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Army PFT / CFT / Rucking Prep and Ranger / Special Forces Combo Prep Guides

Stew Smith

You're Going To Get Selected And Prepare Properly
For What Follows...Qualification

Army CFT / PFT / Rucking Prep  |    Army Ranger / SF Prep

You Need To Start Training Today.

I think it's safe to say that it is not an easy process to get TO and THROUGH the Army Rangers or Special Forces selection process. In fact, it is no cake walk to get through Army Basic Combat Training - There is preparation time involved!

The problem we all have in common is we all have certain weaknesses as we transition out of high school or college sports and into the tactical professions.  These weaknesses will get exposed quickly especially in any special ops training program. Learn about tactical fitness - what you don't know can crush you.

New Army CFT article and Fun CFT Pyramid!

This Takes Time.

The typical approach for most people here is start training too hard, doing long rucks and runs, high rep PT and don't build a foundation of strength and cardio endurance first with a logical progression. .

The challenge with this approach is too many people waste their time not seeing results or getting injured and be forced to either join unprepared or have to take longer to heal. 

The Combination Of The Army PFT Workout And The Army Ranger / SF Workout Programs

The better solution is get on a program that prepares you for longer runs and rucks while building you up to handle the load bearing and impact of both. Preparing for the new combat fitness test requires more lifting for strength and power anyway. Getting good at new PT testing events will help you prepare properly for many other job tasks in the Army as well as Army Special Forces / Rangers. 

Stop Worrying About What To Do And Follow The Plans.

Right now your best option is make today DAY 1, not one day.  Get started building your foundation of strength and fitness so you can create a more durable body with the work capacity of handling long days of training and  selection programs with very high attrition rates. Start training today and be consistent about it for many months..

To do this means a change in thinking about not making your own workouts that might have worked with high school sports or body building.  This is tactical fitness not sports training or aesthetic fitness and preparing for the long days of spec ops training requires you do get good at EVERYTHING - strength, power, speed, agility, endurance, muscle stamina, mobility, flexibility, and grip. 

Specifically, this means a mindset shift about training on your own and perhaps working harder than you have ever thought possible, or just work smarter so you don't injure yourself doing crazy gut check workouts that just break you.

Are you Ready? Where do you rank on the assessment tools?  Assess Yourself?

You'll also need to take advantage of the time you have each day and devote significant parts of it to training as there is no 30 minute gym workout that will prepare you for a day of Spec Ops training.  You have to put in your time lifting, doing calisthenics, running, rucking, and maybe even swimming depending on your future route in the special ops world. 

Stop Wasting Time And Get Moving Now.

This doesn't affect you because you can download both programs immediately and start today, or get the book version.  Regardless, you can view these workouts on your phone, computer, pad, and even print them out on paper.  Start training today!!

Prepare To Get TO And THROUGH The Army Special Forces / Ranger Training Pipeline With These Programs.

What makes this even more exciting is you can start off with the Army PFT / CFT Workout which will build you with basic training and rucking preparation. Then you can build upon that foundation and take your fitness to a new level and get selected for further Spec Ops training in some of the toughest jobs the Army has to offer.

Here is the one-two combo that will help you with this journey.

The Ranger / SF Training program builds you up with calisthenics, weight training, and challenging runs and rucks in order to prepare you for 5 mile runs and 12 mile rucks, log PT, pullups, pushups, situps, and more.  These workouts are good ways to build a foundation of all the elements of tactical fitness for candidate preparation you will need. 

You should also consider the Army Ranger Flash Cards, there is a lot of information you are learn while you wait to attend schools – see them at Army Ranger Flashcards.   You should also check out the Ranger Handbook Audiobook on Audible, you can listen to the Ranger Handbook anywhere. 

More Options: Army Special Ops Training Pipeline


Running Plans - All books and ebooks will contain some form of progressive running plan and some with rucking depending on your goals.  But here are some links to running:

Special Ops Running / Rucking Plan (advanced)

1.5-2 mile Running Plan (PDF free) (decent progression - intermediate /advanced)

There is More to Than You May Know

Dive deeper into the world of Tactical Athlete training and mental toughness by exploring Stew Smith Fitness Programming for the Tactical Athlete online store. Uncover the strategies and techniques used by elite forces to push past physical and mental barriers. Visit now and equip yourself with the tools for success for many special ops level selection programs in the military and police world. 

New Tactical Fitness Training Course!

Getting TO the training does not guarantee you get THROUGH the training. Learn about the two phases of tactical fitness you need to develop thoroughly before getting to BUDS. Check out the Online Course - Getting TO and THROUGH Special Ops Selection.

Who is Stew Smith? Coach, Trainer, Author, Podcaster 

I'm the former Navy SEAL that special ops candidates go to for books, ebooks and online coaching to prepare themselves to get to and through intense tactical assessment and selection programs and qualify for service in their chosen tactical profession.  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 just about anything. We have a systems 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.  

My most recent programs that walk you through these four cycles with 12 weeks of each season in two programs. 

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)

The Specific Military / Special Ops Physical Fitness Workouts Where Optimal Performance Will Be Tested Each Day

Army PFT Workout (Prep For Rucking, OPAT, ACFT)
Army Special Forces / Ranger Workout
Army Air Assault School Workout
Army Airborne Workout


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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