US SWAT Fitness Standards
Could you meet the US SWAT standard? These are Take Point Fitness's per-event tiers for the US SWAT pathway (unisex, absolute), used to score readiness. They are not an official test, and no military or police body endorses them.
| Benchmark | Pass | Good | Excellent | Elite |
|---|---|---|---|---|
| 1.5-mile run | 11:00 | 10:00 | 9:00 | 8:30 |
| Back Squat | 100 kg | 125 kg | 150 kg | 175 kg |
| Hex-bar DL | 130 kg | 160 kg | 205 kg | 245 kg |
| Conventional DL | 115 kg | 145 kg | 185 kg | 225 kg |
| Bench Press | 80 kg | 100 kg | 120 kg | 140 kg |
| Overhead Press | 50 kg | 65 kg | 80 kg | 95 kg |
| Pull-ups (no time) | 8 reps | 12 reps | 16 reps | 22 reps |
| Push-ups (1 min) | 40 reps | 55 reps | 70 reps | 90 reps |
| Sit-ups (2 min) | 40 reps | 55 reps | 70 reps | 90 reps |
| Plank (front) | 1:30 | 2:30 | 3:30 | 4:30 |
| Side plank (per side) | 1:00 | 1:30 | 2:00 | 3:00 |
| Dead hang | 45 s | 1:15 | 1:40 | 2:10 |
| Power Clean | 65 kg | 85 kg | 100 kg | 120 kg |
| Broad Jump | 1.9 m | 2.1 m | 2.3 m | 2.5 m |
US unit. Where the unit's published test or a public military fitness table exists, tiers are set from or checked against it; the rest are Take Point Fitness's own (beta) and recalibrate with athlete data.
FAQ
What are the US SWAT fitness requirements?
The US SWAT standard is scored per event — 1.5-mile run, Back Squat, Hex-bar DL, Conventional DL and more — across strength, engine and work capacity. See the table above for the pass / good / excellent / elite tiers.
How do I train for the US SWAT standard?
Build a deep aerobic base, train load carriage and rucking, and keep your strength high relative to bodyweight. Test against the standard regularly and attack your weakest event first.
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