Transforming Weaknesses with Stew Smith Fitness
It is no secret that I receive countless emails, DMs, and texts from readers of my articles and listeners to my podcasts and LIVE QA sessions (Mon/Tues) each week. I enjoy answering them as they also give me ideas to write articles (StewSmithFitness/ Military.com) and even full programs and books.
Here is a list of the ones I said, "great question" before I answered it. There are links to additional articles and videos in these questions as individually, some of these have been answered previously.
Questions (Answers in Bold Italics)
- What are the top three tips you’d give to someone who is struggling with fitness test prep?
First, there no tips, secrets, or hacks when it comes to any long term fitness goal and training to get there. The process is not sexy. It requires hard work, consistent effort, and training even when you don't feel like it.
Second, we all have a weakness coming into this journey to enter the tactical professions. Typically, this requires improving all areas of fitness and depending on your fitness / athletic background, this could be a process that will inevitably require you do focus on things you are not good at like running, swimming, lifting, calisthenics, or load bearing activities (rucking, equipment carry, logs/boats, etc)...
But I call fitness test prep Phase 1 of Tactical Fitness - Getting TO the training for cadets, recruits, and candidates. However, if you are an active duty member (military, police, fire/EMT), you may have a regularly scheduled fitness test that a cycle of fitness test prep is wise prior to taking that test whether it is done every 6 months (military) or prior to advanced training - selection program for special ops, swat, or other training.
- So many aspiring candidates focus on strength training. How important is endurance, like swimming and running, in the overall special operations fitness test?
Well - they all are important and you should be well-developed in strength, power, speed, agility, endurance (run-ruck-swim), muscle stamina, flexibility, mobility, grip, and pool skills. So, you should never neglect a weakness and double down on your current strengths, because your weakness will be the first thing that gets exposed during any spec ops training - even right from the start with fitness testing.
If you take a look at most physical screening tests within the special ops world, they are running, calisthenics, and swimming (if diving / rescue swimming focused). Yes - running and swimming are very important to the candidate seeking these professions. Focus on technique and conditioning for both running and swimming - they are different so one will not necessarily help the other. Learn to run fast and maintain that pace and get in shape to maintain a goal pace in swimming too. Personally, we recommend a yard / second in swimming (both with / without fins) and 6 minute miles (or faster) for short timed runs and 7 minute miles for longer timed runs (4-6 miles).
Heavy lifting should be put on the back burner if the short term goal is to crush a fitness test. However, after that has been accomplished, lifting for general strength and durability will be needed for Phase 2 of Tactical Fitness - Getting THROUGH the training.
- Can you walk us through a sample workout that targets both running and swimming for someone with limited experience in those areas?
My first piece of advice is get on a program with cycles that has everything needed to succeed - a mix of lifting, calisthenics, various cardio (run, ruck, swim, bike, etc) balanced to see improvement in all versus trying to add more running and swimming individually to your current lifting program. Depending on your goals, you should specifically prepare to get both TO and THROUGH future tactical training programs.
But here are two of my favorite types of swimming and running programs:
The Swimming Workout 50/50 - This works if you do it 4-5 times a week.
The Running Workout TO/THROUGH Selection - As you will see several types of running per week will be required to build aerobic base, condition for goal pace for testing, and speed for sprinting.
Depending on your specific goals, you may find more suitable running, rucking, and swimming plans within the various special ops programs at StewSmithFitness.com
- Strength matters, but how do you recommend candidates balance building muscle with improving their cardiovascular fitness?
Strength does matter. In fact, if you grew up an endurance athlete or have no athletic history at all, my first piece of advice is typically, build a foundation of calisthenics, then advance into weight training FIRST. Then start to add in more cardio options if any are new to you like swimming if you were a runner or running if you were a swimmer.
My one rule with this special starting lift cycle for endurance athletes is to stop doing your normal cardio activities (high miles running / swimming) and focus on your lifting, gaining weight/muscle mass, while maintaining a base of cardio. We do this with warming up with calisthenics, lifting, then cooling down with cardio (some cardio). You may have to cut your competitive cardio numbers in half just so you can build mass.
So, if your goal is to build mass - reduce cardio. If your goal is to improve cardio, reduce lifting too much. You can still do both regardless of history, but it has to be done smartly. See my Block Periodization models to help you understand.
Spring Training - Getting TO and THROUGH Selection
Increase Strength - Crush the PST
This type of periodization works so well I placed it in my latest STFP programs: Seasonal Tactical Fitness Periodization programs.
- What common mistakes do you see people make when preparing for the fitness test?
Doubling down on strengths and ignore a weakness. This only bring pain and dissatisfaction not only with fitness testing but with actual military training too BECAUSE your weakness will be exposed immediately.
Don't ignore your weakness, embrace it will an actual training cycle that focuses on improvement of that weakness. You will not be disappointed and actually learn to like the very things you thought you hated (cardio, calisthenics, even lifting). You most likely hated them because you were not good at them.
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What common mistakes do you see people make when preparing for the boot camp, basic training, academies, or spec ops selections?
Same as above in question #5. Not specifically training for events they are not good at doing. The goal of this kind of prep is to turn any weakness you may have into almost a strength. Getting good at everything requires you to engage more things that you naturally do not like to do. The sooner you start liking this new type of training, the better for your success rate.
