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 squatas and dead lift, it is very difficult to see drops in mile times for 1.5 to 4 mile distances. You maybe able to see improvements in speed / agility, but pushing the improvement in both often requires separate trainning cycles - so be patient and do not join on an artibrary timeline that maybe 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 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 programming.
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
|
AFSW Operator Fitness Test (OPT) |
Ranger - RAW Physical Assessment Test (RPAT): |
|
3 mile ruck 1500m Swim with fins (Side, CSS, LATA side stroke) |
3 rep max trap bar deadlift |
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Army CFT (see link) |
USMC CFT + PFT (see link) |
|
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.
Who Is The Tactical Fitness Coach / Author Stew Smith?
Unlock Your Hidden Potential with Proven Strategies of Tactical Fitness Pioneer and Spec Ops Coach Stew Smith
There is More To StewSmithFitness.com than 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, 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 not the only way to train. However, it offers the opportunity never to neglect your weaknesses, helps with flexibility and mobility, and will also put you at a level of physical ability where you are satisfied 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 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.
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