Team ST

Team ST is designed and coached by operator and Power Athlete Block One certified strength coach, Shawn. Whether you want to be a CRO, STO, PJ, Combat Controller, ALO, TACP or SOWT, this team will help get you there. The training is specifically designed to prepare each athlete for the rigors of their pipeline with a focus on building athleticism, coordination, strength, speed and stamina. By training with Team ST, each athlete will not only notice a significant increase in performance but will also reduce the risk of getting injured once accepted into the pipeline. Join our team today and get ready to maximize your athletic potential.

Hear what Coach Shawn says about training with Team ST and how joining today will help you achieve success.

Team ST has two different training programs depending on where you are physically and when you depart for selection: Team ST- Foundations and Team ST-Advanced.  Both programs crush the competition’s price points AND offer premier level workout programs specifically designed for Air Force Special Operations Candidates.


Designed to foster athleticism and build a strong foundation to increase the resiliency and thus decrease risk of injury. The programming consists of a linear strength progression with concurrent training to build speed, power and endurance. To maximize this programming, athletes can expect to train for about 20-24 weeks.

Price: $17/mo



Grows upon the strength, speed and power that was built through the Team ST Foundations program. It is designed to enable the continued performance progression to ensure athletes are the best possible version of themselves the day they arrive to selection.

There are 2 categories of athletes that will benefit from Team ST Advanced:

  1. Anyone who has maximized the strength progression on TEAM ST (defined as conducting 3 resets on both the squat and deadlift- this will typically happen between 20 and 24 weeks of consistent training)
  2. Anyone who is leaving for selection in 3 months or less. IF you don’t have 20-24 weeks to complete the foundations program, Team ST Advanced will be the best program to close the gap between your current performance and the expectations on day one of selection.

Price: $22/mo


Preview the journey you are about to endure and how Team ST will enhance your success like no other program out there:


– How will I get my workouts?
Daily workouts will be delivered right to your smartphone or tablet through a downloadable app. You will be able to watch instruction videos, log your results/compare your performance with other athletes on the team.

– I just joined the team and they have been training a while, don’t I have to start from the beginning?
Nope, just jump right in and get after it. The programming is specifically designed to take your current performance levels into account. Initially, you may need to scale some workouts back; however, if you stay consistent, you will soon be crushing every day as prescribed.

– If I stay on the team too long will my performance plateau?
Not at all. Each phase will have a different focus area while maintaining the primary goal of developing athletic performance. The programming is designed to establish a true base level of strength and maximize total body coordination. In order to do this you will have several repeating lifts that will be combined with very specific and ever-changing accessory movements. The repeating lifts will follow a linear progression based on your previous week’s performance.
Eventually, this progression will induce failure and calculated resets will ensure you can break through those plateaus. It is these lifts, conducted 1000’s upon 1000’s of times that will build a tensile strength within your muscle fibers and increase your overall durability. Even more, when conducted with the accessory lifts you will develop speed, stamina and total body coordination. Once athletes have been on this progression for approximately 6 months, I will add a level 2 workout to replace the primary strength/power portion that will focus on other limiting factors that can cause plateaus.  These steps will ensure continued progress all the way up until you leave for selection.

– What equipment do I need?
To truly be able to maximize your performance, I highly recommend having a workout partner and access to a gym with the following equipment:

Required Gear (& linked to the best price found)
-Squat Rack
-Flat Bench
-Bumper Plates
-Change Plates (1.25#’s, 2.5#’s, 5#’s)
Pull Up Bar 
-Dumb Bells (or Power Blocks)
Kettle bells
Slam Balls
Resistance Bands (small/regular light/med/hvy weights)
Gymnastics Rings
Speed Rope
-Swimming Pool (goggles/fins)

-Sandbags               –Tow Sled or Prowler
Air Bike / Rower    –Battle Rope ($45)

What if I’m missing a piece of required gear?
Contact Coach Shawn via the and we will see what substitutions can be made.