Tactical Fitness Report with Stew Smith Podcast

Episode 286: Never Skip Leg Day PLUS Drop 1 min off CSS Swim with These Two Changes Sep 27, 2024

See latest article - https://www.stewsmithfitness.com/blogs/news/dont-do-these-things-with-your-css-technique-and-training
INTRO to LIVE QA - Look at all the health and wellness benefits you may be neglecting by not exercising your legs:
Burn More Calories - You burn more calories whenever you decide not to skip a leg day. Because of the larger muscle groups working (legs, glutes, and back), you use more energy to train in the given time of your training session. Working hard is tough—maybe that is why people skip leg days. You are turning your body into a calorie-burning machine by simply doing leg day. Recovering from Leg Day takes extra time, and you burn more calories for a longer period of rebuilding after a leg workout.
Build Strong Foundation - Consistently working on your legs allows you to build a rock-solid foundation. Strong legs contribute to powerful hips, resilient knees, and sturdy ankles—essential elements that play a critical role in nearly every movement you make. Whether you’re sprinting to catch the bus or simply getting up from your desk, the strength of your legs supports all your daily activities.
Improves Balance and Stability—Moreover, improving your leg strength significantly enhances your balance and stability, especially if you mix in single-leg balance exercises. When you walk on uneven terrain without issue or trip but catch yourself from falling, that stability comes from powerful legs. This benefit alone can reduce your risk of falls and injuries, especially as you age. You'll feel more agile and secure as you take on physical challenges.
Get Bigger— Lifting weights with your legs increases human growth hormone production and testosterone. However, this does not mean you will look like a bodybuilder just because you do squats. Gaining weight also depends on your food intake, but you will build stronger muscles and connective tissue and lose fat when you lift. Building muscle (not losing muscle) is something we all need to do and maintain as we age.
Stronger Bones and Better Posture—The benefits of leg day extend far beyond the gym. Stronger bones lead to a healthier life with longevity, reducing the risk of osteoporosis and other bone-related issues. A straight, confident posture can enhance your overall presence, personally and professionally, making you feel more secure and confident about your future health.
Strong Muscles = Strong Joints and Less Pain - Let’s not forget the connection between solid bones, muscles, and healthy joints. By fortifying your legs, you’re actively reducing joint pain and crafting a resilient body that can withstand the tests of time.
The only days you should skip a scheduled leg day are when you are sick, injured, or sore. Also, 1-2 solid leg days per week are a must. On the other days of the week, you can work your legs by walking, jogging, swimming with fins, rucking, biking, rowing, and carrying things from one place to another. Each exercise will keep your legs active, ensuring you cultivate the strength base necessary for all aspects of life

Episode 285: Fall Season Coming Up! LIVE QA with CSS Critique Aug 23, 2024

This book focuses solely on our most recent Fall transition phase. The transition from high-repetition calisthenics to a high-mileage running phase is a reverse progression. Mileage and reps are reduced throughout the weeks as you focus on shorter and faster runs and heavier repetitions of calisthenics using some weights, sandbags, weight vests, TRX, and other tools to make calisthenics more difficult.
Running Miles: THIS WORKOUT Program (FALL): Running Starts at 25 miles per week and regresses to 20 miles per week in the first six weeks with a focus on running speed (6-7 min mile pace). We maintain a 20-25 miles per week running base for 6 weeks, then drop again toward the end of the cycle to be in the 15-20 miles per week for the lifting cycle that starts toward the Winter months. Running can be adjusted 5-10 miles per week (up/down) as needed for abilities with optional nonimpact cardio given each day.
The Winter months will drop the miles to the 10-15 miles per week zone purely as a cardio base maintenance. You can do these runs at goal pace intervals or steady state aerobic base maintenance. The goal in these months is to build strength, durability, and put on some mass if needed.
Rucking Miles – If you need more rucking miles, replace some of the running miles with more rucking. There will be opportunities to do 8-10 mile rucks if you prefer or split in half with run / ruck.
Lifts and Calisthenics Mix - We call the Fall transitions the 50-50 Split as the balance between calisthenics and cardio and the added lifts per week develop into about a 50% split. Then the progression into heavier lifting and less total mileage will peak during the following Winter Lift Cycle.
Fall: October – Nov – December: Sometimes, we will start the Fall Transition a few weeks or even a month early as it depends on how we are feeling with our high level of calisthenics and cardio from the peak Summer Cycle. The Fall Transition is like the 50-50 Spring phase just in reverse. We lift more /drop the high reps – increase weight for strength / power. Running volume tapers into sprints / short runs and more non-impact cool down cardio after lift workouts. Consider Rucking and more swimming with scuba fins in the winter climates for cardio workouts. Obviously, if going Army or USMC – add rucking. If going Navy SEAL / SWCC / Diver, add in more swimming and swimming with fins. Both activities are great post-leg day lift workout cardio options. If you do not need to swim, replace some of the swim workouts with a ruck, extra run, or easy non-impact cardio session if you need to take it easy on the joints for a day. The Fall 50-50 cycle is fun and the decrease in mileage / increase in speed will yield results in the weight room as well.
https://www.stewsmithfitness.com/blogs/news/fall-transition-seasonal-tactical-fitness-periodization-series
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Episode 284: Defining and Building Fatigue Resistance – A Discussion with Jeff Nichols Aug 23, 2024

Stew Smith (https://www.stewsmithfitness.com) and Jeff Nichols (https://www.performancefirstus.com) discuss what being fatigue resistance is and how to build it. Check out the wide spectrum of ways to build it and how to feed it throughout all the phases of tactical fitness and special ops selection prep.

#1 – FUEL / HYDRATION - ALL THE TIME

PERIODICALLY - 1-2 TIMES A WEEK:

#2 – Hills, beach, stair stepper, weighted (rucks, sleds)– that makes running harder

#3 – Higher volume lifting, calisthenics, weighted calisthenics…after runs or rucks

#4 – Mix in leg PT with running or swimming. Mix in upper body PT with running or swimming.

#5 – Cooldown run or bike after workouts (lifts / intervals / load bearing etc) OR flip IT.

#6 – Take DE-LOAD weeks – reduce miles, reps, weight 30-75%. Increase movement, flexibility/mobility.

#7 – Constantly pursue RECOVERY. This type of training requires more recovery (food, water, electrolytes, sleep, breathing, relaxing, aka de-stressing the CNS).

# 8 – Don’t forget rest days / mobility days…

When you feel like the tank is empty and it will be at some point of your training. Finding the fuel when the tank is empty is something else. How bad you want it and your discipline to continue training leads to a mental toughness that will get you though when tired.

Episode 283: Transforming Weakness: The Top Ten Questions Received by Readers / Podcast Listeners Jul 28, 2024

Tactical Fitness Report 240 - Top Ten Questions About Tactical FItness and Selection Prep
See link for article version: https://www.stewsmithfitness.com/blogs/news/transforming-weakness-the-top-ten-questions-received-by-readers-podcast-listeners
It is no secret that I receive countless emails, DMs, and texts from readers of my articles and listeners to my podcasts and LIVE QA sessions (Mon/Tues) each week. I enjoy answering them as they also give me ideas to write articles (StewSmithFitness/ Military.com) and even full programs and books.

Here is a list of the ones I said, "great question" before I answered it. There are links to additional articles and videos in these questions as individually, some of these have been answered previously.

Episode 282: Summer Hydration, Refueling, Electrolytes, and your Performance Jul 16, 2024

Peak performance or just surviving hard training days in extreme weather conditions can be blamed on or sustained by the quantity and quality of the fuel entering the body. Hydration, adding electrolytes, and nutrition choices are critical to success regardless of the intense activity, but your strategy of re-filling and re-fueling matters in high temperatures.
Start with the basics of hydration, adding electrolytes when sweating profusely, and nutrition. Find foods and hydration supplements that work well for you. Here is a list of ideas for you to try and see what works best for you and your situation:
Before the workout - Adding extra water in the heat (or cold) is needed before a workout. Continue drinking/sipping water throughout the workout, especially if you are sweating. But do not forget to replace what you are sweating out of your body. Add carbohydrate options before training so that you do not “bonk” with low blood sugar numbers and start to feel ill. Many prefer bananas, apples, oranges, or plums. Find what tastes right to you and agrees with your stomach. You may find you prefer something different on running days than lifting days. I like bananas before working out before any workout.
During longer workouts, you may need to refuel and replenish the water and electrolytes you are losing in hot/humid training environments. Two essential things to remember when training hard in the elements are to hydrate and cool yourself. Find water sources (hose, pool, lake, etc.) to cover yourself with and help you cool your body. You may find that half of your fatigue is body heat-related. By cooling yourself, you may find a missing “second wind” and be able to continue training.
Replacing sodium and potassium when you're sweating is a must. It's equally important to keep sipping water throughout your workout. When sweating profusely, add sodium and potassium to your water through brands like Gatorade, Liquid IV, LMNT, or Drip-Drop. These are the priorities in my gym bag during the summer months. It is up to you to find what works, tastes, and agrees with your stomach.
After workouts, immediately strive to cool yourself with a cooldown swim, shower, or bath. Continue to rehydrate, eat carbohydrates and protein/fat sources to help you recover from the previous workout, and start the refueling process for tomorrow’s workout. A variety of protein, carbohydrate, and fat sources is recommended but find what you enjoy and keep them in a good balance. Find a ratio of macro-nutrients that works best for you as well. Many like 40-50% carbs, 30-40% protein, and 10-20% fats. But many diets are available with more protein/fats, less carbs, and the opposite. Finding what works for you is a series of trial and error.
Still, suppose you want professional help with making a more personalized approach to hydrating and eating. In that case, a sports nutritionist will be an investment that might save you more errors with your attempts to find the perfect meals and drinks to go with your workouts.

Episode 281: Turning Athletes into Tactical Athletes PLUS LIVE QA Jul 10, 2024

See more articles and embedded videos at https://www.stewsmithfitness.com
The term “tactical” often finds its way into discussions to set apart the extraordinary as “military grade” or the stylishly functional as “tactic-cool.” About 15 years ago, this term extended into a new realm—tactical fitness, which focuses on the physical preparation essential for military, law enforcement, and firefighting professions. The transformation from athlete to tactical athlete is based on many similarities but some profound differences. Tactical fitness becomes your secret weapon when your mission demands versatility and resilience across a spectrum of athletic elements and tactical skills.
I look at it this way. As someone who has sought methods for over 25 years (and counting) to coach people preparing for military, police, and firefighter professions, I believe treating themselves as athletes is critical to being a capable sheepdog / public servant. One of the most essential rules for tactical athletes is treating oneself as an athlete, which is crucial for those preparing for roles as protectors and public servants. This mindset necessitates adopting the habits of an athlete—consistent training, proper nutrition, hydration, and recovery—to build a resilient and capable individual. You don’t have to be a world-class powerlifter or a triathlete, but you need a versatile combination of job-specific skills to perform efficiently without risking injury. In essence, your training should be as if the lives of your loved ones depended on it.
Similarities Between Tactical Fitness and Athletic Training - see more at
full article: https://www.stewsmithfitness.com/blogs/news/tactical-fitness-fully-explained-compared-to-athletics-sports-specific-training

Episode 280: Summer Training - What Weakness Are You Working On This Summer? Jun 12, 2024

Check out related article: https://www.stewsmithfitness.com/blogs/news/summer-training-what-is-your-weakness-that-you-are-ignoring
The summer presents a unique opportunity to elevate your performance as you prepare for military or special operations service. Learn about Seasonal Tactical Fitness Periodization - https://www.stewsmithfitness.com/blogs/news/seasonal-tactical-fitness-periodization-what-is-it-why-is-it-important
This is your chance to transform every weak link into a strength, to build a program that propels you towards the elite. Remember, it's not just about training hard, but about training smart. This is your time to shine.
Let's break it down: if you're predominantly an endurance athlete, it's time to hit the weights. Focus on enhancing your strength, power, speed, and agility. On the other hand, if you're more of a strength/power athlete, the running trails and swimming lanes should become your best friends. The goal is to be well-rounded, as special operations demand versatile capabilities.
Your summer training regimen should cover many activities, but a primary focus should be any glaring weaknesses you have. Start by integrating calisthenics and cardio into your daily routine. Push-ups, pull-ups, and various bodyweight exercises will increase muscular endurance and overall stamina. Throw in high-intensity interval training (HIIT) to keep your heart rate up and mimic the high-stress scenarios you'll face during selection.
See more at StewSmithFitness.com -

Episode 279: Group PT Ideas and Some of the Best Questions Answered in this QA Session. Jun 05, 2024

