10 Things to Consider When Training for Any Tactical Fitness Goal

Tactical fitness-related goals require a fitness test to get accepted into a program, then you must endure a selection program to join the ranks of the military, special ops, police or firefighters.

A successful candidate's mindset focuses on the selection phase of the training as something you have to do to get to the desired military profession. Successfully navigating through the selection will depend on your preparation that you do 1-2 years prior.

Here are 10 items you need to consider when preparing yourself for any physically challenging program that boasts high attrition rates:

1. What Is Your Athletic/Activity History?

Did you play sports in high school or college? Did you work a manual labor job during the summers or after school?

The answers to these questions tell a tactical fitness professional whether you have a foundation of teamwork, mission-oriented fitness training or pure work capacity.

2. Are You a Strength or Endurance Athlete? 

Your athletic history also will determine whether you were more of a strength or endurance athlete. Did you do sports that required heavy weights, sprinting and power, or were you more endurance oriented with running or swimming sports? Did you do both? 

This one is important. You will have obvious strengths and weaknesses with future military testing events. An ideal candidate for most special-ops programs will have a background in both types of sports.

3. What Was Your Previous Year of Training Like?

What have you been doing recently? Have you been training hard? If so, how? Running long distances? Lifting heavy weights? Mix of calisthenics and weights? Or have you done no physical activity and just worked and finished school? 

This answer can determine how long your training program should be. What are your current PT scores to get accepted into the training?

4. What Is Your Current Height and Weight?

You may have to lose significant weight to get into your branch of service or training program just so you can run or do more pull-ups. You may be small and need to add muscle mass. You may be huge and need to lose some weight. There is no ideal height and weight, just results.

You need to be light enough to run, jump, climb and move your body around, but you need to be strong enough to handle rucks and carrying boats, logs and people when required.

5. What Are Your Strengths and Weaknesses?

Tough selection training programs will reveal your weaknesses within the first few days. Typically, we all have a weakness involving one or more elements of fitness (strength, power, speed, agility, endurance, muscle stamina, mobility, flexibility, hand-eye coordination, water skills). 

For instance, the powerlifting football player typically will not have an issue with log PT, but will start the journey considering anything more than 100 yards is long-distance running. The endurance guy may be able to swim or run for miles with no problem, but get crushed under a log during log PT. Focusing on the weakness may take more time than you think, especially if you have to learn how to swim and get comfortable in the water at the same time.

6. What Are The Specifics to Get to Your Goal?

What is the fitness test in which you are competing against others to get the opportunity to get to the selection program? You have to ace the fitness test first to get to your goal challenge. Your training plan should include workouts that look like your fitness test, as well as help you develop a strategy to master the events at your optimal level.

7. What Are the Specifics to Get Through Your Goal?

Then you have to get through the training. This will require making your body stronger to endure the heavy events and faster for the long events. Practice many of the specific challenges that you have heard of, like swimming for miles with fins, weekly four-mile timed runs, obstacle courses, rope climbs, soft sand runs, mountain rucks, log PT, etc. 

Building a strong, fast and capable body that can endure several weeks or months of this type of training is now the goal. This also takes time.

8. What About Your Running Progression?

Most training programs require running. Lots of it. You typically will run more in the selection phase than you ever will as an active-duty operator. But that is the hurdle you have to endure. Some say these programs are "running man's games." They are, but they are much more than that. 

Do not be scared about losing some of your strength because of the high running mileage you are doing several months prior to selection. This happens. You can maintain enough strength with calisthenics and occasional lifts. Failing to run fast enough to meet the standard or not having enough running under your belt to endure training without an injury are highly common reasons for an unsuccessful attempt at your dream job.

9. How Important are Swimming Skills?

You do not have to be a world-class swimmer to become a member of a special-ops unit. But you do need to be good in the water, efficient enough and competent even when the day turns to night and the water is murky and cold. Swimming faster than average, treading water, relaxing when submerged, comfortable with SCUBA diving and other water skills are essential to any water-related program.

10. What About Rucking Ability?

You might be a great runner, but can you put on 50 or more pounds and go for miles? More than 20 miles? Rucking marches in the military are usually marathon-length events that require smart hydration, electrolytes, nutrition and foot care. 

First, you have to be strong enough to carry a ruck and then gain the endurance to carry it forever.

So if you ever ask someone "what should I do to train" or "how long should I prepare," the answer is: It depends. Ask yourself these questions to consider your next steps. Depending upon your level of fitness and weaknesses, a typical focus on spec-ops training programs can take 1-2 years or as little as 6-9 months. 

It just depends.

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. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

Want to Learn More About Military Life?

Whether you're thinking of joining the military, looking for fitness and basic training tips, or keeping up with military life and benefits, Military.com has you covered. Subscribe to Military.com to have military news, updates and resources delivered directly to your inbox.