Here's How to Maximize Your Performance on Critical PT Tests

Sometimes fitness tests have consequences. Right now, I am waiting to hear from one of the students I coach at the Naval Academy. Whether he can stay as a midshipman comes down to passing a fitness test.

Here is an email from a spec-ops candidate on the other end of the fitness spectrum who needs to perform at his optimal best to be competitive for a career advancement program.

Hey Stew, I have an important fitness test that will be one of the determining factors as to whether I get accepted into a Spec Ops program. Sorry for being vague, but I understand the process of training for the events. I am curious how you would go about setting up the week prior to the test with taper, rest, nutrition and hydration. Any last-minute advice on getting the most out of my test on testing day? Thanks, Sam.

Sam, good job putting in the work. Now all there is to do is to test out some optimal performance methods and find ones that work for you. No matter the level of fitness and degree of importance of a fitness test, you can utilize many of these suggestions and perhaps score better than you ever have before.

Here is a list of options of things to do and not to do before taking this important fitness test.

Sleep

Well-rested equals well-tested. Just as it is best not to stay up all night studying prior to an academic test, getting a good night's sleep is important before a fitness test, since sleep allows you to recover fully from previous workout days. Make sure you lock down a solid eight hours a night, if possible, for the week prior to testing. Here’s an article on the importance of sleep.

Nutrition

The key to eating well is to find nutritious eating options all the time and not just when preparing for a test. You are what you eat when it comes to optimal performance. The quality of calories matters, but so does whether they agree with your stomach.

Don't look at a list of foods and drinks that are good for you and then try them on the first day of an important test. The trial-and-error phase of nutritional timing has to be done weeks in advance during your normal workouts and practice tests.

Test out certain carbs (fruits, vegetables, non-caffeinated sports drinks) before and during the workouts and preparation for tests. See whether they agree with your digestive system, as the last thing you want is to have an issue with your bowels on game day. On test day, make sure you simply eat as you would prior to any workout.

Whether you follow these first two pieces of advice is going to determine nearly 100% of your overall physical performance. This is where you get your energy to push your limits and the ability to be at your best on game day.

Workout adjustment

I usually tell folks not to let a fitness test ruin a week of good workouts, but when performance on a fitness test will be the difference between advancing or keeping your job, you may want to taper a few days prior to the test.

You should still do some form of cardio activity to keep the lungs open. Stretch and work the muscles through a full range of motion (mobility). One of my favorite pre-testing day routines is the mobility day, where you bike or jog for five minutes, then stretch and move your joints for five minutes. Repeat the cycle for 30-40 minutes. Imagine that a yoga class and a spin class had a baby, and you'll get what this mobility day walk-through is all about.

Maybe 4-5 days before the test, give yourself a practice test and see how you do. Cut your normal workout in half the next day and add more stretching and cardio to keep the lungs ready. Two days out from the test, give yourself a day off. The day before the test, do the mobility day linked above as final preparation for game day.

Avoid too much caffeine

Caffeine is not energy. It makes you alert and elevates your heart rate, but it does not give you performance energy like carbohydrates and fats do. My advice is to keep your heart rate down as much as you can and do not artificially be placed into an anaerobic zone when you should be running in the aerobic zone.

Finally, make a performance diary

When you hit a new personal best in any activity, take note of the previous 24 hours and see what you ate, drank, how you slept and how you warmed up before that achievement. That diary may hold the answer you are looking for. On the flip side, do the same when you are at your worst and you may find that many of the above suggestions were neglected.

Last thing, good luck and get in the right mindset to crush that test.

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.

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