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Special Ops, Police, & Fire Fighting


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Your fitness level may one day be the difference between life and death.  It pays to fit fitness into your schedule.
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Navy SEAL Info  |   Army & SF Info  |   USMC Info |   Special Ops Info FBI Training Info

StewSmith Tactical Fitness Test
"Are you Tactically Fit?"
tactical

"The Dirty Dozen" Now Here in the new
Tactical Fitness book

hot


Stew, Damn the Dirty Dozen is an ass kicking day!!  I'm still working on the swim, our dive guys are showing me a few things.   
Success story: my Wife, Erika loves the tach fitness book. At 42, she has retired from 20 years in the military.
She's a 60% disabled vet, volunteer firefighter, and was hired as a deputy sheriff in March by Ada County here in
Idaho. Thanks to your book, (especially the portion on mental toughness), she's not just keeping up, she's
passing guys half her age at the academy. It's even reflecting at the range, 98% with her .40 cal ;).

Gonna attempt a tire flip record at end of May, the Dept. Doc made me cut handles in the tire, for ergonomics.
I'll send ya a video!!! Thanks again for your dedication to service! You're changing lives. Tim


I was recently asked by an Army veteran if there were other fitness tests out there to challenge/​ test people who want to be “Tactically Fit”. This particular veteran likes to stay as fit as he was while serving more than 10 years ago and still manages an above average Army PFT for age groups 20 years younger.   These are great health and fitness goals to ace a basic PFT, but is it really a Tactical Fitness Test?  No — See the multiple dimensions required in creating a foundation to be “tactically fit” in order to have the ability to perform some of the most dangerous jobs in the world — defending /​ protecting our country and communities.

Tactical Fitness is the new fitness genre and I personally define it as:  The ability to perform military, police, and fire fighter job related skills such as running, rucking, swimming, buddy rescue, equipment carry, requiring upper body and lower body strength and muscle endurance.  I have been wanting to make an all inclusive tactical fitness test for a while now.  The test below has no scientific study behind it, these are simply my opinions what tactical athletes should be able to do.  However, all these events are commonly used testing events used by many military, special ops teams, SWAT Teams, police and fire fighters.

These are the twelve events I call the Tactical Fitness Dirty Dozen that I pulled from various military, police, and fire fighting fitness tests to create an all inclusive fitness challenge for those of you who want to be ready for anything.  There is a grading system that is quite generous in basic pass /​ fail standards as well as an almost impossible max point system of 100 points.

The events justification:

25# Pullup — Weighted pullups are required as most gear a tactical operator wears will weigh anywhere from 15-​​25lbs minus the back pack.  Minimum is 2 reps /​ maxing is 10 reps.  1 point for each rep for a total of 10 points and minimum of 2 reps.

Body Weight bench press — Upper body strength with combination of moving your body weight for multiple repetitions to test pushing power of the tactical athlete.  Minimum points for 5 reps (2 pts) and maximum (10) points for 15 reps.

Dead Lift (1.5x BW) — Can you lift more than your own body weight.  Practicing this event alone will help a tactical athlete learn proper lifting techniques and build a stronger foundation to move heavy weight when required.  1 rep P/​F but 2 points per rep until 5 reps for more points. Minimum points for 2 reps (1 pt) and maximum (10) points for 5 reps.

Fireman carry — Can you rescue your buddy and carry for 100yds?  Pass /​ Fail criteria (5 pts pass)

400m sprint - Can you run fast (no gear)?  60 seconds max points /​ 80 seconds minimum standard.  Sometimes speed is essential.
Minimum points for 80 seconds (1 pt) and maximum (10) points for 60 seconds.

300yd shuttle run - Can you run back and forth quickly (6 x 50m shuttle)?  60 seconds max /​ 80 seconds minimum standard.
Minimum points for 80 seconds (1 pt) and maximum (10) points for 60 seconds

agilitytest.jpg - 17639 Bytes Agility Test - The Illinois Agility Test is a challenging 15-20 seconds test that requires the students to run fast, stop quickly, change directions, and move the body from a laying position to a running stride as quickly as possible. The course is 30 feet long and 15 feet wide. Place four cones 10 feet apart at the 7.5 ft. line and the first and fourth cone at the zero and 30 ft line.                             

