Preparing Americans to Serve in the Military,
Special Ops, Police, & Fire Fighting

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Mission:  We prepare men and women for any tactical profession requiring a fitness test and advanced training.  Your fitness level may one day be the difference between life and death.  It pays to fit fitness into your schedule. We at StewSmith Fitness help you do that.

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In the Military, daily and weekly meetings discuss the command's Plan of the Day (POD) and Plan of the Week (POW). NEW in 2008, Stew Smith will write his Plan of the Week for all to use.  These workouts are tough, not designed for beginners, and require special equipment at times like swimming pools, weights, pull-ups bars, dumbbells or kettlebells.  These workouts will have a purpose: to better PT scores, improve cardio fitness and speed in the water and on land.  At the beginning of each week, there will be a fitness challenge and over time, we will see if your fitness improves.


*do workouts at your own risk.  These workouts are geared to advanced exercisers and there is no progression to this 17 weeks of workouts.  It starts out hard
and stays hard for all 17 weeks, but the goal of this page is to give you some good ideas how to structure new workouts into your plan.

POW - Week 1:  POW Week 2 POW Week 3: POW Week 4: POW Week5 POW Week 6 POW Week 7: POW Week 8 test:  
POW Week 9 POW Week 10-11: POW Week 12-13: POW Week 14 POW Week 15: POW Week 16:   POW Week 17:

For weekly updates Check out my 52 Week PT Club


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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



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Published Books / DVDs

The Complete List of Stew Smith's eBooks:

Fitness for All Levels of Fitness

The 90 Day Beginner Guide to Fitness
The Advanced Maintenance and Recovery Program

Reclaim Your Life - The Erin O'Neill Program

Veteran's Fitness - Baby Boomer and a Flat Stomach

The Busy Executive Workout Routine
The Advanced Weights / PT Workout (Fall / Winter Weight Gain Cycle)
The Perfect Pushup Workout

The TRX Workout
NEW - Circuit Training 101 ebook
NEW Obstacle Course Race Ebook


The Special Forces Physical Fitness Workouts
 Combat Conditioning Workout

Navy SEAL Workout Phase 1  Beginner Weeks 1-9
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 

The Army Air Assault School Workout

The OCS, ROTC, Service Academy, & Bootcamp Workouts

Navy, Air Force, and Coast Guard OCS Workout
The USMC IST and PFT 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 NEW Army PRT and Combat Readiness Test Workout
The PFT Bible - Military / Police Standard PFT


The Law Enforcement Physical Fitness Test Workouts

The FBI Academy / PFT Prep Workout

The DEA Prep Workout

The FLETC Prep Workout - Ace the PEB

The State / Local Police Academy Workout

The Fire Fighter Workout

Why a 52 Week Workout Cycle?


Become a TRX Trainer   

 TRX Train Like the Pros


Some Titles Above available in Print Softcover Format



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