Tactical Fitness Report with Stew Smith Podcast

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Latest Episodes:

Episode 319: TFR 251 - DEA Agent Jack McFarland Discusses his Career with Stew Smith Oct 30, 2025

Stew Smith and Jack McFarland (retired DEA) discuss Jack's journey as he prepared for a career in the DEA, including his DEA training, missions, and the process of becoming a DEA agent.
Check out https://www.JackMcFarlandDEA.com for more information on contacting Jack McFarland - Supervisory Special Agent at U.S. Department of Justice Drug Enforcement Administration Retired, Keynote Motivational Speaker, Consultant to Law Enforcement.
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 318: Never Quit Mindset Podcast with Entrepreneur and Business Coach Jim Edwards Oct 21, 2025

Jim Edwards is a highly successful entrepreneur with an internet marketing business for over 30 years. His resilience was born out of childhood illness and gritty choices throughout his life. From being bankrupt, living in a trailer park to a multi-millionaire marketer, Jim Edwards has a story for all of those who are struggling with that side gig, working a job they do not like.
For more about Jim Edwards and how he can help you with your business, check out his revolutionary systems at https://www.copyandcontent.ai
Check out other books, coaching, and videos of Stew Smith Fitness training at http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

Episode 317: TFR 250 - Creatine Discussion with Dr. Nick Barringer, PhD CSSD / CSCS Oct 21, 2025

Today, Nutritionist (Army Ranger), PhD Nick Barringer helps me understand creatine, especially as I age, and the benefits that are undeniable. Check out Nick Barringer at https://drnickbarringer.com/ and his very educational Instagram page - @nickbarringer.phd.rdn
Creatine monohydrate is among the most popular and widely researched dietary supplements globally. Athletes and fitness enthusiasts, among others, use it to enhance physical performance and muscle growth.
Its reputation is built on decades of scientific research and practical results, making it a common addition to sports nutrition routines and even daily health regimens for older adults. I have seen mixed results when athletes undergoing rigorous special operations-level training take creatine. These athletes are typically still competing in high school or collegiate sports programs but attend a Special Warfare exposure weekend or screening, such as the one the U.S. Naval Academy holds each semester.
In military training like Basic Underwater Demolition/SEAL training (BUD/S), all supplements are banned for those enrolled. This is largely a result of dosing and hydration needs not being fully understood and cases of misuse in the 1990s and early 2000s.
I saw many special ops recruits who were collegiate athletes struggle with severe cramps and digestive issues. This was my first exposure to the supplement, and the performance of users was not impressive. Shortly afterward, the military banned all supplements from special ops selection programs. Science says, maybe my assumptions were incorrect!
In recent years, creatine has made a comeback with science-backed studies showing benefits over a wide range of ages. While it remains banned from high-intensity military training programs -- and should continue to be, in my opinion -- the benefits of regular training doses have shown remarkable results for high-performing athletes and the aging population, outside of just adding bulk.
These results include:
Improved short-term memory.
Enhanced mental and cognitive function.
Longer attention spans.
Science has opened my eyes to the use of creatine for many different reasons, not just larger biceps. Here’s what you need to know.
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 316: Bumping the Schedule to the Right and Other Ways to Play Make Up When You Skip Your Workout Oct 16, 2025

How to Handle Missed Tasks and Keep Moving Forward - see full article - https://www.stewsmithfitness.com/blogs/news/missed-workout-to-do-list-bumping-your-schedule-to-the-right-navigating-life-s-disruptions
Life is unpredictable. Even the most meticulously planned schedules can be upended by unexpected events, last-minute changes, or simply the need for a break. Whether you’re aiming to fit in a workout, attend an appointment, or check off items on your daily to-do list, sometimes life just gets in the way. When this happens, it’s essential to know how to respond so you can stay productive without feeling overwhelmed or discouraged.
Understanding Your Options When You Miss a Task
When you’re unable to complete a planned activity, you generally have three main options:
1. Skip It Altogether: Letting go of a missed task can sometimes be the best choice, especially if it’s not critical or if you’re feeling burnt out. This approach prioritizes mental health and acknowledges that perfection isn’t always possible.
2. Bump It to the Right: This means rescheduling the missed task to the following day or a later date. It’s a powerful strategy for maintaining your commitment to goals without piling on unnecessary guilt. By ‘bumping to the right,’ you give yourself permission to adapt rather than abandon your plans.
3. Do It Later in the Day: If your schedule allows, you might be able to fit the missed task into a different time slot on the same day. This option requires flexibility and a realistic assessment of your remaining energy and priorities.
4. Replace with an Easier Option: Sometimes, the best way to keep momentum is by doing a simplified version of your original plan. For example, if you miss a 60-minute workout, doing a 20-minute walk or a short stretching session can help you maintain your habit, even if it’s not perfect.
The “Bump to the Right” Strategy Explained
Rescheduling a missed task for the following day—or ‘bumping it to the right’—is a practical way to honor your intentions without punishing yourself for life’s interruptions. This approach keeps your goals alive and prevents the discouragement that can come from repeatedly skipping tasks. It’s especially useful for recurring activities, like workouts or daily planning, where consistency matters more than perfection.

