Premium Workouts

Team ST

Whether you want to be a CRO, STO, PJ, Combat Controller, ALO, TACP or Special Reconnaissance, Team ST will help get you there. Team ST is professionally designed and coached by AFSPECWAR operator and certified strength coach, Coach Shawn. The training is specifically designed to prepare you for the rigors of Assessment & Selection and the pipeline with a focus on building athleticism, coordination, strength, speed and stamina. By training with Team ST, you will not only notice a significant increase in performance but will also reduce risk of injury. Join our team today and get ready to maximize your athletic potential.

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Team ST has two different training programs depending on where you are physically and when you depart for selection: Team ST- Foundations and Team ST-Advanced.  Both programs crush the competition’s price AND offer premier level workout programs specifically designed for Air Force Special Warfare Candidates.

Preview the journey you are about to endure and see how Team ST will enhance your success like no other program out there:


Designed to foster athleticism and build a strong foundation to increase the resiliency and thus decrease risk of injury. The programming consists of a linear strength progression with concurrent training to build speed, power and endurance. To maximize this programming, athletes can expect to train for about 20-24 weeks.

Price: $17/mo


You will grow upon the strength, speed and power that was built through the Team ST Foundations program. Designed to enable continued performance progression to ensure you are the best possible version physically and mentally the day you arrive to selection.

There are 2 categories of athletes that will benefit from Team ST Advanced:

  • Anyone who has maximized the strength progression on TEAM ST Foundations (defined as conducting 3 resets on both the squat and deadlift- this will typically happen between 20 and 24 weeks of consistent training)
  • Anyone who is leaving for selection in 3 months or less. IF you don’t have 20-24 weeks to complete the Foundations program, Team ST Advanced will be the best program to close the gap between your current performance and the expectations on day one of selection.

Price: $22/mo


– How will I get my workouts?
Daily workouts will be delivered right to your smartphone through a downloadable app. You will be able to watch instruction videos, log your results, compare your performance with other athletes on the team and reach out directly to Coach Shawn whenever needed.

– I just joined and the rest of the team have been training a while. Do I have to start from the beginning?
Nope, just jump right in and get after it. The programming is specifically designed to take your current performance levels into account. Initially, you may need to scale some workouts back; however, if you stay consistent, you will soon be crushing every day as prescribed.

– If I stay on the team too long will my performance plateau?
Not at all. Each phase will have a different focus area while maintaining the primary goal of developing athletic performance. The programming is designed to establish your true base level of strength and maximize total body coordination. In order to do this you will have several repeating lifts that will be combined with very specific and ever-changing accessory movements. The repeating lifts will follow a linear progression based on your previous week’s performance.
Eventually, this progression will induce failure and calculated resets will ensure you can break through those plateaus. It is these lifts, conducted 1000’s upon 1000’s of times that will build a tensile strength within your muscle fibers and increase your overall durability. Even more, when conducted with the accessory lifts you will develop speed, stamina and total body coordination. Once athletes have been on this progression for approximately 6 months, I will add a level 2 workout to replace the primary strength/power portion that will focus on other limiting factors that can cause plateaus.  These steps will ensure continued progress all the way up until you leave for selection.

– What equipment do I need?
To truly be able to maximize your performance, I highly recommend having a workout partner and access to a gym with the following equipment:

Required Gear (& affiliate linked to the best prices)
-Squat Rack
-Flat Bench
-Bumper Plates
-Change Plates (1.25#’s, 2.5#’s, 5#’s)
Pull Up Bar 
-Dumb Bells (or Power Blocks)
Kettle bells
Slam Balls
Resistance Bands (small/regular light/med/hvy weights)
Gymnastics Rings
Speed Rope
-Swimming Pool (goggles/fins)

-Sandbags               –Tow Sled or Prowler
Air Bike / Rower    –Battle Rope

Samples from the workout app

Have questions about Team ST? Ask Coach Shawn on the physical training section of the AFSPECWAR forums


  1. It sure is man; however, it’s a private team that can only be accessed through here (meaning, it’s not searchable on the TrainHeroic marketplace). This is designed to keep the focus on people that want to join the ranks of AF Special Warfare. Click the links above and it’ll take you directly to the sign up page.


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