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Training For The Coast Guard Special Ops DOG

Stew Smith, CSCS

 This test is very similar to the FBI fitness test except for the Vertical Jump exercise.  Training for it is not that difficult to organize into your week.

By using a standard split routine you can organize the workout week into progressive program.  For instance:

Workout 1,3,5:  Paced Cardio / Upper-body / Abs & Lower-back

Workout 2, 4:  Leg PT / Sprinting 

You can opt for a sixth workout in your seven day week, but I do recommend you give yourself 1-2 days rest for recovery.  A workout #6 option would be to take a day off prior and do the full test in the order that you will be taking it.  This will help you alleviate any PFT anxiety as after several times taking this test, it will become easy and feel just like another workout.

DOG Tier 2 Fitness Test for Men and Women under 30 years of age:

Men

Under 30 years old

1.5 mile run

12:51

Situps 1 minute

38

Pushups 1 minute

29

12 minute swim

500 yds

Sit and reach

16.5 inches

Women

Under 30 years old

1.5 mile run

15:26

Situps 1 minute

32

Pushups 1 minute

23

12 minute swim

400 yds

Sit and reach

19.25 inches


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