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15 days from the PFT - Great for Passing and Reaching the Maximum Score

  This 15 day plan was written for a military member who had two weeks to pass his fitness test of 1.5 mile run, pushups, and situps.  It is not designed for those members who have not exercised in months, but for those who just need an extra push to surpass the minimums.  You could also use this routine to help you hit the maximum standards if you are hitting a plateau in your testing for the Most Common PFT.  Knowing that this test is the most common fitness test in the military and law enforcement, I thought I would post the routine online as it is a combination of three routines:

   The Pushup Push Workout - Add 50-100% to your Pushups in two weeks.  You will be doing pushups for the first 11 days of this workout, then rest for 3 days of no pushups and test on day 15 of this routine.  If your test requires pullups, you can do the same for that exercise - see Pullup Push

   The Need for Speed Workout - Ace the 300m and 1.5 mile runs for FBI Academy, but this plan below is geared for any timed run no matter how short or long it is.

   Proper Situps Technique - Learn your pace when it comes to situps.  Find a goal and pace yourself to the goal.  If your test is a 1 minute test, then you should strive for a pace of nearly 1 situp per second so you score in the high 40-50s for your situp test.  If your test is a 2 minute test, pace is more important and you may need to slow it down to 20 situps per 30 seconds to score in the high 70 / low 80's.situpssitups

 

     Here is an explanation of the chart below:

   1 - Supplemental Plan - You can use this plan below in addition to your current workout if you wish, but it is a pretty challenging plan.  I would not do this option unless you are pretty fit now and seeking to improve your PFT scores to near maxing the test.

   2 - Stand-alone Plan - If you are an intermediate / beginner level (not complete beginner) I would recommend to just follow the plan for the next two weeks.  This will challenge your pushups and situps and push you in the running category as well.  If you are not used to running 1-2 miles then I would not attempt this program as this is NOT a program for beginners.

  Goal Pace Runs - Learning to pace your runs will help you score better on 1.5, 2, and 3 mile timed run tests.  Typically, I like to teach at a 400m track so students will learn the distance and muscle memory the time to do that distance.  For instance, if you want to score a 12 minute 2 mile run - that means you need a 6 minute mile, 3 minute 1/2 mile, and a 90 second 1/4 mile *(400m) run.  This will help you understand not to start out too fast on your timed run and a teach you a strategy to PACE the run.  Just divide your timed run distance / goal into 1/4 mile distances and strive to learn the pace at 1/4 mile, then 1/2 mile and so on...       also read - Drop Mile Pace

   400m runs - You can also replace this distance with a 300m run distance especially if you are seeking to ace the 300m sprint used by many law enforcement departments around the United States as well as the FBI Academy. BUT instead of running at goal 1.5 mile pace you should run it at goal 300m sprint pace.

  Lower Back Plan - Great for Strength / Flexibility - Add this into the daily routine at the end of the day.

   Try this routine if you wish.  It does work and let me know how you do after the 15 Day PFT Challenge.  This is not something I would repeat several times in a row but only once in a while (every 6 months).  Your pushups / situps muscles need rest like all other muscle groups.  Typically, I recommend resting 48 hours after hard pushups / ab workouts before challenging that muscle group again.  Please feel free to email if you have any questions at stew@stewsmith.com

 

Day 1

Day 2

Day 3

Day 4

Day 5

 

Repeat 3-4 times
Pushups max reps 1 min
Situps - 15-20 reps in 30 seconds

1.5     mile run warmup

Repeat 2-4 times
400m run at goal pace
squats – 20
lunges – 10/leg
situps - 20 in 30
seconds

Run 400m – rest 5:00 / stretch

Run 1.5 mile run timed

Do 100 pushups and 100 situps total throughout the day

Repeat 3 times Max pushups
Pace Situps 15-20 in 30 seconds

Repeat 2 times
1.5  mile at close to goal pace – rest 10 minutes in between

Warm-up jog 10:00

Repeat 5 times
400m run at goal pace
squats – 20
Lunges – 10/leg

Do 100 pushups and 100 situps total throughout the day

Repeat 4 times
Max Pushups
Pace Situps 15-20 in 30 seconds

Warmup Jog 5:00

¼ mile at goal pace
½ mile at goal pace
¾ mile at goal pace
1 mile at goal pace
stretch / rest 2 min in between each set...

 

Day 6

Day7

Day 8

Day 9

Day 10

 

1.5     mile run warmup

 Repeat 3-5 times
400m run
squats – 20
lunges – 10/leg

Do 100 pushups and 100 situps total throughout the day

100-150 pushups and situps in as few sets as possible - no rest

Repeat 4 times
Run 400m run @ full speed –  rest 2 minutes

Run 1.5-2 mile run timed

3 miles at close to goal pace as possible

Do 100 pushups and 100 situps total throughout the day

Repeat 2-4 times
bike or run - 2 minutes fast
squats - 20
lunges 10/leg
pushups - max reps
situps - 40-50 in 1 minute

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

Warmup Jog 5:00
¼ mile at goal pace
½ mile at goal pace
¾ mile at goal pace
1 mile at goal pace
1.5 mile run

Do 100 pushups and 100 situps total throughout the day

 

 

Day 11

Day 12

Day 13

Day 14

Day 15

 

Pushup test 1 or 2 minutes
Situp test 1 or 2 minutes

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

 

Repeat 2 times
800m run at goal pace - rest 2 min

Run 1.5 mile run timed

no pushups / situps

Swim or elliptical glide or both 20:00 of either or both

no pushups / situps

Warm-up jog 5:00
stretch well - sleep well - get ready to test with a day of rest...

no pushups / situps

Sample Test Day

Test your fitness test today at the time you need to take it for real later this month...

