You Are Either Assessing or Guessing - Don't Leave Anything Up to Chance / Hope
When it comes to tactical fitness training as well as preparation as you transition in the profession, learning to get "good at everything" vs "great at one thing" to the detriment of other elements of fitness is technically the difference between the tactical athlete and the athlete involved in sports or competition.
Sample Assessment Tool
Here is an assessment tool that was created for the type of military special ops training as seen in Navy SEAL Training complete with the PST to get TO THE TRAINING as well as several (not all) events to get THROUGH THE TRAINING. What is good enough?
Have you ever asked yourself what is good enough to be competitive in any special ops selection program? If so, you should know that this means to focus on fast and sustainable paces in long and short timed runs, swims, rucks well faster than the minimum standards as well as other events you will see in training to include treading, drownproofing, knot tying, life saving and many more. Other events that require more strength and durability will include lifting to prepare for logs, boats, fireman carries, and other load bearing of gear and equipment. You should have a a foundation of strength that has an above average level of anerobic and anaerobic fitness built upon that foundation.
How Do You Get Good at Everything?
To get good at everything, you may need some time in training. It is important to assess yourself and focus on your weaknesses while you still maintain your strengths as it is often difficult to improve in separate unrelated events when done together. This requires YOU to be honest with yourself before you do anything prematurely and join before you are really ready. For instance, if trying to get strong with many of the leg / lift exercises like squats and deadlift, it is very difficult to see drops in mile times for 1.5 to 4 mile distances. You may be able to see improvements in speed/agility, but pushing the improvement in both often requires separate training cycles - so be patient and do not join on an arbitrary timeline that may be too short - join on a performance starting line with above average numbers and preparation.
Seasonal Tactical Fitness Periodization
There is a reason why I train and teach the way I do. The main reason why we do the Spring / Summer Calisthenics / Cardio Cycle focused on endurance and muscle stamina, and also why we do the Fall / Winter Lift Cycle and focus on strength, shorter and faster cardio events, and mass building, is to try to build weaknesses while we maintain the gains from the previous cycle. It is a balancing act that requires proper recovery, nutrition, fuel, and a periodized training program.
Here Are Some Testing Ideas Used in Many Tactical Programs
My Tactical Fitness Test as used in the book Tactical Fitness:
| Exercise | Recommended Scores |
| 4 mile ruck (50lbs) | 1 hour maximum time (40 min max) |
| 25# Pullups max reps | 2 – 10 reps (20 max) |
| Bench press (bodyweight) | Pass or fail 1 rep: 5 reps — 15+ reps for extra points |
| Dead Lift (1.5-2x bodyweight) | Pass or fail — 1 rep (3–5 reps for extra pts) |
| Fireman Carry (P/F) | 100yds of equal bodyweight |
| 400m sprint | 60–80 seconds or faster |
| Shuttle run 300yds | 60–80 seconds or faster |
| Plank pose (P/F) | 1 minute minimum / 5 min max |
| 3 mile run (P/F) | 18 minutes to 23 minutes for extra points |
| Illinois Agility Test | <15 secs to >19 sec |
| Swim – can you swim? (P/F) |
Yes / no |
| Swim 500m timed | 6 minutes – 10 minutes |
| Swim – Buddy Tow | Pass/fail – 25m buddy rescue swim |
Tactical Strength Test from the Tactical Strength Book
| Exercise | Recommended Scores |
| 4 mile ruck (50lbs) | 1 hour maximum time (40 min max) |
| 25# Pullups max reps | 2 – 10 reps (20 max) |
| Bench press (1RM) | 1-1.5 BW or more |
| Dead Lift (3RM) | 1.5 -2 x bodyweight |
| Back Squat 1RM | 1-2 x bodyweight |
| Pullup hang | Strong man hang 1 min or more |
| Shuttle run 300yds | 60–80 seconds or faster |
| KB swing 5 minutes (53 / 35 lbs) | 100 swings in 5 minutes |
| 5-10-5 Pro Agility Test | 5-6 seconds |
| Swim – can you swim? (P/F) |
Yes / no |
| Swim 500m timed with fins | 6 minutes – 9 minutes |
Other Classic Events on Tactical Fitness Tests
| Exercise | Recommended Scores |
| Pushups, situps, pullups (2 min) | 80 / 80 / 20 |
| 1.5 mile, 2 mile, 3 mile timed runs | 6-7 min mile pace (sub 7 min minimum) |
| 4 mile and 5 mile run | 7-8 min mile pace (sub 8 min minimum) |
| Beep Test (instructions) | 13 or more sets |
| 300m sprint | under 50 seconds |
| Broad Jump | 1 ft over height or more |
| Vertical Jump | 20-24 or more inches |
| Sit and Reach | Pass - Flexibility |
Several Tests In Use Today (or Transitioning)
There are different names for these new tests for instance:
Combat Fitness Test - Army and Marine Corps
Ranger Physical Assessment Test (RPAT) - Army Ranger
Operator Fitness Test - Air Force Special Warfare
Human Performance Test - Navy SEAL / SWCC / EOD / Diver
Candidate Physical Aptitude Test (CPAT) - Fire Service
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AFSW Operator Fitness Test (OPT) |
Ranger - Physical Assessment Test (RPAT): |
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3 mile ruck 1500m Swim with fins (Side, CSS, LATA side stroke) |
800-meter run |
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Army FT (see link) |
USMC CFT + PFT (see link) |
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3 Rep max - Trap bar Dead lift |
Run 880 yards in battle dress uniform. Lift a 30-pound ammo can push press. 300-yard shuttle run of sprints, agility course, high crawl, low crawl, body drag, fireman carry, ammo can carry, push-ups and grenade throw. |
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Navy Spec War / Spec Ops Human Performance Test |
Fire Fighter CPAT (book) |
