Is a 45-minute PST (500yd swim, Pushups, situps, pullups, and 1.5 mile run) ALL you need to prepare for any of the Navy Spec War / Spec Ops Selection Programs?
Navy Jobs That Require the PST PLUS So Much More
If you think this way, you are not the only one. Most people think this way. Unfortunately, a majority do not prepare past the initial PST before entering SEAL, SWCC, EOD, or Diver training programs. Thus, there are failed attempts and high attrition rates each year. Most selection programs take 6-12 months before full qualification is achieved. Annual attrition rates show the lack of preparedness in every class.
You have to prepare with two phases of training in mind:
Phase 1 of Tactical Fitness - Get Accepted TO the Training. This includes the PST with high scores so you can pass it even on your worst day. Medical screenings, ASVAB test scores, academic requirements, and other recruitment issues that prevent people from joining.
Start Today! This is the program to crush the PST and not waste time.
Phase 2 of Tactical Fitness - You Have to Spend More Time Focused on Getting THROUGH the Training. There will be longer runs, longer swims with fins, pool skills (treading, underwater swims, knot tying on breath holds, life-saving, and drownproofing. If you do not know what those are, research them (click links). Wait, there is more. Higher rep calisthenics, obstacle courses/rope climbs, load-bearing with rucking, log PT, and boats exist. You need a foundation of strength on top of muscle stamina and cardio endurance. Run - ruck - swim.
You have to start preparing for specific events!
If you have a decent foundation of strength and endurance, you may not need more than a few months. See Navy SEAL Workout (Phase 2/3).
However, if you lack much of the well-rounded ability required, consider taking more time to get good at everything by learning about Seasonal Tactical Fitness Periodization—a system created over 25 years ago to build all the components of fitness (strength, power, speed, agility, endurance, muscle stamina, mobility, flexibility, and grip).
Many People Do NOT Realize They May Need More Than a Year of Preparation to Turn Weaknesses into Strengths and Improve Current Strengths
Year-Long Tactical Athlete / Selection Prep System:
Seasonal Tactical Fitness Programs Will Build Optimal Performance and Specifically Address Weaknesses in Each Phase
Consider the long-term training system of the seasonal tactical fitness model as it offers the opportunity never to neglect your weaknesses, helps with flexibility and mobility, and puts you at a level of physical ability where you are happy with your overall ability to just about anything. We have a system where the strengths and weaknesses dictate our training. Check it out: What is Seasonal Tactical Fitness Periodization?.
There is More to StewSmithFitness.com Than You May Know
Who is Stew Smith? Coach, Trainer, Author, Podcaster
I'm the former Navy SEAL that special ops candidates go to for books, ebooks and online coaching to prepare themselves to get to and through intense tactical assessment and selection programs and qualify for service in their chosen tactical profession. See More at StewSmithFitness.com
Quick Summary:
(NEW - Consulting Call) - Need personal help adjusting workouts? Worried about whether you are on the right track? Let Stew help.
- FREE Fitness (all topics) / Mindset Articles and Workouts - Latest info on training for any goal! (over 1000)
- eBooks, Books and eBooks in PRINT (over 40 options)
- Spec Ops Swim Critiques on social media - YouTube, TikTok, Instagram
- Live QA / CSS Critiques Mon / Tues 9am (YouTube, TikTok, Instagram)
- Podcasts (over 200)
- Stew Smith Fitness APPs - Triad version, Pushup Push APP, Pullup Push APP, FBI workout APP
- FREE Navy SEAL Exercises Apps - iPhone, Android
- Membership Site - Get access to 100s of week of training programs and unpublished workouts we are currently doing each week. Constantly updated weekly with new articles, videos, and workouts of the week.
- Tactical Fitness Course - 80 minutes to learn how to get both TO and THROUGH spec ops selection programs.
- Online Coaching - Get personalized programming designed for your goals, abilities, time per day, days per week, equipment/facilities...etc.
Dive deeper into Tactical Athlete training and mental toughness by exploring Stew Smith Fitness Programming for the Tactical Athlete online store. Uncover the strategies and techniques elite forces use to push past physical and mental barriers. Visit StewSmithFitness.com now and equip yourself with the tools for success for many special ops level selection programs in the military and police world.
Books and eBooks Available (All Levels of Fitness)
The Specific Military / Special Ops Physical Fitness Workouts
Navy SEAL Workout Phase 1
Navy SEAL Workout Phase 2 - 3
Navy SEAL Workout Phase 4 Grinder PT
Navy SWCC Workout
Army PFT Workout (Prep For Rucking, OPAT, ACFT)
Army Special Forces / Ranger Workout
Army Air Assault School Workout
Army Airborne Workout
Advanced Running Program - Special Ops Supplement Plan
USMC RECON / MarSOC Workout
USMC OCS / TBS Workout
USMC IST and PFT
The Combat Conditioning Workout
Air Force PJ / CCT Workout Battlefield Airman Prep Course
The UBRR Upper Body Round Robin Workout / Spec Ops version
The Coast Guard Rescue Swimmer / Navy SAR Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Boot Camp Workout
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The Law Enforcement Physical Fitness Workouts
The FBI Academy Workout | FBI Workout Vol 2
The DEA Workout
The FLETC Workout - Ace the PEB
The PFT Bible: Pushups, Sit-ups, 1.5 Mile Run
The Fire Fighter Workout - Ace the CPAT
Calisthenics and Cardio
Online Coaching Options
Online PT CLUB - Premium Coaching -
Do you need a program that works for you? We can customize it to your personal goals and help you fit it into your day with the equipment you have available. Let us be your training partner and coach.
Many people ask me the difference between the Premium Program and the Online PT CLUB Coaching. The people on either program receive personalized training from me - Stew Smith - to best fit your abilities, goals, time per day, days per week, facilities, and equipment. We communicate regularly about your progress, and your feedback helps me create next week's plan for you. There is no template workout. See you later. These programs are made 1 week at a time with YOU and ME in communication to figure out how best to create the following week.
Tactical Fitness Course - Getting TO the training does not guarantee you get THROUGH the training. Learn about the two phases of tactical fitness you need to develop thoroughly before getting to BUDS. Check out the Online Course - Getting TO and THROUGH Special Ops Selection.
Member's Only Content / Services Program!
If you want access to years worth of workouts, favorite workouts of the week, free fitness APP, closed Facebook Group, video / picture library of exercises, and more access to LIVE Q/A sessions check out the Stew Smith Fitness Members Section.
The dashboard below has the links to all the information, archives, videos, and links to workouts, podcasts, live Q and A lessons.
