Two Programs You Need IF Taking Tactical Fitness Tests

Two Programs You Need
IF
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)

1-Mile Run

30 Dead-Stop Push-Ups
100-Meter Sprint
16 Sandbag Lifts (40 lbs to a 65-inch platform)
50-Meter Water Can Carry (two 40-lb water cans)
50-Meter Movement Drill (25m high crawl + 25m 3-5 second rush)
Final 1-Mile 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. 

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Dive deeper into the world of Tactical Athlete training and mental toughness by exploring Stew Smith Fitness Programming for the Tactical Athlete online store. Uncover the strategies and techniques used by elite forces to push past physical and mental barriers. Visit StewSmithFitness.com now and equip yourself with the tools for success in many special ops-level selection programs in the military and police world. 

Here is a list of what we do at StewSmithFitness.com

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

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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. 


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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.  

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, improves flexibility and mobility, and puts you at a level of physical ability 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.  

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Online Coaching is Available with Stew Smith Fitness - Weekly Workouts created personally for you.


New Members' Only Content / Services Program!

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The dashboard below has the links to all the information, archives, videos, and links to workouts, podcasts, live Q and A lessons. 

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Best of all, if you have questions, email Stew Smith himself (Stew@stewsmithfitness.com).  Join the tactical fitness group discussions, latest articles, LIVE QA videos, swim critiques, podcasts, and much more at the Stew Smith Tactical Fitness Training Closed Group on Skool.

 

Questions?  Just email Stew@StewSmithFitness.com

 

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