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Military / Special Ops Fitness

Police / Fire Fighter Fitness

Beginner Fitness /
Weight Loss

Online Training

Published Books

Tactical Fitness Conference & Monster Mash

Most Popular Articles: 

Navy SEAL Info
Army & SF Info 
FBI Training Info
 USMC Info



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 New Fitness APPs

Former Navy SEAL and fitness author Stew Smith has created the Navy SEAL Exercise APP. The iTunes Store APP complete with over 115+ videos of exercises from swimming the combat swimmer stroke to drownproofing to using the TRX and weights and calisthenics.  All exercises are used by future Navy SEALs, BUD/S Students, and Active / Former Navy SEALs to get and stay in top physical shape. 

Look for FREE, new workouts at Facebook, YouTube, and here each week!

 FOUR NEW Fitness APPs are HERE!

The New FBI PFT / Workout APP is here:  Complete with videos of exercises, Test calculator / testing APP, 7 week workout, technique / skills video to ace the FBI Special Agent PFT and more...Check out for more info

The Navy SEAL Double Your Pullupsand Pushups APPs are now available on iTunes Store.

Favorite Resistance Workouts Favorite Cardio Workouts Favorite Resistance / Cardio Mix
Do in as few sets as possible:

*100 pullups
200 pushups
300 situps

alternate max reps sets of each exercise - keeping track each cycle of total reps - stop when you reach all the goal numbers - no rest other than sips of water / stretch

*use pulldowns or bench press when you fail at pullups / pushups..or crunches / plank if you fail at situps...

1/4 mile warm up
squats 20
1/2 squats 20
lunges 10/leg
butt kickers 30 seconds
leg swings 10/leg
frankenstein walks 1 min


PT / Weights Mix
Repeat 5 times

Pullups max reps
Bench Press BW 5-10
Dead Lift BW 5 reps
*BW = bodyweight


The CMC PIT x 2
1:30 of box jumps
1:30 of burpees
1:30 of thrusters
1:30 of KB swings
Count your reps - Prep for the CMC

Short run and PT
Repeat 10 times

100m of sprints
- mix in shuttle runs on even sets 100m
/ odd sets are straight 100m sprints....
odd sets - 100m back to start line with fireman carry or bear crawl if no partner
- even sets max pushups 1 min after shuttle runs

Pull / Push Core
Repeat 5 times

Pullups - max reps
TRX Atomic Pushups - 2 x pullup max #
plank pose 1 min

Repeat 5 times
MJDB#3 - 10
- dead lift 5
- thruster 5-10
- hang clean 5

Run 1.5 mile warm up jog

Repeat 5 times
Max pullups
Bench Press 75% body weight max reps
pushups - any?
Situps or flutterkicks for 2 minutes

*(goal is to get 100 pullups in 5 sets - keep going until you get 100 pullups)

Run 1.5 mile cool down jog or 500m swim easy


Long run or ruck day

Run as long as you can for 50 minutes - mix non impact in with run if this is too much running for you at this time

Swim with Fins 1000m

***non-impact option for running - fast bike or elliptical or rowing machine for 2 minutes each set***
Bike pyramid 20 minutes

Non Impact options
Elliptical 20 min - see how quickly you can burn 100 calories (shoot for 5 min)

Row 2000m X 2

Swim workout
Swim 500m warmup
Swim 5 x 100m sprints
2 x 200m at goal swim pace
3 x 100m sprints
1 x 200m easy
1 x 100m sprint

= 2000 m swim workout...

Swim with fins - 1000m, 1500m, OR 2000m

Pick 2 of the 3 options:
Run hills or bleachers 30 minutes

ruck march 30 minutes for distance with 40-50#

swim with fins 1000-1500m for time

Swim the CSS - See video

Swim 500m
CSS or freestyle for time

5 x 100m - hypoxic swim of 4,6,8,10,12, stroke per breath per 100m

Swim 10 times:
100m CSS @100secs or less
- 50m sprint freestyle

Swim 500m with fins

Or any other non impact options  for 45 minutes


Long Run / ruck option:  5-7 miles

Hard Run / / Ruck Workout
Run 1 mile warmup / stretch after first 1/2 mile

Run hill sprints or bleachers - 15 sets if short hill or 10 sets if hill is longer than 1/4 mile up

Run 1.5 mile timed

Optional -  4 mile ruck with 40-50#


Swim Workout
100m at 8 strokes per breath freestyle
200m at 8 strokes per breath
300m at 8 strokes per breath
400m at 8 strokes per breath
500m at 8 strokes per breath
- rest as needed


Run / PT mix
Run 1/4 mile / 1 burpee
Run 1/4 mile - 2 burpees
Run 1/4 mile 3 burpees...
continue til 10 burpees = 2.5 miles

Walking lunges 1/4 mile
Bear crawl 1/4 mile
Burpee / jump 1/4 mile

Jog 1 mile cool down


Repeat 6 times
1/4 mile at goal 1.5 mile pace
- in between 1/4s do one of the following:
-100yd bear crawl
- 100yd lunges
- 100yd burpee jumps
- 50yd fireman carry or weight
100yd farmer walk with 40# in one hand
- 50yd low crawl

Run 2.5 mile

Obstacle course simulation Workout

8 count pushups plus pullup pyramid - til you fail and then repeat in reverse order as much as you can...

-get creative on your run back and forth mix in fireman carries, body drags, broad jumps, etc...

