Initial Fitness Test in AFSPECWAR- EVERYTHING you NEED To Know!!!

Things change a lot in AFSPECWAR. What used to be called the PAST is now called the Initial Fitness Test (IFT)- but that's just the ticket to ride the ride at the Special Warfare Candidate Course and Assessment and Selection.
During your pipeline you'll take the Candidate Fitness Test (CFT), and when you get selected you'll take the Operator Fitness (OFT) for the rest of your career.
We go over all the tests, the standards, and more importantly- get to the bottom line and tell you exactly what numbers you should be shooting for during training.
As always- there's only one place you can find this information, straight from the source. Even if that source wakes up with the express purpose of making fun of one another for a straight hour.
#NoComedians #PodcastAmateurs
Thanks for following and engaging with our project, we really appreciate all your support.
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[@sheogorathmadgod9608]

Thanks guys, very informative. My 17 year old son is currently training and preparing himself for the IFT. Myself being former Recon Marine, I push him a little harder already to exceed the minimums. I wish I had known about CCT and TacP before I joined the Corps (back in the day). Thanks again!

[@OnesReady]

That’s awesome and thanks for the words! -A

[@justinbranden5275]

Literally just did an IFT and I'll tell you this, the run is faster than you think and the underwater swim is all technique. Work breath holds and technique

[@OnesReady]

Great input and good job!!!

[@justinbranden5275]

And he dead ass about that chin over the bar. And if you're doing 8 you better work for 18. 16 is entry number

[@justinbranden5275]

I literally hit all OR standards for calisthenics. Swim and run ate my lunch and laughed lol

[@justinbranden5275]

@@OnesReady instead of the fist they used a water bottle on us Thursday. If you didn't make the water bottle make a crunch sounds it didn't count. I was at 18 Pullups, 65 situps, and 55 pushups. Went outside for the run need to shave 1:40 off that to hit 9:30. The underwater was the eye opener. I realized right then and there I need to live in the water for the next 2 weeks before I retest. Thanks guys I use your videos for job selection and mindset. I like the raw perspective yall bring

[@OnTheRiver14]

@@justinbranden5275 Thanks for the eye opener

[@mattclyde2081]

Hell yeah love your stuff

[@sammymiami6350]

Dang this is so informative. Thank you guys

[@ProducersUniverse]

I Love the long and shorter videos. My favorite youtube channel!

[@OnesReady]

Wow, thanks!

[@ToasterStrudels]

This is a great video and good starting point. It’d be interesting to see a video breaking down how to train starting from square one with no experience prior to bmt and A&S to exceed the standards on the IFT, Candidate Test, and the pipeline in general

[@briangregory6303]

I was in good shape headed to Lackland, and I think 15 push-ups in Basic was the standard in my day. I thought that was laughable until you get in the down position for as long as the TIs decide to it's time to move to the up position. Also, we've had tons of high school athletes in our Physical Therapy clinic who suck at pushup type exercises because they have no core strength. Work on your core, young people.

[@gray_ghost5.738]

I switch from active Army with 12 years as Calvary to Airforce this month. I plan on going Tacp once in better shape . I've been watching alot of your videos . What were the 2 programs for workout prep 18A and what was the other ? And thank all of you for your videos. They have been a great motivating factor to chase my dreams !

[@lilleroybeats3870]

I just did my first ift and passed everything besides my pull-ups and pushups missed both by 3 can’t wait to keep training and exceed the standards

[@fz8_pais]

this is what I needed to hear thank you

[@OnesReady]

No worries my guy! -A

[@realdfree]

Catching up on all of these. OR standard is to exceed the standard!

[@pumitriii6160]

Love how Trent always looks like he's about to burst out laughing lmao

[@OnesReady]

I can’t help that everything is funny to me. -T

[@pumitriii6160]

🤣🤣

[@hammstah9578]

Solid, really clear info today. Great progression from IFT --> CFT --> OFT, and the rationale behind it (@ 37:52; btw, jumpable transcript, great stuff). Umm...Aaron, like a Ones Ready News anchor, are you wearing makeup (base and eye-popping eye shadow?), had your eyebrows done and employing studio mood lighting with the radio station mic today?

[@johnkamot3237]

He seems like the type doesnt he? Lol.