Here is a group workout I do with 800+ high school recruits / candidates at Naval Academy Summer Seminar. My goal is to teach them some strategies to improve on their entrance fitness test as well as the Naval Academy fitness test: Plank, Pushups, 1.5 mile run - taken every semester.
Warmup
100-meter run or 20 jumping jacks or jump rope, 10 push-ups, 10 squats
200-meter run or 20 jumping jacks or jump rope, 20 push-ups, 20 squats
300-meter run or 20 jumping jacks or jump rope, 30 push-ups, 30 squats
Light stretching throughout each set, focusing on arms and legs.
Core Exercises
Sit-ups and plank pose will be tested as part of the Candidate Fitness Assessment for admission to the Naval Academy and at the Academy each semester.
The CFA consists of the following exercises:
Kneeling basketball throw
Pull-ups
Shuttle run: 120 feet (4 x 30-foot runs as fast as you can)
Crunches two minutes
Push-ups two minutes
One-mile timed run
Crunches/Situps are still tested on the CFA, and sit-ups will be tested on the Navy SEAL/EOD/Diver PST if you're interested in that career path.
Once you get into the Naval Academy, you will be tested with the plank pose for time and cadence push-ups (up and down in two seconds). (Note: The cadence push-up is for the Naval Academy only and not a Navy-wide test.)
Crunches: Focus on a pace of 20 repetitions in 30 seconds
Flutter-kicks 20
Crunches 20 in 30 seconds
Leg levers 20
Crunches 20 in 30 seconds
Scissors 20
Crunches 20 in 30 seconds
Stretch stomach
The reason why we focus on a pace for crunches and sit-ups is to prepare for a two-minute test. You need to learn to maintain a sustainable pace, because most people fail this test by starting off too fast in the first 30 seconds and then failing to match their performance in the next 1:30.
By focusing on a pace of 20-25 per 30 seconds, you can find yourself in the 80-100 repetition range in a two-minute test. The extra hip flexor exercises are a fun addition to the workout to give it more of a Grinder PT feel.
Add PT Reset Exercises to balance out front-side pushing and core/hip flexor work. These exercises should be part of transitions or cooldown periods.
PT reset:
Rev push-ups 20
Birds 20
Arm haulers 20
Swimmers one minute
Death By Push-Ups! Plank and Push-Ups (New USNA and Navy Test)
Stay in a push-up "up" position or plank pose for 10 minutes. Do not drop your knee, but you can shake out an arm when in a side plank position. Every minute, do a step of the push-up pyramid, decreasing by one each minute on the minute.
The workout looks like this:
Minute 1: 10 push-ups. Stay in a plank pose for the remainder of one minute.
Minute 2: Nine push-ups.
Continue in "up" push-up position or plank pose nonstop for 10 minutes, increasing the push-up repetitions by one each minute:
Minute 3: Eight push-ups
Minute 4: Seven push-ups. Keep going to minute 10 and one push-up. That equals 55 pushups and 10 minutes of plank. We call it Death by Push-Ups, but it is more Death by Plank.
Advanced level athletes can try 10 push-ups every minute on the minute for 100 total reps if you prefer.
Cooldown:
30 push-ups, 30 squats, 300-meter run or one minute of jumping jacks
20 push-ups, 20 squats, 200-meter run or 40 seconds of jumping jacks
10 push-ups, 10 squats, 100-meter run or 20 seconds of jumping jacks
Light stretches throughout each set.

Episode 278: Tactical Fitness Report 239 - Tyler Koch – MS CSCS - Human Performance Director for Air Force Squadrons May 09, 2024

Tyler Koch has a degree in psychology and a master's degree in exercise physiology. Developed and implemented the first-ever S&C initiative for Undergraduate Pilot Training. Former Head Strength and Conditioning Coach for the 71st Flying Training Squadron. Former Head of Human Performance for the 158th Fighter Wing. Current Physician Assistant Student at Penn State University pursuing orthopedic medicine. For LinkedIn connection - go to - https://www.linkedin.com/in/tyler-koch-m-s-c-s-c-s-a0613963/

We talk about tactical fitness training and compare it to athletic training. Learning how to become a trainer is discussed with resources mentioned, such as the National Strength and Conditioning Association (https://www.nsca.com) and getting the CSCS certification. Also, numerous companies contract trainers to be military strength and conditioning coaches:

GAP Solutions
Booz Allen
Guardian Defense Group
T3i

The Tactical Fitness Report is a fitness discussion with professionals in the tactical arena. Check out https://www.StewSmithFitness.com for access to the podcasts (audio and video) and for books, ebooks, online coaching, and a wide variety of training/coaching advice.

Episode 277: There is More to Training for Spec Ops Selection Than Beat Down Workouts May 03, 2024

You have to push yourself—YES, but programming smartly so you see improvements in your self-assessments (PST, runs, rucks, swims, lifts, etc.) is the goal of your training. Obviously, this is relative to your athletic history, as someone's "beat-down" could be another person's warmup.
Have you considered teamwork drills, communication, and problem-solving with your workouts? You cannot do this by yourself, true, but you will find that really tough workouts can be divided by a team of people to reduce the total load on the individuals and involve significant training in strategizing, thinking while tired, and working together to accumulate reps to complete the workout.
Take the Sand Baby Devil Murph for instance, we did this workout the other day with 4 groups of 4 people: https://www.stewsmithfitness.com/blogs/news/the-official-sandbaby-devil-murph-workout-log-pt-plus-simulation
Each team of four had to discuss their strategy to complete the workout, then work together, keep track of reps, distances, and times, and communicate effectively. Using the strengths of each team member to offset any weaknesses of others worked well for the teams, as did a simple group division of 4 on each event. Some teams divided and conquered. Some teams doubled up some events with a single member to balance a weakness or injury that prevented a team member from being helpful on a particular event.
All in all, the teams finished the tasks at about the same time, completing them in four different ways. Discussing those methods and best practices in the debrief again demonstrated the need for more communication throughout the team. Now, let's take some questions.
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Episode 276: Can't Run - Try These Bike Workouts May 03, 2024

There are moments in every runner's journey when they face setbacks like tendonitis, shin splints, sprained ankles, or foot pain. It's a common experience, with over half of all runners encountering a running-related injury yearly. However, these challenges don't have to stop your progress. By incorporating these effective alternative training options, you can maintain your cardio training habit even when you cannot run for a few weeks or longer.
It is possible to take some time off from running, heal up, and get back to running again even faster than before you were injured, but let’s explore these options:
The bike workouts listed below are not your typical leisurely rides. They are designed to replicate the intensity of your running efforts. Even zone two biking, considered moderate, requires a level of pacing that is work. These workouts are intense, pushing your leg, lung endurance, and muscle stamina to the limit. The result? You'll likely return to running faster than before you were injured.
Bike Workout #1: Bike Tabata Intervals – This high and easy intensity interval works in 20-second fast / 10-second easy segments. Hold the 20 fast / 10 easy intervals for the time of your timed running event. If you run your 1.5-mile run in 10 minutes, these intervals will last 10 minutes. However, take an easy 5-minute rest (slow bike) and repeat the 10 minutes of the Tabata Interval again.
Bike Workout #2: Bike Pyramid (increase resistance EMOM) – For this pyramid workout, you start at 80 RPMs at level one on the resistance scale and keep it in between the range of 70 and 90 RPMs the entire workout. Every minute on the minute you increase the resistance by one or two levels depending on the amount of time you have. You can apply the Tabata interval for any cardio machine, but many have also used it for work-to-rest ratios for calisthenics and kettlebells.
Bike Workout #3: 100-calorie burnout set – as fast as possible - This is meant to be a higher-intensity workout. That would be like a sprint workout if you were running. Then, it is your job to go as fast as you can for as long as you can until you reach 100 calories. This workout/test estimates caloric burn, but it feels like you are timing yourself and a mile run. Typically, 100 calories burned on a bike or elliptical takes about the same time to run a mile fast with similar effort. This is one of those workouts that takes five and seven minutes to bike. After you burn 100 calories, rest with easy peddling for 5 minutes and do it again for a second set. If you have anything left in you, try for a third set after another 5-minute easy period.
Let's not overlook the power of rest and recovery, especially from impact exercises like running. Sometimes, the body needs a de-load. Occasionally, you can take an easy week, or an injury will dictate your de-load weeks. Give it to yourself and allow your body the rest it needs
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Episode 275: Over-Training or Under-Recovery plus LIVE QA and CSS Critique Apr 24, 2024

This is one I can talk to a long time on as I have written and done podcasts that you can find here: https://www.stewsmithfitness.com/blogs/news/recovery-training-systems-periodization-rest-de-stress-mobility-nutrition-and-sleep
Check out the LIVE QA and we will discuss many other topics as the questions roll in and you can watch as I critique some CSS swims live as well:
See this link for CSS Series: https://www.stewsmithfitness.com/blogs/news/css-help-series-quick-fix-to-crushing-the-swim

Episode 274: Pullup Grips - What is the Best Grip or Way to Grab the Bar? Apr 16, 2024

What is the best way to grip the pullup bar? It depends. I think a wide variety of grips can make your pullup workouts more enjoyable and diversify the strain on wrists, elbows, shoulders, joints, and muscles. But what is the best way to grab the bar? That also depends.
Grabbing the Bar
Depending on the grip you select and how many pull-ups you plan to do in a workout, you may want to consider how you grab the bar. One of the ongoing debates in the fitness world is where the thumbs go when the bar is grabbed. I call these grips the barbell grip and the mountain climber grip.
A classic workout incorporating all the grips is the half pyramid repeated five times, one for each grip. This workout totals 150 pullups in a single workout, but you can adjust to 100 total repetitions by not doing the 10-rep set below:
Regular Pullup – 2,4,6,8,10
Reverse Pullup - 2,4,6,8,10
Close Pullup - 2,4,6,8,10
Wide Pullup – 2,4,6,8,10
Commando Pullup - 2,4,6,8,10
Discussions on pull-ups are popular mainly because they are so difficult. The percentages of men and women able to perform one unassisted pullup are low, as this exercise is the “heavy weightlifting” of the calisthenics world. As a nation that is increasingly getting heavier and heavier every decade, the statistics will likely continue in the negative direction until we get stronger and lose weight (generically speaking).

Episode 273: TFR 238 Saving Your Nostalgic History While Serving with Jeff Nichols Mar 27, 2024

Jeff Nichols (https://www.performancefirstus.com) and Stew Smith https://www.stewsmithfitness.com created a fun podcast with this topic and share many of there keepsakes from the Teams, Boot Camp, and the Naval Academy.
Check out other videos of combat swimmer stroke, workouts, and other spec ops related training. See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

Episode 272: Getting Back into BUDS is Harder than Getting To/Through the First Time Dec 13, 2023

See latest article on the introduction topic of the day:
https://www.stewsmithfitness.com/blogs/news/you-failed-or-quit-how-hard-is-it-to-get-back-to-bud-s-spec-ops-programs-other-goals
Unfortunately, humans fail, get injured, and simply quit when things get difficult. Sometimes, it is an accident, but more often than not, it is a lack of preparation and failure to deal with inherent weaknesses we all have (physical, mental, emotional, and maturity). This article is going to explain the process of trying to get back after you fail, quit, or get sick/injured specifically as it pertains to Navy SEAL training (BUD/S). However, many of these same pieces of advice will help you with your awareness to allow yourself to be human, forgive yourself, quit living in the past, and focus on getting stronger and better for the next challenge - whatever that may be for your personal journey in life.
See more at https://www.stewsmithfitness.com
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Episode 271: Skip Stretching at Your Own Risk...Plus LIVE QA with Stew Smith Dec 05, 2023

Have you been told that static stretching is bad, and it does not doesn't prevent injuries? See - https://www.stewsmithfitness.com/blogs/news/dont-skip-moblity-day
Most of us have been coached to avoid stretching altogether, don’t stretch before a workout, or use dynamic stretches instead. For me personally, stretching more has been life-changing, with increased joint mobility, reduced pain, and even injury prevention. Despite what you may have been told, a well-balanced mix of cardio warmups, dynamic stretching, and static stretching can make a real difference in your physical health. Finding the right warmup routine for your body and your specific physical activities is a process that will take some trial and error, but the benefits are well worth the effort.
The Benefits of Daily Stretching
Daily stretching can be spread throughout the day with short walks mixed with any stretch for just minutes a day. But it is recommended to add a stretching session after exercise or stressful days or as a cooldown to cardio activity.
Helps Decompress – Both physically and mentally, stretching allows you to relax, brings stress levels down, and puts you in a better mindset. Stress in the body makes muscles tight and stiff, leading to tension headaches and lower back pains. Stretching helps to relieve aches from common soreness and tension. Stretching increases blood flow throughout the body and the brain. Increasing feel-good hormones like serotonin stretching reduces stress, anxiety, and general fatigue—stretch/stress study. See https://pubmed.ncbi.nlm.nih.gov/23764394/
Increased Flexibility and Joint Range of Motion – This major benefit also allows you to be more balanced with your posture and will help you prevent injuries. From avoiding common daily aches and pains to being more durable during workouts and athletic activity, stretching reduces pain and injury through soft tissue flexibility and joint mobility.
Helps with Treading Water and Swimming – For many non-swimming athletes, swimming and treading are more difficult, mainly due to the lack of shoulder, hip, knee, and ankle mobility and tight leg, back, and shoulder muscles. See related article and recent coaching tips. see article - https://www.stewsmithfitness.com/blogs/news/treading-might-be-a-mobility-issue-try-these-stretches-movements
Cooling Down After Workout – Most people who stretch will stretch on the back end of a workout, but often, this section is skipped due to busy lives and lack of time. But stretching helps us move better. When you bend over to pick up a heavy box or even a pen on the floor, you can throw your back out just by bending over at the hips if your back, hips, and legs are tight (lacking flexibility and mobility).
Sitting is the New Smoking – Getting up every 30-40 minutes for a quick walk and stretching session of the legs, hips, and shoulders can reduce stress and back pain and help you with your productivity and mood. Sitting too much is one of the biggest reasons why we need to pursue a daily stretching habit actively.
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Episode 270: Endurance and Strength Training + Going LIVE with QA by Stew Smith Nov 27, 2023

Get good at both - learn about Seasonal Tactical Fitness Periodization - https://www.stewsmithfitness.com/blogs/news/seasonal-tactical-fitness-periodization-what-is-it-why-is-it-important
For the best athletes in either the endurance or strength world, you will find both athlete types excel in one and perform rather miserably in the other. While this may be true for the elite athletes who need to master their competition events, it does not matter for the tactical athlete in the military, who needs to have a solid foundation in both but does not need to be great in either strength or endurance. Just being good at both is the goal of the tactical athlete in the military, police, and firefighting professions.
A recent study was published ( https://pubmed.ncbi.nlm.nih.gov/35971745/ ) discussing that after a cycle of endurance training, athletes who did a resistance training cycle immediately following saw an increased rate of muscle growth. This is news as, for as long as I can remember, those who like to lift for both strength and mass gains avoid cardio as if it were a disease that could negatively affect their performance and/or aesthetics. Granted, this study was done in untrained teens, who typically see quick increases in gains when exposed to any new stimulus.
See more great training ideas at https://www.stewsmithfitness.com in the form of free articles, free APP, and books, ebooks, and online coaching too.
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Want to create live streams like this? Check out StreamYard: https://streamyard.com/pal/d/6164612443013120

