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Physical Assessment Tools for To and Through Spec Ops Selection

Stew Smith BUDS candidate durability jeff nichols pst recruit selection spec ops stew smith strength

Work to Achieve These Scores / Times on the Following Events
(Then - You MIGHT be Ready)

Jeff Nichols and I recently did a Tactical Fitness Report on how we assess candidates throughout the process of training.  Not just as an initial assessment, but this chart can help you see where you meet up on the spectrum of training that will place you in the top 25% of candidates in spec ops selection programs.  

The Tactical Fitness Report (video)

The Charts and Exercise Standards of Selection Preparation


- your athletic history (sports/training age)
- your strengths and weaknesses (run, swim, lift, cals, etc)
- current fitness level
- time available to train each day
- equipment/training facilities available

These are the actual AVERAGE scores of former students of mine who are now active duty Spec Ops operators.

 Optimal Scores – What is “Good Enough” to focus on other areas?

Height / Weight _____ / ______

Athletic History __________ Injuries ________ Allergies _________ Other__________

Testing Event

Reps / Time


80-100 / 2 minutes

Situps  / Plank (4 min) 

80-100 / 2 minutes



1.5 mile run (Navy, AF)

9 minutes or faster

2 mile run (Army)

12 minutes or faster

3 mile run (USMC)

18 minutes or faster

4 mile timed Run BUD/S

27-28 min or faster

5 Mile run (Army Ranger)

35 minutes or faster

500yd / m swim (Navy / AF)  (yard or meter / second)

8:20 or faster

1000m swim with fins  (yard or meter / second goal)

16:40 or faster

1 mile swim with fins (2000yds)  35 minutes or faster
2 mile swim with fins (4000yds)  72 minutes or faster
Tread Water (no hands)  10 minutes
Tread water - no hands with fins +weight 10lbs  10 minutes


Strength / Power Exercises (good enough)

Weighted Pullup (25 lbs)


Bodyweight Bench 


Dead Lift

1.5-2.0 bodyweight – 1-5 reps

300 yd shuttle run x 2

60 seconds or less

Standing Long Jump

85-90 inches or more


1.5x bodyweight – 5 reps or more


Chest carry lunges 400m (40lb)

Hang Clean

.75-1.0 BW to Bodyweight 5 -10 reps

Grip test?

Pullup bar hang = 1 min
Farmer walk…400m (1 x 50lb DB)

OCR racing

Try a few for fun

Rucking  (pace)

10-12 minute mile (40-50lbs)

Devil's Mile Complete
Log PT Simulator Complete
Sand Baby Devil Murph Complete


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

Scroll below for complete list of training programs.

If you want help, that’s what I do…. Check out these resources that have helped spec ops candidates succeed where others have failed for the last 20+ years!

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) 

Who is Stew Smith CSCS? Coach, Trainer, Writer, PodcasterI'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

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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