Illinois Agility Test — You will have to zig and zag while running at full speed, changing direction often.  Max points of (5) if completed under 15 seconds.  Deduct a point for every second slower than 15 seconds until 19 seconds(1 pt).  Slower than 19 seconds = fail.



Plank pose - Can you hold the plank pose for 1 minute minimum.  Get extra points for every minute after that and max out at 5 minutes.  1 point 1 minute. Add a points for each minute up to 5 minutes.  Max points 5 points.

3 mile timed run — The three mile timed run.  Can you run 3 miles without stopping?  Then you pass.  If you get 18 minutes you max the test and can pick up a few more points if you can keep it under 23 minutes.  10 points for 18 min /​ 1 point less for each 30 seconds until max point time of 23 minutes.

50 lbs ruck in under 1 hour (4 miles) - This is the minimum standard for Army rucking times.  Can you pace yourself at a perfect 15 min mile with 50lb back pack or weight vest.  No need to go too fast on this event.  It is about finishing on a steady pace.  No extra points for getting under 1 hour.  10 points pass or fail.

Swim - Can you swim?  -  If you cannot swim you are ineffective on 75 % of this planet.   Be an asset not a liability to your team, yourself, and your family.  This is a basic survival skill we all should know how to do.  5 Points for just knowing how to swim.

500m swim — Any stroke.  Swim 500m non-​​stop and you pass.  Get 500m in 6 min or less and max out the swim test.  You can get extra points until the 11th minute.  5 points for maxing the swim /​ 1 point less for every minutes until the 10th minute.

25m Life saving buddy tow  - Can you dive to the bottom of a pool (8-​​9ft) grab a unconscious buddy and tow him 25m to the other end of the pool?  Pass or fail — 5 points.

Here is a chart to make it easier to understand:

Exercise Pass /​ Fail Criteria
4 mile ruck (50lbs) 1 hour maximum time
25# Pullups max reps 2 – 10 reps
Bench press (bodyweight) Pass or fail 1 rep:  5 reps — 15 reps for extra points
Dead Lift (1.5x bodyweight) Pass or fail — 1 rep
(2–5 reps for extra pts)
Fireman Carry (P/​F) 100yds of equal bodyweight
400m sprint 60–80 seconds
Shuttle run 300yds 60–80 seconds
Plank pose (P/​F) 1 minute minimum /​ 5 min max
3 mile run (P/​F) 18 minutes to 23 minutes for extra points
IL Agility Test <15 secs to >19 sec
Swim – can you swim?
(P/​F)
Yes /​ no
Swim 500m timed 6 minutes – 11 minutes
Swim – Buddy Tow Pass/​fail – 25m rescue swim

Max points is 100 points if you ace everything.  You can still pass with as little as 40 points.  You must pass all events to pass the test. Give it a try and see where you stand.

The interesting thing about this test is you can arrange the events in any order you wish.  Get creative and develop your own strategy for better performance.  The test can be broken up into two sessions or challenge yourself and go for all events in one long testing session.

ACHIEVE THE SAME GOLD STANDARD OF FITNESS UPHELD BY THE PROS!

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 



Complete List of Books, eBooks, DVDs

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Published Books / DVDs / APPs

NEW - Tactical Fitness - Featuring the Dirty Dozen    |  More Info   |  Book only
The Navy SEAL Weight Training Workout   |  More info   |  Book only
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

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 

The Busy Executive Workout Routine    |  eBook only

Advanced Maintenance and Recovery Program   |  More Info   |  eBook only

The TRX Workout eBook     |  More Info   eBook only

  - Circuit Training 101 eBook      |  More Info   eBook only

 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

 


 

 

 

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