Tactical Fitness Report with Stew Smith Podcast

What books should you read prior to joining the Special Operations groups in the military? What open source publications are solid for up to date information? Check out this podcast and live QA session with Navy SEAL Stew Smith for some ideas as you get smarter with a potential career choice. See https://www.stewsmithfitness.com for more information on the topic. 

Today, Nick Barringer, PhD, discusses nutrition and the use of stimulants for alertness and physical/academic performance. Common uses of caffeine, nicotine, and others in energy drinks (good or bad?), gum, and other foods and drinks. Check out https://www.salvogum.com for Nick's new product, which he has created for both alertness and cognitive performance (and minty breath)! Use the STEW10 coupon code and save 10%. Check out other videos of combat swimmer stroke, workouts, and other spec ops related training.  See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

Some weeks are just perfect, the end of this cycle and the start of a new Spring Training cycle always hits perfectly EVEN during the week of SPRING FORWARD day light savings time when early mornings hit a little different  Check this out:This is especially helpful for those of you who like to get your workouts done first thing in the morning. Here are some lessons I learned from previous years and what I did this week:1 – Pre-Schedule the Week – A week before you “spring forward,” start your day 30 minutes earlier. Get to the gym 30 minutes before your normal start time to start the acclimation process one week in advance. This way, you take two weeks to get used to the hour change in the schedule. You will be surprised at how much easier this is. For me, my normal wake-up time is 5:30 am, with a 6 am workout start. The 5:30 start time for the workout felt normal. 2 – Go Later 30 minutes if Possible – If you missed the week to start the process of getting used to the time change, try bumping your morning by 30-minutes if possible the week after you change the clocks. This helps me make a 6 am workout start “feel like” a 5:30 am start rather than a 5 am start.  After a week, you can start at your normal 6 am time. Once again, the process of taking two weeks to adjust to the time change rather than a single week. 3 – Select Your Workouts Wisely – Pick your favorite workouts this week. Workouts that you do not need to think about, as they feel normal. Add an extra Mobility Day into your week to help with recovery. My personal favorite is the pyramid workout option, as you can adjust effort and intensity each set. Check out all the ways you can use the pyramid this week as warmups, resistance and cardio workouts, and cooldowns. Or you can do your favorite easy cardio, group training, or lift workout. Up to you. See ideas at the Military.com Fitness Section for hundreds of options.4 – Consider a Deload Week – This is the perfect week to structure a deload into your week. This means reducing the time, intensity, reps in resistance training, miles in cardio, and weight on your lifts.  Over twelve weeks ago, I planned for the last week of our Winter Lift Cycle to end this week. This is a scheduled deload at the end of the lift cycle as we recover for a week to test our max lifts the following week. 5 – Sleep Better Avoid Injury Risk – Did you know that the less you sleep, the greater injury risk you create for yourself? This study shows that reduced sleep duration or disrupted sleep over time leads to more injuries. Whether you feel like it or not, go to bed even though it feels an hour earlier. Start your sleep rituals what feels like an hour earlier and try to avoid staying up to what “feels” like your normal bedtime. This is how we lose that hour of sleep each night this week. Nap if Possible – If your schedule allows, take a quick 20-30 minute nap in the middle of the day. Sometimes forcing yourself to just sit quietly for 20-30 minutes is all you need to do. If you fall asleep for a few minutes, you need it. If you do not, you get some quiet time, and that always helps with mental health and creative productivity when you get back to work. 

Does everyone appreciate the term "Tactical Athlete" like I do? Maybe not. Maybe most think of being too "tacti-cool" with the idea of placing tactical in front of a term to sell more gear? But I think of it as a useful genre.  I got this idea from Modern Athlete Strength Systems (https://www.instagram.com/modernathletestrength) on a recent newsletter. I was on their podcast a few months ago and much that we both do agrees we should train like athletes - that we should consider ourselves athletes. What do you think?  There is a difference in the way athletes and tactical athletes train through- See new article on the topic of being functionally durable:  https://www.stewsmithfitness.com/blogs/news/functional-durability-the-tactical-fitness-approach-for-military-readinessThere is more on tactical fitness at https://www.stewsmithfitness.com

You can follow Nick Allen at https://www.lesserknownoperators.com/ and listen to his awesome podcasts with former operators you may have never heard of. Instagram: https://www.instagram.com/lesserknownoperators/YouTube:  https://www.youtube.com/@LesserKnownOperatorsCheck out other videos of combat swimmer stroke, workouts, and other spec ops related training.  See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

How many of you wake up in the morning and feel like staying in bed? Most of us feel like sleeping in BUT we get up any way. Why? Because we have created a habit or some discipline to do something you do not feel like doing. Whether you have to do it or you want to do it - you get i done anyway. These are the scoops of mental toughness you get daily and with some consistency you become mentally tough with a Never Quit MindsetSee our SKOOL Tactical Fitness Community - LIVE QA coming this week ONLY on the platform - Sign up HERE for free:  https://www.skool.com/stew-smith-tactical-fitness-1847/about?ref=2e3494fc45c14e6697c62039c291e874

Stew Smith and Jack McFarland (retired DEA) discuss Jack's journey as he prepared for a career in the DEA, including his DEA training, missions, and the process of becoming a DEA agent. Check out https://www.JackMcFarlandDEA.com for more information on contacting Jack McFarland - Supervisory Special Agent at U.S. Department of Justice Drug Enforcement Administration Retired, Keynote Motivational Speaker, Consultant to Law Enforcement.Check out other videos of combat swimmer stroke, workouts, and other spec ops related training.  See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

Jim Edwards is a highly successful entrepreneur with an internet marketing business for over 30 years. His resilience was born out of childhood illness and gritty choices throughout his life. From being bankrupt, living in a trailer park to a multi-millionaire marketer, Jim Edwards has a story for all of those who are struggling with that side gig, working a job they do not like. For more about Jim Edwards and how he can help you with your business, check out his revolutionary systems at https://www.copyandcontent.ai Check out other books, coaching, and videos of Stew Smith Fitness training at http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

Today, Nutritionist (Army Ranger), PhD Nick Barringer helps me understand creatine, especially as I age, and the benefits that are undeniable. Check out Nick Barringer at https://drnickbarringer.com/ and his very educational Instagram page -  @nickbarringer.phd.rdn  Creatine monohydrate is among the most popular and widely researched dietary supplements globally. Athletes and fitness enthusiasts, among others, use it to enhance physical performance and muscle growth.Its reputation is built on decades of scientific research and practical results, making it a common addition to sports nutrition routines and even daily health regimens for older adults. I have seen mixed results when athletes undergoing rigorous special operations-level training take creatine. These athletes are typically still competing in high school or collegiate sports programs but attend a Special Warfare exposure weekend or screening, such as the one the U.S. Naval Academy holds each semester.In military training like Basic Underwater Demolition/SEAL training (BUD/S), all supplements are banned for those enrolled. This is largely a result of dosing and hydration needs not being fully understood and cases of misuse in the 1990s and early 2000s.I saw many special ops recruits who were collegiate athletes struggle with severe cramps and digestive issues. This was my first exposure to the supplement, and the performance of users was not impressive. Shortly afterward, the military banned all supplements from special ops selection programs. Science says, maybe my assumptions were incorrect!In recent years, creatine has made a comeback with science-backed studies showing benefits over a wide range of ages. While it remains banned from high-intensity military training programs -- and should continue to be, in my opinion -- the benefits of regular training doses have shown remarkable results for high-performing athletes and the aging population, outside of just adding bulk.These results include:Improved short-term memory.Enhanced mental and cognitive function.Longer attention spans.Science has opened my eyes to the use of creatine for many different reasons, not just larger biceps. Here’s what you need to know.Check out other videos of combat swimmer stroke, workouts, and other spec ops related training.  See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