Episode 315: Training the Untrained, Older Athlete, and More with Jeff Nichols Oct 07, 2025

Stew Smith and Jeff Nichols discuss coaching those who are untrained, aging past the age waiver, and preparing to serve in some fashion. Check out this knowledge drop from two former Navy SEAL Tactical Fitness Coaches.
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 314: Never Quit Mindset of Colonel Sanders Plus LIVE QA Oct 07, 2025

As discussed in the Never Quit Mindset book and video course, https://www.stewsmithfitness.com/products/the-never-quit-mindset-book - the ability to fail and learn and improve is what makes success a Never Quit Mindset Journey. This week we are sharing the story of Colonel Harland Sanders. Yes THE Colonel Sanders known as a figure of perseverance, founding Kentucky Fried Chicken (KFC) late in his life after enduring countless rejections. His story is often cited as proof that it's never too late to achieve your dreams if you refuse to give up.
Let’s cut to it—you're tired of the cycle of self-doubt undermining your progress. The solution? A mindset transformation rooted in mental and physical resilience. This action plan isn’t just a pamphlet—it's your gateway to living a life where quitting ceases to be an option.
Our Never Quit Mindset action plan delivers the tools necessary to conquer doubt, manage stress, and ultimately thrive under pressure. By stepping outside your comfort zone, you'll build resilience, harness an unstoppable mindset, and inch closer to living a life where “never quit” is your mantra.
Building a Never Quit Mindset is Possible… See more info at https://www.stewsmithfitness.com

Episode 313: Never Quit Mindset with Epictetus (Slave to Stoic Teacher) Sep 29, 2025

Building a Never Quit Mindset is Possible… https://www.stewsmithfitness.com/products/the-never-quit-mindset-book
With this action plan, you'll learn to understand the growth process required for physical and mental toughness. You'll enjoy the liberation from the fear of failure and the freedom to move forward and through obstacles, setting you on a path whereby your growth knows no limits.
Defeat Self-Doubt and Embrace Never-Ending Progress
- Step-by-Step Growth Process: Transformations don’t happen in a day, but with the right blueprint, you can ignite the spark within and foster continuous success.
- Expert Tactics for Resilience: Take a methodologically proven path to becoming unfazed by challenges—straight from a former Navy SEAL and Tactical Fitness Coach helping operators prepare for decades.
- Comfort Zone Expansion: Effectively step beyond limitations and explore new territories of potential.
- Stress Coping Mechanisms: Equip yourself with tailored strategies that make stress, failure, and doubt manageable—not debilitating.
- Mindset Mastery: Leverage mental practices that redefine self-belief, focused on winning and competing and never even thinking about quitting.
Master Your Mindset with Stew Smith, Tactical Fitness Pioneer / Spec Ops Coach
A Stoic approach is something that concisely concludes each chapter of the book. Here is one of the great teachers of Stoicism Epictetus: From Slavery to Stoic Wisdom
How Ancient Teachings Inspire Motivate and Build the Never Quit Mindset
We have two ears and one mouth so that we can listen twice as much as we speak. It's not what happens to you, but how you react to it that matters.
True freedom is internal and comes from controlling one’s own will and judgement not from external factors like power or wealth. Even a friend of Caesar is a slave if their happiness depends on the ruler’s favor.
Epictetus was born around 50 AD in Hierapolis, present-day Turkey. He spent his early years as a slave in Rome. Despite this challenging start, he gained his freedom and devoted his life to philosophy, becoming one of the most influential voices in Stoicism. Epictetus's journey from slavery to respected teacher highlights the transformative power of focusing on what we can control.
The Core of Stoicism: Control Over Response, Not Circumstances
Stoic philosophy teaches that while we cannot always control what happens to us, we can control how we respond. Epictetus emphasized that our true power lies in our thoughts, beliefs, and actions—not in external events. This idea forms the heart of Stoicism and serves as a foundation for personal resilience.
TWO Categories: What Is Up to Us vs. What Is Not
• Up to Us: Our opinions, choices, desires, thoughts, and actions.
• Not Up to Us: Other people’s actions, external events, weather, and other’s opinions.
Epictetus encouraged asking, “Is this within my control?” This simple question helps us focus energy on what we can influence, reducing anxiety and frustration.

Episode 312: Never Quit Mindset of Human Innovation Since Wright Brothers First Flight Sep 29, 2025

Exploring the Relentless Spirit Behind Human Flight and Space Exploration
The "Never Quit Mindset with Human Innovation Since Wright Brothers" podcast takes listeners on an exhilarating journey through the history and future of human flight. We quickly discuss the pivotal moments that have shaped our ability to soar, from the Wright brothers’ first flight at Kitty Hawk to the age of supersonic jets, the dawn of rocketry, and humanity’s bold steps onto the lunar surface.
Hosted by the creator of the Never Quit Mindset, Stew Smith, the show celebrates the innovators, engineers, and dreamers who refused to accept limits and never quit trying and innovating.
Whether you’re fascinated by early aviation, the race to break the sound barrier, the marvels of modern jet aircraft, the excitement of the Space Race, or the ongoing quest to explore Mars and beyond, this podcast brings you the human stories and technological breakthroughs that define our relentless pursuit of innovation.
Tune in for a mix of history, inspiration, and a look at what lies ahead in the world of human innovation. Perfect for anyone who believes that no dream is too big—and that quitting is never an option.