Episode 269: Thanksgiving Week Plus Going LIVE with QA with Stew Smith Nov 25, 2023

National Diet Cheat Day is was here this week. Many Americans are thankful for this day of feasting as it can bring together family, friends, and lots of food with no excuses. If you are considering making Thanksgiving Day your “cheat day” and combining eating a masterfully prepared meal by someone prideful in their cooking with sitting around watching football, parades, and dog shows, try some of these ideas to help with some activity.
Get the Physical Activity Done BEFORE Eating – There are many tradition-making ideas to get you moving on Thanksgiving morning. The low-hanging fruit for physical activity can start with home and yard cleanup if you are hosting a dinner. Local Turkey-Trots for a good cause are also available in most areas, OR you can make your own family/friend-oriented Turkey Trot. If you have a big family or group of friends, maybe create your own Turkey-Bowl Flag Football game. These are all great ideas for morning activity.
Start a Tradition - My own Thanksgiving Day workout consists of current students and prior students who are back home on leave for a traditional run and calisthenics / some lifting workouts. While they have varied in detail throughout the 25 years of workout tradition, having a mini-reunion with old friends is a fun hour or so. It has been more reunion than a typical difficult workout, but remembering where you came from is also a nice touch. Long before this tradition, when I would go home, my high school buddies and I would meet old coaches in the morning at the high school and have the gym to ourselves. I am sure this is where I got the idea to continue creating a moment for former students to join in a homecoming workout. If you are a coach, consider building a new tradition if it fits your abilities and facilities.
See more great training ideas at https://www.stewsmithfitness.com in the form of free articles, free APP, and books, ebooks, and online coaching too.
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Episode 268: What Our Deloads Look Like - Consider Them When Changing Seasons Nov 09, 2023

See related article on the topic: https://www.stewsmithfitness.com/blogs/news/training-overload-when-less-is-more
If you are burned out from life, previous high volume cycles, you may want to do a deload week prior to getting your lift cycle on. As you know we do Fall / Winter Lift cycles and will progress into lifting. We even do a 4th week deload during the Fall progression and throughout the winter lift cycle. WHY? - It helps....both with recovery and progress.
When training hard, especially those preparing for a Special Ops level selection program in their future, multiple challenging workouts in a week always requires a strict recovery regimen. That means your sleep, nutrition for fuel, nutrition for recovery, electrolytes / hydration, recovery days, and a smart balance of training using split routines that allow for muscle group recovery ALL have to be in perfect alignment. When any of those get neglected, you will start to see the signs of over-training or under-recovery start to show themselves usually as lack of energy to train and decreased performance.
See more great training ideas at https://www.stewsmithfitness.com in the form of free articles, free APP, and books, ebooks, and online coaching too.
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Episode 267: Most Common Training Mistakes Athletes Make Preparing for Spec Ops - LIVE QA Oct 17, 2023

New Article: https://www.stewsmithfitness.com/blogs/news/most-common-training-mistakes-made-by-former-athletes-preparing-for-spec-ops
It is no secret that attrition rates are historically high among the Special Ops units across the military and SWAT Teams. Becoming a tactical athlete is a requirement for any tactical profession, as the job tends to be physically demanding, and the members are placed in dangerous situations. Life-or-death situations are common in the tactical professions (military, police, firefighters, EMT), and your fitness level may be THE determining factor in someone (or you) living or dying. So, fitness and your ability to learn tactical skills while remaining calm in stressful situations are that important. The attrition is high in these jobs because the training has to be tough physically, mentally, and emotionally to best prepare you for when it is real.
Check out my info at https://www.stewsmithfitness.com for more on tactical fitness training, testing, and getting TO and THROUGH Selection.
https://www.stewsmithfitness.com/blogs/news/physical-assessment-tools-for-to-and-through-selection
Personalizing Spec Ops Programming to Logically Fit Your Abilities...then Progress from There... See ideas: https://www.stewsmithfitness.com/blogs/news/test-article
Also - Two Programs To Turn Weakness into Strength - https://www.stewsmithfitness.com/blogs/news/two-programs-that-turn-weakness-into-strengths-or-much-less-of-a-weakness
Don’t Skip Mobility Day - https://www.stewsmithfitness.com/blogs/news/dont-skip-moblity-day
Check out more info on my YouTube, TIKTOK (CSS Critiques), Instagram pages as well as my site https://www.stewsmithfitness.com

Episode 266: Time in the Pain Cave - Have Your Spent Enough Time There Spec Ops Recruits? Oct 10, 2023

Before I go down this rabbit hole, I will explain where I heard this comment. An older candidate gave his opinion to a younger candidate when asked, "How are you crushing everything like you do?" See full article at https://www.stewsmithfitness.com/blogs/news/update-to-article
The new guy is still in his teens, played sports in high school, and is preparing for the Navy SEAL program. The "older guy" is 23 years old, spent his high school years playing multiple sports, and continued wrestling through college. During the off-season, he practiced swimming, treading, and getting comfortable in the water. My involvement with the "older guy" was to fine-tune his swimming, to be honest. He had all the other scores on PST, longer runs, rucks, swims with fins, lifting, etc...
He continued: "Before I even considered going to SEAL training," the wrestler who can swim said, "I was working out hard since 12 years old, getting my ass beat by high school wrestlers." My life was practicing, lifting, running (for other sports), and cutting weight during the wrestling season. I always kept in shape and spent the summer preparing for football season. I just lifted more and ran faster for that season. At the end of his story, he said the phrase, "I have spent many years living in the "pain cave."
See more great training ideas at https://www.stewsmithfitness.com in the form of free articles, free APP, and books, ebooks, and online coaching too.
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Episode 265: Rucking for Fun? Some Tips for New Ruckers Plus LIVE QA Oct 03, 2023

Check out https://www.stewsmithfitness.com/blogs/news/rucking-progression-rules-of-rucking for more rucking tips. But here is the latest info to help beginners:
Here are seven things to consider when new to rucking for exercise:
Walk, Don’t Run – In the military, there are often races with moderately heavy rucks that many can still run with (40-50lbs). Your goal as a new rucker is to put time under the load and walk. If you want a standard, shoot for 15-minute miles (4 mph), which you will see is a moderate pace that borders on the casual stroll and a power walk.
Start Light – You may have heard stories about 100+ lbs. rucks from your military friends. While this is true with many who served in the Infantry, Rangers, and other special operations ground pounders, the beginner doesn't need to go heavy.
Start Short and Progress Smartly – If you walk 30 minutes a day already, try making 5-10 minutes of that normal walk with the added new weight. Progress every week or two with an additional 5 minutes under the ruck. You can build up to 30-60 minutes of rucking in a few months as long as you are consistent with your walking/rucking regimen.
Don’t Do Daily – Progress with the number of days you ruck as with the weight and distance increases. Start off once or twice a week at first. I recommend calling your rucking day a leg day. Rucking is a great way to top off leg day if you lift.
Good Shoes / Boots – The shoes, boots, and socks will largely be preferred by the individual, but it is smart to ruck with boots if the terrain you are walking is uneven (trails, fields, etc.). But good walking shoes are fine if you walk on roads and pavement.
Get a Good Backpack (or Weight Vest) – Many people start off wearing a backpack to build strength in a more balanced way, as the weight vest has front/back weights distributed on your torso better than a backpack.
Don’t Forget Weight – Adding weight to a backpack seems common sense. Just put in a plate or a dumbbell to get your desired weight - right? Wrong. Unless you like metal grinding on your ribs and spine, you may want something softer and equally dense. Try sand. You can buy a 40-50lb bag of play sand (think sandbox filler) for less than $5 and adjust it to fit nicely in any pouch in your pack.
See more great training ideas at https://www.stewsmithfitness.com in the form of free articles, free APP, and books, ebooks, and online coaching too.
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Episode 264: TFR 236 - Take Your Training Seriously with Stew Smith and Jeff Nichols Sep 21, 2023

Stew Smith https://www.stewsmithfitness.com and Jeff Nichols https://www.performancefirstus.com discuss students and coaches who take their training seriously. What does that actually mean? Here are some great examples of cues given off by students to the coaches that show a lack of seriousness with the process of becoming a __________.
Check out other videos of combat swimmer stroke, workouts, and other spec ops-related training. See http://www.stewsmithfitness.com for more information about the military, law enforcement, special ops, fire fighting training programs.

Episode 263: All Ways to Lose Weight Have These Two Things in Common (even Vegan and Carnivore) Sep 19, 2023

No doubt, you have seen countless ways to lose weight in your life, from dieting, fasting, and sweating (water weight) to portion control; all work if you are consistent with your chosen process of restricting calories consumed. See https://www.stewsmithfitness.com for more info.
The one thing you must realize no matter what method you choose to try to lose extra weight is it takes an effort to burn more calories than you consume. Typically, this process takes weeks of consistently either burning more calories than normal or reducing the number of calories you eat during this time.
As a person who is not a dietitian or nutritionist, I want to share some experiences over the decades of trying to gain weight as a young athlete, maintaining a healthy weight during military service, and even losing weight throughout my forties and fifties. Though each scenario is different, it all comes down to keeping track of the number of calories IN versus OUT. Here are some classic examples: (see LIVE QA show)
Also if you have not been to https://www.stewsmithfitness.com in a while check out the latest articles, updated books and ebooks on tactical fitness, and online coaching is available too by Stew Smith CSCS - former Navy SEAL and long time tactical fitness and spec ops swim coach.
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Episode 262: Are You a Car, Truck, or SUV - Body Types for Rucking / Tactical Fitness Sep 06, 2023

Stew Smith discusses running / rucking activities for various athletes in jobs where load bearing is needed. See more at https://www.stewsmithfitness.com and use LIVE 15 to save 15% with books / ebooks / programming.
If you have ever served in a unit that rucks as its primary method of transportation, you may have noticed three different groups. A group that could outrun everyone but only ruck at a mediocre pace. A group that could out-ruck everyone but ran at a mediocre pace. Then there is the hybrid guy who is just above average in both.
Think of The Groups As Cars, Trucks, and SUVs
Thank you for your watching, if you need anything you can find me on social media, email - stew@stewsmith.com, and my articles at Military.com and https://www.stewsmithfitness.com
Voted Top Ten Military Fitness Blog (#1 and #3)
Check out Most Common Mistakes Report for Spec Ops Candidates
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Episode 261: Happy Monday - LIVE QA with Stew Smith (varying topics from quitting to doing lift cycles)... Aug 22, 2023

Stew Smith https://www.StewSmithFitness.com discusses what you ask about today. Some of the most common topics and related articles about prior questions are here.
Related introduction topic article: https://www.stewsmithfitness.com/blogs/news/two-programs-that-turn-weakness-into-strengths-or-much-less-of-a-weakness
Check out my info at https://www.stewsmithfitness.com for more on tactical fitness training, testing, and getting TO and THROUGH Selection.
https://www.stewsmithfitness.com/blogs/news/physical-assessment-tools-for-to-and-through-selection
Personalizing Spec Ops Programming to Logically Fit Your Abilities...then Progress from There... See ideas: https://www.stewsmithfitness.com/blogs/news/test-article
Also - Two Programs To Turn Weakness into Strength - https://www.stewsmithfitness.com/blogs/news/two-programs-that-turn-weakness-into-strengths-or-much-less-of-a-weakness
Check out the System’s Check article - https://www.stewsmithfitness.com/blogs/news/perform-a-systems-check-after-long-bouts-with-illness-injury-or-not-training
Who is Ready for FALL Transition Training? It is coming up....
When in doubt – go with Mobility Day workouts to keep the habit of training alive:
https://www.stewsmithfitness.com/blogs/news/mobility-day-easy-day-recovery-day-technique-day-call-it-what-you-want-you-still-need-it
Don’t Skip Mobility Day - https://www.stewsmithfitness.com/blogs/news/dont-skip-moblity-day
Check out more info on my YouTube, TIKTOK (CSS Critiques), Instagram pages as well as my site https://www.stewsmithfitness.com

Episode 260: Do You Trust Your Training? Regardless - Assess Yourself (Verify it Works) Aug 15, 2023

Stew Smith talks about training for goals and assessing yourself regularly to see if you are on the right program. https://www.stewsmithfitness.com
Trust the Process...But Verify / Assess Regularly
If you plan to challenge yourself by attending any Special Ops program selection course, you likely were training hard just to get accepted into the training. If you were one of the wise ones to focus on the following phase of training (getting THROUGH the training) after crushing the entry-level fitness test process, then you likely have been on this journey for quite some time.
See - https://www.stewsmithfitness.com/blogs/news/do-you-trust-your-training-regardless-test-it-often

Episode 259: Tuesday is For Consistency - Keep Moving...Plus Live QA with CSS Critiques Aug 02, 2023

Stew Smith https://www.stewsmithfitness.com discusses consistency and hard work along with talent and genius. Check this out:

Making day 2 of the week is even more important as getting a good day 1 (Monday) completed. Consistency wins in this world with no matter what goal you have. I saw a good quote the other day that read like this:

Talent hits a target no one else can hit. Genius hits a target no one else can see.

We all know the saying "Hard work beats talent when talent does not work hard." So, with that in mind, I added this sentence to the above quote:

Hard work hits a target no one thought possible.