How to Handle Missed Tasks and Keep Moving Forward - see full article - https://www.stewsmithfitness.com/blogs/news/missed-workout-to-do-list-bumping-your-schedule-to-the-right-navigating-life-s-disruptionsLife is unpredictable. Even the most meticulously planned schedules can be upended by unexpected events, last-minute changes, or simply the need for a break. Whether you’re aiming to fit in a workout, attend an appointment, or check off items on your daily to-do list, sometimes life just gets in the way. When this happens, it’s essential to know how to respond so you can stay productive without feeling overwhelmed or discouraged.Understanding Your Options When You Miss a TaskWhen you’re unable to complete a planned activity, you generally have three main options:1. Skip It Altogether: Letting go of a missed task can sometimes be the best choice, especially if it’s not critical or if you’re feeling burnt out. This approach prioritizes mental health and acknowledges that perfection isn’t always possible.2. Bump It to the Right: This means rescheduling the missed task to the following day or a later date. It’s a powerful strategy for maintaining your commitment to goals without piling on unnecessary guilt. By ‘bumping to the right,’ you give yourself permission to adapt rather than abandon your plans.3. Do It Later in the Day: If your schedule allows, you might be able to fit the missed task into a different time slot on the same day. This option requires flexibility and a realistic assessment of your remaining energy and priorities.4. Replace with an Easier Option: Sometimes, the best way to keep momentum is by doing a simplified version of your original plan. For example, if you miss a 60-minute workout, doing a 20-minute walk or a short stretching session can help you maintain your habit, even if it’s not perfect.The “Bump to the Right” Strategy ExplainedRescheduling a missed task for the following day—or ‘bumping it to the right’—is a practical way to honor your intentions without punishing yourself for life’s interruptions. This approach keeps your goals alive and prevents the discouragement that can come from repeatedly skipping tasks. It’s especially useful for recurring activities, like workouts or daily planning, where consistency matters more than perfection.

Stew Smith and Jeff Nichols discuss coaching those who are untrained, aging past the age waiver, and preparing to serve in some fashion.  Check out this knowledge drop from two former Navy SEAL Tactical Fitness Coaches. Check out other videos of combat swimmer stroke, workouts, and other spec ops related training.  See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

As discussed in the Never Quit Mindset book and video course, https://www.stewsmithfitness.com/products/the-never-quit-mindset-book - the ability to fail and learn and improve is what makes success a Never Quit Mindset Journey.  This week we are sharing the story of Colonel Harland Sanders. Yes THE Colonel Sanders known as a figure of perseverance, founding Kentucky Fried Chicken (KFC) late in his life after enduring countless rejections. His story is often cited as proof that it's never too late to achieve your dreams if you refuse to give up. Let’s cut to it—you're tired of the cycle of self-doubt undermining your progress. The solution? A mindset transformation rooted in mental and physical resilience. This action plan isn’t just a pamphlet—it's your gateway to living a life where quitting ceases to be an option. Our Never Quit Mindset action plan delivers the tools necessary to conquer doubt, manage stress, and ultimately thrive under pressure. By stepping outside your comfort zone, you'll build resilience, harness an unstoppable mindset, and inch closer to living a life where “never quit” is your mantra.  Building a Never Quit Mindset is Possible… See more info at https://www.stewsmithfitness.com

Building a Never Quit Mindset is Possible… https://www.stewsmithfitness.com/products/the-never-quit-mindset-bookWith this action plan, you'll learn to understand the growth process required for physical and mental toughness. You'll enjoy the liberation from the fear of failure and the freedom to move forward and through obstacles, setting you on a path whereby your growth knows no limits. Defeat Self-Doubt and Embrace Never-Ending Progress - Step-by-Step Growth Process: Transformations don’t happen in a day, but with the right blueprint, you can ignite the spark within and foster continuous success.- Expert Tactics for Resilience: Take a methodologically proven path to becoming unfazed by challenges—straight from a former Navy SEAL and Tactical Fitness Coach helping operators prepare for decades.- Comfort Zone Expansion: Effectively step beyond limitations and explore new territories of potential.- Stress Coping Mechanisms: Equip yourself with tailored strategies that make stress, failure, and doubt manageable—not debilitating.- Mindset Mastery: Leverage mental practices that redefine self-belief, focused on winning and competing and never even thinking about quitting. Master Your Mindset with Stew Smith, Tactical Fitness Pioneer / Spec Ops Coach A Stoic approach is something that concisely concludes each chapter of the book. Here is one of the great teachers of Stoicism Epictetus: From Slavery to Stoic WisdomHow Ancient Teachings Inspire Motivate and Build the Never Quit MindsetWe have two ears and one mouth so that we can listen twice as much as we speak. It's not what happens to you, but how you react to it that matters.True freedom is internal and comes from controlling one’s own will and judgement not from external factors like power or wealth. Even a friend of Caesar is a slave if their happiness depends on the ruler’s favor.Epictetus was born around 50 AD in Hierapolis, present-day Turkey. He spent his early years as a slave in Rome. Despite this challenging start, he gained his freedom and devoted his life to philosophy, becoming one of the most influential voices in Stoicism. Epictetus's journey from slavery to respected teacher highlights the transformative power of focusing on what we can control.The Core of Stoicism: Control Over Response, Not CircumstancesStoic philosophy teaches that while we cannot always control what happens to us, we can control how we respond. Epictetus emphasized that our true power lies in our thoughts, beliefs, and actions—not in external events. This idea forms the heart of Stoicism and serves as a foundation for personal resilience.TWO Categories: What Is Up to Us vs. What Is Not• Up to Us: Our opinions, choices, desires, thoughts, and actions.• Not Up to Us: Other people’s actions, external events, weather, and other’s opinions.Epictetus encouraged asking, “Is this within my control?” This simple question helps us focus energy on what we can influence, reducing anxiety and frustration.

Exploring the Relentless Spirit Behind Human Flight and Space ExplorationThe "Never Quit Mindset with Human Innovation Since Wright Brothers" podcast takes listeners on an exhilarating journey through the history and future of human flight. We quickly discuss the pivotal moments that have shaped our ability to soar, from the Wright brothers’ first flight at Kitty Hawk to the age of supersonic jets, the dawn of rocketry, and humanity’s bold steps onto the lunar surface.Hosted by the creator of the Never Quit Mindset, Stew Smith, the show celebrates the innovators, engineers, and dreamers who refused to accept limits and never quit trying and innovating. Whether you’re fascinated by early aviation, the race to break the sound barrier, the marvels of modern jet aircraft, the excitement of the Space Race, or the ongoing quest to explore Mars and beyond, this podcast brings you the human stories and technological breakthroughs that define our relentless pursuit of innovation.Tune in for a mix of history, inspiration, and a look at what lies ahead in the world of human innovation. Perfect for anyone who believes that no dream is too big—and that quitting is never an option.

Thomas Edison's "Never Quit" story is a legendary example of perseverance and turning failure into success. Throughout his career, Edison faced numerous challenges, particularly in his pursuit of inventing the practical incandescent light bulb. He famously conducted thousands of experiments, each failure bringing him closer to his goal. When asked about his repeated failures, Edison is quoted as saying, “I have not failed. I’ve just found 10,000 ways that won’t work.” For Edison, negative results were just as valuable as positive ones, because they guided him toward the solution.Imagine facing each day with unshakable confidence that quitting is no longer a consideration. This is the Never Quit Mindset Action Plan!  Let’s cut to it—you're tired of the cycle of self-doubt undermining your progress. The solution? A mindset transformation rooted in mental and physical resilience. This action plan isn’t just a pamphlet—it's your gateway to living a life where quitting ceases to be an option. Our Never Quit Mindset action plan delivers the tools necessary to conquer doubt, manage stress, and ultimately thrive under pressure. By stepping outside your comfort zone, you'll build resilience, harness an unstoppable mindset, and inch closer to living a life where “never quit” is your mantra.  Building a Never Quit Mindset is Possible… https://www.stewsmithfitness.com/products/the-never-quit-mindset-book