[@OnesReady]

Lol! Nope, but I appreciate the kind words. Have a great day, keep training! -A

[@OnesReady]

Oh, 100%. Narcissistic, insecure, really hung up on outward appearances. That’s pretty much me! - A

[@johnkamot3237]

@@OnesReady We can tell by the makeup and plucked eyebrows! Lol

[@water4071]

For my football team you had to run the 300 meter shuttle which we called the “CT” (conditioning test) in 60-70 seconds depending on position, funny to see where that might have come from.

[@craigslistkiller_]

great video guys. much needed information!! i know im a year late but im 30 and looking to join and start training for pj. im curious what you guys will think about taking this journey at my age. also was wondering if they test you on other knowledge such as tying knots.

[@OnesReady]

Not during the tests we mentioned or at the entry level. - A

[@bradyb2233]

Guys, for Tacp are the swims a focal point? I am swimming to train up for the prep course but not sure at what level I should be at before going. Does tacp have the same swim test as the other jobs? Also is the IFT for tacp swim tested? Thanks for all this info guys

[@proficient3011]

Started training today did 3 miles at an average 7’32”. And did 43 pushups really disappointed abt that but focusing on strict form really decreased my volume like y’all said.

[@hammstah9578]

Really clear, process-driven, sensible discussion and explanations, gents. That CFT is a huge step up compared to IFT. How far into prep course does that happen?

[@OnesReady]

You’ll start training for it right away. You take a baseline CFT I the beginning and some progress checks- all culminating in a final (that you have to pass) in order to clear SWCC and head to A&S. - A

[@dinomra7771]

@@OnesReady So, you take the IFT to go to Special Warefare Preparatory course, then you train for the CFT once you get there, then once you pass it you finish the prep course and then head to A&S?

[@Blue-gj9cq]

​@@dinomra7771 that's what I'm assuming

[@bbarnard91able]

So glad you went over this. Here I am training to do both 25m in a total of 3 mins 😅

[@hammstah9578]

Even as 2 x 25 UW's (plus the 25 surface returns) *within* 3 minutes is way beyond the IFT expectation, if you can do this it will only set you up for success further down the road! Just in case you're doing those 25's only on pool days: Importantly, be able to succeed at the whole IFT as a complete set and not only as individual element tests. (It's fine to train individual elements, but every few weeks do the complete IFT set to see where you're at.) Are you enjoying the training? If not, get hungry for it, WANT SOME, GET SOME, and you WILL enjoy and succeed. You want the IFT to be easy for you on game day when the AFSPECWAR Recruiter or whoever proctors your test!

[@OnesReady]

So- that’s what you’re doing. When the instructor says ‘go’, the clock starts. You do your underwater, then swim back to the wall, Al the while the clock is running. When the clock hits 3:00, the instructor tells you to go for #2 underwater. - A

[@18AFitness]

Thanks guys! ♣️💀🇺🇸 DOL!

[@SaltyProduction]

New subscriber here…and I’m not sure if this question has already been asked.. the IFT is to just get you into the prep course…does the prep course build you up to take the CFT so you can get into the assessment & selection course?

[@OnesReady]

We answered it in the video, and yes. -A

[@jenniferdana1610]

Special Operations Fitness training is endurance fitness training.

[@fatbastard1216]

I hate watching podcasts but this was super informative. Thanks fellas

[@Leo-hw6pb]

Is there anything from the "old grad standards" that no longer apply? For example the OFT lets you combat side stroke for the fin, should I still be training the 3k fin lead arm trail arm only, should I still be training a 6 mile run etc.

[@OnesReady]

You’re sort of blending two things- ‘requirements’ and ‘expectations’. You need to train specifically for the IFT, that’s the requirement to get in. But the expectation is that you’re doing far above those requirements. So to answer your question- yes. -A

[@0utlawactual363]

Strategically, you say for example, 12 is a OR standard, but would it be better to DO MORE in the IFT? Or better to go a little beyond grad standards and then conserve the rest of your energy?

[@GuestUser-iv6ge]

Late reply, but yes, think of your max as a personal minimum. If you can do 20, why stop at 12? Cadre can tell if you're not putting out. Your reputation starts day 1. Have the attitude, "All it takes is all I got."

[@thesuspect_0135]

I’m sure y’all have answered this before in another video, but do cross trainees get to go to SWIC or Prep before A&S?

[@OnesReady]

That is the plan! - A

[@jordanswartz9184]

I was told that retrainees have different standards. For example the 500m swim has to be under 12:30. Is that correct?

[@OnesReady]

Check AFSPECWAR.com for the most up to date information.

