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 StewSmith.com 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:

Navy SEAL - BUDS
Army Special Forces
Army Rangers
Air Force PJ /CCT
 RECON Marine
US Naval Academy
Army, Navy, Air Force, USMC Bootcamps
FBI
DEA
FLETC - Federal Law Enforcement
Weight loss plans for people 75+ lbs over weight
Fitness plans for women with children
Diabetics
Heart Attacks Victims and others


In each of the above workouts the following different exercises were tested:

Pushups, situps, pullups
500 yard swims
1.5 mile, 2 mile, 3 mile, 5 mile runs
Flutterkicks
25m 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 upperbody exercises, a lowerbody exercise and one or two cardiovasular 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 joing 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 shuttlerun

                                                                                                                              
                                
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                 Stew Smith, former Navy SEAL and fitness writer is certified by the National Strength and Conditioning Association (www.nsca.com) as a Certified Strength and Conditioning Specialist (CSCS).  Email him personally at stew@stewsmith.com or stew@mycustomworkout.com

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