Time to finish strong with the last month of summer. Can you progress into higher mileage, higher reps, faster times (run, ruck, swim)? That is our plan for the last month of summer - THEN once we peak, we will do a week of mobility days. It is going to be awesome!Summer peak - https://www.stewsmithfitness.com/blogs/news/summer-training-plans-by-stew-smith-stfp-system Mobility day - https://www.stewsmithfitness.com/blogs/news/dont-skip-moblity-daySee more at https://www.stewsmithfitness.com

This is our first Never Quit Mindset Show, where we explore some of the incredible stories of people who embody the "never quit mindset" to such an extent that we feel compelled to share and learn from them.  After the quick story, you can jump on to share more comments about the person or ask a related/unrelated question if you prefer.Cliff Young was a 61 year old potato farmer who set the endurance running world on fire in the early 1980s with his style of slow and steady and pure grit.  I wanted this to be open to LIVE discussion vs. a taped video show, as it adds some interesting dialogue.  My plan is to do one of these types of shows once a week - primarily on the weekend, but they may also get bumped to a weekday depending on my schedule. For more info about the Never Quit Mindset, Check out https://www.stewsmithfitness.com for the book, ebook, and 5 hour video course. The audiobook can be found on Amazon. So let's get this done!

I realized I half answered this question about faster 4 mile timed runs yesterday. When I stated you need to run more 4 miles timed runs to get better at running 4 mile timed runs - that is true. BUT I left out the other runs of the week you should also do:Hill runs, sprints, should be a training day.Goal pace 400m 800m and  mile repeats should be a training dayBeach running (if available) should be a training day.- Add a 4 mile timed run to a mobility day and work on your 4 mile running strategies (pace, fuel, hydration, etc)We were already doing these workouts and he asked if he should just do more. I said no - just add a 4 mile timed run each week and watch it come down each week. And it works.  For more ideas on training see:https://www.stewsmithfitness.com

The old saying is that if you want to get big, you must eat big and lift big. The science behind this agrees, but it is more complicated than simply eating more. It does matter what you eat, how much you eat, when you eat, and how you exercise. It is not as simple as just getting on the SEE-food diet.Recent research shows that even with a calorie surplus and resistance training, mainly gaining lean muscle mass is no easy feat.  See more at https://www.stewsmithfitness.comThe Science of Weight GainBe Patient: A recent study on weight gain for athletes and military personnel found that a 1-pound weight gain per week is a reasonable and optimal goal. To gain weight healthily, aim for a target gain of ½–1 lb. per week. Any faster, and you’re likely packing on fat rather than muscle. This process requires an additional 1,750 to 3,500 surplus calories at the end of the week or 250-500 extra calories a day.You need good, healthy meals with extra portions of protein, carbs, and fat, plus snacks, to gain this kind of weight. Remember that the surplus required is in addition to the calories you burn just being alive (BMR – Basal Metabolic Rate) and the calories you burn through physical activity. Together, you will find your Total Daily Energy Expenditure (TDEE).  See the BMR Calculator and TDEE Calculator links for good ballpark figures of both. Reaching 250-500 calories above this will likely put you in the 4,000-calorie-per-day range, depending on your sex, body size, and level of physical activity. Ideally, these additional calories should come from nutrient-dense, energy-rich foods, such as peanut butter (or other nuts), dried fruit, and healthy liquid calories. Shakes and smoothies are easier to consume, but they do not satisfy you as much as solid food.Train Smart: Muscle growth occurs across a spectrum of rep ranges from 12 to 20 reps, but training volume is the key factor. Mix it up, train to failure occasionally, and hit total rep targets (30–60 reps per exercise or three sets of 12-20 reps). To build more muscle, add 1-2 minutes of rest between sets. (Study on rest periods)Check out latest podcast with Nick Barringer (PhD Nutrition) on overcoming the "Hard-Gainer" Life many of us had when starting out.

So I decided to start a new podcast and make it a LIVE QA session on top of discussing The Never Quit Mindset. With guests and without focused on those important moments in our lives when we decided to get tougher and not quit. Standby for more information, but I wanted to get a quick discussion on another potential change that is occuring within Air Force Special Warfare. For more info on AFSW training check out:  https://www.stewsmithfitness.com/products/ebook-mil-air-force-pararescue-special-tactics-cct-past-workoutAir Force IFT Clinic: https://www.stewsmithfitness.com/blogs/news/air-force-past-test-clinic-crush-the-past-by-creating-a-strategy-for-success

Stew Smith and Nick Barringer PhD (nutrition) discuss eating to gain weight for the "hard gainer". We define the term plus discuss training and eating options that best put on lean muscle mass.  We also share a post from his instragram page: https://www.instagram.com/nickbarringer.phd.rdn/I highly recommend following Nick if you want to get smarter with training, nutrition, recovery, and even cool tactical fitness science.From his page: Want to Gain Muscle, Not Fat? The Science Says...Intentional weight gain isn’t about “dirty bulking” — it’s a strategic process that few truly master. Recent research shows that even with a calorie surplus and resistance training (RET), gaining mostly lean body mass (LBM) is no easy feat. ⚖️💪Here’s what the evidence reveals:🔥 Target Gain: 0.23–0.45 kg (½–1 lb) per week — any faster, and you’re likely packing on fat.🍽️ Surplus Sweet Spot: +350–500 kcal/day, ideally from nutrient-dense, energy-rich foods like nut butters, dried fruit, and liquid calories (think smoothies over solids!).🏋️‍♀️ Train Smart: Muscle growth happens across a spectrum of rep ranges, but training volume is the kingmaker. Mix it up, train to failure occasionally, and hit total rep targets (30–60 per session).🥤 Fuel Strategies: Liquid calories can help sidestep satiety barriers. Think fruit smoothies, whole milk, and carb-protein shakes to stay in surplus without feeling stuffed.🧬 Still not gaining? You’re not alone. Some athletes are “non-responders” due to adaptive thermogenesis — your body fights weight gain via increased metabolism and reduced appetite. That’s why personalized approaches matter.🚨 Bottom Line: Gaining clean mass takes more than protein shakes and reps. It’s a fine-tuned balance of surplus, smart training, and metabolic awareness.Ref:Larson-Meyer, D. E., Krason, R. K., & Meyer, L. M. (2022). Weight gain recommendations for athletes and military personnel: a critical review of the evidence. Current Nutrition Reports, 11(2), 225-239.Check out other videos of combat swimmer stroke, workouts, and other spec ops related training.  See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

Don't get beat down by the heat and humidity whether you work or work out outside this summer. Prepare your bag for hydration, electrolytes, cooling, and change of clothes options. If you do this right, you may find yourself tougher, more resilient to the extreme temps (over time) and still improve performance. It all comes down to body heat - Half of your fatigue is due to body heat.  Cool down = second wind.  See more training ideas at https://www.stewsmithfitness.com

Retired Army Lt. Col. Nick Barringer, PhD, helps us break down some of the recent science behind training, testing, nutrition, and what makes a good spec ops candidate.  Check out his Instagram - https://www.instagram.com/nickbarringer.phd.rdnWe also did the following podcasts topics in the past:TFR 212 - Talking Nutrition Optimal Performance / Longevityhttps://www.youtube.com/watch?v=dVKBMEaBh2ITFR 219 - Talking Nutrition for Spec Ops Selection - https://www.youtube.com/watch?v=tfewfhZ6Zs4TFR 226 - Talking Nutrition for Joint Healthhttps://www.youtube.com/watch?v=pl9kxHpQuPwThanks for joining us again! Check out other videos of combat swimmer stroke, workouts, and other spec ops related training.  See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

