From Summer Miles to Winter Weights:
Mastering Year-Round Fitness with
Seasonal Tactical Fitness Periodization
As you push through the intense Summer Season and if you are using the Seasonal Tactical Fitness Periodization approach, you're on the brink of unlocking the endurance and muscle stamina needed for the ultimate military fitness challenges.
In the peak of the Summer Cals/Cardio Peak cycle, you put in the miles and the reps. Based on your specific goals, you have the potential to build up to 30-40 miles a week (more or less if you prefer), completing hundreds of reps of calisthenics while incorporating maintenance weeks for lifting through block periodization. The reason we aim to peak during the long summer days with essential fitness elements like muscle stamina and endurance is clear: most recruits and candidates must pass a fitness test to enter various programs, depending on their goals and timelines this time. This maybe the best opportunity to make this type of focus.
Our ultimate goal for Summer training is to equip you with the needed muscle stamina and endurance to excel in any fitness test, allowing you to transition into Fall with a slight deload that ensures a stellar performance in September or October. The Fall transition involves decreasing reps and miles but incorporates weighted events using weight vests, sandbags, medicine balls, and weights. However, our actual lifting cycle shifts to the winter phase, when the focus is on strength, power, speed, and agility, paired with a secondary maintenance phase dedicated to endurance and muscle stamina. As we move into Spring, the routine ramps up again with less lifting and more running and calisthenics reps. I have followed this cycle for 25 years, both personally and in coaching others through online programs and books available at StewSmithFitness.com.
The Key to Success with Tactical Fitness Programming
Getting good at everything should be the goal of every tactical athlete regardless of the profession and future training. Balancing strength, power, speed, agility, muscle stamina, endurance (including running, rucking, and swimming), flexibility, mobility, pool skills, and grip is no easy feat. And without a well-planned program and guidance from an experienced coach, you can easily do too much and fall prey to stagnant progress and over-training. This holistic approach I created 25 years ago (and have been perfecting ever since) ensures athletes address and develop all aspects of their fitness because weaknesses will be exposed when you need to be successful the most.
Here are the top ten reasons you should consider Seasonal Tactical Fitness Periodization if you aim to excel in all elements of fitness without leaving any aspect undeveloped:
1. Comprehensive Training: Covers all critical fitness elements, ensuring balanced development. Strength, Power, Speed, Agility, Muscle Stamina, Endurance (run-ruck-swim), Flexibility/Mobility, Pool Skills, Grip using multiple disciplines.
2. Goal-Oriented Structure: Tailors the program to meet specific goals, particularly for spec ops candidates, military recruits, police and fire academy students, and those who just want to be well-rounded physically.
3. Peak Performance: Targets fitness peaks at optimal times for testing and operational requirements building durability, work capacity, and stress mitigation skills to be able to learn new skills quickly.
4. Experienced Guidance: This is not some idea I had. This is thoroughly researched, tested, and taught to thousands before you. STFP leverages 25 years of coaching expertise through personal use and through local to online training.
5. Periodic Variation: Incorporates a structured periodization that prevents overuse and injury. Through the use of cycling primary and secondary goals with scheduled de-load weeks, we vary the training up to engage recovery and steady improvement in both primary and secondary goals of each cycle.
6. Seasonal Transitions: Adapts to seasonal changes, optimizing performance year-round. This training never gets old. Each season brings new excitement and focus to each user.
7. Endurance Focus: Emphasizes building robust muscle stamina and endurance for initial fitness tests that include running, calisthenics, and swimming. Phase 1 of tactical fitness - getting accepted TO THE TRAINING requires it. If your training is not designed for specific challenges and tests, you may fall short with your community and country service goals.
8. Strength / Progressive Overload: Utilizes block periodization for gradual and sustainable strength and power gains to build a foundation of strength. From these cycles, durability with load bearing, equipment carry, and personal carry can be developed. Tactical Strength and my Fall/Winter cycles focus on this needed element of fitness.
9. Balanced Workload: Integrates maintenance phases to aid recovery and prevent burnout. Don't Skip Mobility Day! This one or two days each week can be a life changing addition to your training whether you are young or old. Do you have trouble swimming or treading? Could be a mobility issue.
10. Holistic Approach: Ensures no fitness element is ignored, providing a well-rounded training regimen with everything you need to be "good at everything."
Five Details You Should Understand About How This Works
This is a fitness budget - not a workout of the day, but a system that takes the entire year into account. Imagine a fitness regimen that adapts with the seasons, ensuring you never face burnout while continuously building strength, endurance, agility, and more. The Seasonal Tactical Fitness Periodization model does exactly this. Here's how you can implement this balanced training approach to achieve peak fitness year-round.
1. Summer: Build Endurance and Muscle Stamina - Summer is the time to push your boundaries with high-mileage runs and extensive calisthenics. Aim to build up to 30-40 good paced miles a week, paired with hundreds of bodyweight exercises. This is plenty for Spec ops / Military Selection Programs. This period focuses on endurance and muscle stamina, preparing you for the fitness tests often required for entry into special operations programs. Instructions: Gradually increase your running distance each week (10-15% progressions). Incorporate high rep sets of push-ups, pull-ups, squats, lunges (and more), adjusting based on your fitness level.
2. Fall: Introduce Weighted Exercises - As the air cools, reduce your running and reps, shifting your focus to weighted exercises. Use weight vests, sandbags, and medicine balls to enhance strength without abandoning endurance.
Instructions: Cut your running distance by 25-33% and replace the bodyweight exercises with weighted counterparts. Continuously monitor your form and recovery.
3. Winter: Emphasize Strength and Speed - Winter is your lifting season. Concentrate on building strength, power, speed, and agility while maintaining a secondary focus on endurance. Instructions: Schedule three to four lifting sessions each week, using compound movements such as squats, deadlifts, and presses. Use calisthenics to warmup before the lift. Keep up with light running or swimming to keep your endurance intact after the lifts.
4. Spring: Ramp Up Running and Calisthenics - Spring starts a renewed emphasis on progressive running miles / pace and calisthenics reps while dialing back on heavy lifting. Utilize this period to harmonize your strength gains with enhanced aerobic capacity. Instructions: Gradually reintroduce long runs and extended calisthenics sessions. Combine medium distances with sprints to build both aerobic and anaerobic capacity.
5. Year-Round: Balance and Adaptation - Regardless of the season, maintaining fitness flexibility, mobility, and grip strength should be a constant endeavor. An experienced coach can guide you through this cyclical approach, ensuring you address any weaknesses. Instructions: Regularly incorporate dynamic stretching, mobility drills, and grip-strength exercises into your routine. Evaluate your progress and adapt your plan as needed. You will see that a continued focus on flexibility and mobility will help you with events like swimming streamlining, treading, and less issues with shoulders, hips, knees, and ankles.
Commit to Seasonal Tactical Fitness Periodization and transform the way you train. Embrace a balanced, strategic approach to achieve peak fitness throughout the year. Whether you're aiming for special operations readiness or personal fitness milestones, this model will guide you to success. Head to StewSmithFitness.com to explore the top ten reasons why Seasonal Tactical Fitness Periodization is crucial for your training success. Gain the competitive edge with proven strategies from a seasoned coach. Don’t wait—enhance your performance now!
So, what's stopping you? Embrace the variety, attack your weaknesses, and watch as you transform into a powerhouse of balanced fitness. Strategically cycle through different training elements to keep workouts engaging and address weaknesses, making every session a step toward unparalleled fitness.
New Tactical Fitness Training 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.
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.
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