Military / Special Ops

Police / Fire Fighter

Beginner/Weight Loss

Published Books

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The Need for Speed & Endurance for 

 Fitness Standards Program (Air Force, Navy, Coast Guard, Police)        

www.stewsmith.com

If you did not know, the Air Force has changed its fitness testing protocol to a pretty standard fitness test.  In fact, the "new" 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 Army (though they use the 2 mile run vs the 1.5 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.  So it helps to drop the body fat to truly succeed at this test.  Here is an email from a long time Air Force member who is working hard to get within the new standard:

Hey Stew,  Thanks for all you do for the PT stuff. I'm 45 now and the AF has changed their PT test to that 3 phase deal of push ups, sit ups and the run. The format is "fail one section and you fail the whole thing". I'm good with 50 situps and 50 situps in the minute, and then I have to run.  So I slimmed down (could lose a few more around the waist) since I re-joined in the reserves,  I've passed all the tests. I want to get well above the minimum standards on this test - any guidance?

This test is truly a FITNESS / HEALTH TEST.  It is not a job performance test.  Statistically speaking, the better you score on this test just proves to the military that you are of good cardiovascular health and have sufficient upper body and core strength to survive a day at the office.  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 = a 2 min 400m (1/4 mile)
   - also 400m = 1/4 mile or 1 lap around typical high school / college track football field

* 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

	Day 1 Run and Leg PT for leg endurance	Day 2 Easy Cardio Day	Day 3 Distance Day	Day 4 Run and Leg PT for leg endurance	Day 5– Pace Day (rest as long as you run)	Day 6/7
Week 1	Warmup with 5 min jog or bike / stretch Repeat 4 times 400m run at goal mile pace squats 20 lunges 10/leg pushups max Situps 1 min	Bike pyramid or elliptical then: Run 1.5 mile Lower Back Plan	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 Repeat 5 times 400m run at goal pace Squats 10 Lunges 10/leg Lower Back Plan	Warmup Jog 5:00 400m at goal pace 800m at goal pace 1200m at goal pace 1 mile at goal pace stretch *rest with pushups / plank pose 1 min each	make up day or extra cardio day / Lower Back Plan
Week 2	Warmup with run and leg stretches Repeat 4-6 times 400m run at goal pace squats - 20 lunges - 10/leg pushups 1min plank pose 1min situps 1 min on the even # sets	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 jump jacks 10 pushups 5-10 Run 1.5 mile run timed - rest 10 minutes and jog easy 1.5 mile run	Repeat 6 times run 400m at goal pace rest with situps 30 sec (no leg PT today) Lower Back Plan	Warmup jog 5 min Stretch Repeat 6 times Run 400m at 5 seconds faster than goal pace pushups 1 min plank pose 1min	make up day or extra cardio day / lower back stretch plan
Week 3 Easy Run Week	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 Run 1 mile at goal pace	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 Pushups 1 min Situps 1min Toe touch Run 1.5 mile timed	Make up day
Week 4	Warmup/stretch Tough Interval: Repeat 8 times Run 200m fast as you can Walk 100m Pushup / Situp Pyramid 1.5 mile run	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 Pushup / Situp Pyramid	Run and Leg PT: repeat 6 times 400m run squats 20 lunges 10/leg Repeat 2 times 1/2 mile run at goal pace - walk 3 min	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
Week 5 Timed Run Week	Warmup / stretch as per PFT Guide Pushup / Situp Pyramid 1.5 mile run	Pushup test Situp test Flexibility test Bodyfat / weight test	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

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

TRX Workouts - This is a great device to use if you are failing at pushups and pullups.  The TRX rows will help you build your chest, shoulders, triceps and bicep / back muscles like a set of weights, but also work the core at the same time.

If you are interested in fitting pyramid workouts into a comprehensive training

program check out the StewSmith eBook Fitness Store.