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Physcial Training Preparation for SOWT

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Posted 10/7/2007 9:33 AM

Operator

Group: Operators
Active: 8/4/2010
Posts: 100

Special Operations Weather Team members are required to be physically fit for their unique mission. Many folks out there don't understand what the mission is, and therefore don't really understand the physical requirements. I'm opening this thread to provide information on preparing and maintaining your physical skills. I welcome you to read and post other information about physical training. I want to make sure that folks understand that this is not a medically "approved" post, meaning that the info posted here is for your personal use, but it has not been vetted by any medical authority, etc. With that, here's some info I've found works for me and others out there. Also, there is an entire forum on www.specialtactics.com that discusses physical training that I recommend folks take a look at for more info:

SOWT are required to take the Special Tactics Standards and Evaluation Physcial Training test as per AFI 13-219 (http://www.e-publishing.af.mil/forms-pubs/)

RUNNING
http://www.runnersworld.com/smartcoach

Helps you develop a running program - guys 20-30 should be looking to run 7:00 to 7:30/mile for 6 miles or more (10K) - Remember, start slow and work your way into a work out, and take the appropriate time to heal if injured, and do treatment (RICE - Rest, Ice, Compress and Elevate) for shin splints, ankle injuries, etc. Ibuprophen (MOTRIN) for swelling per directions from Doc or bottle.

CALISTENICS
http://www.specialtactics.com/ubbthreads/ubbthreads.php?ubb=showflat&Board=19&Number=34582&Searchpage=2&Main=6305&Words=ColdShadow&topic=0&Search=true#Post34582

For training in how to get better at your cals (push ups, sit ups, pull ups). This one uses a deck of playing cards to help you work out. Refer to AFI 13-219 for how to do these exercises in good form (when you get into the pipeline, if your form is bad, the exercises will not count). For guys 20-30, you should be able to do the following by the time you graduate the ISC or HUB, depending on when you come into the program:

60 Push ups in 2 minutes (in good form as described in AFI 13-219)
75 Sit ups in 2 Minutes (in good form as described in AFI 13-219)
10 Pull ups in 1 minute (in good form as described in AFI 13-219)
75 Flutter kicks in 2 Minutes (legs straight, from the hip, toes pointed, hands positioned under top of buttocks/small of the back and count as a 4 count exercise - i.e. count "1" a leg every 2nd time it comes up) - This is meant to get you ready for swimming with fins on. You need to be doing flutter kicks regularly, working your way through them - as they get easier, increase the number you do. As that gets easier, use ankle weights. Do all of this in MODERATION - DO NOT HURT YOURSELF by OVERDOING IT!!

SWIMMING
http://swimming.about.com/od/aboutsswimworkouts/a/swimworkout1.htm

If you know how to swim, these will help develop your endurance and technique. If you do not, get some time in the pool, and get someone to help you. I recommend whether you're good at swimming or not you purchase/check out from the library a book called "Total Immersion", which will help you develop better technique. Whatever you do - you will need to be able to do a 500 meter swim without fins or other assisting devices (goggles are okay) in about 10 minutes. Remember, you will have to take a physical test when you get into the pipeline following the guidelines out of AFI 13-219 for the swim (1500 meters with fins on). If you can get yourself some fins, ensure you follow the rules in the AFI 13-219. My recommendation is you not worry about finning until you can swim without them 500-1000 meters at a 10 min/500 meter pace.

Remember - the physical requirements of the pipeline are much tougher than any of the physical requirements of jump school or survival school (or the Air Force PT test for that matter). Published minimums are just that - MINIMUMS. You need to train regularly and attempt to greatly exceed the minimums. This will help you develop a workout "ethic" that will stay with you throughout your career. Remember, you work out and stay in shape because it's necessary for the job. It lessens the potential for injury, ensures you have the endurance and strength to perform during those tough missions that last for days.

Start training now. Even if you decide not to become a SOWT, CCT or PJ, this is just a healthier way to live. Enjoy!

BA sends...

We are at war. What have you done today to support it?