Episode 311: The Never Quit Mindset Podcast - The Incredible Mindset of Thomas Edison (Never Failed - He Learned) Aug 26, 2025

Thomas Edison's "Never Quit" story is a legendary example of perseverance and turning failure into success. Throughout his career, Edison faced numerous challenges, particularly in his pursuit of inventing the practical incandescent light bulb. He famously conducted thousands of experiments, each failure bringing him closer to his goal.
When asked about his repeated failures, Edison is quoted as saying, “I have not failed. I’ve just found 10,000 ways that won’t work.” For Edison, negative results were just as valuable as positive ones, because they guided him toward the solution.
Imagine facing each day with unshakable confidence that quitting is no longer a consideration. This is the Never Quit Mindset Action Plan!
Let’s cut to it—you're tired of the cycle of self-doubt undermining your progress. The solution? A mindset transformation rooted in mental and physical resilience. This action plan isn’t just a pamphlet—it's your gateway to living a life where quitting ceases to be an option.
Our Never Quit Mindset action plan delivers the tools necessary to conquer doubt, manage stress, and ultimately thrive under pressure. By stepping outside your comfort zone, you'll build resilience, harness an unstoppable mindset, and inch closer to living a life where “never quit” is your mantra.
Building a Never Quit Mindset is Possible… https://www.stewsmithfitness.com/products/the-never-quit-mindset-book

Episode 310: Summer Peak Running Season + Mobility Week Plans Aug 22, 2025

Time to finish strong with the last month of summer. Can you progress into higher mileage, higher reps, faster times (run, ruck, swim)? That is our plan for the last month of summer - THEN once we peak, we will do a week of mobility days. It is going to be awesome!
Summer peak - https://www.stewsmithfitness.com/blogs/news/summer-training-plans-by-stew-smith-stfp-system
Mobility day - https://www.stewsmithfitness.com/blogs/news/dont-skip-moblity-day
See more at https://www.stewsmithfitness.com

Episode 309: Never Quit Weekend #1 with the Cliff Young Story Aug 22, 2025

This is our first Never Quit Mindset Show, where we explore some of the incredible stories of people who embody the "never quit mindset" to such an extent that we feel compelled to share and learn from them. After the quick story, you can jump on to share more comments about the person or ask a related/unrelated question if you prefer.
Cliff Young was a 61 year old potato farmer who set the endurance running world on fire in the early 1980s with his style of slow and steady and pure grit.
I wanted this to be open to LIVE discussion vs. a taped video show, as it adds some interesting dialogue. My plan is to do one of these types of shows once a week - primarily on the weekend, but they may also get bumped to a weekday depending on my schedule.
For more info about the Never Quit Mindset, Check out https://www.stewsmithfitness.com for the book, ebook, and 5 hour video course. The audiobook can be found on Amazon.
So let's get this done!

Episode 308: Running Faster (Part 2) Complete Answer to Getting Faster 4-5 mile timed runs (BUD/S & Ranger / SF) Jul 22, 2025

I realized I half answered this question about faster 4 mile timed runs yesterday. When I stated you need to run more 4 miles timed runs to get better at running 4 mile timed runs - that is true. BUT I left out the other runs of the week you should also do:
Hill runs, sprints, should be a training day.
Goal pace 400m 800m and mile repeats should be a training day
Beach running (if available) should be a training day.
- Add a 4 mile timed run to a mobility day and work on your 4 mile running strategies (pace, fuel, hydration, etc)
We were already doing these workouts and he asked if he should just do more. I said no - just add a 4 mile timed run each week and watch it come down each week. And it works. For more ideas on training see:
https://www.stewsmithfitness.com

Episode 307: SEAL - Sleep, Eat, and Lift + LIVE QA with Stew Smith Jul 16, 2025

The old saying is that if you want to get big, you must eat big and lift big. The science behind this agrees, but it is more complicated than simply eating more. It does matter what you eat, how much you eat, when you eat, and how you exercise. It is not as simple as just getting on the SEE-food diet.
Recent research shows that even with a calorie surplus and resistance training, mainly gaining lean muscle mass is no easy feat. See more at https://www.stewsmithfitness.com
The Science of Weight Gain
Be Patient: A recent study on weight gain for athletes and military personnel found that a 1-pound weight gain per week is a reasonable and optimal goal. To gain weight healthily, aim for a target gain of ½–1 lb. per week. Any faster, and you’re likely packing on fat rather than muscle. This process requires an additional 1,750 to 3,500 surplus calories at the end of the week or 250-500 extra calories a day.
You need good, healthy meals with extra portions of protein, carbs, and fat, plus snacks, to gain this kind of weight. Remember that the surplus required is in addition to the calories you burn just being alive (BMR – Basal Metabolic Rate) and the calories you burn through physical activity. Together, you will find your Total Daily Energy Expenditure (TDEE). See the BMR Calculator and TDEE Calculator links for good ballpark figures of both. Reaching 250-500 calories above this will likely put you in the 4,000-calorie-per-day range, depending on your sex, body size, and level of physical activity. Ideally, these additional calories should come from nutrient-dense, energy-rich foods, such as peanut butter (or other nuts), dried fruit, and healthy liquid calories. Shakes and smoothies are easier to consume, but they do not satisfy you as much as solid food.
Train Smart: Muscle growth occurs across a spectrum of rep ranges from 12 to 20 reps, but training volume is the key factor. Mix it up, train to failure occasionally, and hit total rep targets (30–60 reps per exercise or three sets of 12-20 reps). To build more muscle, add 1-2 minutes of rest between sets. (Study on rest periods)
Check out latest podcast with Nick Barringer (PhD Nutrition) on overcoming the "Hard-Gainer" Life many of us had when starting out.

