New Winter Lift with PST Prep /Test Week
Block Periodization
Increase Strength & Crush the PST / PAST
3 Weeks Strength - 1 Week PT / Cardio Focus
(16 weeks)
Typically, the Fall / Winter lift cycle is a reduced number of calisthenics, added weight lifting, weight vests, and other devices to make calisthenics harder combined with reduced running distance each week. This has had a recovery and therapeutic effect on our training group's joints, feet, shins, and other areas where high miles and high repetitions can show overuse pain. That is one reason why we shift cycles. The main reason is that some athletes NEED more strength. However, suppose you have been in this tactical athlete training process for a while and are starting to see your PST numbers reach competitive levels and see increased work capacity and durability. In that case, you may be ready for a new cycle I am testing out this Fall / Winter.
Click the picture for the Seasonal Tactical Fitness Periodization Cycles
Introducing the 3/1 Block Periodization Cycle (3 Week Strength / 1 Week PST)
It is up to you to do the 3 / 1 week training blocks. I advise starting with a 1-week block just to get a baseline test score - whatever your fitness test is. For this case, we are doing the Navy BUDS PST (but it can be easily rearranged for the AF PAST or replaced by Army, USMC, or other tests if you prefer.
One-Week PST Phase - See the Classic PST Training Week and Double PST Workout Week article for FREE workout details. Or, you can do any of the PST-based training programs for 1 week, I have created.
Navy PST Workout Phase 1 (Plus HPT Prep - 16 weeks)
Navy SEAL Workout Phase 2 - 3 - Intermediate Weeks 1-12
Navy SEAL Workout Phase 4 Grinder PT - Four weeks before Hell Week
Complete Guide to Navy SEAL Fitness Book
Three-Week Lift Cycle - You can do whatever lift cycle you prefer. This can be one of your own making, a classic powerlifting cycle, hypertrophy, or whatever you like to do in the gym. Or you can use any of my fall/winter lift cycles below, as they are also coupled with just the right amount of cardio needed to sustain high-scoring PST levels.
After you have completed the six weeks, repeat it again rotating between 4 week lift cycle followed (or preceded) by a two week PST Cycle / Test Week.
Our plan is to do this for 12-16 weeks and see where we stand on our strength, speed, agility, PST numbers using the Assessment Tool Score Chart to compare our abilities with successful spec ops candidates of the past.
Check out the NEW Block Periodization Cycle we did The Last Two Winters
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Stew Smith Fitness Membership – You have access to years of workouts for both beginner / intermediate and advanced / special ops levels of fitness. Each week you will receive new and unpublished workouts being tested by Navy SEAL veteran / Stew Smith CSCS and his local group of future tactical professionals in both basic training and advanced spec ops training programming. The latest videos, articles, and other programming will be part of the weekly data feed to members as well. We go through the Seasonal Tactical Fitness Periodization program one week at a time.
