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AFSPECWAR Tier 2 OFT TRAINING PLAN

  • 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

$39.00

One of 450+ Plans included in the 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. 

Why MTI?

1)  Mission Direct

Gym numbers mean nothing. All that matters is mission performance. 

To this end, MTI’s fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.

We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.

2) Fitness Solutions Built from the Ground Up

MTI’s programming is not “re-tread” bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We’ve built our fitness programming for mountain and tactical athletes from the ground up.

The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.

Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.

Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.

Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.

3) The MTI Method

→ Research: MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

→ Deploy & Assess: We deploy the training plan “Lab Rats” at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan. Post cycle we assess the programming’s effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn’t.

→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.

→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

4) Mission-Direct Research

MTI exists to “Improve Mountain and Tactical Athletes mission performance and keep them safe.” To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI’s Mission-Direct Research methodology, and Here to read about just few of our research efforts.

5) Field Proven

Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.

6) Programming Breadth

MTI’s library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.

Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.

7) Worldwide Influence

Our work is not limited to US Athletes.

We’ve developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.

Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.

On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI’s programming to prepare for mountain objectives.

8) Mission Performance beyond Fitness

MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe. 

This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety. 

Fitness is just one area of our work.

Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.

Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.

9) Direct, Honest, Clear Answers

Since 2007 we’ve taken and answered dozens of questions weekly from mountain and tactical athletes. We’ve saved these individual Q&A’s and now thousands are archived on our site.

We’re not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn’t for everyone. If we can help, we’ll let you know. If we can’t, we’ll let you know that, too.

– Rob Shaul, Founder

 

All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman – so I can’t put a hard sale on anyone for our programming.

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.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there – our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we’ve put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
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.

Questions?
Email: rob@mtntactical.com

Common Questions

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?
MTI is driven to improve mountain and tactical athletes' mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.

If I purchase a plan or subscription, how do I access the programming?
All of our plans are online, accessible via username and password.
You can log in through our →Website  or Mobile App →IOS and Android.

Do you have downloadable .pdf's of the training plans?
No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.

Do you have a mobile app?
Yes, we do. Available for IOS and Android.

What is the difference between purchasing an individual training plan, packet of plans or an Athlete's Subscription?

  • Plan - Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
  • Packet - Like purchasing the DVD's of all the Star Wars movies. You own them forever, including any updates we make to the plans.
  • Athlete's Subscription - Like subscribing to Netflix. You get access to all 200+ plan in our library, but lose access if you unsubscribe.

If I purchase an Athletes Subscription Can I cancel on my own, anytime?
Yes.

Do I have to contact MTI to cancel or can I do it myself?
You can do it yourself. Instructions HERE.

If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
Yes. We answer dozens of training questions from athletes weekly. Email coach@mtntactical.com.

If you add new plans or update existing plans after I subscribe will I have access to them?
Yes. We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you'll have access to all new plans, new courses and plan updates.

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