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Build Speed and Agility - New Fitness Testing in Military and Police

stew smith



Why Military and Police Officers are Switching to Speed and Agility Training

Achieving a high level of physical fitness is crucial for anyone pursuing a career in the military, law enforcement, or special operations. Standard tests that once focused on pushups, situps, and long-distance runs are now becoming more dynamic, requiring speed, agility, and combat conditioning. These changes reflect the evolving demands of tactical institutions for well-rounded, versatile individuals who can quickly adapt to various scenarios.

Changes That You Cannot Ignore

- Tactical fitness tests are evolving to focus on speed, agility, and combat conditioning, shifting away from the traditional pushups and longer distance runs.

- Military and law enforcement agencies are incorporating sprint and agility tests into their hiring and training programs for candidates and members.

- Testing events such as 5-10-5 shuttle runs, 300m sprints, 300yd (12x25yd shuttle runs) and the Illinois Agility Test are utilized by various agencies, including the FBI, SEAL Teams, and DEA.

- Training for these tests can be relatively easy, involving warmups and practice runs at 50% speed, leading to significant improvements in performance over time.

- As candidates age, it is crucial to incorporate sprinting and directional changes into their weekly routine to prevent injury and increase their chances of success in tactical training programs.

New fitness programs in the military, police forces, and special operation groups are acknowledging the importance of speed and agility by incorporating sprints, shuttle runs, and agility tests. In the past, long-distance running may have been sufficient, but now individuals must train for endurance, muscle stamina, strength, speed, and agility. Those aspiring for careers in military, police, special ops, or SWAT will need to integrate sprint and agility training into their workout routines.

Moreover, the transition from standardized runs to speed and agility tests can be a challenging hurdle, especially for newcomers. Candidates and members alike will be evaluated not just for their endurance, but also for their capacity to react swiftly to different scenarios. The events used to test speed and agility are diverse, and they are utilized by various agencies to identify the most capable individuals.

Aiming for a career in these institutions requires meticulous preparation and practice. Regularly integrating sprinting and directional changes into your weekly workout routine is not only beneficial but also crucial for your professional development. It is essential to understand the requirements and training elements necessary for success in this career field. With dedicated training and commitment, big improvements are within reach. If you're aiming for a career in any of these tactical fields, remember that your path to success begins with agility and speed.

Take the next step toward a career in the military, police, or special operations by delving into the world of speed and agility training. Discover the evolving demands of tactical institutions and equip yourself with the tools necessary to excel. Visit and start your journey toward becoming a versatile, well-rounded tactical athlete.

Who is Stew Smith CSCS? Coach, Trainer, Writer, Podcaster:

Discover the secrets behind Stew Smith's 25+ years experience in military fitness training. A former Navy SEAL, Smith has been honing his training methods for decades, helping people from all fitness levels prepare for the rigors of military service. Whether you're aiming to shed pounds, get ready for basic training, or pursue a career in Special Ops, Smith's workout books and ebooks, available at, are packed with cutting-edge Tactical Fitness elements used by elite military and law enforcement units worldwide. Dive into Smith's world of fitness and embark on a transformative journey toward peak physical performance.

Training is What We Do: 

Need Programming for Fitness Tests and Beyond?  We are all about getting you TO and THROUGH your future training program.  See how that works.  

There is More To than a You May Know

(In fact, there are more than 40 books, 1000+ articles, online coaching - and more) See More at

Where to Find More Information About Optimal Performance Training Programs

When you start training again, consider the seasonal tactical fitness model.  I call it A WAY to train and obviously not the only way to train. But it offers the opportunity to never neglect your weaknesses, helps with flexibility and mobility, but will also put you at a level of physical abilities where you are happy with your overall ability to do just about anything. We have a system where the seasons dictate our training. When it is nicer outside, we tend to run and do more calisthenics. When it is colder and not so nice, we lift more, run less, and still maintain our outdoor activities with shorter runs and rucks. Check it out: Seasonal Tactical Fitness Periodization System.  

These Seasonal Tactical Fitness BLOCK Periodization programs will walk you through 4 x 4 weeks cycles with 16 weeks of each season in two programs. (32 total weeks)

Increase Strength & Crush the PST / PAST
3 Weeks Strength - 1 Week PT / Cardio Focus 
(16 weeks)

These programs will walk you through 4 cycles with 12 weeks of each season in two programs. 

The Specific Military / Special Ops Physical Fitness Workouts 

Navy SEAL Workout Phase 1
Navy SEAL Workout Phase 2 - 3
Navy SEAL Workout Phase 4  Grinder PT
Navy SWCC Workout

Army / Air Force Advanced Fitness / Special Ops 

Army PFT Workout (Prep For Rucking, OPAT, ACFT)
Army Special Forces / Ranger Workout
Army Air Assault School Workout
Army Airborne Workout
Air Force Special Warfare IFT / OFT / Selection Prep


Advanced Running Program - Special Ops Supplement Plan
USMC OCS / TBS Workout


The Combat Conditioning Workout
Air Force PJ / CCT Workout  Battlefield Airman Prep Course
The UBRR Upper Body Round Robin Workout / Spec Ops version


The Coast Guard Rescue Swimmer / Navy SAR Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Boot Camp Workout


The Law Enforcement Physical Fitness Workouts

The FBI Academy Workout  |   FBI Workout Vol 2  
The DEA Workout
The FLETC Workout - Ace the PEB
The PFT Bible: Pushups, Sit-ups, 1.5 Mile Run
The Fire Fighter Workout - Ace the CPAT


Online Coaching Options

Online PT CLUB - Weekly Workouts created personally for you.

New Member's Only Content / Services Program!

If you want access to years worth of workouts, many of the top eBOOKs, favorite workouts of the week, free fitness APP, closed Facebook Group, video / picture library of exercises, and more access to LIVE Q/A sessions check out the Stew Smith Fitness Members Section

The dashboard below has the links to all the information, archives, videos, and links to workouts, podcasts, live Q and A lessons. 

Consider this! - A Membership Program and Gain Access to Exclusive Content
(click for Fitness Club Dashboard - members only)

Best of all, if you have questions, email Stew Smith himself (  Join the tactical fitness group discussions, latest articles, videos, podcasts at the Stew Smith Tactical Fitness Training Closed Group on Facebook.


Questions?  Just email -

At - List of Products and Services

  1. FREE Articles
  2. Podcasts and Swimming Videos (Youtube, TikTok, Instagram)
  3. eBooks
  4. Books and eBooks in PRINT
  5. Stew Smith Fitness Club membership site
  6. Online Coaching  

Stew Smith Fitness 


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