Keep Grinding is the key. Check out other LIVE QA sessions on YouTube as well as Tactical Fitness Report podcasts, swim videos exercise videos, and much more. Without these steps, success is delayed or not achieved. Get moving - even if an easy time place holder at first. See related article:

https://www.stewsmithfitness.com/blogs/news/online-pt-club-one-on-one-coaching-with-stew-smith-cscs

Episode 258: Bring back Physical Education Training (Science Backed Info) Not Just My Opinion + LIVE QA Aug 02, 2023

Stew Smith - https://www.stewsmithfitness.com discusses bringing back physical education and training in schools. New Meta-Analysis proves what many of us have been thinking / saying for decades:

https://link.springer.com/article/10.1007/s40279-023-01881-6

Throughout time, the discussion of the younger generation not being capable of taking on the challenges of adulthood has been taken place by the older generations. When I was going through SEAL training, the Vietnam Veteran SEAL instructors called our class the MTV generation – having grown up in the 80s and had access to increasingly more TV channels to tune into than earlier generations. Therefore, the article's tone is based on the science behind this decade-old opinion and the audience of parents, teachers, and school administrators.

This is not just the opinion of a grumpy old fitness writer who grew up with PE Classes throughout every grade of school, but a thorough meta-analysis of scientific studies on children and adolescents who needed more physical activity in their day. The question is how dangerous a higher percentage of unphysically fit youth is for our youth and our National Defense. To have generations of military-aged men and women unable to join due to obesity, failure to meet the height/weight/body fat standards, and not being physically able enough to pass any of the entry-level fitness tests. There have been suggestions at one end of the spectrum to get rid of physical fitness standards for not just the military but for police and fire services as well.
Robinson, K., Riley, N., Owen, K. et al. Effects of Resistance Training on Academic Outcomes in School-Aged Youth: A Systematic Review and Meta-Analysis. Sports Med (2023). https://doi.org/10.1007/s40279-023-01881-6

Episode 257: PST Day! If you Aren't Assessing You Are Just Guessing - Plus LIVE QA with Stew Smith Aug 02, 2023

See https://www.stewsmithfitness.com for more articles like this as well as dozens of fitness training programs to get you to and through any military, police, and fire fighter training.

You should create an assessment week for your training program at some point. A logical time for that assessment during a 12- or 16-week cycle would either be at the beginning, the end or both. About midway through the cycle, check your progress to see whether you are moving in the right direction. These assessments have to be honest if you want accurate measures of your ability, but the test should also cover the basics of training. See ideas for building your own fitness test if you do not have one to take:

https://www.stewsmithfitness.com/blogs/news/developing-fitness-tests-for-selection-into-special-ops

How do you feel? Are you burned out? (see recovery help) Do you think you're consistent with your training? Missing any days during the week? How are you eating at each meal and sleeping each night? These somewhat subjective assessment marks are just as important as objective grades during your assessment day or week. You can decide how many events to assess, but for anyone who wants to become a better tactical athlete, maintaining your strengths and improving your weaknesses will require more than a few days of testing. Here is something we do about six weeks into our winter lift cycle right around Groundhog Day. Our goal is to improve strength, power, and speed and agility, but maintain our PT test scores for cardio and muscle stamina.

Episode 256: TFR235 - Common Mistakes in Spec Ops Preparation and Training Jul 27, 2023

As Humans, We All Make Mistakes - Learn From These - See full article at
https://www.stewsmithfitness.com/blogs/news/avoid-these-mistakes-save-your-spec-ops-dream
My ebook, “Get Ready to Serve in the U.S. Military - How to Avoid the Common Mistakes That Keep You Out of Special Operations” is the perfect guide for military recruits and special ops candidates to learn the ins and outs of military life. As a former Navy SEAL and coach, I am well-versed in the physical, mental, and emotional demands of the military spec ops training and I share my knowledge to help you prepare for your future career.
If you have listened to or read any of my advice over the years, you may have heard that I am not a fan of 18-year-olds going straight to spec ops training immediately after high school. I say this ONLY due to statistics as the bulk of the attrition rates in spec ops training are teens who are in way over their heads - typically speaking. The other thing that I see people get wrong more than anything is walking into a recruiter’s office not already able to crush a fitness test. The setup for failure comes quickly for the unprepared. But there are many more mistakes people make that ruin their spec ops dreams.
More Mistakes That Crush Your Spec Ops Dreams
Mistake #1: "Trusting Everything the Recruiter Says"
"Do your research on the process to join the military. Trust but verify everything the recruiter says to you. Do not leave the next several years of your life in the hands of a recruiter because you failed to know the details of the process OR what you even want to do in the military.”
Do your research - Spec Ops Research One Stop Shop (articles / podcasts)
Mistake #2: “Over 200 Jobs to Choose and You Can't Decide? Treat this like a job interview, not a job hunt."
"Do not go into the first interview with a recruiter asking what is available. Know exactly what you want to do in the military, and do not settle for anything else. This is NOT a job hunt. It is a calling to serve your country doing a job you will be proud of and enjoy doing for your military career. If SpecWar is mentioned by the recruiter and it is your first time hearing about it - Do NOT even try."
Go in ready to crush the PST and the recruiters will take you seriously.
Mistake #4: “Not Practicing Fitness Tests and Specific Selection Events to Assess Your Strengths/Weaknesses."
"If you are not assessing, you are only guessing. You will be tested in many events, from fitness tests to daily physical challenges at Spec ops training. You should be good at these selection events NOW."
Mistake #5: “Not Understanding the Differences Between Phase One and Phase Two of Tactical Fitness"
"You have to pass a fitness test to get accepted into the training. You also have to pass specific events in selection to get THROUGH the training. These are the two phases of tactical fitness - getting TO and THROUGH the training. Most people neglect one or the other and end up an attrition statistic."
Mistake #7: “Not Taking Your Training / Nutrition / Recovery Seriously…Optimal Performance = The Mastery of Recovery."
"People have big dreams, but they need to be more serious with the specifics of training, rest, recovery, nutrition, and sleep. The mastery of recovery is vital to your optimal performance."
Start taking things seriously with your training.
This last one is the easiest to avoid but the most common that people manage to screw up (sometimes no fault of their own). But most can be avoidable with some practice tests and organizational skills.
Check out other videos of combat swimmer stroke, workouts, and other spec ops related training. See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

Episode 255: New (unpublished) Log PT Simulation Workout - Plus Live QA Session Jul 21, 2023

Check out link for classic Log PT Simulation Plus Listen to a new idea - https://www.stewsmithfitness.com/blogs/news/the-official-sandbaby-devil-murph-workout-log-pt-plus-simulation
Preparing for Log PT is a constant worry in a young person's mind considering military service in combatant jobs or special operations selections. Log PT is used throughout the military to develop teamwork, leadership, and physical and mental toughness. In these training programs, it is about as hard an evolution as you will have on land. If you are looking for effective ways to help you better prepare, check out these two options below that can be added to the back end of any weight, calisthenics, and cardio workout.
This week, we developed a supplemental Log PT simulation workout to top off an upper body day and a full body (mostly leg) day. Try this challenging progressive workout add-on after fully warming up and finishing your routine. Get a 40-pound sandbag and try the following one-minute circuit:
Log PT Simulation #1:
One minute overhead press hold – Hold the sandbag or 40-50lb weight over your head for 1 minute.
One minute Chest-carry hold and walk – Hold the sandbag or weight against your chest, resting on your forearms, and walk for 1 minute.
- Repeat for 6 minutes alternating overhead hold and chest carry hold every minute on the minute. There is no rest. The rest is the other exercise, so active rest - different muscle groups are used each minute.
Build up to 12 or even 15 minutes.
Log PT Simulation #2:
Full body Option: Here’s another log PT preparation routine you can do that adds in some leg activity:
One minute overhead squat – The same overhead hold as above but add a full squat keeping the arms extended over your head. If you have difficulty with this, it could be an issue of shoulder and hip mobility, so start adding in mobility days and stretching daily.
One minute chess carry walking lunge – For the next minute of the similar circuit, start walking lunges for 1 minute with the sandbag or weight on your chest, resting on your forearms.
- Rest your legs with a one-minute shoulder carry walk. Repeat for 6 minutes and build up to 12 and even 15 minutes over time.

Episode 254: Navy PST - Need Help with Run/Swim Plus LIVE QA with CSS Critiques Jul 21, 2023

Stew Smith takes a common question: See https://www.stewsmithfitness.com for more articles, training programs, coaching, and more.
Depending on a military recruit's athletic history, the preparation process may differ from one person to the next. Endurance athletes do well on calisthenics and cardio fitness testing, but not on strength, power, speed, and agility. The opposite is true for the strength athlete, who struggles with running, swimming, and higher repetition calisthenics ranges needed for good scores on fitness tests. Here is an email from a Navy recruit who is preparing for the Navy PST to secure a contract in one of the fields (SEAL, SWCC, EOD/Diver, Rescue Swimmer, or SARC):
Hi Mr. Smith. I've got a question. Since I'm training for a PST, my weakness is mainly in running and CSS swimming technique, but I have solid calisthenics numbers (pushups 90, Situps 95, Pullups 22). Should I focus more on running/swimming workouts and stop lifting and doing calisthenics? Both my run and swim are over 11 minutes at this point. Any recommendations?
Calisthenics and Cardio training go hand and hand and that is what you need to focus on. Since you need to work on your running and swimming the most, do them first in the workout, then follow the workout with the testing calisthenics on upper body days and squats and lunges on lower body days. But the best option is to get on a proven plan that has resulted in more spec ops success in history: See
https://www.stewsmithfitness.com/blogs/news/get-ready-to-get-through-the-training-with-my-3-part-series

Episode 253: Be an Asset - Dont Just Try to Gain Them - Plus LIVE QA Jun 21, 2023

Stew Smith will take live questions and give answers but the introduction is the focus of today's article - Gaining Assets Often causes the Loss of Being a Capable Asset. See more articles / books / coaching at https://www.stewsmithfitness.com
This generational story has played its cycle out multiple times long before me and will continue especially as we advance into a more highly technical society. The young person who works hard and trains typically gains the strength and abilities to be an asset in life’s dangerous situations long before they have acquired any monetary assets. However, as we all age, life requires more responsibilities such as providing for your family and the chase for gaining assets causes many people to lose the ability to be a capable asset in life’s potential dangers.
Stew Smith CSCS USN (SEAL)
www.stewsmithfitness.com
Voted Top Ten Military Fitness Blog (#1 and #3)
StewSmithFitness.com - Where Candidates Learn to Get To and Through Selection
If You Are Serious About Getting TO and THROUGH Selection:
STEP 1: Read the Tactical Fitness Articles AND
Watch Podcasts and Swimming Videos at Youtube.com page
STEP 2: Use the Programs in the eBooks and Books OR
Try the Free Navy SEAL Fitness App -iPhone (Android)
STEP 3: Join the Stew Smith Fitness Club membership site OR
Get Personalized Coaching from Stew Smith Online Coaching
Follow Stew Smith on: Facebook Instagram Twitter TikTok Youtube

Episode 252: Let's Talk Workouts and Ways to Prepare to Serve (plus LIVE QA) Jun 13, 2023

After a quick discussion on workouts of the week, Stew Smith will take questions LIVE about training for the tactical professions or other topics of interest if you have them. See https://www.stewsmithfitness.com for more info.
Check out other LIVE QA sessions on YouTube as well as Tactical Fitness Report podcasts, swim videos, exercises videos, and much more.
Without these steps success is delayed or not achieved. Get moving - even if an easy time place holder at first. See related article: https://www.stewsmithfitness.com/blogs/news/online-pt-club-one-on-one-coaching-with-stew-smith-cscs

Episode 251: Keep on Lifting for Life (or get Started Doing Resistance Training ) Jun 07, 2023

After a quick discussion on the countless benefits of resistance training / lifting weights and one of the most important is longevity. If you are getting older and think it is time to give up resistance training, you could not be more incorrect. But if you do not like going to the gym, you can just do calisthenics to get started. Body weight with gravity is our most common form of resistance training as we do this style of resistance training just walking up a hill, or stairs, or sitting down and standing up. After this quick discussion, Stew Smith will take questions LIVE about training for the tactical professions or other topics of interest if you have them. See https://www.stewsmithfitness.com for more info.
Check out other LIVE QA sessions on YouTube as well as Tactical Fitness Report podcasts, swim videos, exercises videos, and much more.
Without these steps success is delayed or not achieved. Get moving - even if an easy time place holder at first. See related article: https://www.stewsmithfitness.com/blogs/news/online-pt-club-one-on-one-coaching-with-stew-smith-cscs

Episode 250: Exercise is Medicine - PLUS LIVE QA (Workout of the week) May 23, 2023

After a quick discussion on "exercise is medicine" and our favorite workout of the week, Stew Smith will take questions LIVE about training for the tactical professions or other topics of interest if you have them. See https://www.stewsmithfitness.com for more info.
Check out other LIVE QA sessions on YouTube as well as Tactical Fitness Report podcasts, swim videos, exercises videos, and much more.
Without these steps success is delayed or not achieved. Get moving - even if an easy time place holder at first. See related article: https://www.stewsmithfitness.com/blogs/news/online-pt-club-one-on-one-coaching-with-stew-smith-cscs

Episode 249: Happy Tactical Fitness Training Monday! Live QA with Stew Smith May 23, 2023

After a quick discussion on the Phases of Tactical Fitness that most people screw up, Stew Smith will take questions LIVE about training for the tactical professions or other topics of interest if you have them. See https://www.stewsmithfitness.com for more info.
Phase 1 - https://www.stewsmithfitness.com/blogs/news/navy-pst-workout-phase-1-getting-to-the-training-earn-a-contract
Phase 2 - https://www.stewsmithfitness.com/blogs/news/the-road-to-special-ops-selection-continues-uphill-with-phase-two-of-tactical-fitness
Phase 3 - https://www.military.com/military-fitness/military-workouts/military-pft-prep/phase-three-tactical-fitness-active-duty
Check out other LIVE QA sessions on YouTube as well as Tactical Fitness Report podcasts, swim videos, exercises videos, and much more.
Without these steps success is delayed or not achieved. Get moving - even if an easy time place holder at first. See related article: https://www.stewsmithfitness.com/blogs/news/online-pt-club-one-on-one-coaching-with-stew-smith-cscs