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Posted 10/7/2007 10:19 PM

Forum LEG

Group: Forum Members
Active: 10/7/2007
Posts: 3

Ok so what would the 10k max time be? I find it easiest when I train to know the minimum and slowly work my way down; and these are for being able to ace the course before you even take it right? Because these would be the most hardcore PAST standards in USAF history.

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Posted 10/10/2007 3:56 PM

Operator

Group: Operators
Active: 8/4/2010
Posts: 100

Personnel volunteering for SOWT are not currently required to perform the CCT/PJ Physical Abilities Stamina Test (PAST). However, we are in the process of changing requirements to these standards, and it is recommend that all volunteers consider training to exceed these requirements. Make sure you talk to your recruiter or CMSgt of your HUB to ensure you know the standards before applying. The "goals" I mentioned before will significantly help you succeed in the current pipeline, as many of the schools will be challenging if you are not in the proper mindset and physically prepared. Patrick, the 10K maximum time would be based on the 8 min/mile time as listed in AFI 13-219 for your age, in this case: 48:00 minutes. That's what I would train to in order to ensure I can easily pass the running requirement as listed below, with the idea of being able to eventually exceed the minimums of the 3 mile test out of AFI 13-219. We are also looking at making the ruck march part of the SOWT PAST as well. The CCT/PJ Physical Abilities and Stamina Test minimums are:

COMBAT CONTROL (CCT) / PARARESCUE (PJ) Physical Ability Stamina Test (PAST) CRITERIA

A11.1. This test must be conducted in a 3-hour time frame and in the order listed below. Record PAST results on unit letterhead or attached “Evaluation Worksheet”. Members are encouraged to complete the test in its entirety to determine weak/strong points in his physical condition. Test administrators should sign and have commanders endorse test results with a copy provided to the member. This test is comprised of seven events, the member must pass every event. Failure of any event will result in the overall failure of the PAST.

NOTE: The PAST requirements are designed to test for a minimum fitness level for entry into the CCT/PJ training pipeline. CCT/PJ candidates should continue to train throughout their cross-training application and the recruiting process, to exceed these minimums in order to enhance their chances of success.

A11.1.1. 2 x 20 Meter Underwater Swim: The 2 x 20 meter underwater swim should be demonstrated first either through actual demonstration or by use of the training video if available to the administrator. Provide the member 3-minutes of rest between underwaters. If members surface or break the water surface during any portion of the swim, the test will be stopped and considered a failure. Swimsuits and swim goggles/scuba mask are the only equipment items allowed. After completion of the underwater allow a 10 minute rest before next event.

A11.1.2. 500 Meter Surface Swim (max. time limit 14 minutes): This swim is conducted using the freestyle, breaststroke or sidestroke. There is no maximum time limit. The swim is continuous (non-stop). If a member stops any time during the swim, the test will be stopped and considered a failure for the entire PAST. Swimsuit and goggles/scuba mask are the only equipment items allowed. After completion of the swim, allow a 30-minute rest prior to the next event.

A11.1.3. 1.5 Mile Run (max time limit 10 minutes 45 seconds): Physical training (PT) clothes and good running shoes are the only required items. The run must be continuous (non-stop). If a member stops anytime during this run, the test will be stopped and considered a failure. Members will be given a 10-minute break prior to the next event. Test should be conducted on a measured running track.

A11.1.4. Calisthenics: Four calisthenics exercises are evaluated, each with specific time parameters and specific exercise form mechanics. All members will exercise to either muscle failure or time completion, whichever occurs first. The intent is to have members do as many "good form" repetitions in the time allotted or when muscle failure is reached. Allow a 3-minute rest between each calisthenics exercise.
NOTE: Exercise form is strictly enforced during the PAST and in the training pipeline. Those repetitions done without proper form will not be counted and be to the members disadvantage.