 


                       
This 15 day Plan Works!

So last PRT I had less than 90 Pushup's and Situps and a run in the mid 12's...This morning I hit 104 pushups 94 situps and low 11's on the run. I have a lot of room to go, but I haven't worked out at all, I only did your 15 day program. 

I'm starting day 1 of the 12 week program tonight. We'll see how it goes! 

________________________________________________________________________

Just wanted to let you know that I used your program and it was great. Before I started your program I could only run for 10 minutes on a treadmill at 4.5-5mph. Now I can run a 1.5 mile distance in 12 minutes and run 3.5 miles straight without stopping. I did the program twice in 30 days and it has taken me to a whole different level. What I did was after the first 15 days were over I just started the program all over again from day one and ended on day 30. I just wanted to let you know that this program really works and can used for more than just getting ready for a law enforcement or military PFT.

 

 


 

 

Surviving BUD/S

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the StewSmith.com Fitness eBook store and the Stew Smith article archive at StewSmith.com.  To contact Stew with your comments and questions, just e-mail him

 

 

 


Books, eBooks, DVDs

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Published Books / DVDs / APPs

Complete Guide to Navy SEAL Fitness      |    More Info     |  Book / DVD
Maximum Fitness - CrossTraining     |    More Info     |  Book only
The Special Operations Workout     |   More Info     |     Book only
The SWAT Workout - From Recruit to SWAT      |  More Info    |  Book Only
The Combat Swimmer Stroke Video     |  More Info   |  Download MP4
The Pre-Habit Workout     |  More Info  |  DVD only
New Fitness APPs Navy SEAL, FBI, Pushup. Pullups   |  More Info    |  APPS

Coming Soon - Navy SEAL Fitness with Weight Training

The Complete List of Stew Smith's eBooks / Books:

* NO EBOOK READER REQUIRED  |  READ WITH ADOBE ACROBAT READER

Fitness for All Levels of Fitness

The 90 Day Beginner Guide to Fitness    |  More Info  |  eBook, Book

Reclaim Your Life - The Erin O'Neill Program     |  More Info   eBook only

Veteran's Fitness - Baby Boomer and a Flat Stomach     |  More Info   eBook only

The Diabetic Prevention Workout   |  More Info   |   eBook only 

Advanced Maintenance and Recovery Program   |  More Info   |  eBook only

The TRX Workout eBook     |  More Info   eBook only

NEW - Circuit Training 101 eBook      |  More Info   eBook only

NEW Obstacle Course Race eBook      |  More Info   eBook only


The Special Forces Physical Fitness Workouts

 

Combat Conditioning Workout       |  More Info  |  eBook, Book
 

Navy SEAL Workout Phase 1:  Beginner       |  More Info  |    eBook, Book
 

Navy SEAL Workout Phase 2 - 3:  Intermediate     |  More Info   eBook, Book

 

Navy SEAL Workout Phase 4  Grinder PT      |  More Info   eBook, Book


Navy SWCC Workout       |  More Info    |    eBook, Book

 

Army Special Forces / Ranger Workout  | More Info SF /  Ranger  eBook, Book

 

USMC RECON Workout       |  More Info  |  eBook, Book

 

Air Force PJ / CCT Workout      |  More Info  |  eBook, Book

 

The Coast Guard Rescue Swimmer Workout      |  More Info   eBook, Book

 

The Army Air Assault School Workout     More Info   eBook only

 

The Army Airborne Workout     More Info   eBook only

 

NEW - Upper Body Round Robin (UBRR)    More Info   eBook only

 

The OCS, ROTC, Service Academy, & Bootcamp Workouts

The USMC IST and PFT Workout      More Info   eBook only

 

USMC OCS / TBS Workout       |  More Info   eBook, Book

 

The Service Academy Workout     More Info   eBook, Book

 

Navy, Air Force, Marine Corp Bootcamp Workout   More Info   eBook, Book

 

The Army OCS and PFT Workout    More Info   eBook, Book

 

NEW Army PRT and Combat Readiness Test Workout    More Info   eBook only

 

The PFT Bible - Military / Police Standard PFT    |  More Info   eBook, Book

 


The Law Enforcement Physical Fitness Test Workouts

 

The FBI Academy / PFT Prep Workout (Vol 1 and 2)      |  More Info   eBook, Book

 

The DEA Prep Workout      More Info   eBook only

 

The FLETC Prep Workout - Ace the PEB      More Info   eBook, Book

 

The PFT Bible - Military / Police Standard PFT      |  More Info   eBook, Book

 

The Fire Fighter Workout       |  More Info   eBook, Book

 


 

 

 

Surviving BUD/S
 

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