Spec Ops Swimming Tests: Learning the CSS to get TO and THROUGH Spec Ops Selection - https://www.stewsmithfitness.com/blogs/news/css-help-series-quick-fix-to-crushing-the-swimThe RULES: First, the 500yd Navy Physical Screening Test (PST) allows for the elementary side stroke, the breaststroke, or the modified side stroke nick-named the Combat Swimmer Stroke. The general theme is that these strokes must be "underwater recovery strokes." However, beyond the PST (getting accepted into training) will require the addition of swimming and SCUBA diving with fins mostly in open water. 99% of your swimming will be done in fins once you are accepted into the training. So, if you choose to use breaststroke as your PST stroke, you will also need to learn the side stroke with fins to succeed beyond Day 1 of training/selection and get THROUGH the training. The Combat Side Stroke is about conserving energy and maintaining a low profile in the water. Avoid too many kicks, popping up to breathe, and not gliding long enough to maximize your efficiency. Pay attention to your body position and ensure your movements are streamlined and efficient. Count how many strokes it takes to get across the pool (note distance). Typically, we try to get our folks down to 4-5 strokes per 25-yard pool at a yard-per-second pace. See if you need help with any of the following steps of the CSS in the CSS HELP article series:The CSS HELP Series: Breakdown of the Stroke (all links to below found here: https://www.stewsmithfitness.com/blogs/news/css-help-series-quick-fix-to-crushing-the-swim )CSS Help: Fix Your KickCSS Help: To Add Flutter kicks or Not? CSS Help: Fix Your Arm Pulls (top & bottom)CSS Help: Fix Your GlideCSS Help: Fix Your CSS Sequence of the Stroke - Pull - Breathe - Kick - GlideCSS Debate: To Pullout or Not Pullout (Breaststroke Pullout Issues)Master the Stroke (at 50yd in 50 secs or faster) THEN Get Into Swimming Shape: Spend time in the water, swimming, jumping in, and treading. The more comfortable you are in the water, the more confident you'll feel when executing the Combat Side Stroke during the military swim test. Remember, swimming proficiency takes time, watching videos, practicing, and getting feedback to correct incorrect techniques. THEN you have to get in swimming shape. This will add to your training time, but you can do it quickly if you put in the time 4-5 times a week.Check out https://www.stewsmithfitness.com for more articles, programs, and coaching on all things tactical fitness. 

If you have never heard of EMDR - listen up:Dan walks us through his career and calling to serve and many of the things he has learned in the last 40 years of serving his community and now his fellow officers. EMDR therapy, or Eye Movement Desensitization and Reprocessing, is a form of psychotherapy designed to assist individuals in processing and coping with traumatic memories and other distressing experiences. It entails activating memories while simultaneously engaging in bilateral stimulation, such as eye movements or tapping, which aids the brain in processing and desensitizing those memories. Our Tactical Fitness Report Guest Dan WIllis - 30 year retired Police Capt / SWAT Commander and now for the last 10 years has been teaching people in the tactical professions about recovering from stress/trauma.  His new book is called:Bulletproof Spirit, is required reading at the FBI National Academy and has won two national awards: Bulletproof Spirit, Revised Edition: The First Responder’s Essential Resource for Protecting and Healing Mind and Heart.You can find more about him at his website:  https://firstresponderwellness.com/

Here is a top ten list of “What Makes Your Workout the Best”:1 - The one you do consistently.  The number one rule for exercise and physical activity is to make it more than a workout of the day, but something that fits into your schedule and becomes your lifestyle. 2—The one designed for your goals. Doing workouts that do not address your specific goals is generally unhelpful if you hope to see the results you want. Goals vary from aesthetics, health, and wellness to optimal performance for competition or sport.  What are you looking to accomplish with your fitness routine? If you have goals, you will focus more on assessing yourself and seeing improvements. 3 - The one that works on both your strengths and weaknesses. Whether you have muscular imbalances or specific activities are more challenging than others, designing a plan to help you maintain strengths and improve your weaknesses will help you be more well-rounded. For the military professional, the fewer weaknesses you have, the more you will develop and maintain your abilities to be an asset in any situation.  4 - The one that works endurance, strength, and flexibility. Both optimal performance and longevity require a solid balance between the three main elements of fitness. Having a foundation of strength develops overall durability. Endurance helps with work capacity, and flexibility/mobility can be essential for injury prevention and more stable movements. 5 - The one that helps you with weight maintenance. Most Americans need to improve two things: moving more and eating smarter. Portion control is one of our most significant issues, as we have a habit of gaining weight every year, until 10-15 years later, we are 50 lbs. overweight. Weight gain sneaks up on you and soon becomes linked to many chronic illnesses that slowly take away our performance and, later in life, our independence. 6 - The one that fits into your schedule. We all have the same 24-hour time each day.  Short, quick workouts can be as effective as longer workouts, depending on your abilities and goals. How we arrange our work, leisure, and family time into the day can limit our time to exercise. Combining physical activity with other events can be a useful source of time management. For instance, walking around a field your kids are using for sports practice. Or, taking a 10–15-minute walk during an hour lunch period.  7 - The one that has exercises that you enjoy. Nobody likes all of the exercises they have in a program. But you must like something about the workout, otherwise you will never show up to the workout in the first place. If you balance a workout routine with more things you like to do than do not like to do, you may find that, because you are doing new things, you see solid improvements quickly.  8 - The one you call a lifestyle change.  Fitness is not a destination, but a journey. This quote describes a mindset that is needed for all of us. You are not supposed to stop when you reach your goal weight, PT test scores, or a competitive event you trained so hard to do. Instead, move on to the next goal of the month. It makes training fun when you have different goals each month or a long-term goal. 9 - The one personally designed for you. Having someone like a coach or trainer help develop a program that fits your abilities, time per day, days per week, equipment available, and goals will help you avoid the frustration of training programs that take too long and do not address your abilities. 10—The one that integrates nutrition. 

Stew Smith and Mark Christiani discuss the transition from military service into coaching and how the Army has evolved in it's creation of training programs for active duty and reserve soldiers with the H2F program.If you are interested in becoming a coach with military units, check this out. If you are a soldier and looking for answers on how to train, the Army has a group of highly trained coaches to help you. Some references to consider:H2F Program - https://h2f.army.mil/O2X - Contract for hiring trainers -  https://www.o2x.com/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(NEW - Consulting Call) - Need personal help adjusting workouts? Worried if you are on the right track? Let Stew help. 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) Online Coaching - Get personalized programming designed for your goals, abilities, time per day, days per week, equipment/facilities...etc.

Join Stew Smith, Alex Gendzier, and former Navy SEAL Officer Rob Sarver on the type of preparation needed to transition from the military into civilian life optimally.  See more at https://www.heroes-journey.netThe new book,  Warrior to Civilian - The Field Manual to the Hero's Journey Amazon - https://amzn.to/4l1QI4v  is a 5-year research project by Alex, Rob, and dozens of veteran experts on the process of making a smooth transition out of the military and into the rest of your life. Much like how I recommend you to prepare for the challenges of military life, you need a similar focus on the next chapter of your life as you transition from a career (or a single enlistment) in military service.Check out other videos of combat swimmer stroke, workouts, and other spec ops-related training.  See http://www.stewsmithfitness.com for more information about the military, law enforcement, special ops, and fire fighting training programs.

Check out the options we have at https://www.stewsmithfitness.com if you are looking for a cycle to focus on running progression, calisthenics improvement, and strength maintenance - this is it:  https://www.stewsmithfitness.com/blogs/news/spring-training-optionsOr if you need to focus on specifics of a fitness test or selection, we have options for you as well here - https://www.stewsmithfitness.com/collections/ebooks-special-operations-fitness-training-relatedTime to get moving..

