SWCC Workout - Special Warfare Combatant Crewman Training

Special Warfare Combatant Crewmember - (SWCC) Training Program
www.stewsmith.com

The Special Warfare Combatant Crewmember (SWCC) of today is the product of years of history. Since 1963, when one of the father's of Special Warfare - Phil Bucklew commanded and developed the Special Boat Units of today to specifically support the SEALs and UDTs during the Vietnam War. Since then, the "Brown Water Navy" has distinguished themselves and are now one of the three components of the Naval Special Warfare Command (SEAL Teams, SEAL Delivery vehicle (SDV) Teams, and Special Boat Units). These high-tech, high-speed boats make up the maritime component of the U.S. Special Operations Command.

The training to become a SWCC operator is nine weeks long in Coronado, CA., Home of the Phil Bucklew Naval Special Warfare Training Center. There, in the heart of Naval Special Warfare, these future SWCC operators go through an intensive course of instruction that includes the following phases:

Physical Fitness Swimmer Skills First Aid Skills Maritime Navigation Skills

Basic Seamanship Skills Engineering Skills Communications Skills Warfare Skills

Weapons Skills Special Operations

In nine weeks, a SWCC students will receive the basic certifications in all the above. Once stationed at the Special Boat Unit (SBU), the SWCC student will receive advanced training and operate in direct support of Navy SEAL missions as boat drivers, medic assistants, navigators, communications links, and direct suppression fire from the arsenal of weapons on these vessels. The SWCC operators are a vital link to our special operations communities. see Navy recruiter link

(Also for the best SWCC site info I have found check out www.navyswcc.com)

Info about the community and warfare insignia - Navy article

Below are the physical standards you must meet when at the SWCC Training Center: As you can see the pace and intensity is challenging but not impossible. It is highly recommended that you be able to perform at least the week 9 standards prior to entering. To ensure your graduation chances, it is recommended to surpass the following minimum standards with the recommended scores:

FITNESS STANDARDS

PHYSICAL EVOLUTION STANDARDS RECOMMENDED

WEEKS 1-3

Pull-ups 06 12-15

Push-ups 55 80

Sit-ups 60 80

Swim 800 meters (pool) without fins 35:00 17:00

Swim 1200 meters (pool) with fins 40:00 25:00

Run 5 kilometers (sand) with boots and pants 45:00 35:00

Water entry from a height of 10 feet Completion

25 meter underwater swim Completion

Drownproofing Completion

Basic Lifesaving Completion

Swim 200 meters (pool) in full uniform Completion

WEEKS 4-6

Pull-ups 08 10-15

Push-ups 65 80 -100

Sit-ups 70 80-100

Swim 1/2 mile (bay) without fins (sidestroke) 35:00 20:00

Swim 1 mile (bay) with fins (sidestroke) 55:00 40:00

Run 7 kilometers (sand) with boots and pants 50:00 40:00

Water entry from a height of 1 meter Completion

25 meter underwater swim (bay) Completion

Drownproofing (bay) Completion

Basic Lifesaving (bay) Completion

Swim 200 meters (bay) in full uniform Completion

PHYSICAL EVOLUTION STANDARDS RECOMMENDED

WEEKS 7-9

Pull-ups 11 15-20

Push-ups 70 80-100

Sit-ups 75 80-100

Swim 1/2 mile (ocean) without fins (sidestroke) 30:00 20:00

Swim 1 mile (ocean) with fins (sidestroke) 50:00 40:00

Swim 400 meters (pool) without fins 10:30 9:00

Run 10 kilometers (sand) with boots and pants 60:00 50-55:00

Water entry from height of 1 meter Completion

25 meter underwater swim (ocean) Completion

Drownproofing (ocean) Completion

Basic Lifesaving (ocean) Completion

Swim 200 meters (ocean) in full uniform Completion

Most of the injuries at SWCC as well as BUDS involves unprepared legs for high amounts of running. You have to run to get better at running. Check out the following links on StewSmith.com for sample running, swimming, and PT programs:

Links about SWCC: Defense Web SpecialOperations.com

To achieve the above scores may take at least 12 weeks even if you are fairly active and workout regularly. Here are some sample workouts to help boost your scores.

Your calisthenic workouts should consist of the above exercises performed every other day for a total of 3-4 times per week. The day of PT rest will help your muscles recover and be able to gain more reps in two minutes. Also practice perfect form but do each of the exercises as fast as you can. Speed and endurance is your goal.

Pullup Pyramid System - See pullup workout for ideas to increase pullups.

Workout ideas for FREE - See this workout for ideas to increase pushups and situps. These 20-30 minute workouts really work.

Run Faster - Check out this link to run faster

Master Any PFT Test - Check out this link for tips to get a few extra points on your PFT instantly.

The Combat Swimmer Stroke - AKA sidestroke (advanced version)

With any download you buy you get over 40 hours of training personally designed for future students of the group AND access to Stew Smith (the author) for any answers to your training questions!!

If you are interested in buying a 6 week preparatory workout for the SWCC program: Click the link to go straight to the SWCC Workout . The Yahoo Store will allow immediate access to the workout via a download option. PRICE - $19.95 (6 week workout E-book)
or Paypal.com

The Complete List of Stew Smith's eBooks:

General Fitness and Nutritional Guides for Everyone

The 45 Day Beginner Guide to Fitness

The 45 Day Intermediate Guide to Fitness

The Diabetic Prevention Workout / Diet

The Athlete Workout - Rugby, Soccer, Lacrosse & Football
The Busy Executive Workout Routine
The Six Week Advanced Weight Training / PT Guide

The Special Forces Physical Fitness Workouts
New - Combat Conditioning Workout

Navy SEAL Workout Phase 1 Beginner Weeks 1-6
Navy SEAL Workout Phase 2 - 3 - Intermediate Weeks 1-12
Navy SEAL Workout Phase 4 Grinder PT - Four weeks before Hell Week
Navy SWCC Workout

The Army Special Forces / Ranger Workout Phase 1 & 2

The Army Air Assault School Workout

The Army Airborne Workout

USMC RECON Workout Phase 1 & 2

Air Force PJ / CCT Workout

NEW - The Coast Guard Rescue Swimmer Workout - NEW

The OCS, ROTC, Service Academy, & Bootcamp Workouts

Navy, Air Force, and Coast Guard OCS Workout

USMC OCS / TBS Workout

The Service Academy Workout (West Point, Navy, Air Force Academy)

The Navy, Air Force, Marine Corp Bootcamp Workout

The Army OCS and PFT Workout
The Army Air Assault School Workout

The Army Airborne Workout

The Law Enforcement Physical Fitness Test Workouts

The FBI Academy Workout

The DEA Workout

The FLETC Workout - Ace the PEB / Same as Blackwater's Test

The State / Local Police Academy Workout

The Public Safety Diver Workout
Border Patrol Agent Workout
ATF Agent Workout

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                 Stew Smith, former Navy SEAL and fitness writer is certified by the National Strength and Conditioning Association (www.nsca.com) as a Certified Strength and Conditioning Specialist (CSCS). Email him personally at stew@stewsmith.com or stew@mycustomworkout.com

  New Venture - www.mycustomworkout.com

Online Downloadable Workouts Available at StewSmith.com