups 6 min 20
1c Push Ups 12
3 min recovery, hydration and set up for next giant set
2a Reverse Lunge 6e
2b Dead Bug 6 min 15
2c Glute Bridge March 16
3 min recovery, hydration and set up for next giant set
3a Eccentric Push Ups (6 sec down) 5e
3b Eccentric Horizontal Pull Ups (6 sec down) 6 min 6 steps
3c Prisoner Good Mornings 12
3 min recovery, hydration and set up for next giant set
4a Superman Opposite Arm and Leg 20 e
4b Bicycle Crunch 6 min 20
4c Super Man Seal Ups 10
Run Long Slow Distance / Individual pace 30 min

Day 4 Ruck 8
 Pre Accession Body Wt Training - Week 9 -
continued
Day 5 Exercise Sets/Time Reps
Perform the four exercises in each grouping for the allotted time, get
as many sets completed as possible they run the 400m / rest and
move to next grouping.
1a Pause Squats (Hold bottom Position 3 counts) 12
1b Chin Ups (Palm of hands facing you) 5-8
8 min
1c Single Leg Glute Bridges 8
1d Seated Russian Twist 8e
run 400m / rest 4-5 min / move to next group
2a Walking Lunge 10e
2b Pause Push Ups (Hold Bottom Position 3 count) 10
8 min
2c Walking Single Leg RDL's 10e
2d Eccentric Pull Ups (Lower body slowly (4 count) 4
run 400m / rest 4-5 min / move to next group
3a Plank Knee to Elbow Marches 8e
3b Wind Mill Push Ups 10
8 min
3c Extended DBL Leg Glute Bridge 12
3d Horizontal Pull Ups 8
run 800m / Hydrate / stretch / recover

Day 6
 SW Pre Accession Recovery II Week - 10
Day 1 Rest and Recover

Day 2 Exercise Sets Reps Goal

Past Test +
Perform the PAST, after 1.5 mile run repeat the cals
1 Pull Ups (Max effort in 2:00) 1 8 reps
2 Push Ups (Max effort in 2:00) 1 40 reps
3 Sit Ups (Max effort in 2:00) 1 50 reps
4 1.5 Mile Timed Run 1 10:20
Rest 5 min after the run, repeat the max cals
5 Pull Ups (Max effort in 2:00) 1 8 reps
6 Push Ups (Max effort in 2:00) 1 40 reps
7 Sit Ups (Max effort in 2:00) 1 50 reps
8 500 meter swim 1 500 15:00

Day 3 Swim 16

Day 4 Work Capacity Circuit

Day 4 is a work capacity circuit using a stationary bike or a 50-60 meter run between
exercises. Perform the number of reps for an exercise and then get on the bike for a
30 sec high tempo bout of riding. Once the 30 sec is up rest for 1 min and move to the
next exercise and repeat the process.
Metabolic Circuit 1 time through Sets Reps wt/reps
1a Body Wt Squats 1 20
1b Bike sprint 30 sec or run 50-60 meters 1 30 sec
Rest 1 Min Between Sets
2a Push Ups 1 20
2b Bike sprint 30 sec or run 50-60 meters 1 30 sec
Rest 1 Min Between Sets
3a Plank Knees to elbows 1 20
3b Bike sprint 30 sec or run 50-60 meters 1 30 sec
Rest 1 Min Between Sets
4a Pull Ups 1 8-12
4b Bike sprint 30 sec or run 50-60 meters 1 30 sec
Rest 1 Min Between Sets
5a Reverse Lunge 1 10
5b Bike sprint 30 sec or run 50-60 meters 1 30 sec
Rest 1 Min Between Sets
6a Single Leg Glute Bridge (BW) 1 12
6b Bike sprint 30 sec or run 50-60 meters 1 30 sec
Rest 1 Min Between Sets
7a Close Grip Push Ups 1 15
7b Bike sprint 30 sec or run 50-60 meters 1 30 sec
Rest 1 Min Between Sets
8a Squat Jumps 1 12
8b Bike sprint 30 sec or run 50-60 meters 1 30 sec
Rest 1 Min Between Sets
9a Fluterkicks 2 30
9b Bike sprint 30 sec or run 50-60 meters 1 30 sec
Rest 1 Min Between Sets
10a Mountain Climbers 1 30
10b Bike sprint 30 sec or run 50-60 meters 1 30 sec
Rest 1 Min Between Sets

