1. Stair Climb
   Move to the fifth floor with highrise pack (four flights of stairs)
   
2. Hose Hoist
   Pull donut roll to fifth floor
3. Forcible Entry
   Drive the beam five feet
4. Hose Advance
   Drag the nozzle 75 feet and hit a target
5. Victim Rescue
   Drag the 175 lb. dummy
   

More information at www.firefighter-challenge.com

The following tests include Strength, Power, Cardiovascular Endurance, Flexibility, Speed, Agility, Speed Endurance, Muscular Endurance, and Percent Body Fat

STRENGTH
BENCH PRESS MAX*
POSITION     EXCELLENT  GOOD  AVE POOR
Receivers          300   275  250  225
Quarterbacks
Kickers   

Running Backs      350   325  300  280
Defensive Backs  

Linebackers        400   375  350  325
Tight Ends

Offensive Line     425   400  375  350
Defensive Line

STRENGTH
SQUAT MAX*
POSITION     EXCELLENT  GOOD  AVE POOR
Receivers          400   375  350  325
Quarterbacks
Kickers   

Running Backs      500   475  450  425
Defensive Backs    475   450  425  400

Linebackers        500   475  450  425
Tight Ends

Offensive Line     600   570  540  510
Defensive Line     550   525  500  475

*Predicted max from a number of reps of a certain weight that uses the Bryzinski Linear Regression Equation to predict the maximum weight. Reliability of the prediction decreases for rep count greater than 10 reps.

POWER
VERTICAL JUMP (INCHES)
POSITION   EXCELLENT  GOOD   AVE  POOR
Receivers       34.0  31.0  29.0  27.5
Quarterbacks
Kickers   

Running Backs   33.0  30.5  28.5  27.0
Defensive Backs   

Linebackers     32.0  30.0  28.0  26.0
Tight Ends

Offensive Line  28.5  27.0  25.5  24.0 
Defensive Line   

CARDIOVASCULAR ENDURANCE
MILE-AND-A-HALF RUN
POSITION     EXCELLENT   GOOD      AVE    POOR
Receivers         8:30   8:45     9:00    9:15
Quarterbacks
Kickers   

Running Backs     8:45   9:00     9:15    9:30
Defensive Backs  

Linebackers       9:00   9:15     9:45   10:00
Tight Ends

Offensive Line   10:00  10:20    10:40   11:00
Defensive Line    9:30   9:45    10:00   10:15

FLEXIBILITY
SIT AND REACH (DISTANCE IN INCHES FINGERTIPS CAN PASS FEET WHEN LEGS ARE STRAIGHT)
POSITION     EXCELLENT  GOOD  AVE POOR
Receivers          +6     +5   +4   +3
Quarterbacks
Kickers   

Running Backs      +6     +5   +4   +3
Defensive Backs  

Linebackers        +5     +4   +3   +2
Tight Ends

Offensive Line     +5     +4   +3   +2
Defensive Line

FLEXIBILITY
LOWER BACK EXTENSION (Distance from chin to floor when athlete extends back from a prone flat position)
POSITION     EXCELLENT  GOOD  AVE POOR
Receivers          +22   +20  +18  +16
Quarterbacks
Kickers   

Running Backs      +22   +20  +18  +16
Defensive Backs  

Linebackers        yle="font-family: courier new,courier,mono;">+22   +20  +18  +16
Tight Ends

Offensive Line     +22   +20  +18  +16
Defensive Line

SPEED
40 YARD DASH
POSITION    EXCELLENT  GOOD   AVE  POOR
Receivers         4.4  4.50  4.60  4.70

Quarterbacks      4.7  4.80  4.90  5.00
Kickers   

Running Backs     4.5  4.60  4.70  4.80
Defensive Backs   4.4  4.50  4.60  4.70

Linebackers       4.6  4.70  4.80  4.90
Tight Ends

Offensive Line    4.9  5.10  5.25  5.40
Defensive Line    4.7  4.85  5.00  5.10

AGILITY
PRO AGILITY RUN – 5 yards – 10 yards – 5 yards, changing direction. Straddle center line; turn and run 5 yards – touch, turn back and run 10 yards; touch, then turn and run final 5 yards
POSITION    EXCELLENT  GOOD  AVE  POOR
Receivers         4.2   4.3  4.4   4.5

Quarterbacks      4.4   4.5  4.6   4.7
Kickers   

Running Backs     4.2   4.3  4.4   4.5
Defensive Backs  

Linebackers       4.3  4.4   4.5   4.6
Tight Ends

Offensive Line    4.6  4.7   4.8   4.9
Defensive Line   

SPEED ENDURANCE
SUSTAIN HIGH PERCENTAGE OF WORK ON REPEATED SPRINT WORK OF 10 STRAIGHT 40’s with 15 seconds rest. Take average of ten sprints and divide by the personal best for the 40 yard dash.

