How to Pass a Special Forces Test
So, you are looking to enter into the Special Forces (Navy SEAL, Marine Force Recons, Air Force PJ’s, Green Berets, Rangers) and beginning to train.
Check out these tips on how to pass your entrance test so that you can be selected to join the Special Forces.
It goes without saying but the PST test are all short anaerobic events (2 minute max pushups, etc).
This is completely different than when you get to training as most of those will be long slow endurance (run 5k, swim 1 mile, long ruck, carrying a boat or log on your head all night, etc).
You must train initially for the anaerobic to become great at the initial PST test.
Tip #1
Take a mock Physical Screening Test (PST).
Go to the pool with your buddies and time each other on swim. Count reps for each other on the push ups and sit-ups. Push each other. Record these times and reps in your training log.
Tip #2
Make an honest assessment of your weakness by noting the events that you are below standards. Do you suck at sit ups? Then you will need to work on sit-ups more. Are you a bad @ss fast sub 6 minute runner? Then you will need to just maintain your running speed and work on other events more.
*Remember this.. in the BUDS PST you cannot kip on your pull ups. You must do dead hang pull ups. So practice with all style of pull ups to build your strength and endurance but get really good at dead hang pull ups.
Video – Combat Swimmers sidestroke
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Tip #3
After you have identified your weaknesses – begin work on those individual events. Add in a variety of workouts to build up and increase your times.
Workout #1
Tabata Situps
20 seconds of work
10 seconds of rest
8 total sets of work (4 minutes total).
on a different day you can switch out sit-ups for pushups or pull ups or whatever exercise.
Video – How to improve your mile run
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Tip #4
Make an honest assessment of your self and your abilities. Are you 20 lbs overweight? Too much muscle (this can hurt your times). If so then lose weight. Stay away from the barbell and do hard bodyweight workouts. Many athletes kid themselves into thinking they are only a few pounds over and that they can muscle their way through a test. You are training to be in the pro leagues so you need to stop kidding yourself. This assessment may be your best tip to lower times and raise reps.
Workout #2
Run 800 meter sprint x 1 rest 30 seconds
Run 400 meter sprint x 2 rest 30 seconds between
Run 200 meter sprint x 3 rest 30 seconds between
Run 100 meter sprint x 4 rest 30 seconds between
record all times
Check out this article on how to improve your mile run time.
Tip #5
Run the test in reverse. Do the test with a weight vest (not swimming..duh). Run to the pool and do the test. Mix it up. The key is to rehearse the test inside out so that when your ready to take the test you have already memorized it.
Video – Navy SEAL training push up standards
Hear what a Navy SEAL says about Success and Failure at BUD/S.
Tip #6
Workout for 30 days. Keep a good log book of all workouts, sleep, meals and rest days.
Workout #3
Pull up pyramid
1-2-3-4-5-6-7-8-9-8-7-6-5-4-3-2-1
note time in log book
Check out these Special Forces Swim workouts and Tips:
Tip #6
Breathe. This may be one of the better tips. Athletes get up tight under pressure. Breathing deep between activities will slow down your breathing and your mind will have to follow.
Tip #67
After 30 days re-test again. If you kept a good log book, proper rest, recovery, and good meals you will increase your reps and decrease your swim and run times.
Workout #4
Pavel GTG push ups
every time you walk past the doorway do 5 push ups
next week do 6. Progress on.
Tip #8
If you pay attention and follow the tips and workouts above – You WILL see better times. If not take a look at your training log and see what is missing. If your not keeping a log book your wasting your time. Need more sleep and rest? Better meals – eat cleaner fuel? Too many off days or blowing off workouts showing up late and leaving early? Make an honest assessment.
Workout #5
Five rounds for time of:
Swim 50 meters (side stroke)
25 Push-ups
record time in log book.
Question: What is a good book to read about once you get to BUDS and how to pass?
We like the book Breaking BUD/S: How Regular Guys Can Become Navy SEALs as it gives a good depiction of what to expect when going through BUDS.