Being coachable is a vital quality that can significantly impact your journey as a student-athlete, especially as you start the process as a military recruit and spec ops candidate. If you aspire to elevate your skills and enhance your performance to new levels, understanding what it means to be coachable can be the difference between getting to and through the goal in front of you. - Article - https://www.stewsmithfitness.com/blogs/news/how-being-coachable-will-lead-to-your-true-potentialIt's essential to equip yourself with the right mindset, fitness standards, and resilience skills to serve as the foundation for success. Preparing for special operations training is more than physical fitness - it requires mental fortitude, coachability, and the ability to thrive and learn under pressure. Here’s how to prepare effectively.Check out other videos of combat swimmer stroke, workouts, and other spec ops related training.  See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

I am just curious - what is it that you do to challenge yourself everyday? Wake up early to train? Get hot / Get cold / Get uncomfortable? Diet / Fast? Set goals? Do tough endurance events? Remember there is a fine line between mental toughness and stupidity - what do you think that line is? For me it is pushing into injury - now you cannot train anymore.  But in life or death situations there is doing whatever to get out alive. So that line is moveable depending on the situation...

See article on the intro topic: https://www.stewsmithfitness.com/blogs/news/your-path-to-spec-ops-any-success-starts-and-ends-with-youAre you preparing for the rigorous demands of military special operations or law enforcement SWAT training? If so, you are likely aware that success in this field combines thorough and intense physical preparation and mental resilience. While the journey to getting TO and THROUGH selection is crucial, the day-to-day grind is where your true character will emerge. Discomfort, early mornings, hot and cold environments, and well thought out training plans that embrace all the elements of fitness will get you to where you want to go.  It takes time to prepare to ace the fitness test to get accepted into the training, then become durable enough to handle all that is selection immediately after Basic Training / Boot camp. It is up to YOU to get through the long days and nights of selection. Embracing this challenging routine day after day is essential for achieving your ultimate goal and for thriving in high-pressure environments.As a coach, I realized long ago that I can help people prepare to get TO and THROUGH spec ops training, but I cannot help people actually get THROUGH it. Managing the daily grind, discomfort, inevitable failure (at something), long days/nights, aches, pains, illness, and near constant negative feedback from instructors is ALL ON YOU. How do you handle these things?Reflecting on my experience as a student with the same goal as you and as a tactical fitness coach, the preparation phase is a defining part of your journey. You will build up to use advanced physical training to enhance your strength, endurance, and muscle stamina. However, it's vital to remember that the real test lies in how you face each daily challenge. This journey is not just about enhancing your physical capabilities but also about building mental fortitude.Check out other videos of combat swimmer stroke, workouts, and other spec ops related training.  See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

We are starting off with an answer to this question then taking yours.  What is better when doing PT Pyramids to improve cals / cardio:  More rest to get more volume or active rest and do the best you can until failure?  Check out https://www.stewsmithfitness.com for more programs and articles on topics of tactical fitness and more.Both actually - consider it an adjustment in intensity to produce more volume or more conditioning.  Both are needed - work both.

In a physical activity study that collected data from over 300,000 participants for decades, those who started adding physical activity/exercise to their lives later in life (after 40-50 years) reaped the same benefits as those who never stopped working out from their teens to their 60s. So, it is never too late to start, whether you took a few decades from exercise after your early 20s or are entirely new to physical activity at 40-50 years old. Science Says You’re Not Too Late: Start Your Fitness Journey Now The thought of starting an exercise routine might feel overwhelming as there are so many options, and none may sound fun to you - yet. If you’ve considered a renewed path to improved fitness, rest assured that the benefits are well worth the effort. Physical activity is not just a way to shed a few extra pounds or fit into a favorite pair of jeans. It's about enhancing your quality of life as you age so you can continue doing things you enjoy (or must do). You must keep your leg muscles strong if you want to be mobile. Get out of that chair and start walking. Research shows regular exercise can dramatically boost mood, strengthen muscles and bones, and improve heart health. If you have ever been on a fitness program, you did not need a research study to tell you this. But, the beauty of beginning (or restarting) this fitness journey after 40 is that regardless of your past physical plan or lack thereof, the health benefits and improved morality rates apply. However, if you were an athlete in your younger life and have been sedentary since your early 20s, the 20-40 years of inactivity placed you in the same category as those who never did physical activity. The key is to get moving again (or start) in your 40s if you want to walk, live longer, and prolong the effects of heart disease, cancers, or other chronic illnesses beyond 60-70 years of age. The ultimate goal is to enter the next decade healthier than this one. Create a realistic exercise schedule that accommodates your lifestyle. Start small and gradually increase the duration and intensity of your workouts. Listen to your body and find something that you enjoy, as that makes consistency happen. Consistency is key. Unleash your full health and wellness potential and join a new fitness program! Whether you’re interested in weightlifting, yoga, or simply taking walks, there’s something for everyone. Check out the articles at the Military.com fitness section for inspiring insights and strategies to enhance your health and wellness. 

How many have noticed this week that cold is relative. What was cold in December about 35 degrees now feels like a heat wave after a few weeks of 10-15 degrees.  Just an observation on the ability of the human body to acclimate and "get tougher". Check out more articles on the topics of mental toughness and tactical fitness at https://www.stewsmithfitness.com

This LIVE QA intro is about the Top Ten Ways (I think) that you can build mental toughness.  Check it out - ask questions after the intro. Check out https://www.stewsmithfitness.com for more information found in article, books, ebook, coaching, and membership pages. Setting high standards is a commendable goal, but you are not going to win everything. You will have good days and bad days. Perfectionism can exacerbate feelings of inadequacy and imposter syndrome. Instead of striving for unattainable ideals, aim for excellence. This means accepting that mistakes (and failing) are part of the process. Setting high, ever-progressing, and achievable standards creates a more sustainable path that allows for growth. Break your goals into smaller, actionable steps, and celebrate every achievement. This practice reinforces a sense of accomplishment and combats self-doubt. It is not uncommon to see highly talented people attempt challenging programs like SEAL training and medical school and attend demanding learning institutions and not be able to handle the inevitable failures and setbacks BECAUSE they have never experienced failure before nor had to work hard to excel at anything. Some of my favorite quotes on failing: "Failure is not fatal, but failure to change might be." - John Wooden "Only those who dare to fail greatly can ever achieve greatly." - R.F. Kennedy "I have not failed. I've just found 10,000 ways that won't work." - Edison "The difference between average people and achieving people is their perception of and response to failure." - John C. Maxwell "Failure is success in progress." - Albert Einstein  We Are Human and Make Mistakes - Be Kind To Yourself and Don't Dwell on ItWhen facing tough times, forgiveness is key. It’s easy to be critical of yourself when things don’t go as planned, but self-compassion is an antidote to failure. Understand that everyone makes mistakes; it’s part of being human. Recognizing what you can learn from your experiences is a way to reframe past failures so you do not dwell and waste one thought on the negative. Acknowledge your disappointment, and permit yourself to move forward - now smarter to continue the process. Personally, reading Edison's quote on failing does it for me.  Finding ways that do not work is a success - not a failure. This keeps your self-confidence high, and you see the fuel to keep on going again.The very definition of mental toughness (in my opinion) is:Finding the fuel when the tank is empty. 