Run 2.5 mile

Run / PT
Repeat 12 times

1/4 mile run at goal pace for 1.5 mile timed runs - rest with 25 abs of choice, 20 reps of squats or lunges, AND pushups 20 reps or burpees 10 reps

Swim or Bike PT
Swim or bike 30 minutes:
Every 5 minutes stop and do:  max pushups, flutterkicks 1 min each...


Warmup with
2,4,6,8,10 pullups mixed with some dynamic stretches for legs

1:30 of box jumps
1:30 of burpees
1:30 of thrusters
1:30 of KB swings

Run 1 mile

100 pullups
200 pushups
300 squats - ** Instead of squats do 300 situps
anyway you can**

Run 1 mile

Swim or non impact PT
- repeat 3 times:
swim 300m or bike 5 min
flutterkicks 50
burpees 1 min

Warmup - 2,4,6,8,10 pullups with 10 pushups / stretch legs in between.

Run / PT
Repeat 4 times

Max Pullups
Run 1 mile

Swim / PT
repeat 5-10 times

Swim 100m fast
pushups 40 or burpees 20
situps 20
flutterkicks 25

Run / Full body PT
Repeat 4 times

Run or ruck 1 mile
Pullups max
TRX atomic pushups max
squats 25
lunges 10/leg
(if ruck do all the above with backpack or weight vest on)

* see link for workout idea archive Learn more about Special Ops  (52 Week Plan) Periodization - Things to consider in a 52 week plan of your own making.

Together with the 115+ Navy SEAL APP you can reference the techniques and make your workouts work better for you and your workout partners.   Also workout with Stew Smith for FREE if ever in Maryland area.  See how - year round!

Your purchases enable us to train young men and women seeking military, police, or fire fighter professions for FREE locally in Maryland and now in 25 other cities around the country. See the non-profit for a trainer near you.  If you are ever in the Maryland area, join the FREE workouts with many future Special Operators and several former and active Special Operator trainers.  

Having issues with the exercises on the APP?  Ask Stew - just email him - (click here for email)


Surviving BUD/S

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and
Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the
Fitness eBook store and the Stew Smith article archive at

                                               To contact Stew with your comments and questions, e-mail him at

                                   Also Check out Stew on Fight Science - National Geographic Channel

Books, eBooks, DVDs

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Published Books / DVDs / APPs

Complete Guide to Navy SEAL Fitness      |    More Info     |  Book / DVD
Maximum Fitness - CrossTraining     |    More Info     |  Book only
The Special Operations Workout     |   More Info     |     Book only
The SWAT Workout - From Recruit to SWAT      |  More Info    |  Book Only
The Combat Swimmer Stroke Video     |  More Info   |  Download MP4
The Pre-Habit Workout     |  More Info  |  DVD only
New Fitness APPs Navy SEAL, FBI, Pushup. Pullups   |  More Info    |  APPS

Coming Soon - Navy SEAL Fitness with Weight Training

The Complete List of Stew Smith's eBooks / Books:


Fitness for All Levels of Fitness

The 90 Day Beginner Guide to Fitness    |  More Info  |  eBook, Book

Reclaim Your Life - The Erin O'Neill Program     |  More Info   eBook only

Veteran's Fitness - Baby Boomer and a Flat Stomach     |  More Info   eBook only

The Diabetic Prevention Workout   |  More Info   |   eBook only 

Advanced Maintenance and Recovery Program   |  More Info   |  eBook only

The TRX Workout eBook     |  More Info   eBook only

NEW - Circuit Training 101 eBook      |  More Info   eBook only

NEW Obstacle Course Race eBook      |  More Info   eBook only

The Special Forces Physical Fitness Workouts


Combat Conditioning Workout       |  More Info  |  eBook, Book

Navy SEAL Workout Phase 1:  Beginner       |  More Info  |    eBook, Book

Navy SEAL Workout Phase 2 - 3:  Intermediate     |  More Info   eBook, Book


Navy SEAL Workout Phase 4  Grinder PT      |  More Info   eBook, Book

Navy SWCC Workout       |  More Info    |    eBook, Book


Army Special Forces / Ranger Workout  | More Info SF /  Ranger  eBook, Book


USMC RECON Workout       |  More Info  |  eBook, Book


Air Force PJ / CCT Workout      |  More Info  |  eBook, Book


The Coast Guard Rescue Swimmer Workout      |  More Info   eBook, Book


The Army Air Assault School Workout     More Info   eBook only


The Army Airborne Workout     More Info   eBook only


NEW - Upper Body Round Robin (UBRR)    More Info   eBook only


The OCS, ROTC, Service Academy, & Bootcamp Workouts

The USMC IST and PFT Workout      More Info   eBook only


USMC OCS / TBS Workout       |  More Info   eBook, Book


The Service Academy Workout     More Info   eBook, Book


Navy, Air Force, Marine Corp Bootcamp Workout   More Info   eBook, Book


The Army OCS and PFT Workout    More Info   eBook, Book


NEW Army PRT and Combat Readiness Test Workout    More Info   eBook only


The PFT Bible - Military / Police Standard PFT    |  More Info   eBook, Book


The Law Enforcement Physical Fitness Test Workouts


The FBI Academy / PFT Prep Workout (Vol 1 and 2)      |  More Info   eBook, Book


The DEA Prep Workout      More Info   eBook only


The FLETC Prep Workout - Ace the PEB      More Info   eBook, Book


The PFT Bible - Military / Police Standard PFT      |  More Info   eBook, Book


The Fire Fighter Workout       |  More Info   eBook, Book





Surviving BUD/S

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