Summer Training - What Is Your Weakness That You Are Ignoring?

Take Your Training to New Levels.
Summer is That Time.

Some of my best workouts over the decades of training have come during the summer months when the normal grinding schedule slows down. From no school, longer day time hours, and fewer commitments (typically), you can work a little harder over the summer and not get the typical burnout that accompanies burning the candle at both ends (work, school, sports, workouts, family events etc). 

The summer presents a unique opportunity to elevate your performance as you prepare for military or special operations service. 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. For me over my SEAL prep years, summer offered more opportunities to improve swimming as all the pools were open for more hours. The early mornings also offered daylight by 5am to start the day with cals and cardio before the heat of the day. The evenings continue to be bright until 9 pm to help keep you awake and ready to top off the day with a final push of something you need to focus on (lifting, treading, pool skills, running/swimming distance, etc..)

As you can see, the longer days allow you to "put in the time" on workouts that take time to improve, like longer-distance running, rucking, and swimming.  This is how we transition through the year with our running and higher repetition focus. During the other months, we run less but faster, lift heavier, then progress back up to higher miles and reps through the spring and peak in the summer.  See Seasonal Tactical Fitness Periodization and why this system works so well for the transitioning tactical athlete. 

Click graph above for more programming on this seasonal approach.

But, You Are Not Limited to High Miles and Reps this Summer...Focus on YOUR Weakness is Your Primary Goal.

Let's break it down: if you're predominantly an endurance athlete, it's time to hit the weights, not increase your running miles. Doubling down on your strength and ignoring your weakness is a classic way many get TO the training but fail to get THROUGH the training. 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. You need to be good at everything as your weaknesses will be exposed immediately during selection, so do not ignore them.  Here are some of our Summer Training Programs for ALL levels of fitness: 

Here are some cycles you can do this summer if you need to focus on muscle stamina and cardio conditioning (maintain strength with block periodization)
   

If you want to do the opposite - build strength and maintain calisthenics/cardio, we have an option for you to do. You should consider this program:

 
If you need a lift cycle, try this or any of my other WINTER training options.

Your summer training regimen should cover many activities, but a primary focus should be on any glaring weaknesses you have. If you need to improve PT Test scores, start by integrating calisthenics and cardio into your daily routine. Push-ups, pull-ups, sit-ups, and various bodyweight exercises will increase muscular endurance and overall stamina so you can do 2 minute calisthenics sets. Throw in high-intensity interval training (HIIT) to keep your heart rate up and mimic the high-stress scenarios you'll face during selection. We like to do sets of calisthenics, followed by running 400-800m goal pace sets to also work on mastering the pace of running tests. 

But don't stop there. The ability to swim proficiently isn't just a physical feat; it symbolizes adaptability in learning new skills and techniques, as well as mental toughness, since swimming can be unnerving to many at first. Similarly, rucking – carrying a weighted backpack over long distances – mimics the grueling conditions you'll endure in the field with all types of load-bearing activities like log PT, boat, and equipment carries. It's a perfect mix of strength and endurance training. Add soft sand and hills (or stair stepper) and you have a leg durability/endurance combo that will help you on the long days of running, rucking, swimming with fins, etc. 

Don't Blow Off Flexibility and Mobility (helps with treading/swimming)

Why Flexibility and Swimming Are Non-Negotiable for Your Special Ops Training This Summer - Especially if going SEAL, SWCC, EOD/Diver, Air Force Special Warfare, Recon, or MarSOC. Flexibility and mobility should not be overlooked. Tactical scenarios demand that you move quickly through various terrains and obstacles. Incorporate cardio, yoga, static, and dynamic stretching sessions to improve your flexibility to help you be a better swimmer and to help you with treading water. You may find a reduction in running injuries as well.      

And if you truly want to build the work capacity required for special ops, consider getting a manual labor job. The physical exertion throughout the day will simulate the grueling hours you'll face in training and real missions. Balancing a manual labor job with your workout regimen can elevate your stamina and mental resilience to new heights. Get prepared with a hard day's work PLUS workouts. 