[@bryanlopez9942]

getting ready for the past

[@OnesReady]

Cool- it’s called the IFT now. Hope you crush it. -A

[@Charlie-jj8bk]

Do you guys have a video or reference for proper sit up form? I google search "air force sit ups" and I see videos w/ guys folding their arms in front of them

[@YourTypicalRaysFan]

Hands on shoulders, feet together one feet from buttocks, knees together. Partner can use hands, knees, or both for spotting. Elbows only have to reach mid-thigh, and shoulder blades must make contact with the ground. Resting is in the upright position but time for rest may be limited. Hope this helped

[@BrokeDribbler]

I plan on joining SR, Ik its probably the most training + additional schools such as sniper school but I'm determined to join.

[@Dkrypted]

Me too! Ive been training up for the IFT for a couple months now and I am scheduled to take it next week! I’m super excited for these first steps of a long and rewarding journey and I’m very determined as well.

[@moniugly1]

@@Dkrypted training as of right now to be SR hopefully I’ll be taking the IFT in 5-6 months🇺🇸😎. Goodluck to you bud and godbless 🙏

[@Michael-id3vx]

howd it go @@Dkrypted

[@Blackowl44]

@@Dkrypteddid you make it

[@DaryLDarkO3998]

Just confirming. No flip turns on the 500m, but it seems you can still push off the wall. Is this correct, and if so are open turns allowed where your entire body is submerged?

[@OnesReady]

If you have flip turns I believe you’re able to use them. There’s not a real reason to learn the flip turn off you’re struggling with just swimming, open turns are fine. And yes, of course you can still push off the wall. -A

[@DaryLDarkO3998]

@@OnesReady Ok, thank you for clarifying. Love the content and appreciate all the information!

[@arib949]

❤️

[@kevinnguyen8498]

So does this mean tacp are testing the exact same as everyone else with regards to the swim now?

[@OnesReady]

Yup. SWOE-V standards.

[@kevinnguyen8498]

@@OnesReady sweet. The pool just opened up in the desert too. Good timing.

[@rent2386]

the old intro was sexy but we get the change too

[@OnesReady]

Awesome! Thanks!

[@jos5936]

Any advice for 32 year old average/semi athletic dude? I’m currently working with a recruiter and starting stew smith IFT program. I’ll be shipping out next year when I’m 33. I know recovery is crucial but what else should I consider going forward being a older guy. I want to be CCT. Thanks boys, love what you do!

[@OnesReady]

Work hard, be a good dude, put out, don’t quit. -A

[@jos5936]

@@OnesReady I had a feeling you guys would say that lol. Good advice either way, thanks. I guess what I really want to know is how will the cadre feel about an older dude. I will definitely put out and I’m the goodest of good dudes. Quitting has been eliminated from my vocabulary. Is this a young mans world? Will the cadre see a older dude with his shit together as a breath of fresh air?

[@OnesReady]

The cadre will not care at all. They may notice and come up with an age appropriate nickname. That’s it. -T

[@jos5936]

@@OnesReady copy that. I can here it now. “Move your ass gramps” lol thanks fellas

[@mackenahc]

Do have guys have any advice to a young woman wanting to become a PJ? I’m right there with y’all: I would NEVER want to walk into any situation only able to do the bare minimum. Past preparing to kill the IFT, how should one prepare to be up to standard at Selection?

[@OnesReady]

Our advice on everything is gender neutral. Work hard. Don’t quit. Be a good teammate. We have a great episode coming out soon about training women specifically with two of the baddest, smartest chicks in the game. Stay tuned for that one.

[@mackenahc]

@@OnesReady So happy to hear that! Thank you guys so much for the feedback.

[@QualityBuiltUSA]

Got an AF Form for the IFT? I couldn't find it on Google

[@OnesReady]

We will find one for you. Did you look for the PAST form? -A

[@sheldonriley9385]

What about 9:08 run time

[@adamhamilton3342]

Wedding Singer - "...they were cones!"

[@OnesReady]

Nailed it!🍑

[@johnkamot3237]

Did Aaron get his eyebrows done and does he have makeup on? Is that a PJ thing? So many questions.

[@OnesReady]

Nope- I woke up like this! Shout out to the podcast studio and the GoPro Hero 9. If you have any more questions, be sure to put them in the comments! - A

[@johnkamot3237]

@@OnesReady Dont be upset that people noticed you have makeup on and plucked your eyebrows. It suits you. Lol

[@MurphyActual]

Are these the same standards for CROs is there anything different for officers going through?

