A Quick Story On How I Created a
Life Changing Workout
I am Stew Smith, a long time coach/trainer and fitness writer with over 25 years of experience in teaching fitness. I have been working out at a high level in athletics, the military special ops community, and as a coach for over 40 years. Fitness has been my passion and my life's work, but when I turned 45, I faced a new challenge. Pain in my hips and lower back became my constant workout partner, making every movement a struggle. And when I pushed through it (like I always did in my youth), I only made it worse.
Father Time, the relentless force that we all face as we grow older, seemed to be mocking me from the sidelines. "Listen to your body, old man he taunted. I fought against the pain for years, doing my best to push through and maintain the level of fitness I had always known. But the pain was unrelenting, and I began to feel that my running days were over.
One day, as I watched the young guys I was coaching set out on the long hill day run on our trail, I knew that I needed to make a change. I decided to skip a long run and hit the stationary bike instead. Alone in the gym, I humbly rode the bike, feeling a sense of defeat that I thought I'd never run again. As I pedaled, Father Time's words echoed in my mind, "Pay attention... feels good, doesn't it?"
Me and "Father Time" became pals and I joined the dark side of making a workout easy in the middle of the week - Mobility Day was created...
I rode the bike for just 5 minutes before dismounting to stretch, and then repeated the process. Surprisingly, the pain seemed to ease, and Father Time's taunting words faded into the background. After just 45 minutes, I left the gym for the first time in years without feeling any pain. Seriously, I felt no pain after a mix of nonimpact cardio, stretching, and foam rolling. It was a small victory, but it gave me hope. Think of this Mobility Day as if a Spin Class and a Yoga Class had a baby:
Repeat 5 times
Bike - 5 minutes (or other nonimpact cardio)
Stretch and foam roll / massage tool - 5 minutes
I started incorporating this modified workout into my weekly routine, and the results were remarkable. I felt stronger and more mobile, with less pain than I had experienced in years. Excited by the change, I shared my discovery with my friend Jim, who is also my age. He eagerly tried the new routine and called me with excitement, saying how great he felt after just one workout.
It has now been 10 years since that pivotal workout creation, and I am still running after a few months of thinking I was done with running. Not only have I regained my former running miles and cardio fitness, but I have also sold the idea to the younger students who needed help with their ankle, knee, hip, and shoulder mobility for swimming and treading purposes. Even better, Father Time now runs with me, acknowledging my resilience and determination to overcome the obstacles he placed in my way. Check out these ground-breaking articles on the topic of treading and streamlining issues largely stem from mobility issues.
The Frog Pose Series (Tread/streamline helper)
Try this Stretching Drill Each Time You Do a Swim Workout
So, I stand as a testament to the power of hope, resilience, simply by adding mobility days. I share my story as a message of inspiration to all who may be facing their own battles with the nagging aches and pains of age (and a life lived hard). It's never too late to rewrite your story, to overcome obstacles, and to embrace the endless possibilities of growth and change.
In my four part series Tactical Fitness for the Athlete over 40 I introduce mobility days once a week. LIFE-CHANGING!
In my new book, The Ageless Athlete - Fitness Over 50, I add a second mobility day to each training week.
I hope you enjoyed my little trip down memory lane.
There is More to StewSmithFitness.com Than You May Know
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 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.
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
Where to Find More Information About Optimal Performance Training Programs
When you start training again, consider the seasonal tactical fitness model. I call it A WAY to train and obviously not the only way to train. But 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 systems where the seasons dictate our training. When it is nicer outside, we tend to run and do more calisthenics. When it is colder and not so nice, we lift more, run, less, and still maintain our outdoor activities with shorter runs and rucks. Check it out: Seasonal Tactical Fitness Periodization System.
My most recent programs that walk you through these four cycles with 12 weeks of each season in two programs.
These Seasonal Tactical Fitness BLOCK Periodization programs will walk you through 4 x 4 weeks cycles with 16 weeks of each season in two programs. (32 total weeks)
The Specific Military / Special Ops Physical Fitness Workouts Where Optimal Performance Will Be Tested Each Day
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
Online Coaching Options
Online PT CLUB - Weekly Workouts created personally for you.
New Member's Only Content / Services Program!
If you want access to years worth of workouts, many of the top eBOOKs, 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
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