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Physical Assessment Tools for To and Through Selection

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

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

 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

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 2-3

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

.5-1.0 BW to Bodyweight 5 -10 reps

Grip test?

Pullup bar hang? Farmer walk…

OCR racing

Try a few for fun

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


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).


Lifting Cycle Programs For Those Who Need a Strength Focus

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 #2Maximum 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

Most Recent Spring / Summer & Fall Winter Programs:
(click to read more)
Or Do You Want my REAL TIME Seasonal Periodization Training - Delivered Weekly?


Get Weekly Unpublished Workouts Tested and Evaluated by local Stew Smith Training programs. 

Stew Smith Fitness Membership – You have access to years of workouts for both beginner / intermediate and advanced / special ops levels of fitness. Each week you will receive new and unpublished workouts being tested by Navy SEAL veteran / Stew Smith CSCS and his local group of future tactical professionals in both basic training and advanced spec ops training programming. The latest videos, articles, and other programming will be part of the weekly data feed to members as well. We go through the Seasonal Tactical Fitness Periodization program one week at a time.

Join the Online PT CLUB

One On One Coaching with Stew Smith

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

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   

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