Episode 306: Air Force Special Warfare Selection Potential Changes + LIVE QA Jul 10, 2025

So I decided to start a new podcast and make it a LIVE QA session on top of discussing The Never Quit Mindset. With guests and without focused on those important moments in our lives when we decided to get tougher and not quit. Standby for more information, but I wanted to get a quick discussion on another potential change that is occuring within Air Force Special Warfare.
For more info on AFSW training check out: https://www.stewsmithfitness.com/products/ebook-mil-air-force-pararescue-special-tactics-cct-past-workout
Air Force IFT Clinic: https://www.stewsmithfitness.com/blogs/news/air-force-past-test-clinic-crush-the-past-by-creating-a-strategy-for-success

Episode 305: TFR 248 - Nutrition for the Hard Gainer with Nick Barringer PhD Nutrition / Dietitian Jun 29, 2025

Stew Smith and Nick Barringer PhD (nutrition) discuss eating to gain weight for the "hard gainer". We define the term plus discuss training and eating options that best put on lean muscle mass. We also share a post from his instragram page: https://www.instagram.com/nickbarringer.phd.rdn/
I highly recommend following Nick if you want to get smarter with training, nutrition, recovery, and even cool tactical fitness science.
From his page: Want to Gain Muscle, Not Fat? The Science Says...
Intentional weight gain isn’t about “dirty bulking” — it’s a strategic process that few truly master. Recent research shows that even with a calorie surplus and resistance training (RET), gaining mostly lean body mass (LBM) is no easy feat. ⚖️💪
Here’s what the evidence reveals:
🔥 Target Gain: 0.23–0.45 kg (½–1 lb) per week — any faster, and you’re likely packing on fat.
🍽️ Surplus Sweet Spot: +350–500 kcal/day, ideally from nutrient-dense, energy-rich foods like nut butters, dried fruit, and liquid calories (think smoothies over solids!).
🏋️‍♀️ Train Smart: Muscle growth happens across a spectrum of rep ranges, but training volume is the kingmaker. Mix it up, train to failure occasionally, and hit total rep targets (30–60 per session).
🥤 Fuel Strategies: Liquid calories can help sidestep satiety barriers. Think fruit smoothies, whole milk, and carb-protein shakes to stay in surplus without feeling stuffed.
🧬 Still not gaining? You’re not alone. Some athletes are “non-responders” due to adaptive thermogenesis — your body fights weight gain via increased metabolism and reduced appetite. That’s why personalized approaches matter.
🚨 Bottom Line: Gaining clean mass takes more than protein shakes and reps. It’s a fine-tuned balance of surplus, smart training, and metabolic awareness.
Ref:Larson-Meyer, D. E., Krason, R. K., & Meyer, L. M. (2022). Weight gain recommendations for athletes and military personnel: a critical review of the evidence. Current Nutrition Reports, 11(2), 225-239.
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 304: Summer Training Habits and CSS Critiques + LIVE QA with Stew Smith Jun 29, 2025

Don't get beat down by the heat and humidity whether you work or work out outside this summer. Prepare your bag for hydration, electrolytes, cooling, and change of clothes options. If you do this right, you may find yourself tougher, more resilient to the extreme temps (over time) and still improve performance. It all comes down to body heat - Half of your fatigue is due to body heat. Cool down = second wind. See more training ideas at https://www.stewsmithfitness.com

Episode 303: TFR 247 - Talking Nutrition, Spec Ops Testing/Selection Studies with Nick Barringer PhD, CSCS, RDN, CSSD May 23, 2025

Retired Army Lt. Col. Nick Barringer, PhD, helps us break down some of the recent science behind training, testing, nutrition, and what makes a good spec ops candidate. Check out his Instagram - https://www.instagram.com/nickbarringer.phd.rdn
We also did the following podcasts topics in the past:
TFR 212 - Talking Nutrition Optimal Performance / Longevity
https://www.youtube.com/watch?v=dVKBMEaBh2I
TFR 219 - Talking Nutrition for Spec Ops Selection - https://www.youtube.com/watch?v=tfewfhZ6Zs4
TFR 226 - Talking Nutrition for Joint Health
https://www.youtube.com/watch?v=pl9kxHpQuPw
Thanks for joining us again! 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 302: CSS - Combat Swimmer Stroke or the Elementary Side Stroke for the Navy PST? Your Choice. May 06, 2025