- We all have weaknesses—what’s your best advice for turning a specific physical weakness into a strength?
Focus on that weakness. Whether you need to focus on an entire fitness test or just an element of fitness, focus is needed. If preparing for a fitness test, specifically train for that fitness test for a cycle of 6-12 weeks if needed. If your workouts look anything unlike the elements of fitness tested, you are wasting your time OR defeating efforts and stalling progress.
The way my system of specific fitness test prep works is that you will primarily focus on all elements of that fitness test. If you need help with an element of fitness like STRENGTH for more durability through future training, my Seasonal Tactical Fitness Periodization has a lift cycle that primarily focuses on strength, power, speed, agility. However, there is a secondary focus of muscle stamina and endurance that is monitored to not interfere with building strength and mass gains.
- Can you explain the significance of nutrition and recovery throughout the tactical fitness phases?
As you know, there are three phases to tactical fitness that need to be realized to see the improvements to get TO and THROUGH training and become and stay an operator capable of the job. Here they are:
Phase 1 - TO the Training - This requires acing a fitness test and improving scores so you are competitive. Nutrition for fuel to train, test, and recover are critical to success. In fact, most people fail or do poorly on latter sections of the test, because they ran out of gas. Take the Navy PST where you swim 500yds, do pushups, situps, and pullups, then run 1.5 miles. By the time you get to the run, most people are bonking so bad they throw up or slow down to a near walk on the run - IF NOT FUELED properly.
Phase 2 - Getting THROUGH the Training - Depending on the basic training or advanced selection training, the type and amount of food will matter. Hydration is key and one of the first ways to end your hopes in finishing training as becoming a heat casualty is easy without water and electrolytes throughout the day. Food with high calories provide energy when the day of training turns into the night. You have to eat more calories to endure as well as recover for the following day of training. Ideas for nutrition for fuel / recovery.
See Tactical Fitness Report Podcast on Nutrition for Testing and Selection
Phase 3 - Active Duty Operator - Once you navigate the rigorous training programs required for careers in the military, police, or firefighting, it's crucial to establish two primary objectives: optimal job performance and sustained health and wellness (longevity). A primary goal of active duty life is stress mitigation of all forms.
Being physically fit for your role is foundational. Your ability to perform effectively in high-pressure situations can directly influence the survival of yourself, your partners, and those you serve. If fitness is not ingrained in your daily routine, you risk not only your own life but also the lives of others.
Next, consider your long-term health and wellness. If you choose a career in the military, police, or fire departments, remember that you will spend more time being older than you were younger. In your 20s, you might find it easy to power through demanding shifts and manage stress without feeling significant consequences. However, the cumulative effects of prolonged days, sleepless nights, combat deployments, job and family stressors, and poor nutritional choices will catch up with you as you enter your 30s, 40s, and beyond.
To enhance your health and wellness, focus on the following essentials - SLEEP and NUTRITION:
Sleep - Prioritize getting adequate rest, even if your schedule includes night shifts or unconventional hours. If you manage to get solid sleep of around 6 to 7 hours most nights and maintain a balanced diet, you'll be on track to achieve most of your health and wellness goals while effectively managing stress. Sleep is out #1 recovery tool PERIOD.
Nutrition - Fuel, Performance, and Recovery From Stress are what you get out of the food and drink you put into your mouth. As you age, the carefree eating habits of your younger years may no longer serve you well. You can no longer rely solely on physical exertion to counterbalance poor dietary choices. Your diet should include ample protein, good carbohydrates (think fruits and vegetables), healthy fats, antioxidants, electrolytes, and essential vitamins and minerals, whether from food sources or supplements. Don’t overlook hydration either—adequate water intake is crucial, especially if you're in strenuous environments.
For those seeking additional support, consider incorporating massage therapy, chiropractic sessions, counseling, stretching routines, and recovery tools like foam rollers or massage equipment to enhance the benefits of sleep, fitness, and nutrition.
- For those who are feeling discouraged, how can they stay motivated and keep pushing through their training plateaus?
It is nice to be motivated but you cannot rely on it as your sole power to get through plateaus. Make a small change to what you are doing and see if that helps push you off the plateau and back on the rise again. But this is the way it works. You are inspired at first...then motivated to do something. During this initial period of motivation, build good habits because it is through these habits that you build discipline and eventually mental toughness.
- Finally, where can our listeners find more resources and personalized training plans to help them crush their fitness test?
Check out StewSmithFitness.com for all of my ebooks and books on specific training programs for what you need. But also consider a more personalized approach with online coaching, membership sections, and new online courses to learn how to get TO and THROUGH selection.
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.
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.
There is More To StewSmithFitness.com than a You May Know
(In fact, there are more than 40 books, 1000+ articles, online coaching - and more)
Who is Stew Smith CSCS? Coach, Trainer, Writer, Podcaster: I'm the former Navy SEAL that tactical 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 do just about anything. We have a system 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.
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 / Air Force Advanced Fitness / Special Ops
Army PFT Workout (Prep For Rucking, OPAT, ACFT)
Army Special Forces / Ranger Workout
Army Air Assault School Workout
Army Airborne Workout
Air Force Special Warfare IFT / OFT / Selection Prep
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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The dashboard below has the links to all the information, archives, videos, and links to workouts, podcasts, live Q and A lessons.
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