Navy PSTs Matter - They Are the Entrance Exam for All Special Warfare/Special Ops Programs.
All Navy Special Warfare/Special Ops candidates are well aware of the Navy Physical Screening Test: 500yds swim CSS, pushups 2 min, situps 2 min, pullups max, and 1.5 mile run. This is the entrance exam that matters if you want to enter the training to go SEAL, SWCC, EOD/Diver, Rescue Swimmer, and Special OPS Independent Duty Corpsman (SOIDC) / SARC. Other Navy programs also require this entrance exam.
However, are you aware of the "extended" PST they give BUD/S candidates the week prior to classing up to start SEAL training? Not only is this a tougher test, but the standards for those selected to advance to the selection program are also more demanding. Here are the average results of a recent class getting ready for the first phase.
Average Scores on the Extended PST the last week of BUD/S Prep:
1000m swim with fins - 17:30
Pushups 92
Situps 82
Pullups 16
4 mile run 27:40
After BUD/S Prep, you go to BUD/S Orientation (BO). You have to pass the following events as well during BO:
2 mile swim with fins
Obstacle Course
4 mile run
Knot Tying and 35m underwater swim
One of many Pool Skills Required - Drownproofing
Now, the first phase begins for you the following week, with anywhere between 150-200 students in your BUD/S class. You will take weekly tests in a 2-mile ocean swim, a 4-mile run, and an obstacle course throughout the 25 weeks of BUD/S. A variety of pool skills and tactical tests will be part of each phase of BUD/S as well. Every week, there is a test at BUD/S in addition to the basic run, swim, and o-course.
What is amazing that after all the preparing, testing, and time waiting to start, within 4 weeks from starting 60-70% of the class will have failed out, quit, or rolled due to injury. So, do you need to run more than 1.5 miles? Yes. Do you need to swim with fins for 60-80 min non-stop? Yes. Do you need to maintain your PST scores during Prep/BO? Yes. Otherwise, your spec ops dreams may end before they even start.
Books and Ebooks Available
There is More to StewSmithFitness.com Than You May Know - See Spec Ops Programs Below:
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
Quick Summary: Here is a list of what we do at StewSmithFitness.com
(NEW - Consulting Call) - Need personal help adjusting workouts? Worried if you are on the right track? Let Stew help.
- FREE Fitness (all topics) / Mindset Articles and Workouts - Latest info on training for any goal! (over 1000)
- eBooks, Books and eBooks in PRINT (over 40 options)
- Spec Ops Swim Critiques on social media - YouTube, TikTok, Instagram
- Live QA / CSS Critiques Mon / Tues 9am (YouTube, TikTok, Instagram)
- Podcasts (over 200)
- Stew Smith Fitness APPs - Triad version, Pushup Push APP, Pullup Push APP, FBI workout APP
- FREE Navy SEAL Exercises Apps - iPhone, Android
- Membership Site - Get access to 100s of weeks of training programs and unpublished workouts we are currently doing each week. Constantly updated weekly with new articles, videos, and workouts of the week.
- Tactical Fitness Course - 80 minutes to learn how to get through the spec ops selection programs.
- Online Coaching - Get personalized programming designed for your goals, abilities, time per day, days per week, equipment/facilities...etc.
Dive deeper into Tactical Athlete training and mental toughness by exploring Stew Smith Fitness Programming for the Tactical Athlete online store. Discover the strategies and techniques elite forces employ to overcome physical and mental barriers.
Visit https://www.stewsmithfitness.com now and equip yourself with the tools for success for many special ops-level selection programs in the military and police world.
Books and eBooks Available (All Levels of Fitness)
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 PFT Workout (Prep For Rucking, OPAT, ACFT)
Army Special Forces / Ranger Workout
Army Air Assault School Workout
Army Airborne Workout
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
Calisthenics and Cardio
Online Coaching Options
Online PT CLUB - Premium Coaching -
Do you need a program that works for you? We can customize it to your personal goals and help you fit it into your day with the equipment you have available. Let us be your training partner and coach.
Many people ask me about the difference between the Premium Program and the Online PT CLUB Coaching. The individuals in either program receive personalized training from me, Stew Smith, tailored to best fit their abilities, goals, time available per day, frequency of training per week, facilities, and equipment. We communicate regularly about your progress, and your feedback helps me create next week's plan for you. There is no template workout, and see you later. These programs are created one week at a time, with you and me in communication to determine the best approach for the next week.
Tactical Fitness 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.
Member's Only Content / Services Program!
If you want access to years worth of workouts, favorite workouts of the week, free fitness APP, closed Facebook Group, video / picture library of exercises, and more access to LIVE Q/A sessions check out the Stew Smith Fitness Members Section.
The dashboard below has the links to all the information, archives, videos, and links to workouts, podcasts, live Q and A lessons.
Consider this! - A Membership Program and Gain Access to Exclusive Content
(click for Fitness Club Dashboard - members only)