Spec Ops Swimming Tests: Learning the CSS to get TO and THROUGH Spec Ops Selection - https://www.stewsmithfitness.com/blogs/news/css-help-series-quick-fix-to-crushing-the-swim
The RULES: First, the 500yd Navy Physical Screening Test (PST) allows for the elementary side stroke, the breaststroke, or the modified side stroke nick-named the Combat Swimmer Stroke. The general theme is that these strokes must be "underwater recovery strokes."
However, beyond the PST (getting accepted into training) will require the addition of swimming and SCUBA diving with fins mostly in open water. 99% of your swimming will be done in fins once you are accepted into the training. So, if you choose to use breaststroke as your PST stroke, you will also need to learn the side stroke with fins to succeed beyond Day 1 of training/selection and get THROUGH the training.
The Combat Side Stroke is about conserving energy and maintaining a low profile in the water. Avoid too many kicks, popping up to breathe, and not gliding long enough to maximize your efficiency. Pay attention to your body position and ensure your movements are streamlined and efficient. Count how many strokes it takes to get across the pool (note distance). Typically, we try to get our folks down to 4-5 strokes per 25-yard pool at a yard-per-second pace. See if you need help with any of the following steps of the CSS in the CSS HELP article series:
The CSS HELP Series: Breakdown of the Stroke (all links to below found here: https://www.stewsmithfitness.com/blogs/news/css-help-series-quick-fix-to-crushing-the-swim )
CSS Help: Fix Your Kick
CSS Help: To Add Flutter kicks or Not?
CSS Help: Fix Your Arm Pulls (top & bottom)
CSS Help: Fix Your Glide
CSS Help: Fix Your CSS Sequence of the Stroke - Pull - Breathe - Kick - Glide
CSS Debate: To Pullout or Not Pullout (Breaststroke Pullout Issues)
Master the Stroke (at 50yd in 50 secs or faster) THEN Get Into Swimming Shape: Spend time in the water, swimming, jumping in, and treading. The more comfortable you are in the water, the more confident you'll feel when executing the Combat Side Stroke during the military swim test. Remember, swimming proficiency takes time, watching videos, practicing, and getting feedback to correct incorrect techniques. THEN you have to get in swimming shape. This will add to your training time, but you can do it quickly if you put in the time 4-5 times a week.
Check out https://www.stewsmithfitness.com for more articles, programs, and coaching on all things tactical fitness.

Episode 301: TFR246 - 30 Yr Police Capt SWAT Commander Teaches Us About EMDR PTS May 03, 2025

If you have never heard of EMDR - listen up:
Dan walks us through his career and calling to serve and many of the things he has learned in the last 40 years of serving his community and now his fellow officers.
EMDR therapy, or Eye Movement Desensitization and Reprocessing, is a form of psychotherapy designed to assist individuals in processing and coping with traumatic memories and other distressing experiences. It entails activating memories while simultaneously engaging in bilateral stimulation, such as eye movements or tapping, which aids the brain in processing and desensitizing those memories.
Our Tactical Fitness Report Guest Dan WIllis - 30 year retired Police Capt / SWAT Commander and now for the last 10 years has been teaching people in the tactical professions about recovering from stress/trauma. His new book is called:
Bulletproof Spirit, is required reading at the FBI National Academy and has won two national awards: Bulletproof Spirit, Revised Edition: The First Responder’s Essential Resource for Protecting and Healing Mind and Heart.
You can find more about him at his website: https://firstresponderwellness.com/

Episode 300: What Makes Your Workout the Best May 03, 2025

Here is a top ten list of “What Makes Your Workout the Best”:
1 - The one you do consistently. The number one rule for exercise and physical activity is to make it more than a workout of the day, but something that fits into your schedule and becomes your lifestyle.
2—The one designed for your goals. Doing workouts that do not address your specific goals is generally unhelpful if you hope to see the results you want. Goals vary from aesthetics, health, and wellness to optimal performance for competition or sport. What are you looking to accomplish with your fitness routine? If you have goals, you will focus more on assessing yourself and seeing improvements.
3 - The one that works on both your strengths and weaknesses. Whether you have muscular imbalances or specific activities are more challenging than others, designing a plan to help you maintain strengths and improve your weaknesses will help you be more well-rounded. For the military professional, the fewer weaknesses you have, the more you will develop and maintain your abilities to be an asset in any situation.
4 - The one that works endurance, strength, and flexibility. Both optimal performance and longevity require a solid balance between the three main elements of fitness. Having a foundation of strength develops overall durability. Endurance helps with work capacity, and flexibility/mobility can be essential for injury prevention and more stable movements.
5 - The one that helps you with weight maintenance. Most Americans need to improve two things: moving more and eating smarter. Portion control is one of our most significant issues, as we have a habit of gaining weight every year, until 10-15 years later, we are 50 lbs. overweight. Weight gain sneaks up on you and soon becomes linked to many chronic illnesses that slowly take away our performance and, later in life, our independence.
6 - The one that fits into your schedule. We all have the same 24-hour time each day. Short, quick workouts can be as effective as longer workouts, depending on your abilities and goals. How we arrange our work, leisure, and family time into the day can limit our time to exercise. Combining physical activity with other events can be a useful source of time management. For instance, walking around a field your kids are using for sports practice. Or, taking a 10–15-minute walk during an hour lunch period.
7 - The one that has exercises that you enjoy. Nobody likes all of the exercises they have in a program. But you must like something about the workout, otherwise you will never show up to the workout in the first place. If you balance a workout routine with more things you like to do than do not like to do, you may find that, because you are doing new things, you see solid improvements quickly.
8 - The one you call a lifestyle change. Fitness is not a destination, but a journey. This quote describes a mindset that is needed for all of us. You are not supposed to stop when you reach your goal weight, PT test scores, or a competitive event you trained so hard to do. Instead, move on to the next goal of the month. It makes training fun when you have different goals each month or a long-term goal.
9 - The one personally designed for you. Having someone like a coach or trainer help develop a program that fits your abilities, time per day, days per week, equipment available, and goals will help you avoid the frustration of training programs that take too long and do not address your abilities.
10—The one that integrates nutrition.

