Description
The following 4-week training plan is designed to train specifically for the new AFSPECWAR Tier 2 Operator Fitness Test (OFT). This training plan is designed to be completed the 4 weeks directly before your scheduled fitness assessment.
The OFT has been designed to provide a full spectrum physical fitness assessment for airmen in the Air Force Special Operations career fields. Please click HERE for an official US Air Force document describing the OFT and its events. Due to the complex nature of the assessment, it pays to be familiar with the setup of equipment and rest times between assessment events.
This training plan is designed to be completed the 4 weeks directly before your AFSPECWAR Tier 2 OFT. Schedule it so you get at least 2 days full rest between the end of this program and taking your OFT.
This is Version 1 of the plan, designed in June 2021.
The AFSPECWAR Tier 2 Operator Fitness Test (OFT) is an eight-event fitness assessment. Below are the following events:
- 3-Mile Ruck Run @ 60# Pack
- Standing Long Jump
- Pro Agility Drill
- 3-Rep Max Trap Bar Deadlift
- Max Pull Ups
- 100 yard Farmers Carry
- 2x 300m Shuttle Run
- 1.5 Mile Run or 1,500m Fin
This training program deploys the OFT on the Monday of Weeks 1 and 3, and uses your latest assessment 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.
Below is how this training program trains the specific events in the OFT:
WEEKLY SCHEDULE
Week 1 & 3
- Monday: Assessment
- Tuesday: Deadlift, Pull Ups, Farmers Carry, 300m Shuttle, Run/Fin
- Wednesday: Ruck Intervals, Standing Long Jump, Pro Agility Drill
- Thursday: Deadlift, Pull Ups, Farmers Carry, 300m Shuttle, Run/Fin
- Friday: Ruck Intervals, Standing Long Jump, Pro Agility Drill
- Saturday: Deadlift, Pull Ups, Farmers Carry, 300m Shuttle, Run/Fin
Week 2 & 4
- Monday: Ruck Intervals, Standing Long Jump, Pro Agility Drill
- Tuesday: Deadlift, Pull Ups, Farmers Carry, 300m Shuttle, Run/Fin
- Wednesday: Ruck Intervals, Standing Long Jump, Pro Agility Drill
- Thursday: Deadlift, Pull Ups, Farmers Carry, 300m Shuttle, Run/Fin
- Friday: Ruck Intervals, Standing Long Jump, Pro Agility Drill
- Saturday: Deadlift, Pull Ups, Farmers Carry, 300m Shuttle, Run/Fin
REQUIRED EQUIPMENT
- Stopwatch with a repeating countdown timer (Timex Ironman or smartphone will work)
- Running area (track or other) with known 800m and 1-mile distances.
- Ruck @ 60#
- Cones for Pro Agility Drill
- Tape Measure for Long Jump and Pro Agility Drill
- Pull Up Bar
- 2x 53# Kettlebell
- Bar and plates for deadlifts
- Pool, fins, googles if you chose the 1500m Fin Event
COMMON QUESTIONS
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.
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.
If the session calls for 5x walking lunges, does that mean 5x walking lunges total or 5x each leg?
5x each leg, 10x total.
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.
Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
How do I access the plan?
Access is online, via username and password. You can log in either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
More Questions? Email: coach@mtntactical.com
DISCLAIMER
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.