See more articles at https://www.stewsmithfitness.comWhile it is a little more complicated than the title may imply, fueling with the right food (not caffeine), sleeping better, and exercising are the three activities that will give you the energy to exercise and be more productive throughout the day.  The next time you say you don’t have the energy to exercise, try these helpful physical and mental tips to get something done: Do It, Especially When You Do Not Feel Like It—You will rarely wake up first thing in the morning and be 100% ready to do anything. If you rely on your motivation to get up and do something, STOP. None of us are motivated to do things consistently all the time. There may be 1-2 days per week that you are excited to exercise in the morning. On other days, you must push yourself and ignore the inner voice saying to stay in bed. To do things consistently, we must build habits through discipline, even when we do not feel like it. This is a needed practice to combine your mindset and physical action to make this a habit. But the good news is each time you do this, you will realize that you feel better than if you stay in bed, and you get a little tougher along the way. With this practice, you will build mental toughness and discipline one scoop at a time, making this process easier. Instead of Caffeine – Eat a Piece of Fruit – If you want real fuel, eat real food. Bananas, apples, oranges, or grapes are all GO-TO snacks that help to FUEL you. Caffeine elevates your heart rate and blocks the “feeling” of being tired. While caffeine can help with alertness, it does not provide energy (unless sugar is in your caffeine). You can add protein and fat to your pre-workout meal for more calories, but finding what works best for your digestive system and activity performance may require some experimentation. Do you need those “pre-workout” drinks loaded with caffeine? No – just add water and some real food.  I recently gave up caffeine and replaced my energy needs with fruit. Sleep Better—Want to Sleep Better? Exercise! This is a cruel natural process regarding being energized to exercise. You may need to sleep better. However, sleeping better may also require exercise or some physical activity. Though a good night’s sleep relies on more than just exercise, being physically tired or working off the stresses of the day will help you sleep better.  Read the related article on caffeine, nicotine, and alcohol – the three horsemen to interrupting your sleep. And how to create a restful place to fall asleep with the Restorative Sleep article. Another way to mentally and physically get you over the hump is to give the warmup of your workout 10 minutes.  While fuel and sleep are your primary resources to produce energy to exercise,  Here are some basic exercises to get you moving when you don't feel like it. These do not need to be a complete workout but a small segment of your time during work breaks. Break Through with Your Warmup – Try your scheduled warmup that you would do for your workout. Maybe it is 10 minutes of cardio and some stretching, or a quick jog/walk mixed with calisthenics and stretches like I prefer, depending on the muscle groups worked that day. For instance, the leg day warmup is the squat half pyramid, and it takes about 5-7 minutes to complete. Start with 1 squat, jog/walk 50-100m, then do 2 squats, jog/walk 50-100m, keep going up the pyramid until you feel warmed up, and stop at level 10.  You can do the same thing with pushups, dips, or pullups on upper body days.  This has often been just enough to get you through the rest of the workout. 

Stew Smith and Jeff Nichols the coaching of gut checks. Defining gut checks and understanding how to incorporate them into your training so that they are actually useful activities is a challenge. Check out more programming at Stew Smith Fitness - https://www.stewsmithfitness.com andwith Jeff Nichols at https://www.performancefirstus.com

Most people, even scientists studying physiology and psychology, are puzzled by the mind-body connection. While we can classify and function areas of the brain, developing them determines toughness, attitude and why you want to do something challenging to achieve. The areas of the brain we understand well are thinking and feeling, but thoroughly understanding the "doing" part of the brain is complex.For this topic, I went down a rabbit hole in psychology and physiology studies. While these are useful in naming the chemical processes that occur when people succeed at accomplishing tough things, the debate about what makes you tougher as an individual is a diverse list of options that work for others before you.The rabbit hole traveled for this article taught me about the CAC model: Cognition, Affection and Conation. This trilogy of the mind has been studied for decades and primarily involves creating marketing strategies to urge customers to buy products and services. What makes us buy something after seeing an advertisement? In a basic nutshell, it's getting a person to think (cognition) that they need something, feel (affection/sensation) they want something, and pull the trigger and make the purchase (conation). What gets us to do something, especially when our thinking and feeling parts of the brain tell us the opposite?Get Used to Making Things UncomfortableAs a coach, my special operations prep workouts are scheduled first thing at 6 a.m. Many participants drive an hour to attend. We also work out outside year-round when the temperatures can vary from the low 20s to the high 90s. I have found that the time and temperature of the workout affect the sensory part of the brain and require an override of the part telling us that it is too cold, and you are so comfortable in bed; why are you doing this to yourself? Then, as a coach, prescribing a workout that requires competition and a high level of intensity takes this process of getting tougher to the next level. There are days when the temperature, time and intensity combine perfectly to make someone dig deep and build toughness. This allows the brain to converse with each section and find an answer to the question: Why are you doing this? Having a solid why must be part of the process. What is Your 'Why'?Applying this process to special ops selection performance requires you to push yourself to a point where it becomes mentally and physically challenging. There needs to be a time when you do not feel like working out, but you do anyway. There needs to be a time when you are running or rucking and want to stop, but you finish what you started. There needs to be a standard that you must reach, and then you must understand that exceeding the standard is the standard. This is all about your attitude.The more you prepare, the better you are conditioned to handle the physical challenges, which helps you gain self-confidence. This attitude permeates everything you do as your confidence improves your cognition with experiences and lessons learned. You can start to understand that there is no impossibility factor to achieving a special ops dream. The sensory (feel) part of the brain has begun to adapt to what was once extreme levels of discomfort and pain. You are now acclimated to doing hard things in challenging conditions. Because you are progressively preparing yourself for your future goals, you are willing to go above and beyond others' perceived limitations to attain them.Check out other videos of combat swimmer stroke, workouts, and other spec ops related training.  See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

See latest article - https://www.stewsmithfitness.com/blogs/news/dont-do-these-things-with-your-css-technique-and-trainingINTRO to LIVE QA - Look at all the health and wellness benefits you may be neglecting by not exercising your legs:Burn More Calories - You burn more calories whenever you decide not to skip a leg day. Because of the larger muscle groups working (legs, glutes, and back), you use more energy to train in the given time of your training session. Working hard is tough—maybe that is why people skip leg days. You are turning your body into a calorie-burning machine by simply doing leg day. Recovering from Leg Day takes extra time, and you burn more calories for a longer period of rebuilding after a leg workout. Build Strong Foundation - Consistently working on your legs allows you to build a rock-solid foundation. Strong legs contribute to powerful hips, resilient knees, and sturdy ankles—essential elements that play a critical role in nearly every movement you make. Whether you’re sprinting to catch the bus or simply getting up from your desk, the strength of your legs supports all your daily activities.Improves Balance and Stability—Moreover, improving your leg strength significantly enhances your balance and stability, especially if you mix in single-leg balance exercises. When you walk on uneven terrain without issue or trip but catch yourself from falling, that stability comes from powerful legs. This benefit alone can reduce your risk of falls and injuries, especially as you age. You'll feel more agile and secure as you take on physical challenges.Get Bigger— Lifting weights with your legs increases human growth hormone production and testosterone. However, this does not mean you will look like a bodybuilder just because you do squats. Gaining weight also depends on your food intake, but you will build stronger muscles and connective tissue and lose fat when you lift. Building muscle (not losing muscle) is something we all need to do and maintain as we age.Stronger Bones and Better Posture—The benefits of leg day extend far beyond the gym. Stronger bones lead to a healthier life with longevity, reducing the risk of osteoporosis and other bone-related issues. A straight, confident posture can enhance your overall presence, personally and professionally, making you feel more secure and confident about your future health. Strong Muscles = Strong Joints and Less Pain - Let’s not forget the connection between solid bones, muscles, and healthy joints. By fortifying your legs, you’re actively reducing joint pain and crafting a resilient body that can withstand the tests of time.The only days you should skip a scheduled leg day are when you are sick, injured, or sore. Also, 1-2 solid leg days per week are a must. On the other days of the week, you can work your legs by walking, jogging, swimming with fins, rucking, biking, rowing, and carrying things from one place to another.  Each exercise will keep your legs active, ensuring you cultivate the strength base necessary for all aspects of life