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800m swim (under review but still a good test)
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Stair Climb – 60 steps/minute with 25lb vest (stair climber machine) Hose Drag – Drag 200ft hose for 100ft – then pull 50ft of hose hang over hand on one knee position. Equipment Carry – Carry Two Saws 150ft, lift back onto truck shelf. Ladder Raise and Extension -raise and lower a 24ft ladder. Forcible Entry – Swing 10 lbs sledgehammer with enough force to open door / break wall. Search – Crawl / navigate through 64ft of dark tunnel. Rescue -Drag 165lb dummy 70ft (2 x 35ft) Ceiling Breach and Pull – Using Pike Pole Push / Pull ceiling weight of 60 / 80 lbs several times. |
You can see many similarities with the military tactical fitness tests compared to each other. Now, compare/contrast the Above Tests to the Tactical Fitness and Tactical Strength Book Tests created separately. These workout programs are created around the tactical fitness elements to offer a complete program for ALL the elements of tactical fitness.
About Testing
Though it is good to know where you stand with many of these elements of fitness, it is essential to use this primarily as an assessment to determine any weaknesses in your tactical fitness spectrum of abilities. Then create programming to turn these weaknesses into fewer weaknesses and a personal gut check. By focusing on weaknesses and maintaining strengths, you can prevent future failure or even overuse injury due to neglecting any event you will see again in your training as well as your job.
Here is a list of what we do at StewSmithFitness.com
Core Mission
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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).
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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
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The Ageless Athlete (Fitness Over 50): A 22-week program designed for beginners to advanced trainees looking to regain fitness, flexibility, and energy.
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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)
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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.
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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.
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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
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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.
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NEW SKOOL.com Tactical Fitness Community
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Educational Materials: Over 40 options for eBooks, videos, printed books, podcasts (200+), and online video courses.
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Apps: Pushup Push, Pullup Push, FBI workout, and Navy SEAL exercise apps (iPhone/Android).
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LIVE QA Sessions Each Week: Monday and Tuesday, 9 am EST on social media platforms (YouTube, Instagram, Facebook) and Skool.com Tactical Fitness community.
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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).
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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.
Discover the Secret to Unlocking Your Best Health After 50 (latest program developed)
As you cross the wonderful milestone of 50, you might find that your body doesn’t quite bounce back the way it used to. You’re not alone in this—many men and women in your age group are searching for ways to revive their fitness levels without feeling overwhelmed. That’s where longtime coach and fitness writer Stew Smith’s newest book, "The Ageless Athlete: Fitness Over 50," comes into play. This book may just be the spark you need to ignite your fitness journey.
Truth is, there are people over 60 and 70 doing this workout. Even the advanced section. It works and will help you progress from beginner to intermediate to advanced.
Have you been thinking about getting back in shape but don’t know where to start?
Imagine waking up each day with more energy, flexibility, and the drive to embrace life head-on. Stew Smith, a seasoned fitness expert with 56 years of experience, has crafted a program specifically for guys like you—men who may feel overwhelmed by fitness options or unsure what’s suitable for their age. With his 22-week plan tailored to beginners, intermediates, and advanced practitioners, you will find exactly what you need to suit your current fitness level.
Learn The Never Quit Mindset Method
The ability to maintain optimism and persistence even in the face of repeated challenges sets them apart. It is a mindset, a Never Quit Mindset.
OPTIONS: Book, eBook, Audio Book, and Video Training Course
New Tactical Fitness Training Course!
Getting TO the training does not guarantee you get THROUGH the training. Learn about the two phases of tactical fitness you need to develop thoroughly before getting to BUDS. Check out the Online Course - Getting TO and THROUGH Special Ops Selection.
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.
New Tactical Fitness Training Course!
Getting TO the training does not guarantee you get THROUGH the training. Learn about the two phases of tactical fitness you need to develop thoroughly before getting to BUDS. Check out the Online Course - Getting TO and THROUGH Special Ops Selection.
Who is Stew Smith? Coach, Trainer, Author, Podcaster
I'm the former Navy SEAL that special ops 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 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.
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, a free fitness APP, a closed Facebook Group, a 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)