Day 5 Ruck 9
 Pre Accession Body Wt Training Week 11
Day 1 Exercise Sets/Time Reps

Perform both exercises in the grouping (1a,1b) for the prescribed amount of
reps, do as many rounds of the exercises as you can in the allotted time (6 min
in this case). When that time is up move to the activity between 1 and 2 / rest
then move to next grouping. Repeat until workout is completed.

1a Pull Ups 4-8

6 min
1b Push Ups 10
Perform 25 eight count Body Builders / rest 2 min / move to next group
2a Forward Lunge/Lateral Lunge (Alternate) 6 min 8e
2b DBL Leg Glute Bridge (hold at top 3 count) 12
Bear Crawl forward 40 yds / rest 2 min / move to next group
3a Butterfly Sit Ups 20
6 min
3b Single Leg RDL's 8e
Bear Crawl Backward 40 yds / rest 2 min move to next group
4a BW Squat Jumps 6 min 10
4b Side Planks (20 sec each side) 20 sec
Perform 25 eight count Body Builders / rest 2 min / move to next group
5a Split Squats 8e
6 min
5b DBL Leg Extended Glute Bridge 15
300 m run @ 55-60 sec, 3:00 rest between reps
2 4
(5 min rest between sets)

Day 2 Swim 17

Day 3 Exercise Sets/Time Reps

Perform the exercises in each grouping for the allotted time, get as many sets
completed as you can. When finished recovery and move to next grouping.

1a Pull Ups 4-6

1b Sit Ups 8 min 20
1c Push Ups 12
Run 400 meters /3 min recovery, hydration and set up for next giant set
2a Reverse Lunge 6e
2b Dead Bug 8 min 15
2c Glute Bridge March 16
Run 400 meters /3 min recovery, hydration and set up for next giant set
3a Eccentric Push Ups (6 sec down) 5e
3b Eccentric Horizontal Pull Ups (6 sec down) 8 min 6 steps
3c Prisoner Good Mornings 12
Run 400 meters /3 min recovery, hydration and set up for next giant set
4a Superman Opposite Arm and Leg 20 e
4b Bicycle Crunch 8 min 20
4c Super Man Seal Ups 10
Run Long Slow Distance / Individual pace 40 min

Day 4 Swim 18
 Pre Accession Body Wt Training Week 11 -
continued
Day 5 Exercise Sets/Time Reps
Perform the four exercises in each grouping for the allotted time, get as
many sets completed as possible they run the 400m / rest and move to
next grouping.
1a Pause Squats (Hold bottom Position 3 counts) 12
1b Chin Ups (Palm of hands facing you) 5-8
10 min
1c Single Leg Glute Bridges 8e
1d Seated Russian Twist 8e
run 800m / rest 4-5 min / move to next group
2a Walking Lunge 10e
2b Pause Push Ups (Hold Bottom Position 3 count) 10
10 min
2c Walking Single Leg RDL's 10e
2d Eccentric Pull Ups (Lower body slowly (4 count) 4
run 800m / rest 4-5 min / move to next group
3a Plank Knee to Elbow Marches 8e
3b Wind Mill Push Ups 10
10 min
3c Extended DBL Leg Glute Bridge 12
3d Horizontal Pull Ups 8
run 1600m / Hydrate / stretch / recover

Day 6
 Pre Accession Body Wt Training Week 12
Day 1 Exercise Sets/Time Reps

Perform both exercises in the grouping (1a,1b) for the prescribed amount of
reps, do as many rounds of the exercises as you can in the allotted time (7 min
in this case). When that time is up move to the activity between 1 and 2 / rest
then move to next grouping. Repeat until workout is completed.

