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
TRAINING PROGRAMS FOR YOU - IT DEPENDS ON THE FOLLOWING:
- 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
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Optimal Scores – What is “Good Enough” to focus on other areas? Height / Weight _____ / ______ Athletic History __________ Injuries ________ Allergies _________ Other__________ |
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Testing Event |
Reps / Time |
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Pushups |
80-100 / 2 minutes |
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Situps / Plank (4 min) |
80-100 / 2 minutes |
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Pullups |
20+ |
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1.5 mile run (Navy, AF) |
9 minutes or faster |
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2 mile run (Army) |
12 minutes or faster |
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3 mile run (USMC) |
18 minutes or faster |
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4 mile timed Run BUD/S |
27-28 min or faster |
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5 Mile run (Army Ranger) |
35 minutes or faster |
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500yd / m swim (Navy / AF) (yard or meter / second) |
8:20 or faster |
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1000m swim with fins (yard or meter / second goal) |
16:40 or faster |
| Tread Water (no hands) | 10 minutes |
| Tread water - no hands with fins +weight 10lbs | 10 minutes |
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Strength / Power Exercises (good enough) |
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Weighted Pullup (25 lbs) |
10-15+ |
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Bodyweight Bench |
10-15+ |
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Dead Lift |
1.5-2.0 bodyweight – 1-5 reps |
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300 yd shuttle run x 2-3 |
60 seconds or less |
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Standing Long Jump |
85-90 inches or more |
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Squats |
1.5x bodyweight – 5 reps or more |
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Lunges |
Chest carry lunges 400m (40lb) |
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Hang Clean |
.5-1.0 BW to Bodyweight 5 -10 reps |
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Grip test? |
Pullup bar hang? Farmer walk… |
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OCR racing |
Try a few for fun |
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Rucking (pace) |
10-12 minute mile (40-50lbs) |
High Intermediate Military / Advanced Spec Ops
Building Programming:
Which Program is Right For Me?
It Depends...Special Ops Candidates
Navy SEAL Workout Phase 2 - 3 - Intermediate Weeks 1-12
Navy SEAL Workout Phase 4 Grinder PT - Four weeks before Hell Week
EBOOKS (Special Ops) – Most of my programs tend to focus on getting TO and THROUGH a specific tactical training program. So you may see a mix of all the seasons in some of these books, but if you are training long term, you can take advantage of Seasonal Periodization and save yourself some of the over-use, long term pains that tend to follow many of the tactical preparations - especially on the spec ops level of training.
Start training today with workouts that focus on the specifics of getting to and through tactical profession training from firefighter, police, swat, military to special ops. We have programs to help you get TO and THROUGH training. We also have training programs to help you with training as you age in these professions (Tactical Fitness 40+ series).
You may have seen my Winter Lift Cycle that I discuss in the Seasonal Tactical Fitness Periodization article as well as have our actual lift programs we have done over the years in the following books.
It is not all just calisthenics and cardio at Stew Smith Fitness
Tactical Fitness, Tactical Strength, Navy SEAL Weight Training Workout, Weight Vest Workout, Stew Smith's Fall Winter Cycle, Warrior Workout #2, Maximum Fitness
These programs as well as my online coaching programs have Winter Lift Cycles in them as part of our Seasonal Tactical Fitness Periodization System. But, do not get these lift cycles confused with ACTUAL strength / power lifting programs, these are strength / power programs that also have a focus on cardio fitness maintenance BECAUSE you need to be good at all the elements of fitness and develop into an all-round Tactical Athlete.
Seasonal Tactical Fitness Periodization / Block Periodization Programs
(click to read more)
Get Weekly Unpublished Workouts Tested and Evaluated by local Stew Smith Training programs.
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If You Need a More Personalized Approach to Fit Your Needs, Goals, Time per Day, Days per week, Facilities, Abilities, etc...Try Online Coaching
Questions? Just email me at Stew@StewSmith.com
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