First, determine where you currently stand. Assess Yourself. Identify your strengths and weaknesses in physical fitness areas such as standard fitness tests, running events, basic lifts of strength training, and swimming and/or rucking ability. This assessment is crucial. You need to know what you excel at and what requires improvement. If you're unsure, consider getting feedback from a coach or experienced peer who can offer a clear perspective. Finding a group of people who are like minded to train with will immediately show you how you stack up against others who may be months or years ahead of you.
Use diagram to understand what is needed for Tactical Athlete Success
Once you have a solid understanding of your fitness profile, apply a holistic training program like the Seasonal Tactical Fitness Periodization system. This system has proven effective for over 25 years. It involves training cycles that focus primarily on improving your weaknesses while maintaining your existing strengths. This targeted approach ensures you don’t waste time training areas you already excel in while missing an undeveloped weakness, allowing you to make real progress in the areas that need it.
Now, create a weekly training schedule. Depending on your current fitness levels, focus on strengths and weaknesses and selection goals, this process can be many options. As a minimum, aim for a minimum of 3-4 running sessions, 4-5 swimming workouts, and two rucking sessions each week. For running, vary your distances and paces. Include fast paced interval training, goal pace running, and longer, steady-state runs. When swimming, practice both with and without fins to build versatility. Rucking should start with a manageable weight—around 20 percent of your body weight—and gradually increase as your endurance and strength builds.
Don’t forget strength training. Depending on your focus, include a mix of free weights and weighted bodyweight exercises (weight vest calisthenics). Consider lifting weights two to three times a week, with a logical split routine that makes sense for your goals. (Push - Pull - Legs, Upper / Lower / Full-body, etc..) Calisthenics are valuable too, particularly for endurance and muscle stamina. Incorporate push-ups, pull-ups, dips, squats, lunges, and core exercises into your regimen to build the muscle stamina needed for improved work capacity (and many fitness tests). Workouts like the Sand Baby Devil Murph is a type of workout that can assess your spec ops selection readiness.
Next, add swimming drills to your weekly routine. 4-5 sessions in the pool (or more if you suck as swimming) focusing on technique, endurance, and speed should suffice. Simple drills like alternating between freestyle and breaststroke can help build confidence. If possible, use fins during training to enhance your leg strength and kicking efficiency. Learning HOW to swim is most important, then getting in swimming shape is secondary. Here are two links to help with HOW to swim and getting into swimming shape:
CSS Help Series - Learn HOW to Swim the CSS
The 50-50 Workout - The Fastest Way to Get Faster in the Pool
So, what is the best workout for you as you prepare? The one that consistently addresses your weaknesses. The last thing you want to do is to go to selection with an undeveloped component of fitness as it will be exposed immediately. Stick to your schedule diligently, ensuring you train every day without fail (5-6 hard days and 1-2 recovery/mobility days). Document your progress, noting improvements and areas that still need work. This self-assessment will help keep you accountable and excited when you see progress.
Lastly, remember that mental preparation is as important as physical training. Develop resilience and mental toughness by challenging yourself in training. Push through tough workouts and simulate the stress you might face in training. Mental toughness will set you apart during selection processes. Working out when you do not feel like it is one more scoop of mental toughness you can access regularly.
In summary, assess your strengths and weaknesses, apply the Seasonal Tactical Fitness Periodization system, and remain consistent in your training. With this road map, you will navigate the preparation for special ops effectively, ensuring that every workout contributes to your ultimate goal. Stay disciplined, trust your plan, and you’ll be on the right track.
Plus check out Stew Smith's LIVE QA sessions on Monday and Tuesday 9am (East) on YouTube, Instagram, and Facebook, or email him with questions / CSS critique requests.
(YouTube, TikTok, Instagram)
Some of Our Specific Special Ops Training Options
But the Seasonal Tactical Fitness Programs Will Build Optimal Performance and Specifically Address Weaknesses Each Phase
Consider the long term training system of seasonal tactical fitness model as it offers the opportunity to never neglect your weaknesses, helps with flexibility and mobility, but will also put you at a level of physical abilities where you are happy with your overall ability to just about anything. We have a system where the strength and weakness dictate our training. Check it out: What is Seasonal Tactical Fitness Periodization?.