1a Pull Ups 7 min 4-8

1b Push Ups 10
Perform 25 eight count Body Builders / rest 2 min / move to next group
2a Forward Lunge/Lateral Lunge (Alternate) 8e
7 min
2b DBL Leg Glute Bridge (hold at top 3 count) 12
Bear Crawl forward 40 yds / rest 2 min / move to next group
3a Butterfly Sit Ups 7 min 20
3b Single Leg RDL's 8e
Bear Crawl Backward 40 yds / rest 2 min move to next group
4a BW Squat Jumps 10
7 min
4b Side Planks (20 sec each side) 20 sec
Perform 25 eight count Body Builders / rest 2 min / move to next group
5a Split Squats 8e
7 min
5b DBL Leg Extended Glute Bridge 15
300 m run @ 55-60 sec, 3:00 rest between reps
2 4
(5 min rest between sets)

Day 2 Swim 19

Day 3 Exercise Sets/Time Reps

Perform the exercises in each grouping for the allotted time, get as many sets
completed as you can. When finished recovery and move to next grouping.
1a Pull Ups 4-6
1b Sit Ups 9 min 20
1c Push Ups 12
Run 400 meters /3 min recovery, hydration and set up for next giant set
2a Reverse Lunge 6e
2b Dead Bug 9 min 15
2c Glute Bridge March 16
Run 400 meters /3 min recovery, hydration and set up for next giant set
3a Eccentric Push Ups (6 sec down) 5e
3b Eccentric Horizontal Pull Ups (6 sec down) 9 min 6 steps
3c Prisoner Good Mornings 12
Run 400 meters /3 min recovery, hydration and set up for next giant set
4a Superman Opposite Arm and Leg 20 e
4b Bicycle Crunch 9 min 20
4c Super Man Seal Ups 10
Run Long Slow Distance / Individual pace 45 min

Day 4 Ruck 10
 Pre Accession Body Wt Training Week 12 -
continued
Day 5 Exercise Sets/Time Reps
Perform the four exercises in each grouping for the allotted time, get as
many sets completed as possible they run the 400m / rest and move to
next grouping.
1a Pause Squats (Hold bottom Position 3 counts) 12
1b Chin Ups (Palm of hands facing you) 5-8
11 min
1c Single Leg Glute Bridges 8
1d Seated Russian Twist 8e
run 800m / rest 4-5 min / move to next group
2a Walking Lunge 10e
2b Pause Push Ups (Hold Bottom Position 3 count) 10
11 min
2c Walking Single Leg RDL's 10e
2d Eccentric Pull Ups (Lower body slowly (4 count) 4
run 800m / rest 4-5 min / move to next group
3a Plank Knee to Elbow Marches 8e
3b Wind Mill Push Ups 10
11 min
3c Extended DBL Leg Glute Bridge 12
3d Horizontal Pull Ups 8
run 1600m / Hydrate / stretch / recover

Day 6
 Pre Accession Body Wt Training Week 13
Day 1 Exercise Sets/Time Reps

Perform both exercises in the grouping (1a,1b) for the prescribed amount of
reps, do as many rounds of the exercises as you can in the allotted time (8
min in this case). When that time is up move to the activity between 1 and 2 /
rest then move to next grouping. Repeat until workout is completed.

1a Pull Ups 8 min 4-8

1b Push Ups 10
Perform 25 eight count Body Builders / rest 2 min / move to next group
2a Forward Lunge/Lateral Lunge (Alternate) 8e
8 min
2b DBL Leg Glute Bridge (hold at top 3 count) 12
Bear Crawl forward 40 yds / rest 2 min / move to next group
3a Butterfly Sit Ups 20
8 min
3b Single Leg RDL's 8e
Bear Crawl Backward 40 yds / rest 2 min move to next group
4a BW Squat Jumps 10
8 min
4b Side Planks (20 sec each side) 20 sec
Perform 25 eight count Body Builders / rest 2 min / move to next group
5a Split Squats 8 min 8e
5b DBL Leg Extended Glute Bridge 15
300 m run @ 55-60 sec, 3:00 rest between reps
2 4
(5 min rest between sets)

Day 2 Swim 20

Day 3 Exercise Sets/Time Reps

Perform the exercises in each grouping for the allotted time, get as many sets
completed as you can. When finished recovery and move to next grouping.