Episode 248: To, Through, and After with Masterchief Steve Drum (Navy SEAL) May 02, 2023

Master Chief Steve Drum discusses his journey from failing the ASVAB and serving in the Navy a few years prior to getting to BUDS. Then his 20+ year career in the Team, an instructor, a dive motivator at Great Lakes, and his current post-Navy career life.
Check out this outstanding interview with a great teacher and trainer who can help you with everything from learning to operate in high-stress situations and setting goals focused on just getting tougher. You can find Master Chief at the following links:
Website - https://stephendrum.com/
Social Media:
Instragram - https://www.instagram.com/stephen.drum
Facebook - https://www.facebook.com/stephen.drum.967
Linked In - https://www.linkedin.com/in/stephen-drum-643695135

Episode 247: TFR 234 - Strengthen Your Mindset with GetMental.com APP (Navy SEAL Masterchief and Comedian Team) Apr 21, 2023

Stew Smith discusses building / strengthen the mindset to better handle the daily stresses of life as well as your life's goals. Check out former Master Chief Steve Drum (SEAL) and comedian / creative director of the https://www.GetMental.com APP Jason Kyle.
Check out this hilarious way to engage the male brain to teach life changing skills that will help them with goal setting, stress relief, and mental toughness. Seriously, this APP works.
The Tactical Fitness Report discusses all aspects of the tactical athlete. From the preparation to get TO and THROUGH selection / training, to operating at optimal levels, and learning to manage and metabolize stress and stressful situations throughout your tactical career and the life thereafter. Check out this show for an excellent example of life after the Teams and continuing to teach skills that make you a better performer on all levels where life takes you.
See StewSmithFitness.com - https://www.stewsmithfitness.com for more training and coaching programs to help you get TO and THROUGH any type of physical training ahead of you.

Episode 246: Let's Get It Done - LIVE QA with Stew Smith Apr 10, 2023

Let's do this. What kind of attitude you bring to training can set the entire workout on the right step. You GET TO DO THIS - Not your have to do this.
Stew Smith will take questions LIVE about training for the tactical professions or other topics of interest if you have them. See https://www.stewsmithfitness.com for more info.
Check out other LIVE QA sessions on YouTube as well as Tactical Fitness Report podcasts, swim videos, exercises videos, and much more.
Without these steps success is delayed or not achieved. Get moving - even if an easy time place holder at first. See related article: https://www.stewsmithfitness.com/blogs/news/online-pt-club-one-on-one-coaching-with-stew-smith-cscs

Episode 245: TFR 233 - Dealing with Anxiety / Stress before Big Events (like Hell Week, etc) Apr 06, 2023

Katherine Grimm (Nichols), the better half of https://www.performancefirstus.com, helps us discuss anxiety, stress, and learning how to deal with important stressful events that are about to occur in the near future. Meditation, breathing skills, internal awareness, and practice applications to calm down when spun up are just some of the very important skills we discuss.
Check out other videos of combat swimmer stroke, workouts, and other spec ops related training. See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

Episode 244: First Day of Spring Training Program Plus LIVE QA Mar 27, 2023

Time for change - Check out the options we have Spring Training Options - https://www.stewsmithfitness.com/blogs/news/spring-training-options
Stew Smith will take questions LIVE about training for the tactical professions or other topics of interest if you have them. See https://www.stewsmithfitness.com for more info.
Check out other LIVE QA sessions on YouTube as well as Tactical Fitness Report podcasts, swim videos, exercises videos, and much more.
Without these steps success is delayed or not achieved. Get moving - even if an easy time place holder at first. See related article: https://www.stewsmithfitness.com/blogs/news/online-pt-club-one-on-one-coaching-with-stew-smith-cscs

Episode 243: Spring Running Increases, Day 1 Hell Week, and Live QA with Stew Smith Mar 21, 2023

After a quick discussion on running increases this Spring
(https://www.stewsmithfitness.com/blogs/news/spring-training-options) and it happens to be Day 1 of another Hell Week at SEAL Training, Stew Smith will take questions LIVE about training for the tactical professions or other topics of interest if you have them. See https://www.stewsmithfitness.com for more info.
Check out other LIVE QA sessions on YouTube as well as Tactical Fitness Report podcasts, swim videos, exercises videos, and much more.
Without these steps success is delayed or not achieved. Get moving - even if an easy time place holder at first. See related article: https://www.stewsmithfitness.com/blogs/news/online-pt-club-one-on-one-coaching-with-stew-smith-cscs

Episode 242: TFR 232 - Finding Your Tribe (Training to Serve) Mar 10, 2023

Stew Smith https://www.stewsmithfitness.com and Jeff Nichols (https://www.performancefirstus.com) discuss finding a group a like minded people to make yourself better with. Iron sharpens Iron and when you find the right tribe you can see your performance increase to new levels.
However there is a flip side to finding your tribe that is not helpful when that tribe becomes too much of a clique and drives your mental / physical performance in adverse ways if you are not careful.
Check out this podcast that discusses both sides of the coin on finding your tribe. Check out other videos of combat swimmer stroke, workouts, and other spec ops related training. See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

Episode 241: When There is No Time to Get Stronger / Faster - You Have to Get Tougher Mar 07, 2023

See link for full article but today we will start off the LIVE QA with a quick discussion of preparing properly for that moment when it is game time and you just have to bring your A game.
https://www.stewsmithfitness.com/blogs/news/when-there-is-no-time-to-get-stronger-or-faster-you-need-to-get-tougher
See more articles, programs, training for any tactical program at https://www.stewsmithfitness.com

Episode 240: Running Injury Training Options Plus Live QA with Stew Smith Mar 02, 2023

After a quick discussion on running replacements when injured but still need to pass a fitness test, Stew Smith will take questions LIVE about training for the tactical professions or other topics of interest if you have them. See https://www.stewsmithfitness.com for more info.
Check out related article on the intro topic: https://www.military.com/military-fitness/running-injuries-and-military-fitness-how-recover-and-keep-training
These bike workouts have saved many with shin splints, foot issues, and joint tendonitis and kept them able to test running as fast or even faster in some cases:
Monday and Friday: Do a 20-minute bike pyramid, with each minute on the minute increasing resistance by one level until you can no longer maintain 70-80 rpm pedaling. Continue for a total of 20 minutes, even if you must reduce the resistance in the latter half of the workout.
Tuesday and Thursday: Do 3x10-minute Tabata intervals (20-second sprint/10 seconds easy) with a two-minute rest between each of the three sets. Push hard on the sprints and work on your breathing to recover as best you can in the 10 seconds easy sections.
Wednesday and Saturday: Add lunges and squats calisthenics to maintain leg stamina. You can mix these exercises into a 30-minute bike ride, doing 20 squats and 10 lunges per leg every five minutes.
A bike with adjustable levels of resistance is best for the bike pyramid, but the other two workouts above can be done on any type of bike. A stationary bike is preferred for these workouts.
Check out other LIVE QA sessions on YouTube as well as Tactical Fitness Report podcasts, swim videos, exercises videos, and much more.
Without these steps success is delayed or not achieved. Get moving - even if an easy time place holder at first. See related article: https://www.stewsmithfitness.com/blogs/news/online-pt-club-one-on-one-coaching-with-stew-smith-cscs

Episode 239: Getting Started with Your Training from Beginner to Spec Ops Level plus LIVE QA with Stew Smith Feb 07, 2023

Getting started comes with many levels. You could be an athlete and getting started on military / spec ops level training. That is a process. You could be a 50 yr old and have not done anything for 20 years except to gaining 5 lbs a year for the past decades. Getting started will be all about assessing strengths and weaknesses, building habits that include movement and nutrition, and breaking old habits that interfere with new goal progress.
One Step at a time - https://www.stewsmithfitness.com/blogs/news/fitness-over-40-and-50-answers-to-your-concerns-one-step-at-a-time
Spec ops prep - start here - https://www.stewsmithfitness.com/blogs/news/spec-ops-prep-list-of-articles-research-one-stop-shop
For more information about military, special ops, police, and fire fighter physical preparation - check out https://www.StewSmithFitness.com for hundreds of articles, over 50 books, ebooks, and online coaching too.

Episode 238: Log PT Simulation - Training with a Sandbag PLUS LIVE QA Session Jan 31, 2023

Check it out: https://www.stewsmithfitness.com/blogs/news/consider-the-tactical-groundhog-week-when-changing-training-cycles
This is a great assessment week that will test strength, muscle stamina, recovery-ability, endurance, etc...
The Sandbaby Devil Murph requires a 40- to 50-pound weight. We use sandbags and create a circuit of exercises as you with to create a non-stop movement workout:
Warmup jog of one mile
100 pull-ups
200 push-ups
Bear crawl 400 meters
100 push presses with a 40- to 50-pound sandbag
100 lunges/leg with sandbag (chest carry)
Fireman carry 400 meters
(switch with partner as needed)
150 squats with sandbag (shoulder carry)
Run 400 meters of burpee jump
150 sit-ups with sandbag (chest carry)
Run one mile
400m walking lunges (no weight)
Run one mile
Enjoy. Make sure you stretch

Episode 237: Training Hard, Smart, and Building a Foundation of Fitness to Never Quit - LIVE QA with Stew Smith Jan 28, 2023

Check out this general LIVE QA session with Stew Smith as he takes questions from a variety of special ops level candidates seeking to prepare for challenging professions and focused on building mental toughness to NEVER QUIT.
Check out other LIVE QA sessions on YouTube as well as Tactical Fitness Report podcasts, swim videos, exercises videos, and much more.
Without these steps success is delayed or not achieved. Get moving - even if an easy time place holder at first. See related article: https://www.stewsmithfitness.com/blogs/news/online-pt-club-one-on-one-coaching-with-stew-smith-cscs

Episode 236: TFR 231 - Ice Baths - Good or Bad? Jan 27, 2023

Jeff Nichols (https://www.performancefirstus.com) and Stew Smith (https://www.stewsmithfitness.com) discuss the good and bad of ice baths and cold water immersion / showers.
The concept of using cold for healing dates to ancient Egyptian and Roman civilizations, who used cold water and snow to help relieve muscle pain. Fast-forward to present day and you have ice baths, which are popular among athletes of all levels. Ice baths are typically made up of a bathtub or large container filled with cold water and ice. The athlete then submerges their entire body in the cold water for a set period, usually between 10 and 15 minutes.
So, Are Ice Baths Good or Bad For You?
As with any extreme temperature (hot or cold) too much is deadly. Hypothermia and frost bite are potential outcomes if you are careless and get into water in the mid 30 degree level or even stay too long in water in the 50-60 degree Fahrenheit range. If you are doing this for other reasons beside relieve muscle soreness, joint inflammation, and cooldown recovery purposes remember there is a fine line between mental toughness and stupidity. Anytime there is a potential for death or severe injury you have crossed that line.
Who Should Use Them?
Ice baths can reduce muscle soreness and fatigue, lower inflammation and help you recover faster.
If you are an endurance type athlete and performing / competing in several events over the course of a weekend, using the ice bath or just cold water immersion after competing can help you. If it is hot and you still have to compete in more training or events in the same day (weekend tournaments), cold water immersion can not only be helpful with reducing body heat but also help you with fatigue. I have always said that half of fatigue is often due to body heat. Reduce body heat and find a second wind.
Who Should NOT Use Them?
While there are benefits to cold water immersion, cold showers, and ice baths, there are some potential risks to consider. For example, people with poor circulation or high blood pressure should avoid taking ice baths, as the cold water can put too much strain on their body. Additionally, it’s important to take frequent breaks to ensure that your body isn’t exposed to the cold water for too long.
Also, people who are training hard to build muscle should NOT use ice baths. Science has shown that for muscle mass athletes, hard gainers, and bodybuilders should not consider a program where cold water is part of recovery as it can reduce hypertrophy (muscle building) gains. The answer depends on the individual, but there are several precautions to consider before taking an ice bath.
First, keep in mind that an ice bath should never be done without proper supervision. Make sure you consult with a doctor or trainer before trying an ice bath.
Second, don’t stay in the ice bath for too long. 10-15 minutes is the maximum recommended time for an ice bath. Going over this time can put you at risk for hypothermia or other health complications.
Third, make sure the water isn’t too cold. The water should be between 50-60 degrees Fahrenheit. If the water is too cold, it can cause muscle spasms, dizziness, panic, or disorientation. If you want to start slowly, end your normal shower with the coldest water you can get from the tap for 1-2 minutes. This will help you learn some of the breathing control methods taught by gurus like Wim Hof.
If you're looking for a way to improve your recovery and boost your performance, ice baths can be a great addition to your recovery routine. Just make sure to listen to your body and take the proper precautions to ensure your safety.
At the end of the day, it’s up to you to decide if the potential benefits of an ice bath outweigh the risks. If you decide to give it a try, make sure to take all the necessary precautions. With proper care, an ice bath can be a great way to help you reach your fitness goals and recover faster.
Check out other videos of combat swimmer stroke, workouts, and other spec ops related training. See more about Stew Smith at http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

Episode 235: Let's Talk Split Routines and WAYS to Train for Spec Ops Events - Plus LIVE QA Jan 24, 2023

Let's talk split routines and training elements of fitness along with specific physically challenging events. After a quick discussion Stew Smith will take questions LIVE about training for the tactical professions or other topics of interest if you have them. See https://www.stewsmithfitness.com for more info.
Building habits is the first step of accomplishing a goal. Setting a goal is the easy part - taking that next step requires turning that initial motivation into good habits. Then you are able to evolve your motivation into discipline.
Check out other LIVE QA sessions on YouTube as well as Tactical Fitness Report podcasts, swim videos, exercises videos, and much more.
Without these steps success is delayed or not achieved. Get moving - even if an easy time place holder at first. See related article: https://www.stewsmithfitness.com/blogs/news/online-pt-club-one-on-one-coaching-with-stew-smith-cscs

Episode 234: Invest In Yourself - Time and Consistency Are the Keys. Going LIVE - Taking Questions Jan 24, 2023

After a quick discussion Stew Smith will take questions LIVE about training for the tactical professions or other topics of interest if you have them. See https://www.stewsmithfitness.com for more info.
Building habits is the first step of accomplishing a goal. Setting a goal is the easy part - taking that next step requires turning that initial motivation into good habits. Then you are able to evolve your motivation into discipline. Without these steps success is delayed or not achieved. Get moving - even if an easy time place holder at first.
See related article: https://www.stewsmithfitness.com/blogs/news/online-pt-club-one-on-one-coaching-with-stew-smith-cscs

Episode 233: Podcast 230 - Tactical Fitness System Differences - Special Ops Level Fitness Programs Dec 29, 2022

This Tactical Fitness Report focuses on the training system Stew Smith (https://www.stewsmithfitness.com) has been developing for nearly 25 years now. What is the difference between the Seasonal Tactical Fitness Periodization programs recently developed vs. previous years?

