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
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
|
Optimal Scores – What is “Good Enough” to focus on other areas? Height / Weight _____ / ______ Athletic History __________ Injuries ________ Allergies _________ Other__________ |
|
|
Testing Event |
Reps / Time |
|
Pushups |
80-100 / 2 minutes |
|
Situps / Plank (4 min) |
80-100 / 2 minutes |
|
Pullups |
20+ |
|
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) |
17:40 or faster |
| 1 mile swim with fins (2000yds) | 35 minutes or faster |
| 2 mile swim with fins (4000yds) | 75 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) |
10-15+ |
|
Bodyweight Bench |
10-15+ |
|
Dead Lift |
1.5-2.0 bodyweight – 1-5 reps |
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300 yd shuttle run x 2 |
60 seconds or less |
|
Standing Long Jump |
85-90 inches or more |
|
Squats |
1.5x bodyweight – 5 reps or more |
|
Lunges |
Chest carry lunges 400m (40lb) |
|
Hang Clean |
.75-1.0 BW to Bodyweight 5 -10 reps |
|
Grip test? |
Pullup bar hang = 1 min |
|
OCR racing |
Try a few for fun |
|
Rucking (pace) |
10-12 minute mile (40-50lbs) |
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.
There is More To StewSmithFitness.com than a Navy SEAL Fitness Book
(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
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.
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
Air Force Special Warfare IFT / OFT / Selection Prep
Advanced Running Program - Special Ops Supplement Plan
USMC RECON / MarSOC Workout
USMC OCS / TBS Workout
USMC IST and PFT
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
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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)
Questions? Just email - Stew@StewSmith.com
At StewSmith.com - List of Products and Services
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