1a Pull Ups 4-6

1b Sit Ups 10 min 20
1c Push Ups 12
Run 400 meters /3 min recovery, hydration and set up for next giant set
2a Reverse Lunge 6e
2b Dead Bug 10 min 15
2c Glute Bridge March 16
Run 400 meters /3 min recovery, hydration and set up for next giant set
3a Eccentric Push Ups (6 sec down) 5e
3b Eccentric Horizontal Pull Ups (6 sec down) 10 min 6 steps
3c Prisoner Good Mornings 12
Run 400 meters /3 min recovery, hydration and set up for next giant set
4a Superman Opposite Arm and Leg 20 e
4b Bicycle Crunch 10 min 20
4c Super Man Seal Ups 10
Run Long Slow Distance / Individual pace 45 min

Day 4 Ruck 11
 Pre Accession Body Wt Training Week 13 -
continued
Day 5 Exercise Sets/Time Reps
Perform the four exercises in each grouping for the allotted time, get as
many sets completed as possible they run the 800m / rest and move to
next grouping.
1a Pause Squats (Hold bottom Position 3 counts) 12
1b Chin Ups (Palm of hands facing you) 5-8
12 min
1c Single Leg Glute Bridges 8
1d Seated Russian Twist 8e
run 800m / rest 4-5 min / move to next group
2a Walking Lunge 10e
2b Pause Push Ups (Hold Bottom Position 3 count) 10
12 min
2c Walking Single Leg RDL's 10e
2d Eccentric Pull Ups (Lower body slowly (4 count) 4
run 800m / rest 4-5 min / move to next group
3a Plank Knee to Elbow Marches 8e
3b Wind Mill Push Ups 10
12 min
3c Extended DBL Leg Glute Bridge 12
3d Horizontal Pull Ups 8
run 1600m / Hydrate / stretch / recover

Day 6
 Pre Accession Body Wt Training - Week 14
Day 1 Exercise Sets/Time Reps
Perform both exercises in the grouping (1a,1b) for the prescribed amount
of reps, do as many rounds of the exercises as you can in the allotted time
(6 min in this case). When that time is up move to the activity between 1
and 2 / rest then move to next grouping. Repeat until workout is
completed.
1a Pull Ups 4-8
6 min
1b Push Ups 10
Perform 25 eight count Body Builders / rest 2 min / move to next group
2a Forward Lunge/Lateral Lunge (Alternate) 8e
6 min
2b DBL Leg Glute Bridge (hold at top 3 count) 12
Bear Crawl forward 40 yds / rest 2 min / move to next group
3a Butterfly Sit Ups 20
6 min
3b Single Leg RDL's 8e
Bear Crawl Backward 40 yds / rest 2 min move to next group
4a BW Squat Jumps 10
6 min
4b Side Planks (20 sec each side) 20 sec
Perform 25 eight count Body Builders / rest 2 min / move to next group
5a Split Squats 6 min 8e
5b DBL Leg Extended Glute Bridge 15
300 m run @ 55-60 sec, 3:00 rest between reps
2 4
(5 min rest between sets)

