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

11ssf1  1

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.

Meet Stew Testimonials  |  YouTubeArticles  |  APP Workouts  |  FREE WorkoutsAbout PT Club 1 - 2 - 3 | Contact


This Book too TOUGH?
The Complete Guide to Navy SEAL Fitness Book
(THE 12 Weeks to BUD/S Workout)

Try this one - PHASE 1


nurunning.jpg - 7206 BytesFor the past decade, people young and old have been using The Complete Guide to Navy SEAL Fitness - Twelve Weeks to BUD/S workout.  The program has evolved to include a beginner and an intermediate section in its third revision as well as the infamous Twelve Weeks to BUDS - very advanced workout.  Much of the update is due to the recent changes in recruitment for SEALs, EOD, SWCC, and Rescue Swimmers in the Navy.  See recent recruiting changes at How to go Navy Special Warfare / Operations article.

However, there are always those who buy the book, take a look at it and say - HELP.  What do I do with this advanced workout.  Usually there are two options.  Just do the book as best as you can and stop when you fail.  Replace running with biking or more swimming, reduce the reps to 50% of the written amount if needed. THEN do the entire book over again.  Typically you will see your best results after 24 weeks of the Complete Guide to Navy SEAL Fitness.  OR you can get what I call Navy SEAL Workout Phase 1  (Beginner Weeks 1-6 downloadable ebook or softcover book)

The Phase 1 is designed to help students who are at minimum standards of the Navy SEAL PST to build up to a more competitive zone. After several weeks of this ebook and the follow on book, you will be able to ace the Navy SEAL PST of 500yd swim, pushups, situps, pullups, and a 1.5 mile run, plus most of the challenging events at SEAL training.  Teach your muscles to have above average endurance to handle multiple sets of high repetition exercises, running, and swimming at BUDS.

There are some weights in the Navy SEAL Workout Phase 1 including the light weight shoulder routine.   Usually when you fail at pullups, you may have to resort to pulldowns, or assisted pullups, so these are part of this phase 1 plan.  I have typically added weights into my routine for a 12-16 week cycle during the year and increased weights, reduced the reps of calisthenics to take a break from the high repetition exercises during this time.  It has enabled students and myself to maintain high levels of fitness year round.  You do have to keep up with the running and swimming routines as well however, IF you are preparing for BUD/S.  See links on periodization and Spec Ops prep for more info.

After you finish the Phase 1 Workout, you are prepared for the Complete Guide to Navy SEAL FItness - 12 weeks to BUDS or the OTHER twelve week plan in ebook form Navy SEAL Workout Phase 2 & 3 - Intermediate / Advanced This is a different workout than the Complete Guide and makes a great follow on to phase 1 or the Complete Guide.  In other words, it is similar in intensity to the Complete Guide to Navy SEAL Fitness but a NEW and different workout written six years after the 12 Weeks to BUD/S Workout.  Believe it or not there is a Navy SEAL Workout Phase 4 - Grinder PT - this one is my hardest workout created and should be only done if you are seriously thinking about going to SEAL training and have done at least 12-24 weeks of the above workouts.

I often get asked, "Can I lift weights with this workout?"

If you are a power - strength guy who thinks a 1.5 mile run and a 500yd swim is long distance, then I would lay off the weights and focus on your cardio / high rep routines (12 week program) to make that transition that you need to succeed at BUDS or any other Navy Spec ops training like dive school, SAR swimmer school, and SWCC.  If not it is fine to add some weights to these routines - in fact the ebooks have weights involved with the workouts.

Order the book/DVD combo now!  This product is an annual favorite with an average of 85% of BUD/S graduates stating they used this program to prepare for SEAL training.


Here is an answer - the Navy SEAL Workout Phase 1

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

  Back to


flag.gif - 12306 Bytessealpin.jpg - 3244 Bytessfjpg.jpg - 5513 Bytes1ranger.jpg - 3266 Bytes aflogo.jpg - 8052 Bytes1swcc.jpg - 3028 Bytes FBI

Published Books / DVDs
Complete Guide to Navy SEAL Fitness (Book / DVD)

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
- 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 Army Airborne Workout

The OCS, ROTC, Service Academy, & Bootcamp Workouts

New - Army PRT and CRT
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 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


TRX Train Like the Pros


Some Titles Above available in Print Softcover Format