AFSPECWAR Tier 2 OFT TRAINING PLAN

$54.00

  • 6 week, 5 days/week training plan designed specifically to maximize your performance on the new AFSPECWAR Tier 2 Operator Fitness Test (OFT)
  • To be completed the 6  weeks directly before the AFSPECWAR Tier 2 OFT
  • Assessment-based training plan that Individually scales to your current level of fitness
  • This training plan is one of the 400+ Plans included with an Athlete’s Subscription

Description

PROGRAM OVERVIEW
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:

    1. 3-Mile Ruck @ 60# dry weight, under 49 minutes (Pass/fail)
    2. Standing Long Jump – 3 Trials
    3. Pro Agility Drill  – At least 1 Trial, each direction. 2x Each Direction is recommended.
    4. 3RM Trap Bar Dead Lift
    5. Max Rep Dead Hang Pull Ups
    6. 100-Yard Farmer’s Carry for Time with 2x 24kg (53#) Kettlebell
    7. 2x, 300-Yard Shuttles for Time
    8. 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

Notes: 

(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. 

WEEKLY SCHEDULE

  • 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

REQUIRED EQUIPMENT

  • 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

COMMON QUESTIONS

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.

More Questions?
Email: coach@mtntactical.com

Good Luck!

Rob Shaul
Mountain Tactical Institute
Jackson, WY

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.

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

Sample Training

Below is the entire first week of the Training Plan:

*************
MONDAY
SESSION 1
Obj: AFSPECWAR Tier 2 OFT #1

Warm Up:

3-Rounds

Uniform: Field Multi-Cam Uniform (Combat Top, Combat Bottom, Boots)

Training:

(1) 3-MIle Ruck with 60# Ruck. 

Pass/Fail Event with 49-min maximum finish time. 

*** Rest 30 Minutes***

(2) Standing Long Jump

3 Trials - with at least 1-minute rest between, but no more than 5 minute rest. Record each attempt.

(3) Pro Agility Drill 

At least 1 Trial, each direction. 2x Each Direction is recommended. Rest 1-5 minutes between Trials and record all attempts

(4) 3RM Trap Bar Dead Lift

Work Up to your 3 Repetition Maximum Trap Bar Dead Lift. No minimum or maximum rest between attempts is dictated.

(5) Max Rep Dead Hang Pull Ups

At your own pace. You may "rest" in the down, elbows extended position. Falling off or letting go of the bar terminates the test. 

Rest 5 Minutes

(6) 100-Yard Farmer's Carry for Time with 2x 24kg (53#) Kettlebells

(7) 2 Rounds

  • 300-Yard Shuttle for Time. 
  • Rest 1-5 Minutes between trials.

(8) 1500m Combat Side Stroke with Fins/Mask for Time wearing combat top, bottoms, fins and mask. 

No Pool Available?

(8) 1.5 Mile Run for Time  wearing Combat Top, Combat Bottoms and running shoes

RECORD ALL SCORES

Comments:
Click https://afspecialwarfare.com/files/AFSPECWAR_T-2_OFT.pdf for Assessment details and administration rules. 

***********
TUESDAY
SESSION 2

Total Rest

***********
WEDNESDAY
SESSION 3
Obj: Pro Agility Drill, 300 yd Shuttle, Fin/Run

Uniform: Combat Top, Combat Bottoms, Boots

Warm Up:

3-Rounds

Training:

(1) 6 Rounds

  • Pro Agility Drill - 3x Each Direction.
  • Full Recovery between efforts

Focus here is technique:

  • - Cross Step for change of direction
  • - Run in a Straight Line
  • - Inside lean on the cuts

See Pro Agility Technique Videos Alpha, Bravo and Charlie. 

(2) 6 Rounds

(3) 3 Rounds

  • 500m Combat Side Stroke In Fins/Mask at your "500m Interval Pace" using your SESSION 1, 1500m Combat Side Stroke finish time and the MTI Swim Calculator
  • Rest 4 Minutes between efforts

[calculator name="Swim"]

**** Or .... ***** 

(3) 2 Rounds 

  • Run 800m at your "800m Interval Pace" using your SESSION 1, 1.5 Mile Run Time and the MTI Run Interval Calculator
    Rest 4 Minutes between efforts

Run Uniform  - combat top, combat bottoms, running shoes 

[calculator name="Run"]

(4) 2 Rounds

Comments:
For Part (3) .... If you completed the Combat Side Stroke for the SESSION 1 OFT, Combat Side Stroke today. If you completed the 1.5 mile run for the SESSION 1 OFT, run today. 