What is the difference between the Special Ops programs and the Seasonal Tactical Fitness Periodization programs?

Remember it is all about creating a program that focuses on weaknesses development and maintenance of your strengths. This system allows for that to happen by systematically making changes to the programming every 13 weeks (seasons of the year).

For more information check out the article on Seasonal Tactical Fitness Periodization and understand the phases of tactical fitness and the process to become GOOD at all the elements of fitness.

https://www.stewsmithfitness.com/blogs/news/seasonal-tactical-fitness-periodization-what-is-it-why-is-it-important

See the Seasonal Tactical Fitness Periodization section: https://www.stewsmithfitness.com/collections/seasonal-periodization-programs

Also check out the specific special ops level training that prepares for both phase 1 and phase 2 of tactical fitness: Getting TO and THROUGH the training. The events of specific spec ops pipelines are the focus in these programs.

Episode 232: TFR229 - Learning Tactical Skills Quickly Plus The New Guy Advice (with Jeff Nichols) Dec 21, 2022

Stew Smith (https://www.stewsmithfitness.com) and Jeff Nichols (https://www.performancefirstus.com) discuss an important topic that comes up with specops level candidates often - preparing for the tactical tests (diving, shooting, land nav, demo, jumping, etc...). Then we go a step further and discuss being a NEW GUY in the Team.
Check out other videos of combat swimmer stroke, workouts, and other spec ops related training. See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

Episode 231: TFR228 - A Lot of People Screw This Up (The Phases of Tactical Fitness) Nov 17, 2022

Tactical Fitness Report 228 is a quick discussion on the fundamentals of tactical fitness - Know the phases or be part of the attrition rates: See https://www.stewsmithfitness.com/blogs/news/seasonal-tactical-fitness-periodization-what-is-it-why-is-it-important
Check out other videos of combat swimmer stroke, workouts, and other spec ops related training. See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

Episode 230: TFR227 - Testing for PEDs at SEAL Training - Learn About the T/E Ratio with Jeff Nichols Sep 15, 2022

Stew Smith (https://www.stewsmithfitness.com) and Jeff Nichols (https://www.performancefirstus.com) discuss the new testosterone to epitestosterone ratio (T/E) used at BUDS to deter use of performance enhancing drugs. I hope it works in that reasoning but it also catches non-PED users in some situations.
BOTTOM LINE - DO NOT USE THEM - you do not need them. But if your T/e ratios are naturally high - here are ways to reduce them (think of the worst training advice you can ever give someone)...(see below)
Here is what a drug testing program should look like - https://ncaaorg.s3.amazonaws.com/ssi/substance/2021-22/2021-22SSI_DrugTestingProgram.pdf
Need to reduce your testosterone naturally? See https://www.medicalnewstoday.com/articles/325186
Sleep reduction = testosterone reduction - https://jamanetwork.com/journals/jama/fullarticle/1029127
Check out other videos of combat swimmer stroke, workouts, and other spec ops related training. See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

Episode 229: To, Through, and After with Bubba Eisenhauer (Army Ranger 75th Regiment) Axon Aid Sep 06, 2022

Former Army Ranger (3-75th Ranger Battalion) Capt Bubba Eisenhauer shares his story about his journey from college athletics to serving with the Ranger Battalion. Now he works for Axon (formerly Taser) check out the philanthropic arm of Axon - AxonAid
AxonAid.com - https://www.axon.com/aid/family-first
Email - beisenhauer@axon.com
Social Media
Instagram - https://www.instagram.com/axon.enterprise/
Twitter - https://twitter.com/axon_us
Dont Skip MOBILITY DAY - https://www.stewsmithfitness.com/blogs/news/dont-skip-moblity-day
Check out other videos of combat swimmer stroke, workouts, and other spec ops related training. See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

Episode 228: TFR226 - Nutrition with LTC Nick Barringer (USA) Tactical Fitness - Joint Health Sep 05, 2022

Stew Smith and LTCol Nick Barringer (USA) PhD in Nutrition / Dietitian / CSCS discuss nutrition for joint health and injury healing. Check out this video discussion with a top notch teacher and researcher on ways to improve joint health through nutrition / supplementation too.
LtCol Nick Barringer (instagram): https://www.instagram.com/nickbarringer.phd.rdn/
Follow his podcast - FUEL THE FIGHT at https://www.youtube.com/channel/UCG9RVE54v8DTAE2--H_M8gQ
The Tumeric Tonix we talked about from PureGreen:
https://puregreen.com.co/products/turmeric-tonic-shot
**USE NICK20 and save 20% on this tonic if interested**
Check out other videos of combat swimmer stroke, workouts, and other spec ops related training. See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

Episode 227: TFR225 - Foot, Ankle, Shins, and Knees Care (Running Progressions Discussion with Jeff Nichols) Aug 30, 2022

Running progressions can lead to foot, ankle, knee, and shin pain. Jeff Nichols (https://www.performancefirstus.com) and Stew Smith https://www.StewSmithFitness.com
discuss some of the latest strategies for preventing / dealing with typical running injuries.
Topic Links Discussed:
Knees Over Toes - https://www.instagram.com/kneesovertoesguy
Foot Collective - https://www.instagram.com/thefootcollective
Weck Method - https://www.instagram.com/weckmethod
Xero Shoes - https://www.instagram.com/xeroshoes
Check out my info at https://www.stewsmithfitness.com for more on tactical fitness training, testing, and getting TO and THROUGH Selection.
https://www.stewsmithfitness.com/blogs/news/physical-assessment-tools-for-to-and-through-selection
Personalizing Spec Ops Programming to Logically Fit Your Abilities...then Progress from There... See ideas: https://www.stewsmithfitness.com/blogs/news/test-article
Also - Two Programs To Turn Weakness into Strength - https://www.stewsmithfitness.com/blogs/news/two-programs-that-turn-weakness-into-strengths-or-much-less-of-a-weakness
Check out the System’s Check article - https://www.stewsmithfitness.com/blogs/news/perform-a-systems-check-after-long-bouts-with-illness-injury-or-not-training
When in doubt – go with Mobility Day workouts to keep the habit of training alive:
https://www.stewsmithfitness.com/blogs/news/mobility-day-easy-day-recovery-day-technique-day-call-it-what-you-want-you-still-need-it
Don’t Skip Mobility Day - https://www.stewsmithfitness.com/blogs/news/dont-skip-moblity-day
Check out more info on my YouTube, TIKTOK (CSS Critiques), Instagram pages as well as my site https://www.stewsmithfitness.com
Check out other videos of combat swimmer stroke, workouts, and other spec ops related training. See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

Episode 226: TFR 224 - Discussion on Mental Toughness with Jeff Nichols Aug 25, 2022

Stew Smith (https://www.stewsmithfitness.com) and Jeff Nichols (https://www.performancefirstus.com) discuss mental toughness. What it is and how to develop it fully through being consistent with your goals.
For a one stop shop for mental toughness check out this article: https://www.stewsmithfitness.com/blogs/news/mental-toughness-one-stop-shop (full of articles and multiple podcasts)
Check out other videos of combat swimmer stroke, workouts, and other spec ops related training. See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

Episode 225: TFR 223 - Talking Operator Syndrome with Dr. Rebecca Ivory (Special Ops Focus) Jul 12, 2022

Check out this great discussion with newly minted Doctor of Nursing Practice (Psychiatric Nurse Practictioner) who did her doctoral research on treating trauma (physical / emotional) and chronic pain focused on active duty, retired, and former Navy SEALs. See https://www.tacticalpsychiatry.com for more of your educational / research information.
Check out other videos of combat swimmer stroke, workouts, and other spec ops related training. See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

Episode 224: TFR 222 - The Evolution of Training / Military Issue Gear (with Jeff Nichols) Jul 12, 2022

Stew Smith (https://www.stewsmithfitness.com) and Jeff Nichols (https://www.performancefirstus.com) take a walk down memory lane about training gear of previous BUDS classes, their own training gear, and current recommendations for shoes, boots, socks, wetsuits, and more.
Check out other videos of combat swimmer stroke, workouts, and other spec ops related training. See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

Episode 223: TFR 221 - Attrition Rates - All the Ways to End Your Spec Ops Dream (How to Avoid Them) May 17, 2022

Stew Smith (https://www.stewsmithfitness.com and Jeff Nichols (https://www.performancefirstus.com) discuss recent attrition rates with a historical analysis. Find out and AVOID all the ways to end your spec ops dreams before you even start....as well as the ones that occur during the selection process and beyond.
Check out other videos of combat swimmer stroke, workouts, and other spec ops related training. See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

Episode 222: TFR 220 - Getting Rolled in Spec Ops Training (Consider These Things) Apr 26, 2022

Stew Smith (https://www.stewsmithfitness.com) and Jeff Nichols (https://www.performancefirstus.com) discuss getting rolled and the focus a student should have when rolled to improve their abilities and focus on recovery and healing.
Check out other videos of combat swimmer stroke, workouts, and other spec ops related training. See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

Episode 221: TFR219 - Nick Barringer (LtCol / PhD Nutrition) Talking Nutrition For Military Testing and Selection Feb 13, 2022

Stew Smith and LTCol Nick Barringer (USA) PhD in Nutrition / Dietitian / CSCS discuss nutrition performance before, during, and after a physical fitness test and throuhgout a long day of selection training.
LtCol Nick Barringer (instagram): https://www.instagram.com/nickbarringer.phd.rdn/
The Tumeric Tonix we talked about from PureGreen:
https://puregreen.com.co/products/turmeric-tonic-shot
**USE NICK20 and save 20% on this tonic if interested**
Don't miss the LtCol tip on adding calories at Ranger School and Stew's special sauce at BUDS to add more calories for keeping moving. This was a fun one that you can pick up some good details for both long term health and performance when it is needed.
Check out other videos of combat swimmer stroke, workouts, and other spec ops related training. See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

Episode 221: TFR 218 - Navy SEAL Ben Milligan of Water Beneath the Walls - Rise of the Navy SEALs Book (History) Feb 13, 2022

The new book by Ben Milligan, By Water Beneath the Walls – The Rise of the Navy SEALs is not your typical Navy SEAL book, in fact there is not a single mention how the author successfully completed the toughest military training in the world – BUD/S – Basic Underwater Demolition / SEAL training. This is first a well-researched study of history dating just after World War I when the political and economic situation of the times required conventional leaders to think out of the box and create soldiers, sailors, and marines who were “raiders, commandos, and amphibious operators.” It is second, an entertaining storyline detailing incredible “special operations” missions conducted by brave and larger than life Americans throughout World War II, Korea, and Vietnam from all of the services – not just the Navy. These missions and lessons from the Army Scouts, Army Rangers, Special Forces, Marine Raiders and RECON, and the Navy’s own Navy Combat Demolition Units (NCDU) and Underwater Demolition Team (UDT) were the historic backbone of today’s Navy SEAL Teams. The building of today’s CIA from the World War II Office of Strategic Services activities by pioneers such as William Donovan also played a significant role in creating a maritime special operations unit that would inevitably be run by the Navy thanks to brilliant thinker / leaders as the Chief of Naval Operations Arleigh Burke.
By Water Beneath the Walls is more of a joint special operations history book than an individual Navy SEAL book as great military and even political minds were key to taking advantage of the geo-political and military situation by forcefully influencing the need for such unconventional war fighters. The internal military and political battles many of the founding fathers of today’s special operations were won and lost throughout the decades between World War II and Vietnam Wars with many early special operations units being disbanded. But what has emerged today as a joint group of specialized military personnel within today’s Special Operations Command (SOCOM) are the results of unconventional leaders sending brave men on harrowing missions behind enemy lines. The mission successes and failures and larger than life egos that were often a double-edged sword for the fledgling organizations were soon becoming the most decorated units within the military. The need for small unit tactics were proven repeatedly until the military found the formula for peace time training (versus disbandment) and war time operational tempo.
Check it out on Amazon
Check out other videos of combat swimmer stroke, workouts, and other spec ops related training. See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

Episode 220: To, Through, and After & Tactical Fitness Report with Jason McCarthy (Army SF & GoRuck Founder) Feb 08, 2022

Jason McCarthy of (https://www.goruck.com) and Stew Smith discuss his journey to, through, and after Army Special Forces and being an entrepreneur, coach, instructor, and mentor to so many through the Go Ruck Events (https://www.goruckevents.com).
Check out how Jason and Stew discuss the importance of moving more, socialization, and becoming a better person by getting out of the house and pushing yourself everyday. Be an asset in life and enjoy it even more! Check out the April 22-24 Fitness Festival in Jacksonville FL - (https://www.sandlotjax.com)

Episode 219: TFR 216 - Talking Tactical FItness with Coach Greg Amorelli (Navy SAR / Army Infantry Officer) Feb 03, 2022

Coaches Stew Smith https://www.stewsmithfitness.com and Greg Amorelli discuss the journey from athletics into military service and beyond into coach tactical athletes. Greg is a former Navy Helicopter Rescue Swimmer and current Army Infantry Officer / Tactical Fitness Coach.
Talking Tactical Fitness is a series on the Tactical FItness Report where coaches discuss their personal journey and many lessons learned over the years of training as an athlete, transitioning into tactical populations, and into coaching others with a variety of goals (both tactical and athletics).
Check out other videos of combat swimmer stroke, workouts, and other spec ops related training. See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

Episode 218: To, Through, and After with Dr. Tiffanie Tate Moore MD (USN) Jan 27, 2022

Dr. Tiffanie Tate Moore was born and raised in Compton, CA and is a true survivor. She has survived a tough childhood with drug addicted parents and being shot in the back during a drive-by shooting as a kid, but she went onto graduate college at UC Santa Barbara where she earned her Bachelor of Science degree in cellular and developmental biology, with a Black studies minor. After earning her medical doctorate degree from Meharry Medical College and completing her OB/GYN Internship at Naval Medical Center San Diego, she went on to serve as a General Medical Officer for the Sea Bees. She served during Operation Enduring Freedom and the Global War on Terrorism. Dr. Moore completed her obstetrics and gynecology residency at Vanderbilt University Medical Center in Nashville, Tennessee, and practiced for 20 years before sustaining a hand injury that led to her medical retirement. Her life experiences, including those she’s shared with her friends, have overflowed into FloweTry.