I wish that I had read a book like this before I joined the Navy.
Question: Coach Brad; how can I improve sit ups for the next event?
Answer: I would work on improving my plank posisition (push up position). I would do 10 seconds a night for a ladder (add 10 seconds next day) . Work up until you fail. Take a day off and then start back at 10 seconds again.
About the Author:
Brad McLeod knows first hand about mental toughness after being kicked out of a top tier Spec Ops training unit. He failed out of BUD/S the first time after failing a math test (made it through Hell Week and Dive Pool Comp). He came back a year later and graduated and served as an operator on the Navy SEAL Teams.
Today he is one of the most sought after mental conditioning coaches in the world today having recently returned from Ireland, Southern California, Pennsylvania and parts unknown in north Florida. SEALgrinderPT audios and Ebooks have been downloaded in 20 different countries around the globe.
Check out SEALgrinderPT Coaching to help you step up and take hold of your dreams and realize your goals.
Related Articles:
How to improve your Navy SEAL BUDS PST
Special Forces Swim workout #1
Check out this article on Delta Force workout
Check out this article Top 10 Special Forces Gear and Equipment
Check out this article Special Forces boot review
Check out this article Special Forces boot review
Check out this article – Herschel Walkers workout
Check out this article on Green Beret workout tips
Check out this article on Navy SEAL workout
SEAL Team Six workout
Small Space Workout
Train with Swim Fins
Top 10 Things to Get You Kicked Out of Special Forces Training
QUESTION: Coach, what do you like to add to your workout shakes?
ANSWER: I use Athletic Greens in our shakes. It’s got tons of great nutrition—vitamins and minerals. Plus it mixes up easy in milk or water.
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December 5, 2013 @ 10:52 am
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December 5, 2013 @ 10:54 am
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December 1, 2014 @ 12:05 am
My question for you is what is a good suggested pre meal for the day of a big PT test with obstacle test? I have a three hour drive prior to the test so MUST eat approx 3.5 hrs before the test????
December 11, 2014 @ 5:02 pm
For myself I would have an egg or two and a protein shake. Each athlete should try and see what works best for them.
email me brad “at” sealgrinderpt.com and I will send you a free motivational audio
June 24, 2015 @ 3:43 pm
Ive started the Wods on your site and I bought a pull up bar and put a price on it to enter and exit my room. I’m trying hard to get over the minimums of the pst. However the recruiter totally won’t take me serious and says there are no mentors in my area. Any advice?
December 1, 2016 @ 11:53 am
Quick question, I’m aspiring to be a US Army Ranger in my future military career. I found out today a year and a half from now I will have the opportunity to go if I improve my physical fitness. Currently for the Ranger PT test I scored 70 push-ups, 84 sit-ups and a 41 minute 5 mile run, 15 pull-ups, as well as 2 hours 50 minutes for my 12 mile ruck. I was just wondering what tips do you have that can help me not only improve my scores but max out the standards. Thank you for your help i appreciate the email too they are some pretty bad ass tips.
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December 8, 2016 @ 7:20 pm
Check out the tips above to help you improve. What is the one thing that you know you can improve on those scores? Looks like you could improve pushups.
December 16, 2016 @ 1:05 pm
What is a good number of reps to do for pull-ups and push-ups, while doing multiple sets of each?
December 19, 2016 @ 6:26 pm
Have you taken a BUDS PST? if so what are your scores? What are your weaknesses?
November 8, 2017 @ 11:28 am
So as you may have been following me (Jonathan Smith) on Facebook you know that I’ve been doing PSTs and all, well they were going to send in my scores from last week to the draft but I was told today they wanted to get my sit-ups higher before they send in my scores. I’m not sure why but the most I’ve done is 60 in the 2 minutes. I train abs quite a bit but still I can’t seem to get those sit-ups higher. Do you have any tips on how to get more sit-ups? I have a PST Wednesday and I really want to do much better than 60. Thanks!!
December 6, 2017 @ 11:20 am
Are you doing plank drills (pushup position/leaning rest)? I would be doing those every night.
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