This book focuses solely on our most recent Fall transition phase. The transition from high-repetition calisthenics to a high-mileage running phase is a reverse progression. Mileage and reps are reduced throughout the weeks as you focus on shorter and faster runs and heavier repetitions of calisthenics using some weights, sandbags, weight vests, TRX, and other tools to make calisthenics more difficult.Running Miles:  THIS WORKOUT Program (FALL): Running Starts at 25 miles per week and regresses to 20 miles per week in the first six weeks with a focus on running speed (6-7 min mile pace). We maintain a 20-25 miles per week running base for 6 weeks, then drop again toward the end of the cycle to be in the 15-20 miles per week for the lifting cycle that starts toward the Winter months. Running can be adjusted 5-10 miles per week (up/down) as needed for abilities with optional nonimpact cardio given each day. The Winter months will drop the miles to the 10-15 miles per week zone purely as a cardio base maintenance. You can do these runs at goal pace intervals or steady state aerobic base maintenance. The goal in these months is to build strength, durability, and put on some mass if needed.Rucking Miles – If you need more rucking miles, replace some of the running miles with more rucking. There will be opportunities to do 8-10 mile rucks if you prefer or split in half with run / ruck.Lifts and Calisthenics Mix - We call the Fall transitions the 50-50 Split as the balance between calisthenics and cardio and the added lifts per week develop into about a 50% split. Then the progression into heavier lifting and less total mileage will peak during the following Winter Lift Cycle.Fall:  October – Nov – December:  Sometimes, we will start the Fall Transition a few weeks or even a month early as it depends on how we are feeling with our high level of calisthenics and cardio from the peak Summer Cycle. The Fall Transition is like the 50-50 Spring phase just in reverse. We lift more /​drop the high reps – increase weight for strength /​ power. Running volume tapers into sprints / short runs and more non-​​impact cool down cardio after lift workouts. Consider Rucking and more swimming with scuba fins in the winter climates for cardio workouts. Obviously, if going Army or USMC – add rucking. If going Navy SEAL / SWCC / Diver, add in more swimming and swimming with fins. Both activities are great post-leg day lift workout cardio options. If you do not need to swim, replace some of the swim workouts with a ruck, extra run, or easy non-impact cardio session if you need to take it easy on the joints for a day. The Fall 50-50 cycle is fun and the decrease in mileage / increase in speed will yield results in the weight room as well.https://www.stewsmithfitness.com/blogs/news/fall-transition-seasonal-tactical-fitness-periodization-seriesWant to create live streams like this? Check out StreamYard: https://streamyard.com/pal/d/6164612443013120

Stew Smith (https://www.stewsmithfitness.com)  and Jeff Nichols (https://www.performancefirstus.com) discuss what being fatigue resistance is and how to build it. Check out the wide spectrum of ways to build it and how to feed it throughout all the phases of tactical fitness and special ops selection prep.#1 – FUEL / HYDRATION  - ALL THE TIMEPERIODICALLY  - 1-2 TIMES A WEEK:#2 – Hills, beach, stair stepper, weighted (rucks, sleds)– that makes running harder#3 – Higher volume lifting, calisthenics, weighted calisthenics…after runs or rucks#4 – Mix in leg PT with running or swimming. Mix in upper body PT with running or swimming.#5 – Cooldown run or bike after workouts (lifts / intervals / load bearing etc) OR flip IT.#6 – Take DE-LOAD weeks – reduce miles, reps, weight 30-75%. Increase movement, flexibility/mobility.#7 – Constantly pursue RECOVERY. This type of training requires more recovery (food, water, electrolytes, sleep, breathing, relaxing, aka de-stressing the CNS).# 8 – Don’t forget rest days / mobility days…When you feel like the tank is empty and it will be at some point of your training. Finding the fuel when the tank is empty is something else. How bad you want it and your discipline to continue training leads to a mental toughness that will get you though when tired. 

Tactical Fitness Report 240 - Top Ten Questions About Tactical FItness and Selection PrepSee link for article version:  https://www.stewsmithfitness.com/blogs/news/transforming-weakness-the-top-ten-questions-received-by-readers-podcast-listenersIt 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. 

Peak performance or just surviving hard training days in extreme weather conditions can be blamed on or sustained by the quantity and quality of the fuel entering the body. Hydration, adding electrolytes, and nutrition choices are critical to success regardless of the intense activity, but your strategy of re-filling and re-fueling matters in high temperatures. Start with the basics of hydration, adding electrolytes when sweating profusely, and nutrition. Find foods and hydration supplements that work well for you.  Here is a list of ideas for you to try and see what works best for you and your situation:Before the workout - Adding extra water in the heat (or cold) is needed before a workout. Continue drinking/sipping water throughout the workout, especially if you are sweating. But do not forget to replace what you are sweating out of your body. Add carbohydrate options before training so that you do not “bonk” with low blood sugar numbers and start to feel ill.  Many prefer bananas, apples, oranges, or plums. Find what tastes right to you and agrees with your stomach. You may find you prefer something different on running days than lifting days. I like bananas before working out before any workout.During longer workouts, you may need to refuel and replenish the water and electrolytes you are losing in hot/humid training environments. Two essential things to remember when training hard in the elements are to hydrate and cool yourself. Find water sources (hose, pool, lake, etc.) to cover yourself with and help you cool your body. You may find that half of your fatigue is body heat-related. By cooling yourself, you may find a missing “second wind” and be able to continue training.  Replacing sodium and potassium when you're sweating is a must. It's equally important to keep sipping water throughout your workout. When sweating profusely, add sodium and potassium to your water through brands like Gatorade, Liquid IV, LMNT, or Drip-Drop.  These are the priorities in my gym bag during the summer months. It is up to you to find what works, tastes, and agrees with your stomach. After workouts, immediately strive to cool yourself with a cooldown swim, shower, or bath. Continue to rehydrate, eat carbohydrates and protein/fat sources to help you recover from the previous workout, and start the refueling process for tomorrow’s workout. A variety of protein, carbohydrate, and fat sources is recommended but find what you enjoy and keep them in a good balance. Find a ratio of macro-nutrients that works best for you as well. Many like 40-50% carbs, 30-40% protein, and 10-20% fats. But many diets are available with more protein/fats, less carbs, and the opposite. Finding what works for you is a series of trial and error. Still, suppose you want professional help with making a more personalized approach to hydrating and eating. In that case, a sports nutritionist will be an investment that might save you more errors with your attempts to find the perfect meals and drinks to go with your workouts. 

See more articles and embedded videos at https://www.stewsmithfitness.comThe term “tactical” often finds its way into discussions to set apart the extraordinary as “military grade” or the stylishly functional as “tactic-cool.” About 15 years ago, this term extended into a new realm—tactical fitness, which focuses on the physical preparation essential for military, law enforcement, and firefighting professions. The transformation from athlete to tactical athlete is based on many similarities but some profound differences. Tactical fitness becomes your secret weapon when your mission demands versatility and resilience across a spectrum of athletic elements and tactical skills.I look at it this way. As someone who has sought methods for over 25 years (and counting) to coach people preparing for military, police, and firefighter professions, I believe treating themselves as athletes is critical to being a capable sheepdog / public servant.  One of the most essential rules for tactical athletes is treating oneself as an athlete, which is crucial for those preparing for roles as protectors and public servants. This mindset necessitates adopting the habits of an athlete—consistent training, proper nutrition, hydration, and recovery—to build a resilient and capable individual. You don’t have to be a world-class powerlifter or a triathlete, but you need a versatile combination of job-specific skills to perform efficiently without risking injury. In essence, your training should be as if the lives of your loved ones depended on it.Similarities Between Tactical Fitness and Athletic Training - see more at full article: https://www.stewsmithfitness.com/blogs/news/tactical-fitness-fully-explained-compared-to-athletics-sports-specific-training

Check out related article: https://www.stewsmithfitness.com/blogs/news/summer-training-what-is-your-weakness-that-you-are-ignoringThe summer presents a unique opportunity to elevate your performance as you prepare for military or special operations service. Learn about Seasonal Tactical Fitness Periodization - https://www.stewsmithfitness.com/blogs/news/seasonal-tactical-fitness-periodization-what-is-it-why-is-it-importantThis 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.Let's break it down: if you're predominantly an endurance athlete, it's time to hit the weights. 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.Your summer training regimen should cover many activities, but a primary focus should be any glaring weaknesses you have. Start by integrating calisthenics and cardio into your daily routine. Push-ups, pull-ups, and various bodyweight exercises will increase muscular endurance and overall stamina. Throw in high-intensity interval training (HIIT) to keep your heart rate up and mimic the high-stress scenarios you'll face during selection.See more at StewSmithFitness.com - 