Episode 299: TFR 245 - Army Strength and Conditioning Coach Mark Christiani (Holistic Health and Fitness - H2F Program) Mar 25, 2025

Stew Smith and Mark Christiani discuss the transition from military service into coaching and how the Army has evolved in it's creation of training programs for active duty and reserve soldiers with the H2F program.
If you are interested in becoming a coach with military units, check this out. If you are a soldier and looking for answers on how to train, the Army has a group of highly trained coaches to help you.
Some references to consider:
H2F Program - https://h2f.army.mil/
O2X - Contract for hiring trainers - https://www.o2x.com/
Who is Stew Smith CSCS? Coach, Trainer, Writer, Podcaster: I'm the former Navy SEAL that tactical candidates go to for books, ebooks and online coaching to prepare themselves to get to and through intense tactical assessment and selection programs and qualify for service in their chosen tactical profession. See More at StewSmithFitness.com

(NEW - Consulting Call) - Need personal help adjusting workouts? Worried if you are on the right track? Let Stew help.

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Spec Ops Swim Critiques on social media - YouTube, TikTok, Instagram
Live QA / CSS Critiques Mon / Tues 9am (YouTube, TikTok, Instagram)
Online Coaching - Get personalized programming designed for your goals, abilities, time per day, days per week, equipment/facilities...etc.

Episode 298: TFR 244 - Transitioning Out of the Military Mar 21, 2025

Join Stew Smith, Alex Gendzier, and former Navy SEAL Officer Rob Sarver on the type of preparation needed to transition from the military into civilian life optimally.
See more at https://www.heroes-journey.net
The new book, Warrior to Civilian - The Field Manual to the Hero's Journey Amazon - https://amzn.to/4l1QI4v is a 5-year research project by Alex, Rob, and dozens of veteran experts on the process of making a smooth transition out of the military and into the rest of your life.
Much like how I recommend you to prepare for the challenges of military life, you need a similar focus on the next chapter of your life as you transition from a career (or a single enlistment) in military service.
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, and fire fighting training programs.

Episode 297: Spring Forward - Spring Training Begins at StewSmithFitness.com Mar 10, 2025

Check out the options we have at https://www.stewsmithfitness.com if you are looking for a cycle to focus on running progression, calisthenics improvement, and strength maintenance - this is it: https://www.stewsmithfitness.com/blogs/news/spring-training-options
Or if you need to focus on specifics of a fitness test or selection, we have options for you as well here - https://www.stewsmithfitness.com/collections/ebooks-special-operations-fitness-training-related
Time to get moving..

Episode 296: TFR 243 - Are You Coachable? It Matters to Your Success with Longtime Friend and Coach Pat Bonis Mar 10, 2025

Being coachable is a vital quality that can significantly impact your journey as a student-athlete, especially as you start the process as a military recruit and spec ops candidate. If you aspire to elevate your skills and enhance your performance to new levels, understanding what it means to be coachable can be the difference between getting to and through the goal in front of you. - Article - https://www.stewsmithfitness.com/blogs/news/how-being-coachable-will-lead-to-your-true-potential
It's essential to equip yourself with the right mindset, fitness standards, and resilience skills to serve as the foundation for success. Preparing for special operations training is more than physical fitness - it requires mental fortitude, coachability, and the ability to thrive and learn under pressure. Here’s how to prepare effectively.
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 295: What Do You Do to Test / Build Your Mental Toughness Mar 06, 2025

I am just curious - what is it that you do to challenge yourself everyday? Wake up early to train? Get hot / Get cold / Get uncomfortable? Diet / Fast? Set goals? Do tough endurance events?
Remember there is a fine line between mental toughness and stupidity - what do you think that line is? For me it is pushing into injury - now you cannot train anymore. But in life or death situations there is doing whatever to get out alive. So that line is moveable depending on the situation...

Episode 294: It is On YOU to Get Through Training PLUS LIVE QA with Stew Smith Mar 03, 2025

See article on the intro topic: https://www.stewsmithfitness.com/blogs/news/your-path-to-spec-ops-any-success-starts-and-ends-with-you
Are you preparing for the rigorous demands of military special operations or law enforcement SWAT training? If so, you are likely aware that success in this field combines thorough and intense physical preparation and mental resilience. While the journey to getting TO and THROUGH selection is crucial, the day-to-day grind is where your true character will emerge. Discomfort, early mornings, hot and cold environments, and well thought out training plans that embrace all the elements of fitness will get you to where you want to go. It takes time to prepare to ace the fitness test to get accepted into the training, then become durable enough to handle all that is selection immediately after Basic Training / Boot camp. It is up to YOU to get through the long days and nights of selection. Embracing this challenging routine day after day is essential for achieving your ultimate goal and for thriving in high-pressure environments.
As a coach, I realized long ago that I can help people prepare to get TO and THROUGH spec ops training, but I cannot help people actually get THROUGH it. Managing the daily grind, discomfort, inevitable failure (at something), long days/nights, aches, pains, illness, and near constant negative feedback from instructors is ALL ON YOU. How do you handle these things?
Reflecting on my experience as a student with the same goal as you and as a tactical fitness coach, the preparation phase is a defining part of your journey. You will build up to use advanced physical training to enhance your strength, endurance, and muscle stamina. However, it's vital to remember that the real test lies in how you face each daily challenge. This journey is not just about enhancing your physical capabilities but also about building mental fortitude.
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 293: Question: More Rest For Volume? Or Active Rest for Conditioning + LIVE QA Feb 27, 2025

We are starting off with an answer to this question then taking yours. What is better when doing PT Pyramids to improve cals / cardio: More rest to get more volume or active rest and do the best you can until failure? Check out https://www.stewsmithfitness.com for more programs and articles on topics of tactical fitness and more.
Both actually - consider it an adjustment in intensity to produce more volume or more conditioning. Both are needed - work both.