POSITIONS  EXCELLENT  GOOD   AVE  POOR
ALL              96%   93%   90%  <90%

UPPER BODY MUSCLE ENDURANCE
BENCH PRESS HI REPS MAX WITH PRESCRIBED WEIGHT FOR POSITION
POSITION   EXCELLENT  GOOD   AVE  POOR
Receivers        20     16    12     8
Quarterbacks    
Kickers
(185 LBS)  

Running Backs    25     20    16    12
Defensive Backs
(225 LBS) 

Linebackers      30     25    20    16
Tight Ends
(225 LBS)

Offensive Line   35     30    25    20
Defensive Line
(225 LBS)   

PERCENTAGE BODY FAT

POSITION     EXCELLENT  GOOD  AVE POOR
Receivers         <=6      7    8   >9

Quarterbacks      <=7      8   10  >11
Kickers   

Running Backs     <=6      7    8   >9
Defensive Backs  

Linebackers       <=8    
  9   10  >11
Tight Ends

Offensive Line   <=14     15   16  >17
Defensive Line   <=12     13   14  >15

Naval Special Warfare Center – Basic Underwater Demolition/SEAL (BUD/S) Training

SEAL training is extremely demanding, both mentally and physically, and produces the world’s best maritime warriors. Our focus during this training is based on three core pillars:

• Men of Character: The nature of our mission requires men who will uphold the Navy Core Values – Honor, Courage, and Commitment.

• Physical: The nature of our mission also requires men who are physically fit and capable in every environment, especially the water.
• Technical: Finally, maritime Special Operations require SEALS who are intelligent and can quickly learn new tasks.

Naval Special Warfare Training – Following basic training at Recruit Training Command, Great Lakes, IL, and basic rating training, you will begin Basic Underwater Demolition/SEAL (BUD/S) Training in Coronado, CA. This six-month course of instruction will focus on physical conditioning, small boat handling, diving physics, basic diving techniques, land warfare, weapons, demolitions, communications, and reconnaissance.

First Phase (Basic Conditioning) – 8 weeks – First Phase Trains, develops, and assesses SEAL candidates in physical conditioning, water competency, teamwork, and mental tenacity. This phase is eight weeks long. Physical conditioning with running, swimming, and calisthenics grows harder and harder as the weeks progress. You will participate in weekly four mile timed runs in boots, timed obstacle courses, swim distances up to two miles wearing fins in the ocean, and learn small boat seamanship.

The first three weeks of First Phase will prepare you for the fourth week, better known as “Hell Week.” During this week, you will participate in five and one-half days of continuous training, with a maximum of four hours sleep total. This week is designed as the ultimate test of one’s physical and mental motivation while in First Phase. Hell Week proves to those who make it that the human body can do ten times the amount of work the average man thinks possible. During Hell Week, you will learn the value of cool headedness, perseverance, and above all, TEAMWORK. The remaining four weeks are devoted to teaching various methods of conducting hydrographic surveys and how to create a hydrographic chart.

Second Phase (Diving) – 8 weeks – Diving Phase Trains, develops, and qualifies SEAL candidates as competent basic combat swimmers. This phase is eight weeks long. During this period, physical training continues and becomes even more intensive. Second Phase concentrates on combat SCUBA. You will learn two types of SCUBA: open circuit (compressed air) and closed circuit (100% oxygen). Emphasis is placed on long distance underwater dives with the goal of training students to become basic combat divers, using swimming and diving techniques as a means of transportation from their launch point to their combat objective. This is a skill that separates SEALs from all other Special Operations forces.

Third Phase (Land Warfare) – 9 weeks – Third Phase trains, develops, and qualifies SEAL candidates in basic weapons, demolition, and small unit tactics. This phase of training is nine weeks in length. Physical training continues to become more strenuous as the run distance increases and the minimum passing times are lowered for the runs, swims, and obstacle course. Third Phase concentrates on teaching land navigation, small-unit tactics, patrolling techniques, rappelling, marksmanship, and military explosives. The final three and a half weeks of Third Phase are spent on San Clemente Island, where students apply all the techniques they have acquired during training.

BUD/S Training Timeline

• Indoctrination (5 weeks)
• Basic Conditioning (8 weeks)
• Diving (8 weeks)
• Land Warfare (9 weeks)
• Basic Parachute Training (3 weeks)
• Receive Naval Special Warfare Classification – (NEC) Code

SOURCE: Official U.S. Navy SEAL Information Web Site

Exercise-Reports recommends that you check official sites for updates. Information provided on this report could be outdated.

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Enlisted Physical Screening Test (PST) Description

REF: (a) MILPERSMAN 1220-150

I. Overview:

a. The physical screening test is designed to assess the applicant’s physical ability to undergo initial training. The test will be administered exactly as indicated. No waiver will be granted for failure to successfully complete the physical screening test.

b. The run/swim times and push-up/sit-up/pull-up standards are minimum standards only. Maximum effort is required for all exercises and will be reported on the physical fitness screening test form submitted with your application.

II. SEAL PST

a. 500-yard swim using breast and/or sidestroke  in under 12 minutes and 30 seconds

10-minute rest

b. Perform a minimum of 42 push-ups in 2 minutes

2-minute rest

c. Perform a minimum of 50 sit-ups in 2 minutes

2-minute rest

d. Perform a minimum of 6 pull-ups (no time limit)

10-minute rest

e. Run 1 ½ miles wearing boots and long pants in under 11 minutes and 30 seconds.