[@zartanbtw2407]

Yes they have there own set of standards

[@richardolson3509]

Do officers still do the 3mile run or 1.5 now?

[@ConnorTheDJ24]

Officers still do the 3 mile run.

[@dajarkman3682]

I’m not sure what the Shuttle Run is. Would it be 300 meters, 25 meters 12 times nonstop?

[@OnesReady]

Yup, nailed it. 25 meter course, 6 laps (down and back). Two runs, average of the two scores. afspecialwarfare.com/special-warfare-pt-test/

[@dajarkman3682]

@@OnesReady Sounds fun thanks for the feedback

[@sloppyjoe400]

Not sure if ill get a response to this as this video is over a year old. Im prior service and looking at joining my local guard unit for TACP. IM 36, are hitting above the minimums as important for someone my age joining the guard? Will I get looked down upon for barely hitting minimums? Im not in terrible shape, but I also was a smoker for years and its going to tough for me to even get the minimums let alone go beyond that.

[@OnesReady]

You definitely want to be above the minimums because as your. Is fatigues after the daily beat downs, you’re going to want some wiggle room.

[@sloppyjoe400]

Is it uncommon for older guys to come through the pipeline?

[@OnesReady]

@@sloppyjoe400 nope, age limit is 42

[@LibertysetsquareJack]

Knife hand must break the vertical plane.

[@OnesReady]

That knife hand is always right. -A

[@Saucyboy1776]

Is it 1 minute time on push-ups/sit-ups/pull-ups?

[@anthonybene5925]

2 minutes each

[@christmastimelor790]

I feel so close to where I think I need to be, my cals and swimming are all at the recommended numbers or very close... But my run time is a horrendous 10:50

[@OnesReady]

Well- run faster. Kidding… but not really. - A

[@OnesReady]

Work in some legitimate long slow distance (LSD) runs. I typically recommend 6-7 miles at a comfortable pace once or twice per week. Just my 2 cents. -T

[@christmastimelor790]

@@OnesReady Thank you for your advice, I will certainly start incorporating those into my workouts. I am doing the How to be PJ pass the PAST program right now and have one more week until another IFT practice day. So I am looking forward to seeing how much my run improved.

[@christmastimelor790]

@@OnesReady On it!

[@Saucyboy1776]

Is the run on a track or is it with hills?

[@willthewild]

🔥

[@robinhoodremoval7924]

on the 500 meter swim do candidates have a snorkel or just a mask and turn their heads for breathing?

[@OnesReady]

It’s a slick swim. No snorkel or fins. -T

[@OnTheRiver14]

Hey do you think my local air guard tacp unit would run me through a mock IFT test?

[@OnesReady]

I have no clue. Have you asked them? -A

[@OnTheRiver14]

@@OnesReady Going to get a hold of them Monday! Still got some work to do before I’m where I would like to be physically

[@bradyb2233]

Did you get with them? I’m thinking about going guard tacp as well

[@anthonybene5925]

Hey Breton, I have the same question. Looking to join tacp with the NJ Air Guard. How did your process go?

[@OnTheRiver14]

@@anthonybene5925 joined big army wish I went guard

[@KylerAntalek]

What happened to the old into?

[@OnesReady]

We made the move to lean everything out and get right into it

[@georgeatanasov6563]

Is the trap bar low or high handle?

[@OnesReady]

Is this a deal breaker type of question? -T

[@georgeatanasov6563]

Not really, either is fine for me

[@gen3kali877]

I guess I have more respect for my son’s 5:27 500

[@olegandriushchenko9249]

IS IFT happens before BMT or after?

[@OnesReady]

Yes. -T

[@badabingluigi]

Can I kick off the wall on the swim?

[@OnesReady]

Yes, but no flip turns.

[@inkoftheworld]

"#NoComedians" xD I came for comedians, so I guess I'll just leave then.

[@OnesReady]

Darn it! Sorry, we will fix it next go! -A

[@kelvinnguyen6048]

🇺🇲💯❤️👍🙌💪

[@Trevorben18]

France…we come from France…

[@karenrhoads1598]

I guess "girl" push-ups don't count then

[@Driz777]

Please tell me dive schools still a thing??🙏

[@OnesReady]

Totally still a thing. Just not for CCT/SR/STO in the pipeline.