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Training For The Coast Guard Special Ops DOG
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Stew Smith, CSCS
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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 |