Day 2 Swim 21

Day 3 Exercise Sets/Time Reps

Perform the exercises in each grouping for the allotted time, get as many
sets completed as you can. When finished recovery and move to next
grouping.
1a Pull Ups 4-6
1b Sit Ups 8 min 20
1c Push Ups 12
Run 400 meters /3 min recovery, hydration and set up for next giant set
2a Reverse Lunge 6e
2b Dead Bug 8 min 15
2c Glute Bridge March 16
Run 400 meters /3 min recovery, hydration and set up for next giant set
3a Eccentric Push Ups (6 sec down) 5e
3b Eccentric Horizontal Pull Ups (6 sec down) 8 min 6 steps
3c Prisoner Good Mornings 12
Run 400 meters /3 min recovery, hydration and set up for next giant set
4a Superman Opposite Arm and Leg 20 e
4b Bicycle Crunch 8 min 20
4c Super Man Seal Ups 10
Run Long Slow Distance / Individual pace 40 min

Day 4 Swim 22
 Pre Accession Body Wt Training Week 14 -
continued
Day 5 Exercise Sets/Time Reps
Perform the four exercises in each grouping for the allotted time, get as
many sets completed as possible they run the 400m / rest and move to
next grouping.
1a Pause Squats (Hold bottom Position 3 counts) 10 min 12
1b Chin Ups (Palm of hands facing you) 10 min 5-8
1c Single Leg Glute Bridges 10 min 8
1d Seated Russian Twist 10 min 8e
run 800m / rest 4-5 min / move to next group
2a Walking Lunge 10 min 10e
2b Pause Push Ups (Hold Bottom Position 3 count) 10 min 10
2c Walking Single Leg RDL's 10 min 10e
2d Eccentric Pull Ups (Lower body slowly (4 count) 10 min 4
run 800m / rest 4-5 min / move to next group
3a Plank Knee to Elbow Marches 10 min 8e
3b Wind Mill Push Ups 10 min 10
3c Extended DBL Leg Glute Bridge 10 min 12
3d Horizontal Pull Ups 10 min 8
run 1600m / Hydrate / stretch / recover

Day 6 Ruck 12
 SW Pre Accession Recovery III - Week 15
Day 1 Rest and Recover

Day 2 Exercise Sets Reps Goal

Past Test +
Perform the PAST, after 1.5 mile run repeat the cals
1 Pull Ups (Max effort in 2:00) 1 8 reps
2 Push Ups (Max effort in 2:00) 1 40 reps
3 Sit Ups (Max effort in 2:00) 1 50 reps
4 1.5 Mile Timed Run 1 10:20
Rest 5 min after the run, repeat the max cals
5 Pull Ups (Max effort in 2:00) 1 8 reps
6 Push Ups (Max effort in 2:00) 1 40 reps
7 Sit Ups (Max effort in 2:00) 1 50 reps
9 500 meter swim 1 500 15:00

Day 3 Swim 23

Day 4 Work Capacity Circuit

Day 4 is a work capacity circuit using a stationary bike or a 50-60 meter run between
exercises. Perform the number of reps for an exercise and then get on the bike for a
30 sec high tempo bout of riding. Once the 30 sec is up rest for 1 min and move to the
next exercise and repeat the process.
Metabolic Circuit 1 time through Sets Reps wt/reps
1a Body Wt Squats 1 20
1b Bike sprint 30 sec or run 50-60 meters 1 30 sec
Rest 1 Min Between Sets
2a Push Ups 1 20
2b Bike sprint 30 sec or run 50-60 meters 1 30 sec
Rest 1 Min Between Sets
3a Plank Knees to elbows 1 20
3b Bike sprint 30 sec or run 50-60 meters 1 30 sec
Rest 1 Min Between Sets
4a Pull Ups 1 8-12
4b Bike sprint 30 sec or run 50-60 meters 1 30 sec
Rest 1 Min Between Sets
5a Reverse Lunge 1 10
5b Bike sprint 30 sec or run 50-60 meters 1 30 sec
Rest 1 Min Between Sets
6a Single Leg Glute Bridge (BW) 1 12
6b Bike sprint 30 sec or run 50-60 meters 1 30 sec
Rest 1 Min Between Sets
7a Close Grip Push Ups 1 15
7b Bike sprint 30 sec or run 50-60 meters 1 30 sec
Rest 1 Min Between Sets
8a Squat Jumps 1 12
 Pre – Accession Recovery III – Week 16

Congratulations. You have almost completed a basic preparation program for the United States Air Force
Special Warfare Candidate Course. By this time you should feel comfortable in the water and under a ruck.
This week is a celebration of your work.

