So I wanted to do a little something about Physical Fitness Tests for security contracts. It’s important stuff, because if you don’t pass these tests, you won’t get the job. In the Smokejumpers, we called it “running for your job” every year. And for those of you who were in organizations that required yearly or even quarterly PFT’s, you know how much of a pain in the ass they can be. So it is important to keep up with your fitness.
Now with security contracting, you have the same thing, but with a different twist. You never know who you are going to get a job with, and the standards are always different from company to company. Or sometimes the company implements a PFT out of the blue, do to some new policy that came down the pipe. So being ready for the various PFT’s out there can be kind of a challenge.
The best thing to do, is to train to a level that would satisfy any PFT from any company. And this is what I have attempted to do with the information below. This is not a complete list of companies by any measure, nor is it particularly current. But what this does, is give you an idea of what is expected out there over the last couple of years. And as a disclaimer, you need to develop your own plan based on your own research and talking with the companies. I don’t want to give the impression that if you train to my standards below, that it applies to you. There are too many factors(age, body weight, etc., location) and all I am attempting here is to show you my methodology.
From the information below, we can start to see some patterns in what is expected. What I will do is list those standards for each type of exercise, based on the most stringent requirements of the grouping below. Also, you should keep in mind the location of the PT test’s. If you have to do a test up in the mountains, and your not ready for that elevation, then that can be a problem. The SOC test is like that. Or running body armor on can be a challenge, if you haven’t done that in awhile.
Also, this list is geared towards my age group(late 30’s). I advise the readership to come up with your own standard, and constantly modified to the changing times. The Army and Marine PFT tests are a good start to get you going, but do your own research and ask around to keep up to date. The Military.com blog I mention below is a great resource about military/law enforcement training as well.
My standards give you an idea of what you need to be thinking about. Of course you should always try to go beyond the minimums and train to beat your last score. Plus, it makes good sense all around to be in shape for this kind of work and be ready for the rigors of combat. Enjoy, and I look forward to any input about the subject. –Head Jundi
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My Minimum Fitness Standards
300 meter sprint: 81 sec.
1 1/2 mile run: 12:00 minutes
1 mile run: 8:00
2 mile run: 18:18
3 mile run: 29:00
Push Ups: 45
Sit Ups: 45
Dead Hang Pull Ups: 5
Bench Press: Body Weight
Full Kit Standards(35lbs)
50 yard person drag(same weight)
3oo yard run
1/4 mile with one Set of Stairs: 2:30
Obstacle Course(ladders, walls, crawling, running)
Lifting and Carrying (2) 30lb Ammo Boxes
Please See Military.com Fitness Blog for More Ideas For Passing PFT’s.
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WPPS (for a 38 Year Old Person)
Flexibility Test (touching toes): 19.50 inches
Bench press(% of Body Weight Pushed): 94.60%
1.5 Mile Run(Minutes): 12.30
Agility (Secs)*: 17
* this is a shuttle run in between cones, very short distance
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Dyncorp Qatar Security Forces PT Test (circa 2004-2005)
1 Kilometer in 7 minutes
20 Pushups in under 2 minutes
20 Bent Knee sit-ups in under 2 minutes
Carrying or Dragging a person of the same weight 16 meters in 1 minute
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SOC (Spring 2007)
2 miles in 22 minuntes
45 pushups in 2 minutes
45 sit ups in 2 minutes
3 dead hang pullups
50 yard buddy carry
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APFT(Army Physical Fitness Test-Used by Some Companies)
For a 38 year old male(minimum score)
Pushups: 34
Sit ups: 38
2 Mile Run: 18:18 minutes
Check the Charts Here
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Marine Corps Fitness Requirements
For a 38 year old male(minimum score)
Pullups: 3
Crunches: 45
3 Mile Run: 29:00 minutes
Check The Charts Here
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MVM (Summer 2008)
Run 1.5 Miles in 12 minutes or less.
Run ¾ mile then drag a 200lb dummy 50yds and then run ¾ mile in less than 14.5 minutes
Be able to run 3 – 100 yd sprints in kit to include ballistic plates and magazines.
Not have any injuries that prevent you from participating in training.
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MVM (Circa 2007)
PT TEST REQUIREMENTS
OBJECTIVE: Complete timed physical fitness events
TASKS:
Timed 3 Mile Run
Push Ups (Max Number in 1 Minute)
Sit Ups (Max Number in 1 Minute)
Pull Ups (Max Number in 1 Minute)
STANDARD: All events will be completed to maximum individual ability
OPERATIONAL READINESS EVALUATION
OBJECTIVE: Complete job related events while wearing mission essential equipment
TASKS:
Crawl through narrow spaces
Bend and lift unspecified weight
Capable of walking, jogging, running up to but no more than 2 miles
Capable of maneuvering over obstacles 5 FT in height
STANDARDS: All events are timed and in full equipment to maximum individual ability.
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Chenega (Winter 2008)
Must pass physical agility test (PAT) as prescribed by the government.
Run 1.5 miles (2.41 km) in 17.30 minutes
Execute 21 pushups in 2 minutes (from the toes)
Execute 29 sit-ups in 2 minutes
Sprint 300m in 81 seconds
*The total time allotted for the test, including warm-up, cool-down, and event performance times, is approximately 70 minutes. There will be no re-tests – you must pass the PAT the first time.
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EODT (Summer 2008)
Endurance Run
1/4 Mile
1 Set of Stairs
Time: 2:30 for Everyone
Obstacle Course
Start in Seated Position
2′ Low Hurdle
4′ Wall
(2)-30 lb Ammo Box Over Steps of a 6′ Wall
15′ Tunnel Crawl
30′ Serpentine Crawl
75 Yard Run to Ladder
20′ Ladder Climb
20′ Dummy Drag
Time: 2:00 for Everyone
Weight of Vest: 27 lbs
Weight of M-4 Red Gun: 8 lbs
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Gaven de Becker & Associates
40 Push-ups in 2 minutes or less
40 Sit-ups in 2 minutes or less
5 Pull-ups (Overhand, starting in a dead-hang)
Bench Press 100% of your body weight
1 Mile Run in 8 minutes or less