Episode 292: It's Never Too Late to Get Started - Plus LIVE QA Feb 11, 2025

In a physical activity study that collected data from over 300,000 participants for decades, those who started adding physical activity/exercise to their lives later in life (after 40-50 years) reaped the same benefits as those who never stopped working out from their teens to their 60s. So, it is never too late to start, whether you took a few decades from exercise after your early 20s or are entirely new to physical activity at 40-50 years old.

Science Says You’re Not Too Late: Start Your Fitness Journey Now The thought of starting an exercise routine might feel overwhelming as there are so many options, and none may sound fun to you - yet. If you’ve considered a renewed path to improved fitness, rest assured that the benefits are well worth the effort. Physical activity is not just a way to shed a few extra pounds or fit into a favorite pair of jeans. It's about enhancing your quality of life as you age so you can continue doing things you enjoy (or must do). You must keep your leg muscles strong if you want to be mobile. Get out of that chair and start walking.

Research shows regular exercise can dramatically boost mood, strengthen muscles and bones, and improve heart health. If you have ever been on a fitness program, you did not need a research study to tell you this. But, the beauty of beginning (or restarting) this fitness journey after 40 is that regardless of your past physical plan or lack thereof, the health benefits and improved morality rates apply. However, if you were an athlete in your younger life and have been sedentary since your early 20s, the 20-40 years of inactivity placed you in the same category as those who never did physical activity. The key is to get moving again (or start) in your 40s if you want to walk, live longer, and prolong the effects of heart disease, cancers, or other chronic illnesses beyond 60-70 years of age.

The ultimate goal is to enter the next decade healthier than this one. Create a realistic exercise schedule that accommodates your lifestyle. Start small and gradually increase the duration and intensity of your workouts. Listen to your body and find something that you enjoy, as that makes consistency happen. Consistency is key.

Unleash your full health and wellness potential and join a new fitness program! Whether you’re interested in weightlifting, yoga, or simply taking walks, there’s something for everyone. Check out the articles at the Military.com fitness section for inspiring insights and strategies to enhance your health and wellness.

Episode 291: Cold is Relative + LIVE QA with Stew Smith Feb 03, 2025

How many have noticed this week that cold is relative. What was cold in December about 35 degrees now feels like a heat wave after a few weeks of 10-15 degrees. Just an observation on the ability of the human body to acclimate and "get tougher".
Check out more articles on the topics of mental toughness and tactical fitness at https://www.stewsmithfitness.com

Episode 290: Ten Ways to Build and Use Mental Toughness Plus LIVE QA Jan 28, 2025

This LIVE QA intro is about the Top Ten Ways (I think) that you can build mental toughness. Check it out - ask questions after the intro. Check out https://www.stewsmithfitness.com for more information found in article, books, ebook, coaching, and membership pages.
Setting high standards is a commendable goal, but you are not going to win everything. You will have good days and bad days. Perfectionism can exacerbate feelings of inadequacy and imposter syndrome. Instead of striving for unattainable ideals, aim for excellence. This means accepting that mistakes (and failing) are part of the process. Setting high, ever-progressing, and achievable standards creates a more sustainable path that allows for growth. Break your goals into smaller, actionable steps, and celebrate every achievement. This practice reinforces a sense of accomplishment and combats self-doubt. It is not uncommon to see highly talented people attempt challenging programs like SEAL training and medical school and attend demanding learning institutions and not be able to handle the inevitable failures and setbacks BECAUSE they have never experienced failure before nor had to work hard to excel at anything.

Some of my favorite quotes on failing:

"Failure is not fatal, but failure to change might be." - John Wooden
"Only those who dare to fail greatly can ever achieve greatly." - R.F. Kennedy
"I have not failed. I've just found 10,000 ways that won't work." - Edison
"The difference between average people and achieving people is their perception of and response to failure." - John C. Maxwell
"Failure is success in progress." - Albert Einstein

We Are Human and Make Mistakes - Be Kind To Yourself and Don't Dwell on It

When facing tough times, forgiveness is key. It’s easy to be critical of yourself when things don’t go as planned, but self-compassion is an antidote to failure. Understand that everyone makes mistakes; it’s part of being human. Recognizing what you can learn from your experiences is a way to reframe past failures so you do not dwell and waste one thought on the negative. Acknowledge your disappointment, and permit yourself to move forward - now smarter to continue the process. Personally, reading Edison's quote on failing does it for me. Finding ways that do not work is a success - not a failure. This keeps your self-confidence high, and you see the fuel to keep on going again.

The very definition of mental toughness (in my opinion) is:
Finding the fuel when the tank is empty.