A11.1.5. Chin-ups/Pull-ups (6-repitition minimum in 1 minute): Chin-ups/Pull-ups are a two-count exercise. Starting position is hanging from a bar, palms facing toward or away from the candidate with no bend in elbows. Hand spread is approximately shoulder width apart. Count one; pull the body up until the Adam’s apple clears the top of the bar. Count two; return to starting position. Legs are allowed to bend, but must not be kicked or manipulated to aid upward movement. If the candidate falls off, stops, or releases the bar, the exercise is terminated.

A11.1.6. Sit-ups (45-repitition minimum in 2 minutes): Sit-ups are a two-count exercise. Starting position is back flat on the surface, fingers interlocked behind the head, head off the surface, and knees bent at approximately a 90-degree angle. Another individual may hold the individual’s feet during the exercise. Count one; sit up so that the shoulders are directly above the hip/pelvis area or 90 degrees to surface. Count two; return to the starting position. The exercise is continuous. If the member stops, the exercise is terminated. If the member's buttocks rise from the surface or his fingers are not interlocked behind his head during the repetition, the repetition is not counted.

A11.1.7. Push-ups (45-repitition minimum in 2 minutes): Push-ups are a two-count exercise. Starting position is hands, shoulder width apart, with arms straight and directly below the chest on the surface; the legs are extended, back and legs remain straight. Count one; lower the chest until the elbows are bent at a 90-degree or lower angle. Count two; return to the starting position. The only authorized rest position is the starting position. If the knees touch the ground the exercise is terminated. The member will not raise his buttocks in the air, sag his middle to the surface, or raise any hand or foot from their starting position. If a hand or foot is raised, the exercise is terminated.

A11.1.8. Flutter-kicks (45-repitition minimum in 2 minutes): Flutter-kicks are a four-count exercise. Starting position is laying flat on back with the feet and head approximately 6 inches off the surface. Hands are under the buttocks with fists clenched to support the lower back. Count one; raise the left leg off the surface to approximately a 45-degree angle, keeping the right leg stationary. Count two; raise the right leg off the surface to approximately a 45-degree angle, moving the left leg to the starting position. Counts three and four are repeats of the same movements. Legs must be straight, with toes pointing away from the body. If the member rests his legs on the surface or stops the exercise movement to rest, the exercise is terminated.

A11.1.9. Additional PAST event for Air Traffic Control graduates applying for CCT. One three-mile rucksack march while carrying a 50-pound load, wearing issue military boots, in no more than 45 minutes (45:00). Wear a military standard issue ALCE rucksack weighted with an internal 50-pound load. Boots must be military style leather. Do not wear running shoes or other commercial style boots. March will be conducted on a hard surface or track. Terrain should be relatively flat with no extreme elevation changes. This exercise is evaluated as a prerequisite to entering the Combat Control Apprentice course. This event may be conducted on a separate day from the other PAST requirements.

BA sends...

We are at war. What have you done today to support it?

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Posted 10/12/2009 7:44 AM

Ground Week

Group: Forum Members
Active: 8/31/2010
Posts: 123

Hello all. Winter is right around the corner for me, which means snow and ice and a disruption of my normal running routine. I know that I can use a treadmill or elliptical machine at the gym, but as most runners know that is not the same as pounding the pavement with a good run on the track or road. Any suggestions? I'm more than willing to run in the cold, but what have others out there done in the winter months to keep a high level of running fitness when there is snow/ice on the ground? Any suggestions for a guy who works full time and has a tight schedule? Thanks.

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Posted 3/4/2010 5:35 PM

Zero Week

Group: Forum Members
Active: 7/19/2010
Posts: 74

Quote: Hello all. Winter is right around the corner for me, which means snow and ice and a disruption of my normal running routine. I know that I can use a treadmill or elliptical machine at the gym, but as ...

Crossfit has helped me a lot. While not the same as running it is great conditioning work. I saw my times drop by just adding it to my weekly routine.

Running on a treadmill is still worth something. Put it at a 1% incline. Just don't trust the times it is showing you. I did a 10:11 Mile and a Half. Timed on the track a few days later and I was only at 11:14. It was crushing to see how far off pace I was.