***********
THURSDAY
SESSION 4
Obj: Standing Long Jump, Trap Bar Dead Lift, Pull Ups, Farmers Carries

Uniform: Combat Top, Combat Bottoms, Boots

Warm Up:
3 Rounds

Training:
(1) 6 Rounds

  • Standing Long Jump - Max Effort
  • 1 Min Rest between efforts 

Focus on Technique improvement. See SLJ Technique videos #1, #2, #3 and #4

(2) 8 Rounds

Loading for Part (1): Drop 10# from SESSION 1s OFT  finishing 3RM load and use this load for rounds 4-8. (see below & comments)

Round  Reps  Load
1           3x      65% of Finish Load
2           3x      75% of Finish Load
3           3x      85% of Finish Load
4-8        3x      Finish Load - 10#

Example for Part (1) - assume your Deadlift finishing load from SESSION 1 was 150#. Below would be your loading today:

Round  Reps  Load
1           3x      95# (150 X .65)
2           3x      115# (150 X .75)
3           3x      125# (150 X .85)
4-8        3x      140# (150-10#)

(3) 6 Rounds, Every 75 Seconds

  • 30% Pull Ups from SESSION 1's OFT. 

So, if you scored 18x Pull Ups on SESSION 1, 18 x .3 = 5.4 or 6 (round up). 

Set a repeating, countdown timer to 75 seconds. On "go" complete 6x pull ups. The faster you finish, the more rest you get before the next round begins. 

(4) 3 Rounds

  • 100 yard Farmers Carry with 2x, 24 kg (53#) kettlebells - one in each hand  - Threshold Effort
  • Rest 2 min between efforts. 

(5) 2 Rounds

***********
FRIDAY
SESSION 5
Obj: Pro Agility Drill, 300 yd Shuttle, Fin/Run

Uniform: Combat Top, Combat Bottoms, Boots

Warm Up:

3-Rounds

Training:
(1) 6 Rounds

  • Pro Agility Drill - 3x Each Direction.
  • Full Recovery between efforts

Focus here is technique:

  • - Cross Step for change of direction
  • - Run in a Straight Line
  • - Inside lean on the cuts

See Pro Agility Technique Videos Alpha, Bravo and Charlie. 

(2) 6 Rounds

(3) 2 Rounds

  • 500m Combat Side Stroke In Fins/Mask at your "500m Interval Pace" using your SESSION 1, 1500m Combat Side Stroke finish time and the MTI Swim Calculator
  • Rest 4 Minutes between efforts

[calculator name="Swim"]

**** Or .... ***** 

(3) 2 Rounds 

  • Run 800m at your "800m Interval Pace" using your SESSION 1, 1.5 Mile Run Time and the MTI Run Interval Calculator 
  • Rest 4 Minutes between efforts

Run Uniform  - combat top, combat bottoms, running shoes 

[calculator name="Run"]

(4) 2 Rounds

Comments:
For Part (3) .... If you completed the Combat Side Stroke for the SESSION 1 OFT, Combat Side Stroke today. If you completed the 1.5 mile run for the SESSION 1 OFT, run today. 

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Fitness is just one area of our work.

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By Rob Shaul

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I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

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Questions?
Email: rob@mtntactical.com

COMMON QUESTIONS:

Do you have any reviews or testimonials from athletes who have used your Athlete’s Subscription
Yes. Click HERE.

Is it true you guarantee your stuff works?
Yes. If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.

You have a lot of competitors. Why should I choose MTI?
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If you add new plans or update existing plans after I subscribe will I have access to them?
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What Equipment is Required?
Click the “Required Equipment” tab to find out what equipment is required for the specific plan you are interested in.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming. You are encouraged to do it before purchasing.

What if I have more questions?
Email rob@mtntactical.com

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