The Air Force Special Warfare Initial Fitness Test (IFT) Assessment is a comprehensive evaluation designed to assess the physical readiness of candidates aspiring to join the Special Warfare community. The IFT focuses on core elements of strength, endurance, and overall fitness necessary for success in demanding Air Force Special Warfare training. The test includes multiple components: a 1.5-mile run, push-ups, sit-ups, and pull-ups, all performed within specific time limits and standards. This assessment serves as an initial benchmark for candidates, ensuring they are physically prepared for the challenges of rigorous training and operations. Achieving a high score on the IFT is crucial for candidates aiming to move forward in the selection process for elite roles like Combat Control, Pararescue, Tactical Air Control Party (TACP), and Special Reconnaissance. Train like you're already in the field—every rep, every step, brings you closer to passing the test. Stay focused, stay consistent, and prepare for the challenges you'll face.
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POSE captures movement, turns mechanics into readable insight, and connects training, tracking, coaching, and performance decisions in one system.
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See mechanics, not just volume.
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Training
Program from what the body actually does.
Athlete surface
Tracking
Progress you can defend with data.
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Coaching
Shared language between athlete and coach.
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Suggested content
A rotating sample of real programs, workouts, and assessments from across the POSE Training Library — partner packs and official catalog. Tap any card to preview, then create an account to open them in the app.
Tabata 3.1 w/ Db's: 3 Rounds from Tobias Young. 3 sessions from the source PDF `Tabata_DB_1.pdf`.
Reset Your Standard: upper-body strength with incline push-ups, rows, shoulder taps, face pulls, and a brisk walk.
Session from General Fitness 6 Day V1. Tobias Young programming exported from PT Distinction.
Workout 6 from Performance Workouts. Tobias Young programming exported from PT Distinction.
At Home Bodybuilding 6.0 from Tobias Young. 6 sessions from the source PDF `BodyBuilding_Home__1.pdf`.
4. Lower + Core from 5 day workouts with dumbbells at home SEVEN. Tobias Young programming exported from PT Distinction.
Reclaim Routine: lower-body burn with step-ups, RDLs, lateral lunges, wall sits, and a two-mile ruck or jog.
Day 4: Lower Body from Bikini Body 6 Day V5. Tobias Young programming exported from PT Distinction.
Inside the POSE Fitness app
Real product surfaces with the same gauges, cards, and chromatic scores you get after sign-in. Athlete home-adjacent surfaces plus coach tools — complementary to Movement, Training, Tracking, and Coaching above.
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Lower-body block
Strength foundation · Week 1
Overall scores
SteadyForm
78
Overall
81
Avg
74
Best
88
34%progThis week4/5Load12k lbImproving+6% - athlete
Session scoring
Live Track
LIVE+6Bodyweight squat
Quality
78/100Depth
84/100Control
76/100Rep quality · 06 reps · set 1
Rep quality - athlete
Programmed work
Train
Program week Strength foundation
Week 1
Today · Lower-body block
- ✓Done
Warm up
8 min
- 1Next
Squat
4×6
- ·Queued
Hinge
3×8
- athlete
Quality over time
Progress
+6Improving+6%78/100Quality trend Thu
Squat
81/100Wed
Pull
74/100Mon
Hinge
69/100 - athlete
Daily fuel
Nutrition
Calories Protein
89/100Hydration
62%
Logged
1/3
Left
820
- coach
Client attention
Roster
Active
12
At risk
3
On plan
9
- ML
M. Logan
On plan
88 - JD
J. Doe
Missed squat
61 - WC
W. Cruz
New assign
74
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