Team ST Questions + Discussion

Coach AN

Strength and Conditioning Coach
Operator
Coach,

I’m AD in the process of retraining into PJ, hoping to attend Phase II and eventually A&S sometime this year. I’ve been training on and off with Bryan Silva’s “Pass the PAST” program and have a running program that was given to me by a RQS CSCS in order to improve my 1.5 mi. I’ve just started following the Navy Special Warfare Physical Training Guide while using the Power Athlete Template for lifting. I’ve long contemplated subscribing to Team ST, but I noticed these forums haven’t been super active in the past year which has lead me to wonder if it’s still worth it to try it out. How does Team ST compare to other programs like the NSW PTG and would you recommend I start with foundations or advanced being that I’m not sure when I would leave for Phase II/A&S?

Thank you for your help,

K
K,

it sounds like your grabbing several unrelated programs and trying to morph them into a singular program to meet your needs. This can be limiting as one program will likely hinder advancement in another. In programming for Team ST, I have brought in the aspects of the various training methods that will work together to build the most well rounded athlete. This broader approach will better prepare you for the uncertainties of the new A&S, which is no longer a series of body weight exercises tested weekly. There’s not a ton of activity here in this topic because most of the conversations are happening on the Training App’s feed among the Team ST athlete’s. So, yes, Team ST is very much alive and doing very well.

Depending on whatPower Athlete template you’ve been following, and how long you’ve been following would dictate what program to start with. If you were following Power Athlete’s “Bedrock,” that is the same progression as Team ST-Foundations; however, the conditioning portion is more in line with the requirements of the SpecWar pipeline, with run/ruck/swim work built in. If you have exhausted this progression (conducted 3 resets on Squat AND Deadlift), then it’s time to move to Team ST Advanced.

AN
 
Coach:

1. I am curious if the ST program is it all adapted for the current social distancing protocols and limited to no gym or pool access. I'm interested in joining, however I'm curious if it's worth waiting a month or two as I am in the Northeast and expect extended isolation.

2. Is there a more specific guide or opportunity for a personal chat (quick call even?) to better assess whether or not to start with the foundation versus advanced programming? I have reviewed the quick recommendation at the advanced programming article. I have a solid historical foundation but not through ST.

Thanks.
 

Coach AN

Strength and Conditioning Coach
Operator
Coach:

1. I am curious if the ST program is it all adapted for the current social distancing protocols and limited to no gym or pool access. I'm interested in joining, however I'm curious if it's worth waiting a month or two as I am in the Northeast and expect extended isolation.

2. Is there a more specific guide or opportunity for a personal chat (quick call even?) to better assess whether or not to start with the foundation versus advanced programming? I have reviewed the quick recommendation at the advanced programming article. I have a solid historical foundation but not through ST.

Thanks.
Yes, both Team ST programs have their normal programming as well as a home gym option that can be conducted with items easily found at a hardware store. The training is highly focused at improving your athletic movement while still building strength and metabolic capacity.

Regarding which program to start with, shoot me a PM with the type of training you have done along with your current body weight and estimated 1 rep max for squat/deadlift/bench, max rep pull ups, 1.5 mile run time and we’ll go from there.

Coach AN
 
Last edited:
Coach AN:

I am an AFROTC cadet currently considering pursuing becoming a CRO. I have spent the last year "getting after it" while in college, trying to get myself in shape to pass the PAST with flying colors, but am beginning to hit some walls in my training. Cardio is definitely a strength for me, but upper body strength is a weakness I have been struggling to overcome. I came across Team ST though and am considering joining. Can you share a bit more in detail about how personalized the Team ST workouts are, and if it can turn someone like me (PAST scores: 11 Pullups, 46 Pushups, 72 sit-ups, sub 20:00 3-mile run, sub 10:00 500m surface swim) into a desirable candidate for Selection in 1-2 years?

Thank you for taking your time to help people like me who are pursuing their dream to serve in AF Special Warfare.
 

Coach AN

Strength and Conditioning Coach
Operator
Coach AN:

I am an AFROTC cadet currently considering pursuing becoming a CRO. I have spent the last year "getting after it" while in college, trying to get myself in shape to pass the PAST with flying colors, but am beginning to hit some walls in my training. Cardio is definitely a strength for me, but upper body strength is a weakness I have been struggling to overcome. I came across Team ST though and am considering joining. Can you share a bit more in detail about how personalized the Team ST workouts are, and if it can turn someone like me (PAST scores: 11 Pullups, 46 Pushups, 72 sit-ups, sub 20:00 3-mile run, sub 10:00 500m surface swim) into a desirable candidate for Selection in 1-2 years?

Thank you for taking your time to help people like me who are pursuing their dream to serve in AF Special Warfare.

The Foundations program is focused on building your strength baseline while developing your overall athleticism and will absolutely help you with your upper body strength concerns. The training sessions increase in weight and intensity based on your previous week’s performance. Additionally, I encourage team members to post videos for feedback, which helps everyone learn and improve. Once you maximize your potential in this linear progression (usually after about 5-6 months) you will switch to the advanced team. Here you will continue to be challenged with new movements under varying levels of volume and intensity to find and eliminate any limiting factors that may be holding you back. Again, the prescribed weights will be entirely based on your performance each day. Both teams balance strength and conditioning development using all foundational movement patterns and planes of motion with the assistance of free weights, bands, med balls, runs, rucks, swims and more.

Hope this answers your question!

Coach AN
 
Custom Text
Top