Preparing Americans to Serve in the Military, Special Ops, Law Enforcement, & Fire Fighting

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     Military to Law Enforcement Career

My grandfather has had an interesting life.  He enlisted into the Army in 1936 and retired a Chief Warrant Officer after two wars and nearly 30 years of active duty service.  Afterwards, he took the highly developed skills of his military career and applied them to become Chief of Police of his hometown for nearly 20 years.  With two retirements coming in monthly, he has provided nicely for himself and his family throughout the years.  Careers in military and public service are fantastic opportunities to serve your country and be well cared for with health and retirement benefits.

My expertise in this career change begins here with preparing physically for different physical fitness tests of a law enforcement position.  Some of the exercises are the same as any military physical fitness test, such as the basics calisthenics tests of a timed run, pushups, situps, and pull-ups.  Depending upon your law enforcement career decision, a variety of exercises will also be tested to include:                       

           Bench press                                  Agility Tests

           Shuttleruns                             Timed runs from 1 mile to 5 miles long

           Weighted pull-ups (SWAT Vest 25lbs)  Pushups, situps, pullups

                   500 yard swims                             Rope climbs

                   Obstacle Courses                           Victim Drags

Excelling in these tests takes practice as with any other physical event.  Many of the tested events above can also be better prepared for by a series of exercises that involve the muscle groups utilized. For instance, the FBI Swat Team has a job related Performance Standards Test (PST) where several tasks are performed and timed.  These include a pullup test with a 25lb SWAT vest and the following events

The Assault Dash is not your ordinary 40 yd sprint you may have run in high school.  This one requires you to wear body armor weighing 18 lbs (SWAT vest of 11lbs + 1 - 7lbs plate), carry a Remington 870 shotgun and wear a helmet.  Starting in the prone position, the candidate must run 40 yards as quickly as possible.  Some of the exercises used to help develop this tested event are:

                           8 Count bodybuilder pushup          Bear Crawls                 

Squats                                            Lunges

                           Sprints                                           Variety of abdominal exercises

                                                Lower back exercises

 The Tactical Obstacle Course is a challenging mile run with three job related tasks thrown in at the 220yd, 440 yd, and 660 yd marks.  These tasks are:

        220 yd mark - Cone running weave (40 yds long) 9 cones spaced 5 yards apart.

       440 yd mark - 175lb victim drag (10 yd drag)

       660 yd mark Cone running weave dropping to the prone position at each cone.

             This event test speed, endurance, and agility.  Done in regular exercise clothing, the candidate will not be weighed down by the SWAT Vest.  The exercises to help train for this event are:

                       2 and 3 mile Track Workouts             8 Count bodybuilder pushups

                       Squats                                           Sprints

                      Agility drills / Box drills                     Lower back exercises

                                            Grip exercises towel pull-ups

 For full workouts and descriptions of the law enforcement physical standards of many of the federal, state and local divisions, check out the Fitness eBook Store.  If you need assistance with any training feel free to contact Stew Smith at, he is here to help.

 See the Fit Deck

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 Fitness eBook store and the Stew Smith article archive at To contact Stew with your comments and questions, e-mail him at



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Published Books / DVDs

Complete Guide to Navy SEAL Fitness (Book / DVD)
Maximum Fitness

The Special Operations Workout

The SWAT Workout - From Recruit to SWAT Team Member
The Combat Swimmer Stroke DVD

The Pre-Habit Workout DVD
Clinic DVD for Navy SEAL PST
The FBI Special Agent Test Clinic DVD

The Complete List of Stew Smith's eBooks:

Fitness for All Levels of Fitness

The 90 Day Beginner Guide to Fitness
The Advanced Maintenance and Recovery Program

Reclaim Your Life - The Erin O'Neill Program

Veteran's Fitness - Baby Boomer and a Flat Stomach

The Busy Executive Workout Routine
The Advanced Weights / PT Workout (Fall / Winter Weight Gain Cycle)
The Perfect Pushup Workout

The TRX Workout
NEW - Circuit Training 101 ebook
NEW Obstacle Course Race Ebook


The Special Forces Physical Fitness Workouts
 Combat Conditioning Workout

Navy SEAL Workout Phase 1  Beginner Weeks 1-9
Navy SEAL Workout Phase 2 - 3 - Intermediate Weeks 1-12
Navy SEAL Workout Phase 4  Grinder PT -  Four weeks before Hell Week

Navy SWCC Workout

The Army Special Forces / Ranger Workout 

The Army Air Assault School Workout

The Army Airborne Workout

Air Force PJ / CCT Workout

The Coast Guard Rescue Swimmer Workout

The OCS, ROTC, Service Academy, & Bootcamp Workouts

Navy, Air Force, and Coast Guard OCS Workout
The USMC IST and PFT Workout
USMC OCS / TBS Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Bootcamp Workout

The Army OCS and PFT Workout
The NEW Army PRT and Combat Readiness Test Workout
The PFT Bible - Military / Police Standard PFT


The Law Enforcement Physical Fitness Test Workouts

The FBI Academy / PFT Prep Workout

The DEA Prep Workout

The FLETC Prep Workout - Ace the PEB

The State / Local Police Academy Workout

The Fire Fighter Workout

Why a 52 Week Workout Cycle?

  Seal Multi Men's Multi-Vitamin Multi-Mineral

Become a TRX Trainer   

 TRX Train Like the Pros


Some Titles Above available in Print Softcover Format


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