The following 6-week training plan is designed to train specifically for the US Air Force Special Warfare Tier 2 Operator Fitness Test (AFSPECWAR Tier 2 OFT). This training plan is designed to be completed the 6 weeks directly before your scheduled OFT.
The AFSPECWAR Tier 2 OFT is a 8-event fitness assessment. Uniform for the OFT is combat top, combat bottoms and boots. Below are the OFT events:
- 3-Mile Ruck @ 60# dry weight, under 49 minutes (Pass/fail)
- Standing Long Jump – 3 Trials
- Pro Agility Drill – At least 1 Trial, each direction. 2x Each Direction is recommended.
- 3RM Trap Bar Dead Lift
- Max Rep Dead Hang Pull Ups
- 100-Yard Farmer’s Carry for Time with 2x 24kg (53#) Kettlebell
- 2x, 300-Yard Shuttles for Time
- 1500m Combat Side Stroke with Fins/Mask for Time wearing combat top, bottoms, fins and mask. No Pool Available? 1.5 Mile Run for Time wearing Combat Top, Combat Bottoms and running shoes
Please click HERE for the official AFSPECWAR Tier 2 OFT event description, standards and scoring sheet.
This training program deploys the full AFSPECWAR Tier 2 OFT on the Monday of Weeks 1, 3 and , and uses your latest OFT event results for the follow-on progressions. In this way, the program automatically “scales” to the incoming fitness of each individual athlete, and ensures that each athlete is pushed throughout the program.
This training program is designed to be completed the 6 weeks directly before your official AFSPECWAR Tier 2 OFT.
This is Version 2 of the plan, updated May 2023.
Below is how this training program trains the specific events in the AFSPECWAR Tier 2 OFT
|OFT Event||How this Plan Trains for It|
|3-Mile Ruck @ 60# dry weight||This is a pass/fail event, with no benefit to finishing a fast as possible. In fact, running is discouraged. To that end, because this is the first event of the OFT, the goal is to finish this 3 mile ruck around 45-49 minutes as efficiently as possible – with the aim to minimize fatigue impacting the following events. This plan schedules the 3 mile ruck every Monday to work on technique, efficiency and conditioning.|
|Standing Long Jump||The Standing Long Jump is less a test of fitness, than athleticism. The goal is to practice the event with a focus on technique improvement.|
|Pro Agility Drill||Another test of athleticism, not fitness. The goal is to frequently practice the drill with a focus on technique improvement.|
|3RM Trap Bar Dead Lift||Trap Bar Deadlifts based on your most recent OFT 3RM. We deploy MTI’s “Big 24” strength progression to train your 3RM.|
|Max Rep Dead Hang Pull Ups||This plan deploys MTI’s Density progression for bodyweight calisthenics to train pull ups.|
|100-Yard Farmer’s Carry with 2x, 24kg (53#) Kettlebells||100-Yard Farmer’s Carry Repeats|
|2x, 300-Yard Shuttles for Time||150-yard and 300-yard shuttle repeats|
|1500m Combat Side Stroke with fins and mask||500m Combat Fin repeats|
|1.5 Mile Run||800m Sprint Repeats|
(1) Uniform for the test is combat top, combat bottoms and boots
(2) 1500m Combat Side Stroke is the prescribed event, but this may be changed to the 1.5 mile run if no pool is available. If the run is completed, the uniform is combat top, combat bottoms and running shoes.
This training plan has programming for both the Combat Side Stroke and the Run.
- Monday: Weeks 1, 3, 6 – AFSPECWAR Tier 2 OFT; Weeks 2, 4, 5 – 3 mile ruck @ 60#
- Tuesday: Weeks 1, 3, 6 – Total Rest; Weeks 2, 4, 5 – Standing Long Jump, Trap Bar Dead Lift, Pull Ups, Farmers Carries
- Wednesday: Pro Agility Drill, Shuttle Repeats, Fin or Run
- Thursday: Standing Long Jump, Trap Bar Dead Lift, Pull Ups, Farmers Carries
- Friday: Pro Agility Drill, Shuttle Repeats, Fin or Run
- Stopwatch with a repeating countdown timer (Timex Ironman or smartphone will work)
- If completing the 1500m Combat Fin – swimming pool, mask, fins (snorkel is optional)
- If completing the 1.5 mile run – Running area (track or other) with known 800m and 1.5 -mile distances.
- Trap Bar and plates for the Trap Bar Dead Lift
- 2x 53# Kettlebells
- Pull Up Bar
What if I can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Mountain Tactical Institute
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.