Day of Training 1 Ruck 13

Day of Training 3 Swim 24

Day of Training 5 Ruck 14

These components – the swim and the ruck – are the essential core physical abilities of a Special Warfare
warrior. You must be able to get on target and to the rally point, be it land or water. Understand it is the
process of training and education, like iron sharpens iron that creates the person worthy of donning the beret.
 SW Pre Accession Developmental Swim Training
Swim Workout - Pool Intervals refer to the amount of time from the start of one reptition to the start of
the next repetition. For example in pool session 1, 25 meter mixed drills. If you complete the first 25 m
swim in 45 seconds, then you get 45 seconds of rest before beginning the next repetition. If the next
repetition takes you 60 seconds to complete you only get 30 seconds of rest.
* If the intervals are too difficult you may add additional rest time at a rate of :15 seconds/100m.
1 Exercise Reps Interval/Time
25 meter (m) Mixed Drills 16 1:30
50 m Freestyle - focus on good technique 2 3:00
2 Exercise Sets Interval/Time
25 m Mixed Drills 8 1:30
50 m Freestyle - good technique 8 2:30
50 m Freestyle - Max Effort 1
3 Exercise Sets Interval/Time
25 m Mixed Drills 6 1:30
25 m Freestyle 24 1:00
50 m Freestyle - good technique 1
4 Exercise Sets Interval/Time
25 m Mixed Drills 8 1:30
75 m Freestyle 6 4:00
50 m Freestyle - focus on good technique 1
5 Exercise Sets Interval/Time
25 m Mixed Drills 6 1:30
75 m Freestyle 8 3:30
50 m Freestyle - good technique 1
6 Exercise Sets Interval/Time
25 m Mixed Drills 4 1:30
50 m Freestyle 12 2:00
50 m Freestyle - good technique 1
7 Exercise Sets Interval/Time
25 m Mixed Drills 4 1:30
75 m Freestyle 8 3:00
50 m Freestyle - good technique 1
8 Exercise Sets Interval/Time
50 m Freestyle 2
250 m Freestyle 2 8:00
50 m Freestyle focus on good technique 1
9 Exercise Sets Interval/Time
50 m Freestyle 2
100 m Freestyle 5 3:30
25 m Freestyle focus on good technique 4
10 Exercise Sets Interval/Time
50 m Freestyle 2
75 m Freestyle 12 2:30
25 m Freestyle focus on good technique 4
11 Exercise Sets Interval/Time
50 m Freestyle 4
100 m Freestyle 8 2:30
25 m Mixed Drills 4
12 Exercise Sets Interval/Time
50 m Freestyle 4 1:30
150 Freestyle 5 4:00
25 m Freestyle focus on good technique 4
13 Exercise Sets Interval/Time
50 m Freestyle 2
100 m Freestyle 8 2:30
25 m Freestyle focus on good technique 4
 SW Pre Accession Developmental Swim
Training- continued
14 Exercise Sets Interval/Time
50 m Freestyle 2
300 m Freestyle 2 6:30
25 m Freestyle focus on good technique 8
15 Exercise Sets Interval/Time
50 m Freestyle 2
100 m Freestyle 4 2:30
5 Min rest
100 m Freestyle 4 2:15
25 m Freestyle focus on good technique 8
16 Exercise Sets Interval/Time
50 m Freestyle 2
500 m Freestyle 1 13:00
25 m Freestyle 8 1:00
17 Exercise Sets Interval/Time
50 m Freestyle 2
300 m Freestyle 2 6:30
25 m Freestyle focus on good technique 8
18 Exercise Sets Interval/Time
50 m Freestyle 2
200 m Freestyle 2 4:00
25 m Freestyle 8 1:00
19 Exercise Sets Interval/Time
50 m Freestyle 2
150 m Freestyle 5 3:00
25 m Freestyle 8 1:00
20 Exercise Sets Interval/Time
50 m Freestyle 2
100 m Freestyle 1 30 sec rest
200 m Freestyle 1 30 sec rest
300 m Freestyle 1 30 sec rest
200 m Freestyle 1 30 sec rest
100 m Freestyle - FAST 1
25 m Freestyle 8 1:00
21 Exercise Sets Interval/Time
50 m Freestyle 2
200 m Freestyle 5 4:00
25 m Mixed Drills 8 1:00
22 Exercise Sets Interval/Time
50 m Freestyle 2
100 m Freestyle 8 1:50
25 m Freestyle focus on good technique 8
23 Exercise Sets Interval/Time
50 m Freestyle 2
100 m Freestyle 2 2:30
25 m Freestyle focus on good technique 8
24 Exercise Sets Interval/Time
SWIM TEST
50 m Freestyle 2
500 m Freestyle (as fast as possible) 8 15:00 Max
25 m Freestyle focus on good technique 8
 Ruck Program