As you start to prepare for your summer training, remember that it's not just about working harder, but working smarter. Tailor your program to address your weaknesses, enhance your strengths, and incorporate a variety of physical challenges. Keep pushing your limits, stay disciplined, and you’ll set yourself on the right path. Special operations are about doing the extraordinary – so embrace these tough routines to prepare yourself for the extraordinary challenges ahead. Learn about block periodization to see how to focus on weakness and maintain strengths. 

The path to special operations is paved with extraordinary challenges. Embrace the rigorous routines now to ready yourself for what lies ahead. Keep pushing, stay disciplined, and you'll forge yourself into the capable candidate and warrior you aspire to be.

Here is a list of what we do at StewSmithFitness.com

Our Core Mission 

• Tactical Fitness Training For the Candidate / Recruit: Specializing in preparing individuals for military, special ops, law enforcement, and firefighter selection programs (getting you "TO and THROUGH" training). 
  
  
• Functional Training for Both Active Duty / Recruits: Utilizing a seasonal tactical fitness periodization system that balances longer workouts of running/rucking, swimming, and calisthenics during the Spring/Summer when days are longer. Then, the focus shifts in the Fall/Winter to lifting (Cals/cardio maintenance) when the days are shorter/colder. This process has 25 years of proven success building tactical athletes who improve in all areas of fitness: strength, power, speed, agility, endurance, muscle stamina, mobility, flexibility, and grip.
  
  Becoming an Asset for All Types: Even non-tactical athletes want to be of use in situations that require some level of fitness to get through the day. Be an asset, not a liability, in potentially dangerous situations, whether natural or man-made. Fitness can be a common denominator in successfully enduring life-or-death scenarios. 

Specific Programs & Courses

• The Ageless Athlete (Fitness Over 50): A 22-week program designed for beginners to advanced trainees looking to regain fitness, flexibility, and energy.
  
  
• Tactical Fitness Over 40: After training people for over 25 years now, many who started with me in the early 2000s are now in their 40s and beyond. Learning how to shift training to remain an asset while also offering longevity, flexibility, and mobility is central to this 52-week program. (4-part series)
  
  
• Tactical Fitness Course: An 80-minute course on preparing for Spec Ops selection, getting TO and THROUGH the toughest military special ops’ programs using this two-phase system.
  
  
  Seasonal Tactical Fitness Periodization - A 25 Year proven system to become a tactical athlete. 
  
  
• The Never Quit Mindset Book and Course: The "Never Quit Mindset" book and course is a deep dive into building constructive habits that incrementally improve discipline, build mental toughness, and foster a Never Quit Mindset in anything you want to do.
  
  
• Specialized Workout Plans: Specific, tailored programs for Navy SEAL (Phases 1-4), SWCC, Army (SF/Ranger/Airborne), USMC MarSOC / (RECON), Air Force (PJ/CCT), Coast Guard, Law Enforcement (FBI/DEA/FLETC), Fire Fighter, and general fitness too for beginners and advanced athletes alike.
  

Resources and Content

• • Extensive Content Library: Over 1,000 free articles, 200+ podcasts, and social media content (YouTube, TikTok, Instagram) featuring Spec Ops swim critiques and LIVE QA sessions.
    
    
  • FREE Local Training for those preparing to serve! Check out HeroesofTomorrow.org for our location and schedule.
    
    
    
  • NEW SKOOL.com Tactical Fitness Community
    
    
  • Educational Materials: Over 40 options for eBooks, videos, printed books, podcasts (200+), and online video courses.
    
    
  • Apps: Pushup Push, Pullup Push, FBI workout, and Navy SEAL exercise apps (iPhone/Android).
    
    
  • LIVE QA Sessions Each Week: Monday and Tuesday, 9 am EST on social media platforms (YouTube, Instagram, Facebook) and Skool.com Tactical Fitness community.
    
    
  • Online Coaching: Personalized programming based on specific goals, equipment, and your time availability.
    
    
  • Membership Site: Access to hundreds of weeks of training, unpublished workouts, and exclusive content, weekly newsletter sent to subscribers with the week's latest articles, videos, and workouts (beginner/intermediate, and advanced special ops prep workouts).

Training is What We Do:  

Need Programming for Fitness Tests and Beyond?  We are all about getting you TO and THROUGH your future training program.  See how that works.