Transitioning from High Miles / Reps (endurance/muscle stamina) to Heavier Lifts and Faster Cardio
Summer High Reps and Cardio Workout with the Sunrise
After a tough calisthenics and cardio overload focus (especially this past peak month), we are making a shift to let the joints recover from the high miles running/rucking and high reps doing high volume calisthenics all summer. It is time for a break, as we all are feeling the long workouts in hot and humid air, cranking out tons of reps and miles. Here is what we are doing this week to start a recovery, assess our previous cycles' efforts, and get a baseline for the next strength/power/speed/agility cycle.
The Fall Recovery / Assessment Week
As the Summer Cals and Cardio draws to a close, excitement mounts as the high reps and mileages shift to heavier weights and fun gains. But before switching to the Fall/Winter phase of your training, self-assessment is critical. Consider your strengths and weaknesses after a week of testing, and let the results guide your fitness plan. Here is what you should focus on before transitioning to Fall/Winter Lift Cycles
Day 1, 2, 3: Take the first half of the training week and recover with non-impact cardio, mobility sessions, and focus on techniques of various swimming and pool skills (if preparing for military diving programs).
- Day 1 is upper body recovery (lower body rest), mobility, stretching, full range of motion for push, pull, core exercises (pushups, pullups, dips, hanging knee ups, etc). Do 5 5-minute circuit of these types of movements followed by 5 minutes of non-impact cardio. Repeat for an hour.
- Day 2 is leg recovery (upper body rest), mobility, stretching, and full range of motion movements (hip hinges, squats, lunges, etc). Do a 5-minute circuit of these types of movements followed by 5 minutes of non-impact cardio. Repeat for an hour.
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Day 3 is the same mobility day we always do mid-week. 5 minutes of nonimpact cardio followed by 5 minutes of stretching / foam rolling - repeat for 50-60 minutes. It looks like this:
Repeat 5 times
Bike, elliptical, swim, or row 5 minutes
Foam roll / stretch 5 minCombo of stretch / foam roll each set:
Set 1 – Feet, ankles, calves, shins, knees
Set 2: knees, hamstrings, thighs, ITB (sides)
Set 3: Hips, butt, lower back
Set 4: Torso, shoulders, arms
Set 5: Anything that is tight…
After any of these mobility days, complete a 1000m swim for time, a 500m swim for time, or tread water for 10 minutes without hands, followed by Treading, Pool Skills, and drownproofing, or a 100m swim workout to evaluate your pool skills. Questions: Are you facing issues with treading or streamlining? Might be a mobility issue? Does your comfort in the water need work?
Day 4: Your Fitness Test - For example, the PST / IFT Test (500yd or 500m swim, pullups, pushups, situps, 1.5 mile run) is the day's main event. Questions to ask yourself: What are your weaknesses? Then work on improving your weaknesses with PT Pyramid, a 50-50 swim workout, and 10 x 400m goal pace runs. If you already know your PST/IFT scores from recent weeks of taking them, see how you do after a few recovery days, or select a different test like the Air Force Operator Fitness Test (OFT) or the Navy Human Performance Test (HPT).
On Days 5 and 6, add in other events that you would like to assess. See below for other testing ideas:
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 | 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 (Used primarily by Navy EOD, but SEAL Officer Assessment and Selection will also use it.)
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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 mitigate these weaknesses and conduct 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.
What To Do After Assessments?
After this week, assess your strengths and weaknesses. Your findings should guide your choices, whether embarking on an additional lifting or starting the Spring Training Cycle. Consider the 3:1 Block Periodization Model, which is particularly effective for tactical fitness. This type of training is particularly beneficial for those preparing for the Navy PST or the Air Force IFT, enhancing both performance and preparation for rigorous training. Here are your options depending on the results of the assessment week:
- 1-2 more cycles of calisthenics and cardio if endurance and muscle stamina are the weaknesses (3 weeks cals / 1 week lift / cardio focus)
- Start Fall /Winter Training Cycle (3 weeks lift / short/faster cardio focus / 1 week cals & cardio)
This is IF you want to use the 3:1 Block Periodization Model. The other option is to focus on future events, tests, or selection programs. But you may find the Spring Training options will do the same level of preparation, depending on the selection course you seek.
The 3:1 Block Periodization model works well for adding to a program.
There is More To StewSmithFitness.com than You May Know
Who is Stew Smith CSCS? Coach, Trainer, Writer, Podcaster: I'm the former Navy SEAL that tactical candidates go to for books, eBooks, local 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
(In fact, there are more than 40 books, 1000+ articles, online coaching - and more)
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 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.
Where Optimal Performance Will Be Tested Each Day
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
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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