There is More to StewSmithFitness.com Than You May Know
Who is Stew Smith? Coach, Trainer, Author, Podcaster
I'm the former Navy SEAL that special ops 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
Quick Summary:
- FREE Fitness (all topics) / Mindset Articles and Workouts - Latest info on training for any goal! (over 1000)
- eBooks, Books and eBooks in PRINT (over 40 options)
- Spec Ops Swim Critiques on social media - YouTube, TikTok, Instagram
- Live QA / CSS Critiques Mon / Tues 9am (YouTube, TikTok, Instagram)
- Podcasts (over 200)
- Stew Smith Fitness APPs - Triad version, Pushup Push APP, Pullup Push APP, FBI workout APP
- FREE Navy SEAL Exercises Apps - iPhone, Android
- Membership Site - Get access to 100s of week of training programs and unpublished workouts we are currently doing each week. Constantly updated weekly with new articles, videos, and workouts of the week.
- Tactical Fitness Course - 80 minutes to learn how to get both TO and THROUGH spec ops selection programs.
- Online Coaching - Get personalized programming designed for your goals, abilities, time per day, days per week, equipment/facilities...etc.
Dive deeper into the world of Tactical Athlete training and mental toughness by exploring Stew Smith Fitness Programming for the Tactical Athlete online store. Uncover the strategies and techniques used by elite forces to push past physical and mental barriers. Visit https://www.stewsmithfitness.com now and equip yourself with the tools for success for many special ops level selection programs in the military and police world.
Books and eBooks Available (All Levels of Fitness)
The Specific Military / Special Ops Physical Fitness Workouts
Navy SEAL Workout Phase 1
Navy SEAL Workout Phase 2 - 3
Navy SEAL Workout Phase 4 Grinder PT
Navy SWCC Workout
Army PFT Workout (Prep For Rucking, OPAT, ACFT)
Army Special Forces / Ranger Workout
Army Air Assault School Workout
Army Airborne Workout
Advanced Running Program - Special Ops Supplement Plan
USMC RECON / MarSOC Workout
USMC OCS / TBS Workout
USMC IST and PFT
The Combat Conditioning Workout
Air Force PJ / CCT Workout Battlefield Airman Prep Course
The UBRR Upper Body Round Robin Workout / Spec Ops version
The Coast Guard Rescue Swimmer / Navy SAR Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Boot Camp Workout
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The Law Enforcement Physical Fitness Workouts
The FBI Academy Workout | FBI Workout Vol 2
The DEA Workout
The FLETC Workout - Ace the PEB
The PFT Bible: Pushups, Sit-ups, 1.5 Mile Run
The Fire Fighter Workout - Ace the CPAT
Calisthenics and Cardio
Online Coaching Options
Online PT CLUB - Premium Coaching -
Do you need a program that actually works for you? We can build it personally for you and your personal goals and help you fit it into your day with the equipment you have available. Let us be your training partner and coach.
Many people ask me what is the difference between the Premium Program and the Online PT CLUB Coaching. The people on either program receive personalized training from me - Stew Smith - to best fit your abilities, goals, time per day, days per week, facilities, and equipment. We communicate regularly about your progress and your feedback helps me create the next week plan for you. There is no template workout and see you later. These programs are created 1 week at a time with YOU and ME in communication to figure out how best to create the next week.
Tactical Fitness Course - Getting TO the training does not guarantee you get THROUGH the training. Learn about the two phases of tactical fitness you need to develop thoroughly before getting to BUDS. Check out the Online Course - Getting TO and THROUGH Special Ops Selection.
Member's Only Content / Services Program!
If you want access to years worth of workouts, favorite workouts of the week, free fitness APP, closed Facebook Group, video / picture library of exercises, and more access to LIVE Q/A sessions check out the Stew Smith Fitness Members Section.
The dashboard below has the links to all the information, archives, videos, and links to workouts, podcasts, live Q and A lessons.
Consider this! - A Membership Program and Gain Access to Exclusive Content
(click for Fitness Club Dashboard - members only)