Episode 289: No Energy to Exercise? Try Exercise...(and more) Jan 28, 2025

See more articles at https://www.stewsmithfitness.com
While it is a little more complicated than the title may imply, fueling with the right food (not caffeine), sleeping better, and exercising are the three activities that will give you the energy to exercise and be more productive throughout the day. The next time you say you don’t have the energy to exercise, try these helpful physical and mental tips to get something done:
Do It, Especially When You Do Not Feel Like It—You will rarely wake up first thing in the morning and be 100% ready to do anything. If you rely on your motivation to get up and do something, STOP. None of us are motivated to do things consistently all the time. There may be 1-2 days per week that you are excited to exercise in the morning. On other days, you must push yourself and ignore the inner voice saying to stay in bed. To do things consistently, we must build habits through discipline, even when we do not feel like it. This is a needed practice to combine your mindset and physical action to make this a habit. But the good news is each time you do this, you will realize that you feel better than if you stay in bed, and you get a little tougher along the way. With this practice, you will build mental toughness and discipline one scoop at a time, making this process easier.
Instead of Caffeine – Eat a Piece of Fruit – If you want real fuel, eat real food. Bananas, apples, oranges, or grapes are all GO-TO snacks that help to FUEL you. Caffeine elevates your heart rate and blocks the “feeling” of being tired. While caffeine can help with alertness, it does not provide energy (unless sugar is in your caffeine). You can add protein and fat to your pre-workout meal for more calories, but finding what works best for your digestive system and activity performance may require some experimentation. Do you need those “pre-workout” drinks loaded with caffeine? No – just add water and some real food. I recently gave up caffeine and replaced my energy needs with fruit.
Sleep Better—Want to Sleep Better? Exercise! This is a cruel natural process regarding being energized to exercise. You may need to sleep better. However, sleeping better may also require exercise or some physical activity. Though a good night’s sleep relies on more than just exercise, being physically tired or working off the stresses of the day will help you sleep better. Read the related article on caffeine, nicotine, and alcohol – the three horsemen to interrupting your sleep. And how to create a restful place to fall asleep with the Restorative Sleep article.
Another way to mentally and physically get you over the hump is to give the warmup of your workout 10 minutes. While fuel and sleep are your primary resources to produce energy to exercise,
Here are some basic exercises to get you moving when you don't feel like it. These do not need to be a complete workout but a small segment of your time during work breaks.
Break Through with Your Warmup – Try your scheduled warmup that you would do for your workout. Maybe it is 10 minutes of cardio and some stretching, or a quick jog/walk mixed with calisthenics and stretches like I prefer, depending on the muscle groups worked that day. For instance, the leg day warmup is the squat half pyramid, and it takes about 5-7 minutes to complete. Start with 1 squat, jog/walk 50-100m, then do 2 squats, jog/walk 50-100m, keep going up the pyramid until you feel warmed up, and stop at level 10. You can do the same thing with pushups, dips, or pullups on upper body days. This has often been just enough to get you through the rest of the workout.

Episode 288: TFR 242 - Defining Gut Checks and Their Usefulness - Stew Smith and Jeff Nichols Jan 02, 2025

Stew Smith and Jeff Nichols the coaching of gut checks. Defining gut checks and understanding how to incorporate them into your training so that they are actually useful activities is a challenge.
Check out more programming at Stew Smith Fitness - https://www.stewsmithfitness.com and
with Jeff Nichols at https://www.performancefirstus.com

Episode 287: TFR 241 - Toughness Defined with Stew Smith and Jeff Nichols Jan 02, 2025

Most people, even scientists studying physiology and psychology, are puzzled by the mind-body connection. While we can classify and function areas of the brain, developing them determines toughness, attitude and why you want to do something challenging to achieve. The areas of the brain we understand well are thinking and feeling, but thoroughly understanding the "doing" part of the brain is complex.
For this topic, I went down a rabbit hole in psychology and physiology studies. While these are useful in naming the chemical processes that occur when people succeed at accomplishing tough things, the debate about what makes you tougher as an individual is a diverse list of options that work for others before you.
The rabbit hole traveled for this article taught me about the CAC model: Cognition, Affection and Conation. This trilogy of the mind has been studied for decades and primarily involves creating marketing strategies to urge customers to buy products and services. What makes us buy something after seeing an advertisement? In a basic nutshell, it's getting a person to think (cognition) that they need something, feel (affection/sensation) they want something, and pull the trigger and make the purchase (conation). What gets us to do something, especially when our thinking and feeling parts of the brain tell us the opposite?
Get Used to Making Things Uncomfortable
As a coach, my special operations prep workouts are scheduled first thing at 6 a.m. Many participants drive an hour to attend. We also work out outside year-round when the temperatures can vary from the low 20s to the high 90s. I have found that the time and temperature of the workout affect the sensory part of the brain and require an override of the part telling us that it is too cold, and you are so comfortable in bed; why are you doing this to yourself? Then, as a coach, prescribing a workout that requires competition and a high level of intensity takes this process of getting tougher to the next level. There are days when the temperature, time and intensity combine perfectly to make someone dig deep and build toughness. This allows the brain to converse with each section and find an answer to the question: Why are you doing this? Having a solid why must be part of the process. What is Your 'Why'?
Applying this process to special ops selection performance requires you to push yourself to a point where it becomes mentally and physically challenging. There needs to be a time when you do not feel like working out, but you do anyway. There needs to be a time when you are running or rucking and want to stop, but you finish what you started. There needs to be a standard that you must reach, and then you must understand that exceeding the standard is the standard. This is all about your attitude.
The more you prepare, the better you are conditioned to handle the physical challenges, which helps you gain self-confidence. This attitude permeates everything you do as your confidence improves your cognition with experiences and lessons learned. You can start to understand
that there is no impossibility factor to achieving a special ops dream. The sensory (feel) part of the brain has begun to adapt to what was once extreme levels of discomfort and pain. You are now acclimated to doing hard things in challenging conditions. Because you are progressively preparing yourself for your future goals, you are willing to go above and beyond others' perceived limitations to attain them.
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 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
Want to create live streams like this? Check out StreamYard: https://streamyard.com/pal/d/6164612443013120

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.
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 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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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.
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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."
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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.

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