After a hand injury forced her to retire from her beloved job as an OB/GYN in 2019, Dr. Moore faced yet another challenge.

After spending more than half of her life working toward and achieving a goal of becoming a physician, She went through a depression.

Dr. Moore immersed herself in her children, her church, walking, writing, and helping with women's health issues through her sorority and community churches. Her injuries coupled with six surgeries in two years left her with mobility limitations and chronic pain. And yet, she continues to walk in half-marathons despite tremendous physical discomfort.

The ability to overcome seemingly insurmountable hurdles seems to be woven into Dr. Moore’s DNA. But she says she draws her strength and resilience from a much more powerful force.

“God is still speaking to us in this day and age; we just need to open our spiritual eye and ear to see and hear Him,” Dr. Moore says.

In addition to leaning on her faith, Dr. Moore began writing as an outlet for her emotions. Her new book, FloweTry: A Collection of 108 Poetic Flows on Life, Love, and Liturgical Issues, candidly and poignantly dives into the topics of our times, including COVID, politics, Black history and police brutality. She also speaks of love and community, and includes an entire section of verses intended to encourage readers to take a closer walk with Christ.

Episode 217: TFR 215 - #1 Recovery Tool with Doc Parsley (Navy SEAL / MD) = SLEEP! Find Out Why Jan 25, 2022

Doc Parsley (http://www.docparsley.com) and I discuss his journey as a young high school drop out in Texas to becoming a Navy SEAL, then becoming a Navy Doctor within Naval Special Warfare where he developed his research on sleep for high performing tactical athletes / Navy SEALs.
Whether you are young and focused on your athletic performance or getting older and considering adding better life to your remaining years, you HAVE to see this podcast on the importance of sleep. In the end, sleep is our #1 recovery tool and when we are young we need it for performance and as we age we need to master it for longevity.
Related articles:
Contact Doc Parsley:
https://www.docparsley.com
Instagram: https://www.instagram.com/kirkparsley/
https://www.instagram.com/SleepRemedy/
Facebook: https://www.facebook.com/DocParsleySleepRemedy
Over 100 Articles on his blog: https://docparsley.com/blog/
Check out other videos of combat swimmer stroke, workouts, and other spec ops related training. See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

Episode 216: TFR 214 - Talking BUDS Prep with Joe Kauffman (BUDS Instructor) Owner of TheWarriorCalling.com Jan 20, 2022

Former Navy SEALs Stew Smith https://www.stewsmithfitness.com and Joe Kauffman (https://www.thewarriorcalling.com) discuss going into the coaching business after military service along with many stories of Joe's individual journey to and through and after BUDS and his service in the Navy as a Navy SEAL and BUD/S Instructor.
Check out https://TheWarriorCalling.com and the instagram with the same name https://www.instagram.com/thewarriorcalling for more about his training and coaching programs for both spec ops candidates and civilians alike who have a goal and want to push hard to reach that goal.
Check out other videos of combat swimmer stroke, workouts, and other spec ops related training. See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

Episode 216: Tactical Fitness Report 213 w/Ward Carroll (F-14 RIO / USNA 82 Grad) and Aviation Story Teller (YouTube) Jan 20, 2022

Check out this interview with Navy Flight Officer / Radar Intercept Officer Ward Carroll of the F-14. See ( https://www.youtube.com/c/WardCarroll ) for the latest project Ward is working on – cool stories in Aviation!
In this part Tactical Fitness Report and To, Through, and After Podcast, we discuss US Naval Academy fitness, Navy Aviation Fitness, Pulling G’s in F-14 and with the Blue Angels as well as Ward's journey through 20 years of Naval service and his career for the past 20 years outside of the Navy.
I worked for Ward when he was the editor at Military.com and now see him in Annapolis as we work near each other at the Naval Academy. If you have not seen his Youtube Channell at https://www.youtube.com/c/WardCarroll subscribe and you will not be disappointed especially if you are considering Naval Academy as a future next step out of high school, or interested in Naval Aviation, Aircraft Carriers, Even UFOs that pilots often see.
He is the author of Punk’s War Trilogy – See https://www.amazon.com/Punks-Fight-Ward-Carroll/dp/0451211499
Check out other videos of combat swimmer stroke, workouts, and other spec ops related training. See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

Episode 215: TFR212 Talking Nutrition Performance and Longevity with LtCol Nick Barringer PhD, RDN (USA) Jan 20, 2022

Stew Smith and LtCol Nick Barringer (USA) PhD. RdN (@nickbarringer.phd.rdn) discuss many factors to consider as we age (AND WHILE YOU ARE YOUNG) on the Tactical Fitness Report Podcast. Longevity Prep is not just for OGs! Learn good habits of recovery NOW while you are young that will help you as you age into your profession / life in general.
The search for longevity typically does not start to occur until most of us are feeling the sting of a life lived hard especially if you are in the tactical professions. However, if you plan to make the tactical professions (military, police, Fire/EMS) a career realize that you will be older longer than you are younger no matter what. Understanding some simple things that you can do now to help prevent the aches and pains of aging from catching up to you is only going to help you in your life’s journey. For the most part, understanding what recovery means and the many ways you can help yourself recover from yesterdays and today’s challenges will help you engage tomorrow’s demands that much better.
Acquiring longevity requires a thorough study of multiple dimensions where one needs to actively pursue recovery techniques which includes the following things to consider:
- Nutritious consumption of foods and drink
-Consistent and Proper sleep and relaxation
-Physical Activity that includes Resistance, Cardiovascular, Flexibility / Mobility Training
-Control of body weight
- Enjoy Your Workday and Life
There are many ways to balance longevity producing habits. As you are young, start off with a few of the above sections and gradually start paying more attention to more of the longevity boosting considerations. Eventually, one day, you will need to address all the above to continue moving with any efficiency and reduced pain. However, just because you are feeling aches of a life well lived now does not mean you cannot turn it around and feel like you did 20-30 years ago. You just must be consistent with the above recommendations.
Check out other videos of combat swimmer stroke, workouts, and other spec ops related training. See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

Episode 214: TFR211 - Talking Nutrition Performance and Longevity with LtCol Nick Barringer (USA) Jan 18, 2022

Stew Smith and Dr Nick Barringer @nickbarringer.phd.rdn discuss many factors to consider as we age (AND WHILE YOU ARE YOUNG) on the Tactical Fitness Report Podcast. Longevity Prep is not just for OGs! Learn good habits of recovery NOW while you are young that will help you as you age into your profession / life in general.
The search for longevity typically does not start to occur until most of us are feeling the sting of a life lived hard especially if you are in the tactical professions. However, if you plan to make the tactical professions (military, police, Fire/EMS) a career realize that you will be older longer than you are younger no matter what. Understanding some simple things that you can do now to help prevent the aches and pains of aging from catching up to you is only going to help you in your life’s journey. For the most part, understanding what recovery means and the many ways you can help yourself recover from yesterdays and today’s challenges will help you engage tomorrow’s demands that much better.
Acquiring longevity requires a thorough study of multiple dimensions where one needs to actively pursue recovery techniques which includes the following things to consider:
- Nutritious consumption of foods and drink
-Consistent and Proper sleep and relaxation
-Physical Activity that includes Resistance, Cardiovascular, Flexibility / Mobility Training
-Control of body weight
- Enjoy Your Workday and Life
There are many ways to balance longevity producing habits. As you are young, start off with a few of the above sections and gradually start paying more attention to more of the longevity boosting considerations. Eventually, one day, you will need to address all the above to continue moving with any efficiency and reduced pain. However, just because you are feeling aches of a life well lived now does not mean you cannot turn it around and feel like you did 20-30 years ago. You just must be consistent with the above recommendations.

1d

Episode 213: To, Through, and After with Former Coast Guard Rescue Swimmer - Vince from RSM Nov 16, 2021

Stew sits down with Vince from https://www.RescueSwimmerMindset.com to discuss his personal journey prior to serving in the Coast Guard, Helicopter Rescue Swimmer School, and beyond. Now he and his fellow CG Rescue Swimmer business partner have created the RSM program.
Check them out at the following links:
https://www.rescueswimmermindset.com
Instagram - https://www.instagram.com/rescueswimmermindset
Youtube - https://www.youtube.com/channel/UCkR5g0O9utUiZX3WE81YNHg
TikTok - https://www.tiktok.com/@rescueswimmermindset?
Rescue Swimmer Mindset Book - https://www.amazon.com/Rescue-Swimmer-Mindset-Unlock-Psychological/dp/1548985678
Check out other videos of this podcast, the Tactical Fitness Report, combat swimmer stroke, workouts, and other spec ops related training. See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

Episode 212: TFR211 - Change is Coming: Seasons, Training Focus, and Recruiting / Mentors in NSW Oct 01, 2021

Jeff Nichols and Stew Smith discuss training throughout the year so you see change of seasons, change your trainng, focus on weaknesses / maintain strengths and have time to better prepare yourself.
Also more changes are coming in Navy recruiting / mentor programs.
Check out other videos of combat swimmer stroke, workouts, and other spec ops related training. See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

Episode 211: TFR210 - Discussing Differing Opinions Learn How Aug 23, 2021

Discussing politics and military strategy is not my forte at all. However, Jeff Nichols (https://www.performancefirstus.com) and I had a difference of opinion regarding the leaders created by Service Academies and vaccinations. Military Leadership and politicians will be something a tactical athlete in the military has to deal with at some point of their career. Learning how to discuss different opinions is a skill we all need to improve upon because dismissing someone’s reasoning and experience can prevent a thorough understanding of any given situation.
Opinions – we all have them. Knowing how to deal with all types of opinions is a skill and something you need to develop. Learn how to listen to each other regardless of the situation and lastly – Stop Being a Troll. Trolling is not helpful to any one involved.

