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

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Physical Fitness Test Preparation Workouts

Since 1998, writing workouts for various physical fitness tests, I have learned that many different exercises and standards exist. The downloadable workouts on all come from actual clients who trained with me locally or online to prepare for one of the many different physical standards. To date, I have worked with candidates who desired to ace the physical part of their future training. The types of training that have been prepared for my clients are the following:

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

In the above workouts the following different exercises were tested:

Height / Weight standards
body fat standards
Flexibility - Toe Touch

Pushups, situps, pullups
500 yard swims
1.5 mile, 2 mile, 3 mile, 5 mile runs
25m-50m underwater swim
120 yard shuttlerun
300m run
Bench press
Bike test
Agility test
Rope climbs
Vertical jump
Obstacle Courses
Work capacity (pack test)
Stair step test

The best way to develop your own PFT is to pick one to three upper body exercises, a lower body exercise and one or two cardiovascular exercises.  For instance, in the Navy SEALs, we had to take every six months:

Pushups, situps, pullups test
800m swim
3 mile run

If you have no interest in joining the military but would like to test yourself, here is a PFT I recommend for people to take in order to:

1) check progress periodically
2) create a focus and goal other than weight loss
3) challenge yourself

Exercise # 1: Pushups or Bench press - max reps in 1:00
(*weight for bench press is 50% body weight)

Exercise #2: Situps or crunches - max reps in 2:00

Exercise #3: Pullups - max reps
(assisted or regular pullups)

Exercise #4: Swim, Bike, Walk or Run for time

Exercise #5: Optional 
Vertical jump
300m run
Agility test
120 yd shuttle run

Have any fitness questions? Send them to me at

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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


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