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


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Mission:  We prepare men and women for any tactical profession requiring a fitness test and advanced training. 
Your fitness level may one day be the difference between life and death.  It pays to fit fitness into your schedule.
We at StewSmith Fitness help you do that.


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The Need for Speed & Endurance in Military and Law Enforcement      

With battles in an urban environment becoming a part of daily life for both overseas troops and our own police officers here in America, the need to speed programs have never been more applicable to today’s civil servants. 

 There is a need for speed in the military and law enforcement professions.  More and more agencies around the United States are adopting the 300m run in addition to the 1.5 mile run as part of testing protocol for candidates as well as maintenance programs for military and law enforcement.  For instance the FBI uses the Cooper’s Institute Physical Testing procedures along with about half of the police department in the U.S.  Some departments are adding shuttle runs, agility tests, vertical jumps to build speed and explosive power which is needed in today’s urban combat environments.

 Cardio vascular endurance is usually measured with the 1.5 mile, 2 mile or 3 mile run in most branches of the military, but now many local, state, and federal law enforcement departments and agencies are adding the 300m run and this challenges many of the applicants more than pushups and sit-ups.  So speed training should be introduced to your training programs.  Quite frankly, speed training should be added into every soldier and police officers program as it could be that half second faster you get to cover when the shots are coming in your direction.

 The following chart is designed for the Cooper’s Institute Cardio tests used by many law enforcement departments around the United States at all levels of government.  Many applicants have trouble with the 300m sprint followed by the 1.5 mile run – this is how to remedy that challenge.  This is a supplemental running program that combines endurance and speed workouts together to help with running stamina, endurance, pace and speed needed in both military and law enforcement applications. 

 

Day 1

Run and Leg PT

Day 2

Day 3 Distance Day

Day 4
Run and Leg PT

Day 5– Pace Day
(rest as long as you run)

Day 6//7 day off or make up day

Week 1

 

 

 

1.5     mile run warmup 

Repeat 2 times
300m sprint
squats – 20
lunges – 10/leg

Run 300m run – rest 5:00

 

Run 1.5 mile run timed

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

Warm-up jog 10:00
Repeat 5 times
300m run
Squats – 10
Lunges – 10/leg

Warmup Jog 5:00
mile Sprint
mile at goal pace
mile at goal pace
1 mile at goal pace
stretch


*goal pace = goal MILE pace

Week 2

 

 

 

1.5     mile run warmup

 Repeat 3 times
300m sprint
squats – 20
lunges – 10/leg

 

Run 300m run x 2 – rest 5:00

 

Run 1.5 mile run time

3 miles at close to goal pace

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
mile sprint
mile at goal pace
mile at goal pace
1 mile at goal pace
1.5 mile run


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 300m run x 3 – rest 5:00

 

Run 1.5 mile run timed

Swim or elliptical glide or both 30:00 of either or both

Warm-up jog 10:00
Repeat 5 times
300m run

Squats – 10

Lunges – 10/leg

 

Run 1.5 mile run

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

 


Week 4

 

 

 

Run Sprints
warmup at 50% for 100m x 3

Full speed at
100m x 3
200m x 2
300m x 1
(work / rest ratio = 2:1)

1.5 mile timed

300m timed

 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

 1.5 mile run

3 miles easy

Warm-up – 5:00

Repeat 6 times

1/4 mile at goal 1.5 mile pace
squats – 20
lunges 15/leg
situps – 30 in 30 seconds

1.5 mile run timed

1.5 mile timed run
rest 5:00
1 mile run at goal
pace
rest 4:00
3/4 mile run at goal pace
rest 3:00
1/2 mile run at goal pace
rest 2:00
sprint 300m timed x 2

 

Week 5

 

 

FBI Test

Sit-ups – 1:00
300m sprint
pushups 1:00
1.5 mile run
pull-ups

ike Pyramid or elliptical glider pyramid

3-5 mile run

300m sprint
1 minute rest
1.5 mile run

8 x 1/4 miles at goal pace - rest 2:00

4 x 300m sprints - rest 2:00

 

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 The FBI Academy / PFT Prep Workout for more help with specific workouts designed for the FBI Fitness Test

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, e-mail him at stew@stewsmith.com.

 

BOOKS / eBOOKS / DVDs

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Published Books / DVDs
Complete Guide to Navy SEAL Fitness (Book / 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
- 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



The OCS, ROTC, Service Academy, & Bootcamp Workouts

New - Army PRT and CRT
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 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
 


 


TRX Train Like the Pros

       


Some Titles Above available in Print Softcover Format

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