Here Are Specific Ways to Work on Your Fitness Weaknesses

After taking a standard military fitness test, you may find that you have a specific weakness, especially if you are failing or close to failing an event. The traditional military fitness test will only measure a few elements of fitness, so previous generations could just focus on calisthenics or improving running times.

However, the newest tactical fitness tests address other elements of fitness, such as power, speed, agility, grip, endurance and muscle stamina. After taking these tests, you may discover weaknesses that may require more attention before the next time you take one of these new, all-encompassing tactical fitness tests.

Here are some specific routines to address any fitness test performance weaknesses. These supplemental training programs can be added to group PT or your own lift training.

Your weakness usually will be an exercise that you do not normally do, so lifters will need help running. Runners will need help lifting or doing higher-repetition calisthenics that require upper-body strength and stamina. We all have weaknesses that can be exposed during these tests or via job performance.

Timed Run Events

If you need to focus on timed run events, make sure you spend some time in your training day focused on your desired pace. Try this for a supplement to your current training program:

Goal pace running (more information): Whatever your timed-run distance might be, add one-third to the total distance but done in 400- to 800-meter or mile intervals. For instance, if you have a 1.5-mile test, do two miles of intervals broken up like this:

Repeat eight times.

• Run 400 meters at goal pace (example: 7-minute mile = 1:45)
• Walk 100 meters to rest

Calisthenics Events

If you are having issues with the standard military testing exercises such as pull-ups, push-ups, sit-ups or plank poses, you need to practice them a few times a week. At the most, do them every other day. There is no need to do these exercises every day when you are trying to improve your max repetitions in a timed event.

In my opinion, there is no better workout than the pyramid program, as it has a warmup, max-out and cooldown built in. You will see improvement over multiple weeks as you progress with the steps of the pyramid; you will build your muscle stamina and overall work capacity.

The PT Pyramid

Swim Events

Some military fitness tests allow for swimming in place or running. Your swimming skills will be tested if you are seeking a tougher military job that involves diving, rescue swimming or special operations.

If swimming is a weakness, here is a conditioning workout that will help. However, swimming is more technique than anything, so learning how to swim properly is going to be the biggest factor that improves your swim time.

50-50 Workout for Swimming Technique/Conditioning

Swim 500 meters to warm up. The goal here is to make the 500-meter swim distance "just a warmup" as you prepare to take the test.

Repeat 10 times.

• Swim 50 meters freestyle fast
• Swim 50 meters easy stroke (CSS or breaststroke)

Take no rest, if possible. Use the 50-meter easy swim as a "rest" or take 15 seconds to catch your breath, if necessary.

Lifting Events

There are many ways to add lifting events to your training week, though you may want to arrange them according to your split routine. Add in sprint, drag, carry events on upper-body days and do a supplemental lift after a run or ruck day to include events, such as deadlifts, medicine ball power throws or sled pulls that will be tested on the Army combat fitness test (ACFT).

If you can, mix in lifts after a warmup of calisthenics using the same PT pyramid above.

Speed and Agility Events

Some new tests involve both an agility test and fast running while carrying moderately heavy objects like ammo cans or kettlebells. Some are just short distances done at full speed.

These also take practice to build up your grip, lungs and legs for events like the sprint, drag, carry in the ACFT or ammo resupply in the USMC CFT. Adding these types of exercises should be done when the legs are warmed up from moderate-paced running before you start sprinting or changing direction quickly. This is a tough mix of workouts for a more advanced level of fitness.

The tactical athlete needs to be good at all the elements of fitness:

• Strength
• Power
• Speed
• Agility
• Endurance
• Run
• Swim
• Ruck
• Muscle stamina
• Grip
• Flexibility
• Mobility

These new fitness tests, which are growing in popularity with tactical trainers, will expose a variety of weaknesses, but the standard military fitness tests are also challenging. Both kinds of tests require some specific training if you're looking to get better.

These ideas will help balance out your strengths and weaknesses during training and help you crush any future fitness test. However, the main goal is to be better equipped to perform the challenging physical tasks of your current job. Train specifically and see results in all areas start to improve, along with your overall tactical abilities.

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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