Navy SWCC Fitness Training

by Stew Smith

Special Warfare Combatant Crewmember Fitness Training

The Vietnam era Swift Boats or Brown Water Navy are the forefathers of SWCC. The "Brown Water Navy" is 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 - SOCOM.

SWCC training is part of Naval Special Warfare School located in Coronado, CA. The program is nine weeks long, and is under the command of the Basic Underwater Demolition/SEAL training (BUD/S).

Future SWCC operators go through an intensive course of instruction that is similar to SEAL training. It includes the following phases:

- Fitness
- Swimmer skills
- First aid
- Maritime navigation skills
- Basic seamanship
- Engineering
- Communications
- Weapons
- Special warfare skills

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. Many get opportunities to attend jump training as well.

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:

Navy SWCC PST Standards

PST Event Minimum Standards Competitive Standards
500 Yard Swim 13:00 9 Minutes
Pushups 50 80-100
Sit-ups 50 80-100
Pull-ups 6 15-20
1.5 Mile Timed Run 12:00 9-10 Minutes

Most of the injuries at SWCC as well as BUD/S involve unprepared leg muscles for high amounts of running. You have to run to get better at running. Many of my favorite PT programs to train for the SWCC teams can be found at the following Military.com links:

- Pull-ups / Flexed Arm Hang
- Pushups and Sit-ups
- Running
- Swimming
- Prepare for Ruck Marches

Related Navy Special Operations Articles:

- Navy SEAL Fitness Preparation
- How to Prepare for BUD/S
- Top Things to Know Before BUD/S
- Video: SEAL BUD/S Training 
- Getting Fit for SEAL Training
- The Complete Guide to Navy SEAL Fitness
- Joining Naval Special Operations
- Navy SEAL Fitness Test
- All Navy Special Operations Fitness

A career with the SWCC will be exciting for anyone who transfers from a Navy gray hull and is also open to young sailors out of A-school as a closed-loop career path. Many sailors start in SWCC and make it to BUD/S and earn the Navy SEAL title. It is a great way to get into the SEAL community.

Learn about available Special Operations opportunities.

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 Military.com Fitness eBook store and the Stew Smith article archive at Military.com. To contact Stew with your comments and questions, e-mail him at stew@stewsmith.com.


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