(Air Force, Navy, Coast Guard, Police)
This program is ideal for those who need to crush the standard military, police, fire fighter fitness test (pushups, situps or plank, 1.5 mile run)
In fact, this fitness test is the most common fitness test in the world. It is used by more than 50% of the police forces for entrance level fitness exam, the Navy, Coast Guard, and even the old Army PFT (though they use the 2 mile run vs the 1.5 mile run) Though the Army has moved toward the next tactical fitness Combat Fitness Test, along the acceptance into the Army, many candidates or recruits will see the old standard fitness test (pushups, situps, 2 mile run).
Many other countries use this PFT as well for their troops seeking employment. This is why I call this test preparation guide the PFT Bible. Usually this test is accompanied by a sit and reach flexibility test and/or a body fat test as well. Some branches of the military have transitioned away from situps or crunches and added the plank pose instead. It is never a bad idea for every repetition of crunches or situps you do to do a second in the plank pose to help fully balance the core system.
This test is truly a FITNESS / HEALTH TEST. It is not a job performance test. However, statistically speaking, the better you score on this test, the better you will typically perform at boot camp or basic training or police / fire academy so don't just strive for the minimum standards as it will help you getting through basic training programs.
Flexibility is key to injury prevention. The sit and reach portion can be improved upon easily by simply adding stretching to your day for 5-10 minutes. See Lower Back Plan.
For body composition (body fat) reduction you have to focus on food intake as well as adding significant fitness routines to your week. See the Lean Down Plan for more tips on optimal fat loss with diet and fitness arrangements. Here is a routine that will help you build up your speed for the timed run events, burn fat, and learn your goal pace for the timed run event.
Below is a running plan designed to build up to a faster 1.5 mile run time. For more advanced running plan see (link)
If you are a beginner to running I would recommend this link for a build up to running program
TIPS BEFORE YOU BEGIN:
* goal pace means the pace you need to get your goal 1.5 mile time
(ie a 12 min 1.5 mile run = an 8 minute mile, a 2 min 400m (1/4 mile)
7 min mile = 1:45 400m (1/4 mile) = 10:30 1.5 mile run
6 min mile = 1:30 400m (1/4 mile) = 9 min 1.5 mile run
* Prevent injuries in the legs by learning how to use the Foam Roller and for good measure do the Lowerback Plan 3-4 times a week
* Arrange your workouts with pt / weights first followed by cardio below in order to reflect PFT testing order
* If you no longer do situps / crunches, replace with 1-2 min plank pose exercise or hanging knee ups.
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Day 1 |
Day 2 |
Day 3 |
Day 4 |
Day 5 |
Day 6/7 |
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Week 1
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Warmup with 5 min jog or bike / stretch Repeat 4 times |
Bike pyramid or elliptical then: Run 1.5 mile |
1.5 mile at close to goal pace x 2 Rest 10 minutes in between Pushup / Situp Pyramid until failure |
Warm-up jog 10:00 |
Warmup Jog 5:00 400m at goal pace |
make up day or extra cardio day / Lower Back Plan |
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Week 2
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Warmup with run and leg stretches |
Run 15 minute PLUS bike or swim or some other non impact aerobic activity for another 15-30 minutes |
Warmup 5 min stretch Repeat 10 times Run 1.5 mile run timed - rest 10 minutes and jog easy 1.5 mile run |
Repeat 6 times |
Warmup jog 5 min |
make up day or extra cardio day / lower back stretch plan
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Week 3 Easy Run Week
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Bike Pyramid: |
Run 15 minutes PLUS 30 minutes of non impact cardio options Pushup / Situp Pyramid |
Long Bike or elliptical ride 45-60 minutes at higher levels of resistance / incline / intensity than normal |
Day off - stretch |
Warmup / stretch 5-10 minutes PFT |
Make up day |
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Week 4
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Warmup/stretch |
Three Cardio Day: pick 15 minutes of each: run, swim, bike, elliptical, row, fast walk |
Run 2 miles followed by 4 x 400m at goal paced running Pullup / Pushup / Situp Pyramid |
Run and Leg PT: |
Pace Day - Find a goal pace and run for as long as you can at that pace. Rest 3 min and repeat again. Pushup / Situp Pyramid |
Day off |
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Week 5 |
Warmup / stretch as per PFT Guide Pullup / Pushup / Situp Pyramid 1.5 mile run |
Pushup test Cardio of choice 20 min (run or bike) |
Rest Day |
Complete PFT Test - pushups, situps, 1.5 mile run, touch toes / fat test |
Pay day PT: Bike 20 min, run 20 min, swim 20 min and stretch 10 minutes |
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Bike Pyramid: Manual mode level 2,4,6,.. hold each level for 1 minute until failure (repeat in reverse order) should be 15-20 minutes long
If you have any questions, please feel free to email me at stew@stewsmith.com and visit the StewSmith.com Training Center for the article archive for more information (ebooks, articles) on working out.
See the or more Military & Police PFT Bible
Feel free to email me if you have any questions at stew@stewsmith.com
If you want to take it to the next level and start preparing for Special Ops Programs:
Specific Training for the Special Ops Pipelines
Try Workout Programming Specifically Designed for any Tactical Fitness Goal:
Which Program is Right For Me -
Special Ops Candidates
EBOOKS and BOOKS
Navy SEAL Workout Phase 1 Beginner Weeks 1-9
Navy SEAL Workout Phase 2 - 3 - Intermediate Weeks 1-12
Navy SEAL Workout Phase 4 Grinder PT - Four weeks before Hell Week
BOOKs
Navy SEAL Weight Training Book
Complete Guide to Navy SEAL Fitness Book
It depends: The Complete Guide to Navy SEAL Fitness is a classic and focuses on high rep calisthenics and running and swimming base. You will build up your running over 12-18 weeks to 20 miles but very fast paced focus on both the 1.5 mile run for the PST and the 4 mile timed run for weekly run test at BUDS. If you are an athlete with a strong power / strength background in lifting and not running or swimming, Navy SEAL Fitness is ideal for you. IF you need some place to start Navy SEAL Fitness is ideal for you as well because a calisthenics base / running / swimming progression is a good place to build a foundation. Though you will likely need to spend some time in the Navy SEAL Weight Training Book OR if Navy SEAL FItness is too challenging, go with Navy SEAL SWCC, EOD, Diver, PST Phase 1 Workout. Phase 1 is a good starting point if Navy SEAL Fitness program is too tough.
Navy SEAL Weight Training - This is part two (winter lifting phase) of my SEAL Prep program. If you have done the Navy SEAL Fitness (12 weeks to BUDS) program a few times and need a break, this is the next program that integrates lifting with the Navy SEAL Prep training.
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.
Seasonal Tactical Fitness Programs
Especially These That Are Used For Local Spec Ops Candidates Last Year
Tactical Fitness Series - Tactical Fitness, Tactical Strength, and Tactical Mobility is an ALL-encompassing program that focuses on lifting, calisthenics, run, ruck, swim, speed, agility, and flexibility / mobility. Many people focusing on USMC (OCS, RECON, MarSOC) Army Ranger / SF, Air Force Special Warfare, SWAT / Federal Law Enforcement, and Navy Special Warfare have done very well focusing on the Tactical Fitness Series and developing themselves into an all-round Tactical Athlete.
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