Preparing Americans to Serve in the Military,
Special Ops, Police, & Fire Fighting

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Mission:  We prepare men and women for any tactical profession requiring a fitness test and advanced training. 
Your fitness level may one day be the difference between life and death.  It pays to fit fitness into your schedule.
We at StewSmith Fitness help you do that.

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"That Other's May Live" - AF PJ's &

"First There" - AF CCTs

AF Special Tactics...


Ever thought about getting little more out of your Air Force career? Or have you ever thought about risking your life to savep another? Or going behind enemy lines before anyone else to set on a drop zone / air field and help call in fire support to troops who need it?  These are just some of  the missions of the Air Force Special Tactics- the PJs or para-jumpers and CCT or Combat Control Technician. The PJs are responsible for providing emergency and life-saving services to airmen, soldiers and civilians in both peacetime and combat environments. When a plane goes down in the jungle or ocean, it is the PJs who are there to find and save the pilots and crew. Pararescuemen truly live up to their motto, "That Others May Live."
The CCTs are FAA certified air traffic controllers and responsible for conducting all types of missions behind enemy lines while setting air fields, calling in fire support while working jointly with Army SF, Navy SEALs, etc.   The CCT motto is "First There" as they prep the air fields and drop zones for other troops to follow.
The PAST - Physical Ability and Stamina Test

mTo become a PJ or CCT you must male, a proficient swimmer, meet physical standards on the Physical Ability and Stamina Test (PAST). This job is open to only enlisted troops. Here are the specifics minimums to becoming a PJ and Combat Control tech but the numbers in the parenthesis are recommended scores:
2 x 25 m sub surface swim no time limit
500 m swim 10:07 or less   (sub 9 min)
30 min rest
1.5 mile run 9:47 or less     (sub 9 min)
10 min rest
10 pull ups min                  (20+)
2 min rest
54 sit ups min                   (100+)
2 min rest
52 push ups min                (100+)
 *note - the instructor may stop you at the minimums during the actual PAST, go with that BUT do NOT make your ultimate goal these minimum standards.  Typically, people who score minimum standards at ANY spec ops fitness test have about a 10% chance of graduating.  Score in what we recommend and compete with the best of the class.

- 2 x 25 meter underwater (Pass/Fail, 3 min between each) with 10 min rest 
- 500 meter swim (freestyle, breaststroke, sidestroke), max time 11 min 42 sec with 30 min rest
- 1.5 mile run, max time 10 min 10 sec with 10 min rest
- Pull ups in 1 min, 8 x minimum reps with 3 min rest
- Sit ups in 2 min, 48 x minimum reps with 3 min rest
- Push ups in 2 min, 48 x minimum reps with 3 min rest 


Once again - these are the minimum scores for the PAST - to be accepted into any Special Force it takes a higher score to be competitive. I would recommend being able to the numbers in parenthesis next to the minimum scores.

Once in the PJ Candidate Course, you will be challenged physically for ten weeks in Lackland AFB, Texas. The first phase is known as Team Training and is 8 weeks long. It consists of extensive physical training with swimming, running, weight training, calisthenics and obstacle courses. Educational training such as medical and diving terminology, CPR, weapons qualifications, and dive physics are also part of the Candidate Course.

After the Candidate Course there are two different professions with two different pipelines (but similar) to follow depending on if you want to be a PJ or CCT. Here is the PJ and CCT pipeline of training:

US Army Airborne School - 3 weeks
US Army Combat Divers School - 4 weeks
US Navy Underwater Egress Training - 1 day
US Air Force Basic Survival School - 2.5 weeks
US Army Free-fall Parachutist School - 5 weeks

PJ Pipeline Different Schools
Special Operations Combat Medic Course - 22 weeks
Pararescue Recovery Specialist Course - 20 weeks

CCT Pipeline Different Schools
Combat Control Orientation Course, Lackland AFB, Texas -10 days
Combat Control Operator Course - 15.5 weeks
Combat Control School - 12 weeks
For more info see the Official AF Site:   AFPJ  and CCT
Training is extremely challenging both physically and mentally, but if you graduate and wear the maroon beret (PJ) or the scarlet beret (CCT), you will be one of the most highly trained combat medics in the world, able to handle the most stressful situations with ease. Hats off to those who risk their lives to be the "First There" so "That Others May Live." 

