There is no better investment than the investment in yourself. While premium workout programming will yield the most effective results, free workout programming does offer benefits. The below workout programs have not been vetted by the Special Warfare Training Group, do not guarantee results and may cause injury.
If you don’t have the ability to pursue professional customized programming, below are some free ideas for workouts. Utilize at your own risk.
Created by a conglomerate of passionate Air Force Special Warfare trainees, commonly referred to as “Cones”. These workouts were designed by the Conefit crew specifically for Special Warfare applicants. The weekly plans are comprised of pool, strength and cardio workouts to better prepare for Assessment and Selection courses.
*DISCLAIMER* Conefit are not certified strength & conditioning professionals; just a passionate crew that created workout ideas. Perform at your own risk.
Click HERE to go to our Dirty Scurve page to find all of the workouts!
Pararescue/Combat Control/Special Operations Team
AFSOC Fitness Preparation Program
A 26-week program designed to prepare Combat Control, Pararescue and Special Reconnaissance candidates for the intense demands of selection. The program, created by Air Force Special Operations Command, is divided into two phases (11 and 15 weeks). The plan focuses on cardio, physical training (primarily calisthenics) and surface swimming to prepare candidates. Download the program HERE.
The running interval provided in the document is defunct and essentially useless. Input your 1.5 mile time into the re-created INTERVAL GENERATOR (xls) to find your training split times.
The Naval Special Warfare Physical Training Guide (PTG) is a tailored 26 week training program designed specifically to help you develop the strength and endurance to withstand the rigors of SEAL Basic Underwater Demolition/SEAL (BUD/S) or SWCC Basic Crewman Training (BCT), and the Navy SEAL or SWCC Physical Screening Test (PST). The PTG was created by the Naval Special Warfare Center and the Naval Special Warfare Preparatory School. The program largely focuses on run and swim intervals. Minimal guidance is given on calisthenic and strength training. Download the training guide HERE.
Miscellaneous User Workouts
- MCcain’s Phase II Workout
- All encompassing run/fin/swim/watercon/strength. 14 weeks program
- LT Joo’s Program for ST Prep Training
- Run-focused with cals and great misc info.
- The 90 day Pipeline Prep
- 71 basic swim, run and cal workouts
- Mentioned Kettlebell Workout attachment is HERE.
- Brad Appleton’s Stretching & Flexibility
- Long form article on how to stretch right to perform better
- LT Rellick’s “The Workout”
- 8 weeks of run/swim/cals with add’l strength exercises
- Guard MC Water Confidence Workout
- 8 week watercon buildup guide
- SERE Specialist Physical Training Guide
- 8 week cardio and strength conditioning
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I love free workouts! They’re always a great way to get my heart rate up and work my muscles. Thanks for sharing!
Can you explain what some of the exercises are for the free workouts? What are 10 underwaters @ 2 min intervals?
Beginning a 2 minute timer, launch off the wall of a 25 meter pool in a stream line position. Utilizing an efficient stroke, swim under water to the end of the pool. touch the bottom crack of the pool, turn around and push off the wall ans surface swim freestyle back to the beginning point. The remainder of the 2 minute timer is your rest before the next iteration. Repeat 9 more times.
Beginning a 2 minute timer, launch off the wall of a 25 meter pool in a stream line position. Utilizing an efficient stroke, swim under water to the end of the pool. touch the bottom crack of the pool, turn around and push off the wall ans surface swim freestyle back to the beginning point. The remainder of the 2 minute timer is your rest before the next iteration. Repeat 9 more times.
This is an excellent resource! I appreciate the detailed workout plans tailored for AF Special Warfare. It’s motivating to see such focused routines that anyone can follow. Looking forward to trying these out and seeing how they challenge me!
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This is an amazing resource! I love that you’ve provided free workouts specifically for AF Special Warfare. The variety in exercises and the emphasis on functional strength are incredibly motivating. Can’t wait to try them out and see some progress! Thank you for sharing!