SW Pre Accession Developmental Ruck Training

Ruck Workout - Use this if you need to load yourself more than walk fast
Week Ruck Workout
Distance Load/lbs Pace/Mile
1 3 mile 10 16:00
2 3 mile 10 16:00
3 3 mile 15 16:00
4 3 mile 15 16:00
RECOVERY WEEK
6 3 mile 20 15:00
7 3 mile 20 15:00
8 3 mile 20 15:00
9 3 mile 25 16:00
RECOVERY WEEK
11 4 Mile 25 15:00
12 4 Mile 25 15:00
13 4 Mile 30 15:00
14 4 Mile 30 15:00

Ruck Workout - Use this is you need to walk faster and load is not an issue
Week Ruck Workout
Distance Load/lbs Pace/Mile
1 3 mile 10 16:00
2 4 Mile 10 16:00
3 3 mile 15 16:00
4 4 Mile 15 16:00
RECOVERY WEEK
6 3 mile 20 15:00
7 4 Mile 20 15:00
8 4 Mile 20 15:00
9 4 Mile 20 16:00
RECOVERY WEEK
11 5 Mile 20 15:00
12 5 Mile 20 15:00
13 5 Mile 20 15:00
14 6 Mile 20 15:00
 Appendix A
Bike Ride - 45 Min
You need a bike that can change gears, has a timer on it and will tell you how fast you are riding. Most
commercial stationary bikes will have this on the computer readout.
RPM: How fast your legs are moving per minute.
50 RPM means your leg will make 50 complete circles in 1 minute. This is relatively slow
100 RPM means your legs will make 100 complete circles in 1 minute. This is faster.

Pace RPM Adjust Levels as Needed

Ride 50 RPM RPM has Precedence to Level
Sprint 100 RPM Maintain RPM, Decrease Level if needed

Pace Time Gear Level Running Time

Ride 5:00 12 0-5:00
Sprint 2:00 12 5-7:00
Ride 3:00 12 7-10:00
Sprint 2:00 12 10-12:00
Ride 3:00 12 12-15:00
Sprint 2:00 12 15-17:00
Ride 1:00 14 17-18:00
Sprint 2:00 14 18-20:00
Ride 2:00 14 20-22:00
Sprint 2:00 14 22-24:00
Ride 2:00 14 24-26:00
Sprint 2:00 14 26-28:00
Ride 1:00 14 28-29:00
Sprint 1:00 14 29-30:00
Ride 2:00 16 30-32:00
Sprint 1:00 16 32-33:00
Ride 2:00 16 33-35:00
Sprint 1:00 16 35-36:00
Ride 2:00 16 36-38:00
Sprint 1:00 16 38-39:00
Ride 1:00 16 39-40:00
 Appendix B
Bike Ride - 25 Min

Pace RPM Adjust Levels as Needed

Ride 50 RPM RPM has Precedence to Level
Sprint 100 RPM Maintain RPM, Decrease Level if needed

