The Three Phase Spec Ops Recruit System
- How Any Spec Ops Candidate Can Succeed -
pic from dmcburnett.com - @mcteams3842 Instagram
As a Special ops candidate, I'm confident that your dream is to serve in military or police special operations teams because you want is to serve your country and community as a member of an elite team.
Maybe you have not gotten the results you wanted on your own or doing a program not specifically designed for your actual goals? In fact, if you're like most people, you’re concerned about starting down the wrong path with regards to training and either getting hurt or not achieving competitive fitness scores. This is common and can often stop people in their tracks and they waste time worrying about what program to even try.
The issue may not actually be your fault because there is so much information out there that is gets confusing. Do you do this strength program, running program, take swim lessons, lift weights or calisthenics only? There are a lot of questions out there and truth be told the answer is IT DEPENDS!
These questions are so common among your peers that I got a T Shirt with the answer on it. The answer that fits your situation DEPENDS on many factors from your athletic history, training history, current abilities, goals, training facilities / equipment, time per day, days per week, and your strength and weaknesses specific to your goals.
Well, here's some good news...
The thing that’s preventing you from reaching your goal is not thoroughly understanding the three phases of tactical fitness for the recruit on a special ops fitness level. It really is a step by step process and you have to give it time to work for you.
Phase 1 of Tactical Fitness - Getting accepted TO the training is tough and with elite team selection programs only the best can get the opportunity. Crushing the physical entry standards is a MUST. There are no minimum standards - Exceeding the Standard - IS the Standard. A program that prepares you well for the PT test will look a lot like the exercises of the PT Test (plus some greater distances in run/swim/ruck and other resistance exercises to enhance and balance out the ones being tested. Specifics matter.
- Assess Yourself Tool for To and Through Selection
Phase 2 of Tactical Fitness - Getting THROUGH the selection program is also a phase the recruit should focus significant time accomplishing. This typically means longer runs, rucks, and swims with fins, pool skills, load bearing activities (logs, boats, people / equipment carry) and whatever your future training will require you to endure. PS - there is NO 30 minute gym workout that will prepare you for a day of Spec Ops Training. Put in your time!
Related Articles: What is Good Enough Spec Ops? (Run, Swim, PT)
What is Good Enough -Strength? (Lifts, plus load bearing)
Phase 3 of Tactical Fitness - now you are the active duty operator that still has to train hard but different than the above two phases to maintain physical abilities, skills, but also learn alleviate the stresses of the job. One thing you will learn if this is your career, you will be older longer than you are younger in this profession. Your longevity matters.
Getting these three phases confused can be detrimental to your success. As a recruit, you could be doing some workout active duty operators are doing as you prepare for selection then realize you did not do enough cardio events (run, swim, ruck). You could also be an active duty operator that still does selection prep workouts all the time and wreck yourself from over-training as you age into the job. And when you are the student going through selection, it is too late to figure these things out. You may have to rely on pure will and gut check those weaknesses you neglected - hopefully you can still reach the physical standards.
See Venn Diagram for everything a tactical athlete must be good at doing:
Remember, the real problem here is SPECIFICITY - failing to prepare specifically for the events that bring you to your goal. Phase 1 and 2 can be worked together, but first you have to build up to crushing the PT test level before you can advance to running / rucking / lifting more and swimming with fins for miles as part of your workouts.
But, don't worry because I have a system that works for any type of candidate athlete that I have been using for over 25 years. Together, the three phases of tactical fitness training and seasonal tactical fitness periodization can help you build the mind and body required to reach your goals and achieve your dream profession.
Here's the answer for solving this issue with researching through The Special Ops Preparation Journey information once and for all. If you really want to serve your country and community as a member of an elite team, this NEW An article every spec ops candidate should read - and start your journey TODAY! makes it super easy for you! Check it out here at Seasonal Tactical Fitness. and see how
I arrange my training system throughout the year.
I do not have a workout of the day - I have a workout that fits into my year training cycle. That is why you have to be patient with your timelines and performance. I think of the four seasons as a way to challenge ALL of the fitness elements (speed, agility, endurance (run, swim, ruck), strength / power, muscle stamina, mobility and flexibility) – not all at once but spread throughout the year. You will find you can still be above average in ALL the elements of fitness which is invaluable to your success in any Tactical Profession.
But the Seasonal Tactical Fitness Programs Will Build Optimal Performance and Specifically Address Weaknesses Each Phase
Consider the long-term training system of the seasonal tactical fitness model, as it offers the opportunity never to neglect your weaknesses, helps with flexibility and mobility, and puts you at a level of physical ability where you are happy with your overall ability to do just about anything. We have a system where the strengths and weaknesses 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 elite forces use 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.
