Dr. Mike Israetel is well-known for his hypertrophy-led, bodybuilding approach to workouts, but in his latest YouTube video, the sports scientist steps outside his comfort zone to take on a Navy SEAL workout. The test is a far cry from his usual bicep curls and lat pulldowns. Instead, he’s challenged with broad jumps, heavy carries, and 800-metre runs.
Still, Israetel isn’t just there to suffer. True to form, he shares his verdict on the movement selection and strength carryover – though not without struggling to catch his breath at times. He’s joined by former Navy SEAL DJ Shipley and expert coach Vernon Griffith, who put him through his paces.
The Test
The fitness test is broken into three tiers:
What to read nextMinimum: the baseline expected for anyone in the tactical professionElite: for those pushing the needlePro: the highest tier, for those who want to stay in the game long term
‘Every event here is based off of three tiers,’ says Vernon Griffith. ‘What we’re trying to do is develop a well-rounded tactical professional. We will have the first one, which is our minimum standards, where we think if you are on a SWAT team, military, things that you should absolutely be able to check the box on and hopefully be able to maintain those for as long as possible.
‘And then we also want to constantly be pushing that needle a little bit further. So we’re pushing that to our elite, which is our second level, and then what we would call our “be a pro,” which is what we are seeking here at the GBRS performance programme. And what we’re pushing for is constantly maintaining that “be a pro” status and being able to maintain that for as long as possible.’
Broad Jump
Minimum: Your heightElite: +12 inchesPro: +24 inches
‘So the first test in our performance standards is a broad jump,’ says Shipley. ‘The whole point of this is covering ground horizontally, accelerating with a good shin angle, sprinting, moving around a room.’ He adds that there is also the mobility effect of landing in the hips, maintaining the arch of our foot.
Israetel manages to hit Minimum, Shipley hits Pro.
5 reps at:
Minimum: 1.5x bodyweightElite: 1.75xPro: 2x
‘What we got here is for the trap bar deadlift, we’re going to go for five reps. The minimum is 1.5 times our body weight for five reps. Elite is going to be 1.75 times our body weight for five reps. And then “be a pro,” which is what we’re all aiming for here, is two times our body weight for five reps,’ says Shipley.
Mike weighs 240lbs, meaning his minimum is 360lbs. Which he manages. Shipley hits 440lbs for 5 reps, and his bodyweight is 220lbs.
Minimum: 10 repsElite: 15 repsPro: 20 reps
‘Next, we probably got the most traditional movement when it comes to military training: a pull-up,’ says Shipley. ‘Our minimum here is going to be 10 pull-ups. Elite’s going to be 15, and ‘be a pro’ is going to be 20. We’re looking for eyes above the bar and a good descent all the way down to the bottom.’
Shipley hits 22 reps. Israetel hits 10 reps.
At bodyweight:
Minimum: 75 ftElite: 225 ftPro: 250 ft
‘There is no technique. It’s not a time base. Just pick that motherfucker up and walk as far as you can,’ says Shipley. Israetel hit the standard – 175 ft bodyweight. Shipley finished up a little bit further.
At bodyweight:
Minimum: 10 repsElite: 15Pro: 20
Shipley completes 22 reps. Israetel manages two reps.
Minimum: 2 minutesElite: 2 minutes 30 secondsPro: 3 minutes
Israetel hits the minimum. Shipley hits the 3-minute pro level.
800-Metre Run
Minimum: 3 minutes 15 secondsElite: 3 minutesPro: 2 minutes 45 seconds
Shipley runs 2:42. Israetel finishes at 5:30.
‘I’m barely out of breath, but my calves are done. My shins are done. Just repetitive force. I just don’t ever run,’ admits Israetel.
@renaissanceperiodization//YouTube
The Verdict
‘I’ve been thinking about this battery of tests, you guys have kind of a sport science perspective. I think it’s very innovative. I think it is very much the standard that you want to be shooting for, because a lot of standards are just carryover physical fitness standards from way back in the 60s or some shit,’ says Israetel.
Overall, Israetel gives his stamp of approval, concluding: ‘That means you’re generally in good shape. But a lot of the situations you run into in tactical pursuits – moving a heavy object out of the way, someone goes down, you have to pick them up and run out with them, breaking doors down, putting hands on people – that limit strength, which is very well tested by the reps of bench, pull-ups and stuff, explosiveness with broad jump, athleticism with broad jump.’
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