Here is a group workout I do with 800+ high school recruits / candidates at Naval Academy Summer Seminar. My goal is to teach them some strategies to improve on their entrance fitness test as well as the Naval Academy fitness test:  Plank, Pushups, 1.5 mile run - taken every semester.Warmup100-meter run or 20 jumping jacks or jump rope, 10 push-ups, 10 squats200-meter run or 20 jumping jacks or jump rope, 20 push-ups, 20 squats300-meter run or 20 jumping jacks or jump rope, 30 push-ups, 30 squatsLight stretching throughout each set, focusing on arms and legs.Core ExercisesSit-ups and plank pose will be tested as part of the Candidate Fitness Assessment for admission to the Naval Academy and at the Academy each semester.The CFA consists of the following exercises:Kneeling basketball throwPull-upsShuttle run: 120 feet (4 x 30-foot runs as fast as you can)Crunches two minutesPush-ups two minutesOne-mile timed runCrunches/Situps are still tested on the CFA, and sit-ups will be tested on the Navy SEAL/EOD/Diver PST if you're interested in that career path.Once you get into the Naval Academy, you will be tested with the plank pose for time and cadence push-ups (up and down in two seconds). (Note: The cadence push-up is for the Naval Academy only and not a Navy-wide test.)Crunches: Focus on a pace of 20 repetitions in 30 secondsFlutter-kicks 20Crunches 20 in 30 secondsLeg levers 20Crunches 20 in 30 secondsScissors 20Crunches 20 in 30 secondsStretch stomachThe reason why we focus on a pace for crunches and sit-ups is to prepare for a two-minute test. You need to learn to maintain a sustainable pace, because most people fail this test by starting off too fast in the first 30 seconds and then failing to match their performance in the next 1:30.By focusing on a pace of 20-25 per 30 seconds, you can find yourself in the 80-100 repetition range in a two-minute test. The extra hip flexor exercises are a fun addition to the workout to give it more of a Grinder PT feel.Add PT Reset Exercises to balance out front-side pushing and core/hip flexor work. These exercises should be part of transitions or cooldown periods.PT reset:Rev push-ups 20Birds 20Arm haulers 20Swimmers one minuteDeath By Push-Ups! Plank and Push-Ups (New USNA and Navy Test)Stay in a push-up "up" position or plank pose for 10 minutes. Do not drop your knee, but you can shake out an arm when in a side plank position. Every minute, do a step of the push-up pyramid, decreasing by one each minute on the minute.The workout looks like this:Minute 1: 10 push-ups. Stay in a plank pose for the remainder of one minute.Minute 2: Nine push-ups.Continue in "up" push-up position or plank pose nonstop for 10 minutes, increasing the push-up repetitions by one each minute:Minute 3: Eight push-upsMinute 4: Seven push-ups. Keep going to minute 10 and one push-up. That equals 55 pushups and 10 minutes of plank. We call it Death by Push-Ups, but it is more Death by Plank.Advanced level athletes can try 10 push-ups every minute on the minute for 100 total reps if you prefer.Cooldown:30 push-ups, 30 squats, 300-meter run or one minute of jumping jacks20 push-ups, 20 squats, 200-meter run or 40 seconds of jumping jacks10 push-ups, 10 squats, 100-meter run or 20 seconds of jumping jacksLight stretches throughout each set.

Tyler Koch has a degree in psychology and a master's degree in exercise physiology. Developed and implemented the first-ever S&C initiative for Undergraduate Pilot Training. Former Head Strength and Conditioning Coach for the 71st Flying Training Squadron. Former Head of Human Performance for the 158th Fighter Wing. Current Physician Assistant Student at Penn State University pursuing orthopedic medicine. For LinkedIn connection - go to - https://www.linkedin.com/in/tyler-koch-m-s-c-s-c-s-a0613963/We talk about tactical fitness training and compare it to athletic training. Learning how to become a trainer is discussed with resources mentioned, such as the National Strength and Conditioning Association (https://www.nsca.com) and getting the CSCS certification. Also, numerous companies contract trainers to be military strength and conditioning coaches:GAP Solutions Booz Allen Guardian Defense Group T3iThe Tactical Fitness Report is a fitness discussion with professionals in the tactical arena. Check out https://www.StewSmithFitness.com for access to the podcasts (audio and video) and for books, ebooks, online coaching, and a wide variety of training/coaching advice. 

You have to push yourself—YES, but programming smartly so you see improvements in your self-assessments (PST, runs, rucks, swims, lifts, etc.) is the goal of your training. Obviously, this is relative to your athletic history, as someone's "beat-down" could be another person's warmup. Have you considered teamwork drills, communication, and problem-solving with your workouts? You cannot do this by yourself, true, but you will find that really tough workouts can be divided by a team of people to reduce the total load on the individuals and involve significant training in strategizing, thinking while tired, and working together to accumulate reps to complete the workout.Take the Sand Baby Devil Murph for instance, we did this workout the other day with 4 groups of 4 people:  https://www.stewsmithfitness.com/blogs/news/the-official-sandbaby-devil-murph-workout-log-pt-plus-simulationEach team of four had to discuss their strategy to complete the workout, then work together, keep track of reps, distances, and times, and communicate effectively. Using the strengths of each team member to offset any weaknesses of others worked well for the teams, as did a simple group division of 4 on each event. Some teams divided and conquered. Some teams doubled up some events with a single member to balance a weakness or injury that prevented a team member from being helpful on a particular event. All in all, the teams finished the tasks at about the same time, completing them in four different ways. Discussing those methods and best practices in the debrief again demonstrated the need for more communication throughout the team. Now, let's take some questions.Want to create live streams like this? Check out StreamYard: https://streamyard.com/pal/d/6164612443013120

There are moments in every runner's journey when they face setbacks like tendonitis, shin splints, sprained ankles, or foot pain. It's a common experience, with over half of all runners encountering a running-related injury yearly. However, these challenges don't have to stop your progress. By incorporating these effective alternative training options, you can maintain your cardio training habit even when you cannot run for a few weeks or longer. It is possible to take some time off from running, heal up, and get back to running again even faster than before you were injured, but let’s explore these options:The bike workouts listed below are not your typical leisurely rides. They are designed to replicate the intensity of your running efforts. Even zone two biking, considered moderate, requires a level of pacing that is work. These workouts are intense, pushing your leg, lung endurance, and muscle stamina to the limit. The result? You'll likely return to running faster than before you were injured.Bike Workout #1:  Bike Tabata Intervals – This high and easy intensity interval works in 20-second fast / 10-second easy segments. Hold the 20 fast / 10 easy intervals for the time of your timed running event. If you run your 1.5-mile run in 10 minutes, these intervals will last 10 minutes. However, take an easy 5-minute rest (slow bike) and repeat the 10 minutes of the Tabata Interval again. Bike Workout #2:  Bike Pyramid (increase resistance EMOM) – For this pyramid workout, you start at 80 RPMs at level one on the resistance scale and keep it in between the range of 70 and 90 RPMs the entire workout. Every minute on the minute you increase the resistance by one or two levels depending on the amount of time you have. You can apply the Tabata interval for any cardio machine, but many have also used it for work-to-rest ratios for calisthenics and kettlebells.Bike Workout #3: 100-calorie burnout set – as fast as possible - This is meant to be a higher-intensity workout. That would be like a sprint workout if you were running. Then, it is your job to go as fast as you can for as long as you can until you reach 100 calories.  This workout/test estimates caloric burn, but it feels like you are timing yourself and a mile run. Typically, 100 calories burned on a bike or elliptical takes about the same time to run a mile fast with similar effort. This is one of those workouts that takes five and seven minutes to bike. After you burn 100 calories, rest with easy peddling for 5 minutes and do it again for a second set. If you have anything left in you, try for a third set after another 5-minute easy period.Let's not overlook the power of rest and recovery, especially from impact exercises like running. Sometimes, the body needs a de-load. Occasionally, you can take an easy week, or an injury will dictate your de-load weeks. Give it to yourself and allow your body the rest it needsWant to create live streams like this? Check out StreamYard: https://streamyard.com/pal/d/6164612443013120