Buying the right clothes to run in the cold helps a lot. The best place to get good running clothes from a knowledgeable staff is at a Cycle Shop. They generally have a running section for the triathaletes.

Good luck staying in shape! It's hard to motivate when it is cold out side. I run at 7pm in MS and it is around 40 degrees and it is hard for me to convince my self I want to go.

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Posted 3/5/2010 3:07 PM

Ground Week

Group: Forum Members
Active: 8/31/2010
Posts: 123

Thanks Tim. I am really going to have to start implimenting the crossfit into my workouts. There are a lot of guys on here who use it and I've heard nothing but good things. Man I am so glad that it is FINALLY warming up and the snow/ice is almost gone!!! Tomorrow is forcasted to be 50 and sunny. I will be taking advantage of that. The treadmil incline sounds good. I've been using that, elipticle, bike and stair stepper as well. I personally hate the stair stepper machine, but it does the trick and definately strengthens your legs. I know that swimming has without a doubt helped me develop stronger and more powerful lungs. I'm now swimming 1500 meters with little to no pain or difficulty. In a 60 lap swim workout I swim a total of 35 laps side stroke and 25 using the superman stroke. My goal within a month is to be able to swim the entire 1600 meters using the superman stroke and then go change and run my 1.5 mile (or more) at a 6:45-7:00/mile pace. I'll keep you posted. Thanks for the tips Tim.

"There WILL be an inspection!"

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Posted 5/13/2010 5:34 PM

Ground Week

Group: Forum Members
Active: 8/31/2010
Posts: 123

ALCON-

Seems like my work so far has paid off!!! I am very excited to report my official PAST results that were conducted today. This small victory will be short lived and another foundation with which to build upon... training will not stop or slow down.... time to turn it up a notch. Thank you to the guys who have helped me remain motivated this past year... and the results are:

20 X 2 Underwaters.....Yes
500 Meter Surface Swim: 8:45
1.5 Mile Run............9:06
Pull-ups................13
Sit-Ups.................68
Push-ups................60

Like I said, still got work to do....but today Hellbent is happy :-)

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Posted 5/13/2010 8:00 PM

Ground Week

Group: Forum Members
Active: Today @ 7:33 AM
Posts: 105

Quote: ALCON-Seems like my work so far has paid off!!! I am very excited to report my official PAST results that were conducted today. This small victory will be short lived and another foundation with which...

Congrats and good job bro.

"I choose to defend the ones I love, and even the ones that might not love me back. I choose this life, this calling, and I will die to defend it! Never quit."

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Posted 5/13/2010 8:20 PM

Ground Week

Group: Forum Members
Active: 8/31/2010
Posts: 123

Thanks a lot Bryan. I thought about the advice that you gave me on nutrition in the past and today I made sure to load up on some carbs eating exactly 2 hours before my PAST began. Basically I ate fruit when I woke up, drank some water (around 0600) and at snacked on some granola bars (for those of you reading this healthy nutrition is PARAMOUNT)and then ate about 2 pounds of spaghetti at 0930 (like I said 2 hours before my past). Well to say the least the carbs from what I ate earlier helped give my body what I needed to perform (very important). So thanks for the advice man. I didn't perform 100% like a rock star today.....but definitely not like a groupie, HUOOOAH??! Tango.

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Posted 5/13/2010 10:20 PM

Ground Week

Group: Forum Members
Active: Today @ 7:33 AM
Posts: 105

Quote: Thanks a lot Bryan. I thought about the advice that you gave me on nutrition in the past and today I made sure to load up on some carbs eating exactly 2 hours before my PAST began. Basically I ate fr...

Kewl man! I'm glad I was able to help in some way. You have improved tremendously, I my self am still busting my butt to do better on my next PAST before i head to boot camp. Whenever that happens! lol
I'm still waiting on my recruiter to get back at me on rescheduling that damn depth perception test. So hopefully once that's done I'll be on my merry way.

"I choose to defend the ones I love, and even the ones that might not love me back. I choose this life, this calling, and I will die to defend it! Never quit."

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