New Combat Fitness Test for Navy Special Warfare-Special Ops Plus How Much Rest is Needed Before a Military Fitness Test

The New Navy Combat Fitness Test (SEAL, SWCC, EOD/Diver)

Navy SEALs Performing Sub-Ops off West Coast USA

FYI - The Navy Physical Screening Test (PST) HAS NOT changed! This is the active-duty operator fitness test, new to the Navy Special Warfare and Special Operations Commands. See more info on the Navy PST for recruits/candidates. 

Did you know that in 2026, the Navy Special Warfare/Special Ops community will require a new fitness test for operators (after selection) once a year? The other test is the standard Navy Physical Readiness Test (PRT) (pushups, plank, 1.5 mile run). It is not that difficult, but it is different. Here are the four events: 

Swim 800m with fins (10 min rest)
Pushups with a 20 lbs weight vest (2 min rest)
Pullups with a 20 lbs weight vest (10 min rest)
Run 1 mile with 20lbs weight vest

Here are the max scores needed for 100% for ages under 30 years old:

SEAL & SWCC:  Age <29 Category Level
800m-Swim/with fins  (11:20)
Push-ups 20lbs (54)
Pull-ups 20lbs (21)
1 Mile Run 20lbs 8:00

Obviously, this will be a competition between you and your fellow teammates and the mindset is to focus beyond the max. If you want to find the standards, see them here: Navy Combat Fitness Test Standards.

Here is a related question about resting before a fitness test: How much rest or tapering do you need to perform at your best in military fitness tests? 

Well Rested - Well Tested? 
How Much Rest Do You Really Need? Taper? Day off?

The First Event of the Navy PST (500yd swim - CSS)

Depending on the importance of the fitness test, you should be well-rested and fully recovered. Here are some reasons why you may want to add a rest day or taper week for your next fitness test:

1 - Achieving a Score to Earn a Contract - This is a critical fitness test and may be the determining event that gets your foot into the door to serve in special programs like SEALs, SWCC, EOD/Diver, HM/SOIDC, or other Special Warfare/Special Ops jobs across the military. You will not get accepted into the programs if you do not pass the PST to standard. This is for the job you want to do while in the service. 

Navy Dive School Students Practice Open Circuit Diving

2 - Making Rank / Staying in Service - If active duty, you will have to take fitness tests every six months. If you are a perennial failure, there will be a time when you take a fitness test that determines your status in the military at a higher rank or in the military altogether. This is of financial importance. Your fitness tests matter for a variety of reasons - how you look in a uniform, how you do your job, and being an asset in potentially dangerous situations. Never stop training so you do not find yourself in this situation. 

3 - In Prep Courses Before Special Ops Selections - You will take a PST/IFT at the end of these Prep Courses. Do not blow this test off; many fail to meet the final standards to enter the test because they become complacent after taking it 20+ times by this point. Keep training; your last PST in the Prep Course is the most important, since many people's Spec Ops dreams are crushed before they even start. 

But if you are crushing the PST and preparing for selection, you do not need a taper week or even a day off. 

If a recruit is taking monthly PSTs - When in the Delayed Entry Program (DEP), you will take regular PST (if going to special programs) with the recruiter/mentor. If you have already received your contract and are now just maintaining your scores, there is no need to ruin a week of training with a 4-day taper. Just take the test, even if you worked out earlier in the day. The goal of your training is to get into a condition where you do not need a rest day before passing the fitness test. Preparing for selection means getting into a condition where you can still compete even on tired legs and with less-than-ideal recovery. That is what the testing events at SEAL/SWCC training will be like each week. Get used to it.

There is More To StewSmithFitness.com than You May Know

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

Who is Stew Smith CSCS? Coach, Trainer, Writer, Podcaster: I'm the former Navy SEAL that tactical 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 StewSmithFitness.com

Here is a list of what we do at StewSmithFitness.com

Core Mission

• Tactical Fitness Training For the Candidate / Recruit: Specializing in preparing individuals for military, special ops, law enforcement, and firefighter selection programs (getting you "TO and THROUGH" training). 
  
  
• Functional Training for Both Active Duty / Recruits: Utilizing a seasonal tactical fitness periodization system that balances longer workouts of running/rucking, swimming, and calisthenics during the Spring/Summer when days are longer. Then, the focus shifts in the Fall/Winter to lifting (Cals/cardio maintenance) when the days are shorter/colder. This process has 25 years of proven success building tactical athletes who improve in all areas of fitness: strength, power, speed, agility, endurance, muscle stamina, mobility, flexibility, and grip.
  
  Becoming an Asset for All Types: Even non-tactical athletes want to be of use in situations that require some level of fitness to get through the day. Be an asset, not a liability, in potentially dangerous situations, whether natural or man-made. Fitness can be a common denominator in successfully enduring life-or-death scenarios. 

Specific Programs & Courses

• The Ageless Athlete (Fitness Over 50): A 22-week program designed for beginners to advanced trainees looking to regain fitness, flexibility, and energy.
  
  
• Tactical Fitness Over 40: After training people for over 25 years now, many who started with me in the early 2000s are now in their 40s and beyond. Learning how to shift training to remain an asset while also offering longevity, flexibility, and mobility is central to this 52-week program. (4-part series)
  
  
• Tactical Fitness Course: An 80-minute course on preparing for Spec Ops selection, getting TO and THROUGH the toughest military special ops’ programs using this two-phase system.
  
  
  Seasonal Tactical Fitness Periodization - A 25 Year proven system to become a tactical athlete. 
  
  
• The Never Quit Mindset Book and Course: The "Never Quit Mindset" book and course is a deep dive into building constructive habits that incrementally improve discipline, build mental toughness, and foster a Never Quit Mindset in anything you want to do.
  
  
• Specialized Workout Plans: Specific, tailored programs for Navy SEAL (Phases 1-4), SWCC, Army (SF/Ranger/Airborne), USMC MarSOC / (RECON), Air Force (PJ/CCT), Coast Guard, Law Enforcement (FBI/DEA/FLETC), Fire Fighter, and general fitness too for beginners and advanced athletes alike.
  
  
  

Resources and Content

• • Extensive Content Library: Over 1,000 free articles, 200+ podcasts, and social media content (YouTube, TikTok, Instagram) featuring Spec Ops swim critiques and LIVE QA sessions.
    
    
  • FREE Local Training for those preparing to serve! Check out HeroesofTomorrow.org for our location and schedule.
    
    
    
  • NEW SKOOL.com Tactical Fitness Community
    
    
  • Educational Materials: Over 40 options for eBooks, videos, printed books, podcasts (200+), and online video courses.
    
    
  • Apps: Pushup Push, Pullup Push, FBI workout, and Navy SEAL exercise apps (iPhone/Android).
    
    
  • LIVE QA Sessions Each Week: Monday and Tuesday, 9 am EST on social media platforms (YouTube, Instagram, Facebook) and Skool.com Tactical Fitness community.
    
    
  • Online Coaching: Personalized programming based on specific goals, equipment, and your time availability.
    
    
  • Membership Site: Access to hundreds of weeks of training, unpublished workouts, and exclusive content, weekly newsletter sent to subscribers with the week's latest articles, videos, and workouts (beginner/intermediate, and advanced special ops prep workouts).