SOURCE: Official U.S. Navy SEAL Information Web Site

Exercise-Reports recommends that you check official sites for updates. Information provided on this report could be outdated.

PHYSICAL PREPARATION
If being a SEAL is your goal, you have at your
disposal numerous resources available (i.e.,
personal trainers, books, videos, etc.), achieving
a high level fitness should be your goal this is
one of the best ways to prepare yourself for the
rigors of BUD/S training and beyond.

Competitive PST scores
500 yard swim     10:00 min
Push-up              79
Sit- ups             79
Pull-ups             11 (dead hang)
1.5 miles         10:20 min

Source: Official U.S. Navy SEAL Information Web Site

Exercise-Reports recommends that you check official sites for updates. Information provided on this report could be outdated.

The information in this article is under construction and has not been confirmed!
THESE TABLES AND FORMULAS ARE UNDER CONSTRUCTION NOT READY FOR USE

The Bruce Protocol Treadmill test is used in Cardiac Stress Testing and is used for Maximal Exercise Tolerance Testing. The test begins at 10% incline or grade and 1.7 mph speed. Workload increases every 3 minutes until arrhythmias or symptoms abort the test or until subject reaches a predetermined goal such as Target Heart Rate or Stage Goal.
 
STAGE   TIME     SPEED   GRADE    PACE (min/mile)  METs/VO2
  1    0 min   1.7 mph     10%       00:35:17       4/16
       1 min                                      
       2 min                                      
  2    3 min   2.5 mph     12%       00:24:00       7/25
       4 min                                      
       5 min                                     
  3    6 min   3.4 mph     14%       00:17:38      10/36
       7 min                                     
       8 min                                      
  4    9 min   4.2 mph     16%       00:14:17      12/42
      10 min                                   
      11 min                                    
  5   12 min   5.0 mph     18%       00:12:00      14/52
      13 min                                    
      14 min                                     
   6  15 min   5.5 mph     20%       00:10:54      17/59
      16 min                                     
      17 min                                     
   7  18 min   6.0 mph     22%       00:10:00      19/68

The treadmill calculations below give the relative oxygen consumption for walking and running. The changeover from walking to running occurs between 3.0 and 3.5 mph and there is a different formula for running than walking.

             
             
calculator              
O2 CONSUMPTION TREADMILL WALK
What is the relative oxygen consumption of walking 3.4 mph at a 14% treadmill grade?
In the expression below we are adding a resting component, horizontal component and a vertical component of oxygen consumption.

In the formula below can replace ‘3.4′ (both mph) and .14 (percent grade) with your numbers.   
        

   
   
   
 
Resting component = +3.5 ml O2/kg/min also known as 1 MET
Horizontal component =  Speed (meters/min) X .1 ml (O2/kg/min)/(m/min)
Vertical component = Grade X speed m/min X 1.8 ml O2/kg/min
1 mph = 26.8224 meters/minute.
Horizontal component oxygen consumption = .1 ml (O2/kg/min)/(m/min)
Vertical component oxygen consumption = 1.8 ml O2/kg/min/(m/min)

3.5 + (3.4 *26.8224)*.1 +.14 * (3.4 *26.8224) * 1.8 = 35.60 …

EXAMPLE answer in the equation should read
35.60 … (ml O2/kg/min)

                           
             
  calculator                                         
O2 CONSUMPTION RUN/JOG TREADMILL
What is your relative oxygen consumption for a run/jog on treadmill?
               
In the expression below you can replace the ‘6.0′ (mph in horizontal and vertical component) and the ‘.03′ (grade).

 

     
   
   

Resting component = 3.5 ml O2/kg/min also known as 1 MET.
Horizontal component = Speed (meters/min) X .2 ml (O2/kg/min)/(m/min)
Vertical component = Grade X speed (m/min) X .9 ml O2/kg/min
1 mph = 26.8224 meters/minute.
Horizontal component oxygen consumption = .1 ml (O2/kg/min)/(m/min)
Vertical component oxygen consumption = 1.8 ml O2/kg/min/(m/min)
             
3.5 + (5.0 * 26.8224 * 0.2) + (.18 * 5.0 * 26.8224 * 0.9) = 52.04 … ml O2/kg/min             
             

EXAMPLE answer in the equation should read
52.04 … ml O2/kg/min

             

 

 

For more information on this topic, check Chapter 5 in

ACSM’s Guidelines for Exercise Testing and Prescriptions, 6th ed.
 (Philadelphia: Lippincott Williams & Wilkins, 2000), 98.

Physical Activity Readiness Questionnaire

U.S. Olympic Team Softball pitcher Jennie Finch trains 6-8 hours per day. Jennie Finch is an Olympic gold medalist and former Arizona All-American.

Source: In her own words in an interview about her signing with the Chicago Bandits of the National Pro Fastpitch League broadcast on the Final Word on Fox Sports Chicago,  DEC 19 2004.

Note information on the Finch Windmill.

Official Site:
www.jenniefinch27.com or www.jenniefinch.net

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