Whether you’re in the military, law enforcement, the firefighting community, or another physically-demanding vocation – or you want to be – this interview is chock-full of tips and strategies to help you improve your pull-up performance in preparation for a Physical Fitness Test (PFT). He started out at 52 seconds which is an 8:40 pace and ended with 8:35. After the swim and PT portions of the test, usually the run turns into a gut check. Student B:  He is improving still but his pace dropped off after ::30. Phase 2 and 3 of the Navy SEAL / SWCC, EOD, Diver program is about the same level of intensity as Navy SEAL Fitness and is also a good follow-up plan after Phase 1. The 5 lap split was a perfectly on pace for where he finished. Meet former Navy SEAL John B. Allen of https://www.elitemeet.us and a fascinating Instagram account @johnballen416 and hear his unique story of failure, never quitting, learning, and success. The below workout was created by former Navy SEAL Lieutenant Stew Smith. This PST is YOUR entrance exam, so take it seriously. Student C as he started to come close to failing looked up and arched his back for the last few reps to make sure his back was getting into the exercise vs. just his arms. What I look at when giving the PST is the time per 50yds for each of the ten laps as well as the stroke count it takes you to get across 25yd pool. Phase 2 and 3 of the Navy SEAL / SWCC, EOD, Diver program is about the same level of intensity as Navy SEAL Fitness and is also a good follow-up plan after Phase 1. The Complete List of Stew Navy SEAL SWCC, EOD, Diver, PST Phase 1 Workout, Phase 2 and 3 of the Navy SEAL / SWCC, EOD, Diver program, Phase 4 ot the Navy SEAL Key to Mental Toughness. $16.95. He did maintain his stroke count pretty well which helped him keep his 1min lap pace steady through the swim. 500 Yard Swim - Mastering the Combat Swimmer Stroke (See youtube link). $16.95 . stew@stewsmith.com. PS - if you ever start shaking uncontrollably during the final half minute of your pushup test, DO NOT try to get any more reps. (Fall / Winter Weight Gain Cycle) Stew Smith is a graduate of the U.S. Perfect pace if he builds up his endurance for another minute. Navy SWCC Workout, New - Army PRT and CRT Student D:   Started off at 6 min mile pace and slowed down to 7 min mile pace. Student A: Had a perfect 7 min mile pace for the first mile but dropped 15 seconds in the 5th lap. After you have transitioned from the PT portion, focus on steady running pace, inhales/exhales, and arm swings to work through the next 1.5 miles of running. SEAL Training Videos from Phil Black, Some Titles Above available in Print Softcover Format, Navy SEAL Workout Phase 1  Beginner Weeks 1-9, Navy, Air Force, and Coast Guard OCS Workout, The Service Academy Workout (West Point, Navy, Air Force Academy), The Navy, Air Force, Marine Corp Bootcamp Workout. Stew with your comments and questions, e-mail him at If you are an athlete with a strong power / strength background in lifting and not running or swimming, Navy SEAL Fitness is ideal for you. Veteran Navy SEAL Lieutenant, Stew Smith. Student B:  Had a 6-6:30 mile pace throughout the run and kept it steady for one of his best timed runs ever. Too many people place their hands too high or too low, which will weaken your push-ups tremendously. As you can see a few of the guys need to work on their swimming endurance as once they get tired their form turns poor and they add many strokes per length just making you more tired for the rest of the PST. Stewart “Stew” Smith is a graduate of the U.S. Stew has trained thousands of students for Navy SEAL, Special Forces, SWAT, FBI, ERT and other law enforcement professions. Student B:  Has always been weak at pushups and actually improving from previous PST, so his job is to keep doing pushups past the 1 min mark where he failed and dropped to his knees during this PST. takes practice doing pullups, negatives, pulldowns, rows, and other PULLING exercises to get better at pullups. Stew Smith is a graduate of the U.S. When you are shaking you are wasting A LOT of energy that you will need for the remaining exercises of the test AND you will likely not even get 1-2 pushups once you start shaking. Student A,B,C,D - All had proper form for pullups, just some were better than others. After 150yds, his stroke count started increasing as well as his 50yd splits. As you can see from the four students below they all had different experiences in the PST, all tried to pace themselves but they soon found out that building up your endurance is also critical to this test. $16.95. Warrior Workout Volume 3. Instead of thinking only of the FIVE main events of the PST (500yd swim, pushups, situps, pullups, 1.5 mile run), I break it down into 22 smaller points to help understand what the student needs the most help with during the PST and his/her training.