Pace Time Gear Level Running Time

Ride 2:00 12 0-2:00
Sprint 1:00 12 2-3:00
Ride 3:00 12 3-6:00
Sprint 1:00 12 6-7:00
Ride 3:00 14 7-10:00
Sprint 1:00 14 10-11:00
Ride 3:00 14 11-14:00
Sprint 1:00 14 14-15:00
Ride 2:00 16 15-17:00
Sprint 1:00 16 17-18:00
Ride 2:00 16 18-20:00
Sprint 1:00 16 20-21:00
Ride 1:00 16 21-22:00

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 Appendix C
400 M Intervals
6 x 400 Meters

Distance Rest Target Time

400 M 5 Mins 1:30 - 2:00
400 M 5 Mins
400 M 5 Mins Goal
400 M 5 Mins Try to maintain time for all repetitions
400 M 5 Mins
400 M 5 Mins

Record Time to Complete All 6 Laps

Lap 1: Lap 2: Lap 3: Lap 4: Lap 5: Lap 6:

Standing on the start line of the track, you will run 1 lap (400 m). You are trying to get the lap in
1:30- 2:00.
You will wait 5 minutes. (rest) Then run the next lap. You will do this 6 times.
If your first lap is run in 1:45 then you are trying to maintain this pace for all your laps.
Record all laps.
Example
1) 1:45
2) 1:45
3) 1:45
4) 1:45
5) 1:45

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 Appendix D
800 M Intervals
4 x 800 Meters

Distance Rest Target Time

800 m 6 Mins 3:30 - 4:00
800 m 6 Mins
800 m 6 Mins Rest
800 m 6 Mins Rest is a slower pace Jogging or fast Walking

Record Time to Complete All 4 Laps

Lap 1: Lap 2: Lap 3: Lap 4:

Standing on the start line of the track, you will run 1 lap (400 m). You are trying to get the lap in
3:30 – 4:00.
You will wait 6 minutes. (rest) Then run the next lap. You will do this 6 times.
If your first lap is run in 3:50 then you are trying to maintain this pace for all your laps.
Record all laps.
Example
1) 3:50
2) 3:20
3) 4:00
4) 3:50
5) 3:50
6) 3:50
In this example the airman ran his second lap much faster which caused his 3 lap to be slower
than average. This is why we are having you run a consistent time for all laps.

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 Appendix E
Ruck Pace
4 x 400 Meters

Distance Per Lap Target Time

400 m 3:45 3:30 - 4:00
400 m 3:45
400 m 3:45 This is a fast walk which means one foot has to be in
contact with the ground at all times.
400 m 3:45 Running has a flight phase which means both feet
are off the ground at one time.

Record Time to Complete All 4 Laps

Lap 1: Lap 2: Lap 3: Lap 4:

The goal of the RUCK is to walk around the track (1/4 mile) in 3:45 so that a mile will take 15:00
minutes.
The second & third week it will increase to 1 ½ mile in 22:30 minutes.
The third & four week it will increase to 2 miles in 30:00 minutes.
The fifth week it will increase to 2 ½ miles in 37:30.

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 Appendix F

Definitions

Set – a group of reps or repetitions

Rep – an execution of one complete movement of an exercise
Volume – the combination of sets and reps, generally expressed as reps, time and/or distance
Load – This is the intensity in total weight, distance, speed and/or time of an exercise or work bout
Intensity – This is expressed in percentages, speed, time under tension, overall time and/or distance.
BPM – Beats Per Minute of your heart
HR - Heart Rate
RHR – Resting Heart Rate – usually noted first thing upon waking up
Ruck – Ruck is a military back pack used to carry all your kit
Kit – all the equipment you need to do your job
RM – Repetition Maximum – the total number of properly executed repetitions in one set with max effort
Endurance – “The ability to withstand hardship or adversity especially: the ability to sustain a prolonged
stressful effort or activity” usually associated with a specific ability such as muscular, running, rowing, etc.

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