One fitness test is bad enough, but any two fitness tests back to back can show you something more than individual weaknesses.
Try a double fitness test and keep track of scores for both. Notice whether you have any drop-offs, then supplement the day with a second workout that focuses specifically on that weakness.
Getting good at back-to-back fitness tests will make taking one for real much easier. If you are planning to apply for some form of spec ops selection, it is not uncommon to endure double tests back to back just so instructors can see how students will handle them.
Here is how it works:
Double Navy PST plus weakness focus (Navy SEAL, EOD, diver, SWCC, rescue swimmer)
- Swim 500 yards
- Push-ups 2 minutes
- Sit-ups 2 minutes
- Pull-ups max
- 1.5-mile run
Rest 5-10 minutes, then repeat in reverse order.
This workout speaks volumes about your strengths and weaknesses. If you do poorly on any one exercise, that is obvious. If you perform well on the first physical screening test but poorly on the second PST (in areas considered strengths), you have an endurance, muscle stamina or work capacity issue.
What is your weakness from the above fitness test? Perform a second workout later in the day to focus on this weakness. Future programming of your workouts should focus on this weakness to see the improvements you need to be competitive. Maintaining strengths and improving weaknesses is a balance of programming that may require a second workout or greatly improved work capacity to accomplish all you have to do in a single session.
Workout #2 depends on your weakness from the above test. Here are the elements of fitness tested with the double PST. Pick one or more of the following to do as a secondary workout that focuses on your weakness:
Upper-body strength and muscle stamina: The first rep of any calisthenics is a strength exercise. Continuing the repetitions for two minutes requires to turn a strength exercise into an endurance exercise. Mixing in some warmup calisthenics, followed by some strength building, would be ideal for someone without a strength background. However, if you come from a strength background, continue with the calisthenics options of the following workout:
Standard PT pyramid with calisthenics: Start at one and go to 10 (or your max until you fail)
- Pull-ups x 1
- Push-ups x 2
- Sit-ups x 3
(Stop at 10 if you need to work on strength with the weighted version below. Continue the back end of the pyramid if you need more muscle stamina focus.)
Weight pyramid (reverse) 10-1: (Added weight lifting if strength is a weakness)
- Pull-ups x 1 (weighted) or heavy pulldowns
- Bench x 1 (heavier each set)
- Biceps/military press movement x 2
- Plank pose 1 min each set of pyramid
Core/hip stamina: Add some other exercises besides sit-ups, though when doing sit-ups, focus on your pace when doing them (ex.: 20 sit-ups in 30 seconds will yield 80 in two minutes if you master that pace). Here is an added hip and lower-back circuit to help you with sit-ups:
- Repeat 2-3 times
- Sit-ups 1 min (goal pace)
- Flutter kicks 25 (4 count)
- Leg levers 25
- Scissors 25
- Hanging knee-ups 25
Cardio with hip movement: Then do some stair runs up and down bleachers for 10 minutes, followed by swimming with fins for 20 minutes to work the hips even more.
Running endurance: If running is weak, practice running and learning your goal pace speed to improve your timed runs. If pain is an issue, do non-impact cardio options between running days (every other day). Here is a classic option for you to add to your running weakness workout:
- Warmup with a 1-mile run -- easy pace (stretch)
- Repeat 8-10 times
- 400-meter run at goal pace
Rest with stretching or another PT exercises (sit-ups, push-ups, squats, lunges) for a minute or less.
If your goal is nine minutes for the 1.5-mile run -- or a six-minute mile pace -- you need to finish all of these 400-meter runs at 90 seconds. No slower and no faster. Commit this pace to your memory; know how it feels to breathe, stride, arm swing, etc., when at that pace. You should be able to start a race and, within 100 meters, know you are on pace to hit your goal. Where most people screw up on this event (and swimming events, too) is they start off way too fast, fall off their goal pace and wind up at a pace that’s way slower than their goal pace. Starting off too fast can ruin your goals if you are not conditioned to run at that pace.
More info on Goal Pace Running
Swimming endurance: If swimming is a weakness, swim more. Typically, it is a combination of technique and conditioning. We do a workout called the 50-50 once people learn the stroke and the fine-tuning techniques required for efficiency.
Warmup with 500-meter swim or 10-minute tread (no hands, if possible)
Repeat 10 times
- Swim freestyle fast/hard for 50 meters
- Swim combat swimmer stroke (CSS) at goal pace for 50 meters
(Rest every 100 meters if you need to but not for long. The goal is to progress to where you can "rest" with your goal pace). That is when you know you are getting in swimming shape.
We do this 5-6 times a week. You have to swim 1,000-1,500 meters a day if you want to get in shape to swim 500 meters fast.
Then you have to get good at swimming 1-2 miles with SCUBA fins if you want to progress to a level to actually make it through BUD/S. We tend to make this workout on leg days and mix in some core (flutter kicks, leg levers) on the pool deck between 500-meter sets to work the hips more.
Most people who are not used to swimming just need to get into swimming shape (and learn an efficient stroke). See common errors for CSS swimming.
Biggest Mistakes with the CSS – Combat Swimmer Stroke
As you can see, there are many elements of fitness required to master this particular fitness test. It can take several months to get good at all of these elements and maintain your other strengths (longer running, longer swims with fins, rucking, load-bearing ability). Or you may find that you are lacking in other elements previously listed as well.
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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