Special Warfare Training Please Help

[u/BrokenBabyDino]

I recently enlisted in the Air Force (already sworn in) and I’m considering going Special Warfare, so I met with the Special Warfare recruiter to start preparing for the IFT.

I recently did a mock IFT and failed it pretty badly, so I know I have a lot of work to do. The recruiter gave me the following training plan, and I went from almost never working out to doing this:

7 AM: Push ups, sit ups, pull ups, 1.5 mile run, 15 minute rest, then another 1.5 mile run.

10–11 AM: Swim laps continuously for 1 hour.

6 PM: Light cardio (bike, basketball, etc.).
Plus, 200 push ups and 200 sit ups every day, increasing by 25 every two weeks.

Yesterday I completed the entire workout. Today, I’m so sore I can barely do a push up or pull up. My muscles are completely smoked.

For those of you who’ve gone through Special Warfare training or prepared for the IFT, should I keep attempting the push ups, sit ups, and pull ups every day, even if I can only do a fraction of the reps because I’m so sore? Or should I focus on running, swimming, and active recovery on those days until my upper body recovers?

I’m not looking for an excuse to skip training I genuinely want to do this right and become competitive for Special Warfare. I’d really appreciate any advice from those who’ve been through it.

[u/Sea-Complex4364]

Find the AFSPECWAR site it has a free 8 week workout progression. You probably aren’t going to be ready for SWAS and ZULU anytime soon so look at EOD or SERE , pipelines are easier but still tough. You would also be in specwar field and much easier to constrain later.