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Two Programs You Need IF Taking Tactical Fitness Tests

Stew smith

Two Programs You Need
Taking Tactical Fitness Tests

In the world of the tactical professions (military, special ops, police, and fire fighting) the old pushup, situps, 1.5 mile run type PT Tests may be used only to get your foot into the door, but to graduate and stay operational you will likely face a challenging selection course, Basic Training / Academy, and even a NEW tactical fitness test.  The tactical fitness tests differ from the standard PFT, PST, and PAST Tests is they go far above just challenging muscle stamina and cardio endurance elements of fitness. The newly designed tactical fitness tests focus on other elements of fitness as well to include strength, power, speed, agility, as well as muscle stamina and cardio endurance. 

See how all the elements of fitness, nutrition, recovery, and mindset fit into the big picture of the Tactical Athlete.

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 (OFT)

Ranger - RAW Physical Assessment Test (RPAT):

3 mile ruck
Standing Long Jump
5-10-5 Pro Agility Test
Trap bar Dead Lift 3 Rep Max Weight
Pullups max reps
100yd Farmer Carry Sprint ( 2 x 53lb KBS)
300yd Shuttle Run (12 x 25yd shuttle)

1500m Swim with fins (Side, CSS, LATA side stroke)
*Now taken during training pipeline 

3 rep max trap bar deadlift
Broad jump
5-10-5 agility shuttle
Pull-ups max reps
Hanging Heel claps (feet over bar – tap heels)
Metronome cadence push-ups
Two 300-yd shuttles with 2min rest



Army CFT (see link)

USMC CFT + PFT (see link)

3 Rep max - Trap bar Dead lift
Med Ball Standing Power Throw
Hand Release Pushups
Sprint – Sled Drag – Carry
Leg Tuck
2 mile timed run

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.



Navy Spec War / Spec Ops Human Performance Test

Fire Fighter CPAT (see link for more details)

800m swim
3 mile run
Standing Long Jump
Pro Agility Test 5-10-5
BW Bench Press – Max Reps
1RM Dead Lift
Wt. Pullups with 25lb vest
300yd shuttle run
*BW = bodyweight








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. 

More information see Seasonal Tactical Fitness Periodization

Tactical Fitness 

Tactical Strength Test 

500m swim plus 25m buddy tow

500m swim any stroke

3 mile run

Kb swing / snatch 5 min test (30%BW)

400m sprint

1-2xBW Squat

Illinois Agility Test

Pro-agility (5-10-5)

BW Bench Press - Max Rep

Max 1RM bench

1.5 BW Dead lift - Max Rep

1.5-2xBW Dead Lift

Pullups (25 lbs vest - max)

Pullups (25 lbs vest - max)

300yd shuttle run (6 x 50yd)

300yd shuttle run 12 x 25yd

Plank pose 1-5 minutes

Strong Man Hang from Bar for time

100m fireman carry of equal body weight

4 mile ruck (50lbs)

4 mile ruck (50lbs)

Both programs have equipment carry, crawls, and other lift, calisthenics, cardio options as well

The Fire Fighter Test - For decades the fire fighters have long had an actual job related physical fitness test used for both recruit candidates as well as competitions in the fire house.

The CPAT is a little more specialized and requires actual fire fighting equipment, but you can still prepare for the movements and conditioning of the CPAT.  See related program. 

Who Is The Coach, Trainer, Author Stew Smith?

 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

What Programs Are Right For YOU? 

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

Tactical Fitness - At the core of this program is the Tactical Fitness Test which measures 12 standards for your physical capacity, including: cardiovascular conditioning, strength, muscle coordination, and stamina. Tactical fitness means having the skills needed to save lives and extend the limits of your endurance whether you are in the military, police, firefighting professions, or just an everyday hero. Also featured in the Tactical Fitness Test called the Dirty Dozen.

Tactical Strength - Tactical Strength is the lifting program used by Stew Smith and his Military, Police, Fire Fighter fitness program called the Heroes of Tomorrow. It is designed to build strength in the upper body, legs, and core to prepare you better for any load bearing activity (rucking, boat carry, log PT, etc). The program also does not neglect cardiovascular activity and will end workouts with rucking or swimming (or other non impact options (row, bike, elliptical) if needed. The cardio workouts will be quick and fast focusing more on speed and agility than long slow distance. We also use the Tactical Strength Test to test elements of speed, agility, and strength / power.

Tactical Mobility is a comprehensive fitness guide for greater mobility, flexibility, and performance—designed for the men and women serving in military, special ops, law enforcement, emergency services. Tactical Mobility is a perfect fit for any fitness program as a stand alone "Mobility day" supplemented into your regular routine and will help you reach the pain free level of fitness. Gaining flexibility and mobility is the goal of the program and it will help with performance and help reduce injuries.

The Warrior Workout Series - If you are solid with making your own workouts, but need some ideas.  This three part series has 300 workouts (100 / book) to pick from focusing on all the elements of fitness and training programs. Each book is organized with periodization cycles in mind along with calisthenics only, weights / calisthenics mix, cardio options and more. Warrior Workout 1   -  Warrior Workout 2  -   Warrior Workout 3. 

I Have Not Forgotten the Old Guys Still In the Business

Tactical Fitness (40+) Phase 1, Phase 2, Phase 3, Phase 4


Check out the best-selling series release for fitness over 40. The NEW Rules For Fitness Over Forty are an excellent eye opener to what you maybe missing. Created by Stew Smith CSCS, former Navy SEAL and 50 year old. Working through the history of a young life of athletics, into the military, advancing into the special ops world can be painful.  Learn how to adjust your training to reduce pain and gain performance and perhaps even be better than you were in your teens and twenties.

Also check out 80% is the new 100% - consider it!

Seasonal Tactical Fitness Programs 

Especially These That Are Used For Local Spec Ops Candidates Last Year


 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

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