Day1 Warmup/Stretch
Rest Day Easy Jog or swim 20-30 minutes
Light weight Shoulders
Lowerback Plan
Day 2
Complete Rest Day
Day 3 Test:
Run options:
1.5 mile run, OR 2 mile run, OR 3 mile run, OR 10k run (6.2 miles)
PLUS 400m timed sprint PT Test: (2:00 break in between Pt exercises) Max Pullups Max Situps - 2:00 Max Pushups 2:00 Swim Test Options: 500m freestyle 500m CSS 1000m free 1 mile free Optional Cardio 10 mile bike
Day 4 Day off...rest / recovery
Day 5
100 pullups
200 pushups
300 situps or other abs of choice 1 minutes of leg PT (lunges, squats, step test, etc)
1/2 mile timed Repeat above circuit until you reach 100 pullups in as few sets as possible... Shoot for 4-6 sets of above Cooldown : Bike or swim 20:00
Recruits Start Here
Stew Smith's Written Programs (Articles, eBooks, and Books)
Air Assault
Tape Test
USNA
Passing Swim Test
Ranger
AF PFT Chart
OCS - TBS
Army SF
Weight Control
Ranger - Weight Gain
USMC PFT
Army - Ruck March
BUDS Warning Order
West Point
The CSS
Army Weight
Army Fit DVD
Law Enforcement Articles / eBooks / Info
ATF
Coming Soon - The Perfect Pushup Bible eBook! The Catalog of StewSmith.com Products / Services General Fitness and Nutritional Guides for Everyone The 45 Day Beginner Guide to Fitness The 45 Day Intermediate Guide to Fitness The Diabetic Prevention Workout / Diet The Athlete Workout - Rugby, Soccer, Lacrosse & Football The Busy Executive Workout Routine The Six Week Advanced Weight Training / PT Guide The Perfect Pushup Bible Workout The Special Forces Physical Fitness Workouts New - Combat Conditioning Workout Navy SEAL Workout Phase 1 Beginner Weeks 1-6 Navy SEAL Workout Phase 2 - 3 - Intermediate Weeks 1-12 Navy SEAL Workout Phase 4 Grinder PT - Four weeks before Hell Week Navy SWCC Workout The Army Special Forces / Ranger Workout Phase 1 & 2 The Army Air Assault School Workout The Army Airborne Workout USMC RECON Workout Phase 1 & 2 Air Force PJ / CCT Workout NEW - The Coast Guard Rescue Swimmer Workout - NEW The OCS, ROTC, Service Academy, & Bootcamp Workouts Navy, Air Force, and Coast Guard OCS Workout USMC OCS / TBS Workout The Service Academy Workout (West Point, Navy, Air Force Academy) The Navy, Air Force, Marine Corp Bootcamp Workout The Army OCS and PFT Workout The PFT Bible: Pushups, Situps, 1.5 Mile Run The Law Enforcement Fitness Workouts The FBI Academy Workout The DEA Workout The FLETC Workout - Ace the PEB / Same as Blackwater's Test The State / Local Police Academy Workout NEW - The Fire Fighter Workout The Public Safety Diver Workout Border Patrol Agent Workout ATF Agent Workout The PFT Bible: Pushups, Situps, 1.5 Mile Run Personal Training and Physical Fitness Clinics Stew Smith's PT CLUB: Online Personal Training Plans Stew Smith's Spec Ops Fitness Clinics
Coming Soon - The Perfect Pushup Bible eBook!
The Catalog of StewSmith.com Products / Services
General Fitness and Nutritional Guides for Everyone
The 45 Day Beginner Guide to Fitness
The 45 Day Intermediate Guide to Fitness
The Diabetic Prevention Workout / Diet
The Athlete Workout - Rugby, Soccer, Lacrosse & Football The Busy Executive Workout Routine
The Special Forces Physical Fitness Workouts New - Combat Conditioning Workout
Navy SEAL Workout Phase 1 Beginner Weeks 1-6 Navy SEAL Workout Phase 2 - 3 - Intermediate Weeks 1-12 Navy SEAL Workout Phase 4 Grinder PT - Four weeks before Hell Week
The Army Special Forces / Ranger Workout Phase 1 & 2
The Army Air Assault School Workout
The Army Airborne Workout
USMC RECON Workout Phase 1 & 2
Air Force PJ / CCT Workout
NEW - The Coast Guard Rescue Swimmer Workout - NEW The OCS, ROTC, Service Academy, & Bootcamp Workouts
Navy, Air Force, and Coast Guard OCS Workout
USMC OCS / TBS Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Bootcamp Workout
The Army OCS and PFT Workout
The Law Enforcement Fitness Workouts
The FBI Academy Workout
The DEA Workout
The FLETC Workout - Ace the PEB
The State / Local Police Academy Workout
The Public Safety Diver Workout Border Patrol Agent Workout ATF Agent Workout
Personal Training and Physical Fitness Clinics Stew Smith's PT CLUB: Online Personal Training Plans
Stew Smith's Spec Ops Fitness Clinics
Begin Running Drop Mile pace Run Fast Run Faster Run Properly Run Leg PT FREE Plan Marathon? Training Ideas Intervals Too Hot? High Altitude? Prevent Injury Avoiding Cramps Breathing
Comments or suggestions about the StewSmith.com Military Fitness Center?Send an e-mail to stew@stewsmith.com StewSmith.com, PO Box 122 Severna Park, MD 21146-4011Phone: 410.544.0059
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