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Do You Want a Better PST Score?

Stew smith

Do You Want a Better PST Score? Statistically Speaking - For Most People the Issue is Swimming Conditioning / Technique.

If you are not a swimmer, you are likely pretty good at the other events so the #1 thing to focus on is swimming conditioning - you need to make this swim workout feel easy:

Warmup 500yds CSS or free style (mix is fine too) but non-stop.

Repeat 10 times
Swim freestyle 50m FAST (6-8 strokes per breath)
NO REST go into Swim CSS 50m - easy goal pace - try to rest with CSS (get good wall pullouts)
- rest 10 seconds before starting again

Do this swim workout 5-6 days a week - minimum standard daily is 1000-1500m PERIOD if you want to get in shape to swim 500m fast. 

*Obviously if you are a swimmer, this does not apply.  You may have to focus more on learning how to do better calisthenics or running workouts to improve your scores.


PT Weaknesses

Pushup push -

If pullups are your weakness - see

If you need better situps:

Pushup / Pullup Push - Take Your Current Max Pushup Test and multiple by 4.  Do that many pushups a day for 10 days straight - read how to break those up on days you have pushup workouts and days you add them to non-upper body days.   Take 3-4 days off from ANY pushing - then test on day 14 or 15. 

Final Event - Running - Goal Pace and Fuel Issues

Goal Pace running -

I think  you will find that once you can get into better swimming shape the rest of the PST will come easy.  Do not make the same mistakes the people in the PST CLINIC article did - there are many you can make.  Find your goal pace and stick to it. 


Finally – FUEL - You need fuel - before / during event - find what works for you...

Do not run out of fuel!  A PST will suck all of your blood sugar and glycogen within 25-30 minutes if pushing high anerobic levels the whole time.  Make sure you have something to cool you as half of fatigue if body heat and something to hydrate you with carbs in it (*juice, Gatorade, etc – something that agrees with you – you should know what this is long before test day.)


 Stew Smith Fitness

At - List of Products and Services

1. FREE Articles
2. Podcasts and Swimming Videos at page  
3. eBooks 
4. Books and eBooks in PRINT
5. Stew Smith Fitness Club membership site
6. Online Coaching 

Related Articles Evolution of Running - Technique,   Run and Leg PT,   Drop Mile Pace

This is how I have been breaking down the PST for years so students can have a better understanding of where in the test they are failing and how to get over these sticking points.  The best way to get better at this test is to actually test yourself several times.  This PST is YOUR entrance exam, so take it seriously.  NEVER think you can score this many points or run so fast because if you have not taken this test as it is given, then you will likely be disappointed in how you perform on game day.

Grading of the PST:  There is an actual grade for the PST - for more information see Article

Send me an email and I may post it up as an article next week. You can contact me at



Who is Stew Smith? Coach, Trainer, Author, PodcasterI'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

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

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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