Episode 210: TFR 209 - Tactical Fitness with Jim Mabry USNA '77, F4 NFO, Career Fire Fighter, etc... Aug 07, 2021

This is one of my favorite interviews with fellow USNA grad Jim Mabry. He gives me hope for carrying on a high fitness level well into my sixties as he is 14 laps ahead on me with laps around the sun. Check it out if interested in longevity, going to a service academy, USMC, Aviation, and / or Fire Fighting and just getting after it in retirement.
Check out other videos of combat swimmer stroke, workouts, and other spec ops related training. See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

Episode 209: TFR 208a - Don't Become a Heat Casualty in Selection, Training, Work, Sports...etc. Jul 30, 2021

Jeff Nichols (https://www.performancefirstus.com) and Stew Smith (https://www.stewsmithfitness.com) discuss training hard in the heat of the summer and the many thing you should be doing to avoid heat performance issues, heat exhaustion, and heat stroke and even rhabdo and death.
https://www.military.com/military-fitness/general-fitness/beating-the-summer-heat-work-training-and-play
Check out other videos of combat swimmer stroke, workouts, and other spec ops related training. See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

Episode 208: To, Through, and After with Former US Secret Service / Protective Agent Dr. MB Janke Jul 13, 2021

Dr. Mary Beth Wilkas Janke (https://www.drmarybeth.com) is a former USSS Agent, International Protective Agent, Doctor of Psychology, author (https://www.amazon.com/Protector-Journey-Service-Guarding-Dangerous/dp/1734667109) and has traveled and worked in more countries than she can count.
Check out this journey of MB's life as one of the first women in the Secret Service and beyond. You can find out more information about MB at the following links:
Site - https://www.drmarybeth.com
Book - https://www.amazon.com/Protector-Journey-Service-Guarding-Dangerous/dp/1734667109
Email - contact@drmarybeth.com
Facebook - https://www.facebook.com/DocMaryBeth
Instagram - https://www.instagram.com/docmarybeth/
LinkedIn - https://www.linkedin.com/in/dr-mary-beth-wilkas-janke-88b6a565/
Twitter - https://twitter.com/docmarybeth
Check out more To, Through, and After interviews with interesting people who have served and continue to do great things today.
https://www.stewsmithfitness.com/blogs/news/check-out-the-to-through-and-after-podcasts-with-stew-smith-and-others
More Tactical Fitness Report Podcasts: https://www.stewsmithfitness.com/blogs/news/new-podcast-the-tactical-fitness-report-with-stew-smith
Check out other videos of combat swimmer stroke, workouts, and other spec ops related training. See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

Episode 207: TFR 207 - Special Guest Bridget Truxillo, former SWAT operator, Narcotics Investigator, and now Attorney discusses her journey and personal health and wellness Jul 08, 2021

Special Guest Bridget Truxillo, former SWAT operator, Narcotics Investigator, and now Attorney discusses her journey as well as a great method to make time for your personal health and wellness (physical / mental / emotion / professional).
Bridget Truxillo, JD, CFE
Certified Yoga Teacher
713-244-8366 (telephone and text)
The Law Enforcement Legal and Wellness Program
Check out https://www.myprotectivewellness.com/ for free program about what we discussed on the show.
Check out other videos of combat swimmer stroke, workouts, and other spec ops related training. See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

Episode 206: TFR206 Hyperbaric Oxygen Therapy (HBOT) - Oxygen for Vets with Mild TBI Jul 02, 2021

Check out this discussion with Wes Irvin who suffered a flesh eating bacterial infection and HBOT saved his life. Also see Stew's article on HBOT for more information - Read - https://www.stewsmithfitness.com/blogs/news/hyperbaric-oxygen-therapy-hbot-for-veterans-with-mild-tbi
Book: The Oxygen Revolution - https://www.amazon.com/dp/1578266270
More Sources:
America’s Mighty Warriors - https://americasmightywarriors.org/
Stand By Our Troops - https://sftt.org/idf-va-part-ways-efficacy-hbot-treating-ptsd/
– Debate with Dr Harch and VA Doctors - https://sftt.org/drs-paul-harch-david-cifu-spar-hyperbaric-oxygen/
Mayo Clinic - https://www.mayoclinic.org/tests-procedures/hyperbaric-oxygen-therapy/about/pac-20394380
Study – Hyperbaric Oxygen Treatment in TBI - Harch - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499900/
Check out other videos of combat swimmer stroke, workouts, and other spec ops related training. See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

Episode 205: TFR 205 - Gametime 2 with Connor Dietz - Air Force Special Warfare Fitness Challenge on GMTM Jun 30, 2021

Check out https://gmtm.com for Gametime site to access the new Air Force Special Warfare fitness challenge portal. Also see https://www.stewsmithfitness.com for more training programs for any tactical profession.
Former Air Force QB, Air Force Officer, who also played in the NFL now has an online world where athletes meet opportunities to make teams. The tactical athlete is starting to find a home here as well finding Olympic level dreams come true. Now, the Navy and Air Force Special Warfare see the power in GMTM platform for recruiting athletes as they consider serving their country in the tactical professions.
Check out other videos of combat swimmer stroke, workouts, and other spec ops related training. See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

Episode 204: TFR204 - Tips and Secrets to Selection Success Apr 28, 2021

Tips, Secrets to get through selection are discussed in this TFR with Jeff Nichols (http://www.performancefirstus.com) and Stew Smith (http://www.stewsmithfitness.com). No - Just kidding - there are no TIPS or Secret Sauce - Just processes, programming, and strategies.
Related Articles:
Four Steps To Prepare for Spec Ops: https://www.stewsmithfitness.com/blogs/news/four-steps-to-get-prepared-for-spec-ops-profession
Don't Set a Timeline - Set a Performance Starting Line: https://www.stewsmithfitness.com/blogs/news/dont-set-a-timeline-set-a-performance-line
Fact from Opinion: https://www.stewsmithfitness.com/blogs/news/ten-things-spec-ops-candidates-need-to-understand-about-fact-vs-opinion
Check out other videos of combat swimmer stroke, workouts, and other spec ops related training. See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

Episode 204: TFR203 - Learning About the Mace & Applying to Tactical Fitness Apr 22, 2021

Check out the new Tactical Fitness Report about adding new training pieces to your workouts to add to your overall tactical fitness ability. Check out https://www.setforset.com for today's topic. The mace, kettlebell, bands, TRX, sleds, tires, logs, sandbags are many of the devices you can use to change things up from the typical gym workout.
Sam Coleman educates Stew on the mace, its history, and applications. Check out the website, blog, and social media (videos / articles) on the usefulness of the mace.
Website: https://www.setforset.com
One of Many Blog Articles: https://www.setforset.com/blogs/news/5-movements-to-cure-back-pain
Instagram - https://www.instagram.com/setforset/
Twitter - https://twitter.com/setforset
Facebook - https://www.facebook.com/SETF0RSET/
Youtube - https://www.youtube.com/setforset
Tactical Fitness Reports: Check out other videos of combat swimmer stroke, workouts, and other spec ops related training. See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

Episode 203: TFR 202 - Special Ops Tactical Fitness (BUD/S) Mentally Tough or Stupid Mar 30, 2021

Stew Smith gives a power point on tactical fitness phases, best practices for training gut checks, and when the line of mental toughness crosses over to stupidity.
Check out other videos of combat swimmer stroke, workouts, and other spec ops related training. See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

Episode 202: TFR201 - FitOps.org Education Director and Army Ranger Nate Palin Discusses Military Transition Mar 25, 2021

Stew Smith discusses tactical fitness and military veteran transition into the civilian fitness professions after service with the http://www.FitOps.org Foundation Director of Education, Nate Palin, is a professional strength and conditioning coach and former Army Ranger, whose expertise in maximizing human performance in the tactical setting is critical to his role at FitOps - to train veterans in and out of the classroom to be Certified Veteran Fitness Operatives (CVFOs).
FitOps Foundation, a non-profit organization committed to helping veterans find a renewed sense of purpose through fitness training.
Check out other videos of the Tactical Fitness Report, combat swimmer stroke, exercise library, workouts, and other spec ops related training. See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

Episode 201: TFR 200 - Operator Syndrome Discussion with Dr. Christopher Frueh Mar 24, 2021

Dr Chris Frueh – psychology professor / researcher at University of Hawaii who also specializes in the physiological and psychological effects of chronic stress / TBI on people serving / have served in the tactical professions.
See more about Dr Frueh - https://hilo.hawaii.edu/keaohou/2012/10/17/frueh-psychology/
Operator syndrome article at Military.com - https://www.military.com/military-fitness/operator-syndrome-managing-high-allostatic-load
Operator Syndrome Paper - https://journals.sagepub.com/doi/abs/10.1177/0091217420906659
Some of the topics discussed:
Sleep Hygiene - https://www.military.com/military-fitness/general-fitness/how-achieve-restorative-sleep
Stress Mitigation and Recovery - https://www.stewsmithfitness.com/blogs/news/the-balance-of-life-work-training-stress-and-recovery-stress-mitigation
Nutrition for Energy – Eat, Sleep, Recover - https://www.stewsmithfitness.com/blogs/news/nutrition-for-energy-eat-sleep-recover

Episode 200: TFR 199 - From Athlete to Tactical Athlete - See GMTM.com Mar 23, 2021

Check out what Navy Recruiting is doing with Athlete Portal Website https://www.gmtm.com./virtuals/combines and you will see the many options for athletes. Stew Smith interviews Connor Dietz, former Air Force Academy Quarterback, Air Force Officer, and now co-founder of GMTM.
GMTM Virtual offers athletes a free opportunity to compete and be found. GMTM Virtual will launch various skills, drills and combine options for athletes to compete in. Each athlete will record themselves, and submit the video to GMTM Virtual to be SEEN and be EVALUATED by Coaches, Camps Professional Athletes, and now Navy Recruiting Command.
Check out other videos of combat swimmer stroke, workouts, and other spec ops related training. See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

Episode 199: To, Through, and After with Navy SEAL Eddie Gallagher Mar 09, 2021

Stew Smith sits down with retired Navy SEAL Eddie Gallagher and discuss his 20 year journey as he prepared himself for BUDS, deployed with Marines as a combat medic, attending BUDS, SEAL Team deployments as Special Ops Corpsman, BUDS instructor, Platoon Leading Petty Officer and Platoon Chief. As part of the To, Through, and After series, we discuss his transition into his new civilian career options and family life.
You may know Eddie Gallagher's story, but you most likely don't know Eddie. Check out the interview and get to know the Man in the Arena.
Eddie's Website - https://theeddiegallagher.com/
Man in the Arena Book Website - https://eddiegallagherbook.com/
Eddie Instagram - https://www.instagram.com/eddie_gallagher/
Pipe Hitter Foundation - https://pipehitterfoundation.org/
Check out other videos of combat swimmer stroke, workouts, and other spec ops related training. See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

Episode 198: TFR 198 - Jeff and Stew Discuss Life in the Teams Mar 02, 2021

Stew Smith http://www.stewsmithfitness.com and Jeff Nichols https://performancefirstus.com discuss life after BUDS / SQT for the SEAL operator who is single, married, with / without kids.
There are our experiences and opinions on that journey from different decades of service (peace time / war time) while at the Teams, Tier One Unit, or Shore Duty as well. Check it out.
Check out other videos of combat swimmer stroke, workouts, and other spec ops related training. See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

Episode 197: TFR 197 - The Wiry Guy Goes to BUD/S Feb 11, 2021

Jeff Nichols - https://www.performancefirstus.com and Stew Smith http://www.stewsmithfitness.com discuss the challenges everyone experiences at BUDS and mostly it is because they are underprepared NOT because they are "too big or too small". How much can you endure? That is the big question. When it comes to training - the amount of time you spend preparing specifically to get TO and THROUGH the training matters.
Check out other videos of combat swimmer stroke, workouts, and other spec ops related training. See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

Episode 2: To, Through, After with Jason Sweet - SOCOMathlete.com Jan 21, 2021

Stew Smith (http://www.stewsmithfitness.com ) and Jason Sweet (http://socomathlete.com ) discuss his journey of becoming an Air Force Pararescueman and developing SOCOMAthlete.com in order to help mentor and develop future special ops candidates.
Check out http://www.socomathlete.com
Instagram - https://www.instagram.com/socomathlete/
Facebook - https://www.facebook.com/socomathlete
Check out other videos of combat swimmer stroke, workouts, and other spec ops related training. See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

Episode 1: To, Through, and After with Navy SEAL Jake Zweig Jan 19, 2021

Former Navy SEAL shares his life story of his journey as a young kid growing up in Washington State to going into the Naval Academy, then to BUDS, and beyond. Check out this information at the following links:
https://twitter.com/JakeZweig
https://www.instagram.com/jakezweig1911/
https://linktr.ee/jakezweig1911
https://www.jakezweig.com/

Episode 196: TFR196 - Stew and Jeff Discuss Creating a Timeline That Works for You Jan 19, 2021

When it comes to training - the amount of time you spend preparing specifically to get TO and THROUGH the training matters. Jeff Nichols - https://www.performancefirstus.com and Stew Smith http://www.stewsmithfitness.com discuss the process of making a timeline but it largely is more of a performance starting line than a timeline.
See Assessment Tool and see how you stack up: https://www.stewsmithfitness.com/blogs/news/physical-assessment-tools-for-to-and-through-selection
See Timeline / Performance Starting Line Article / Podcast - https://www.stewsmithfitness.com/blogs/news/dont-set-a-timeline-set-a-performance-line
For more information about military, law enforcement, special ops, fire fighting training programs. http://www.stewsmithfitness.com

Episode 195: TFR195 - 18 Year Career LEO Loses 100 lbs - Focus on Health with Marc Hildebrand Jan 19, 2021

TFR 195 focuses on the Law Enforcement Community and tactical fitness phases each member of the tactical population needs to focus. Marc Hildebrand of the LAPD has an amazing story to share to make us all better people. Check out this instagram at https://www.instagram.com/leo_family_... as well as his podcast LEO Family Fitness.
Podcast - https://firstresponderfitness.us/podcasts
Check out other videos of combat swimmer stroke, workouts, and other spec ops related training. See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

Episode 194: TFR 194 - You Might Need a Reset IF... Jan 19, 2021

Stew Smith http://www.stewsmithfitness.com and Jeff Nichols http://www.performancefirstus.com discuss resetting your training if you are either overdoing it or overdoing as well as recognizing the physiological changes you maybe failing to listen to.
Check out other videos of combat swimmer stroke, workouts, and other spec ops related training. See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

Episode 193: TFR 193 - Jeff and Stew on Setting and Exceeding the Standards Dec 31, 2020

Jeff Nichols and Stew Smith discuss some common comments from listeners about standards in police, fire, and military (spec ops too). Some standards are easy to non-existent. Why?
Where do you fall in line with standards? Assess Yourself - https://www.stewsmithfitness.com/blogs/news/physical-assessment-tools-for-to-and-through-selection
The assessment it important - check out this PST assessment breakdown:
PST Clinic with 20 Point Breakdown Explained - https://www.stewsmithfitness.com/blogs/news/pst-clinic-self-assessment-chart
Check out other videos of combat swimmer stroke, workouts, and other spec ops related training. See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

Episode 197: TFR 192 - Running in Boots, Adding Weights, Programming to Fix Weaknesses Nov 30, 2020

Jeff Nichols and Stew Smith discuss some common questions when it comes to programming for folks seeking Spec Ops programs in their future.
Assess Yourself - https://www.stewsmithfitness.com/blog...
The assessment it important - check out this PST assessment breakdown:
PST Clinic with 20 Point Breakdown Explained - https://www.stewsmithfitness.com/blog...
Check out other videos of combat swimmer stroke, workouts, and other spec ops related training. See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

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