See ebooks for PJ and CCT Training - I will send an extra 6 weeks for free that will help with some of the more challenging land warfare schooling to include running, rucking etc with any purchase.
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 would like to buy the AF PJ Workout E-book that has worked for several clients of the PT Club please

Download the E-book NOW with the
Air Force PJ / CCT Workout
or order it in the PRINTED Version.  This is a preparatory workout that will prepare you for the challenges of the swimming, running, PT of PJ training as well as the physical training of CCT to include PT, running, ruck marching,etc..

Thanks for the e-mails. Keep them coming at

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the Fitness eBook store and the Stew Smith article archive at To contact Stew with your comments and questions, e-mail him at


Books, eBooks, DVDs

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Published Books / DVDs / APPs

NEW - Tactical Fitness - Featuring the Dirty Dozen    More Info   |  Book only
The Navy SEAL Weight Training Workout   |  More info  Book only
Complete Guide to Navy SEAL Fitness      |    More Info     |  Book / DVD
Maximum Fitness - CrossTraining     |    More Info     |  Book only
The Special Operations Workout     |   More Info     |     Book only
The SWAT Workout - From Recruit to SWAT      |  More Info    |  Book Only
The Combat Swimmer Stroke Video     |  More Info   |  Download MP4
The Pre-Habit Workout     |  More Info  |  DVD only
New Fitness APPs Navy SEAL, FBI, Pushup. Pullups   |  More Info    |  APPS

The Complete List of Stew Smith's eBooks / Books:


Fitness for All Levels of Fitness

The 90 Day Beginner Guide to Fitness    |  More Info  |  eBook, Book

Reclaim Your Life - The Erin O'Neill Program     |  More Info  |  eBook only

Veteran's Fitness - Baby Boomer and a Flat Stomach     |  More Info   eBook only

The Diabetic Prevention Workout   |  More Info   |   eBook only 

Advanced Maintenance and Recovery Program   |  More Info   |  eBook only

The TRX Workout eBook     |  More Info   eBook only

NEW - Circuit Training 101 eBook      |  More Info   eBook only

NEW Obstacle Course Race eBook      |  More Info   eBook only

The Special Forces Physical Fitness Workouts


Combat Conditioning Workout       |  More Info  |  eBook, Book

Navy SEAL Workout Phase 1:  Beginner       |  More Info  |    eBook, Book

Navy SEAL Workout Phase 2 - 3:  Intermediate     |  More Info   eBook, Book


Navy SEAL Workout Phase 4  Grinder PT      |  More Info   eBook, Book

Navy SWCC Workout       |  More Info    |    eBook, Book


Army Special Forces / Ranger Workout  | More Info SF /  Ranger  eBook, Book


USMC RECON Workout       |  More Info  |  eBook, Book


Air Force PJ / CCT Workout      |  More Info  |  eBook, Book


The Coast Guard Rescue Swimmer Workout      |  More Info   eBook, Book


The Army Air Assault School Workout     More Info   eBook only


The Army Airborne Workout     More Info   eBook only


NEW - Upper Body Round Robin (UBRR)    More Info   eBook only


The OCS, ROTC, Service Academy, & Bootcamp Workouts

The USMC IST and PFT Workout      More Info   eBook only

USMC OCS / TBS Workout       |  More Info   eBook, Book

The Service Academy Workout     More Info   eBook, Book

Navy, Air Force, Marine Corp Bootcamp Workout   More Info   eBook, Book


The Army OCS and PFT Workout    More Info   eBook, Book


NEW Army PRT and Combat Readiness Test Workout    More Info   eBook only


The PFT Bible - Military / Police Standard PFT    |  More Info   eBook, Book


The Law Enforcement Physical Fitness Test Workouts


The FBI Academy / PFT Prep Workout (Vol 1 and 2)      |  More Info   eBook, Book


The DEA Prep Workout      More Info   eBook only


The FLETC Prep Workout - Ace the PEB      More Info   eBook, Book


The PFT Bible - Military / Police Standard PFT      |  More Info   eBook, Book


The Fire Fighter Workout       |  More Info   eBook, Book





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