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

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The Special Ops Workout
                                                                          By Former Navy SEAL Stew Smith CSCS and Mike Mejia CSCS

The Special Ops Workout has a true variety of special operations preparation workout routines with a differing focus for each.  Mike Mejia writes a functional fitness program complete with core strength and movement pattern workouts to help build a foundation of fitness that any special operations candidates can build upon.

The following Army Special Forces, Air Force PJ / CCT, and Navy SEAL workouts enable the reader to tryout each of the three special operations options and see where strengths / weaknesses are.

The Army Ranger / Special Forces section focuses on core strength, rucking, running, leg endurance, as well as upper body muscle stamina to prepare for SFAS and Ranger Indoc.  See more ideas for Army training at Army Articles.

The Air Force PJ / CCT section focuses on a foundation of running and swimming for cardio along with high rep calisthenics and core strength exercises.  Being comfortable in the water is a must as the swimming / rescue / diving portion of training is very challenging.  This workout will help you ace the PAST and follow on training.  For more information check out Air Force PJ / CCT article.

The Navy SEAL section focuses on high rep calisthenics, core strength, and fast paced running and swimming workouts.  It will help you reach top ten percentile in the New SEAL / SWCC PST Draft Scoring system.  A new system designed to only accept the highest fitness scores nationwide.

Related Articles:
Special Forces Article
All Special Ops Careers
Special Operations - Get There
Special Ops - Who's Toughest?

Special Ops - How to Prepare
Special Ops Selection

Get in Spec Ops shape and be prepared for training program:


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
Complete Guide to Navy SEAL Fitness (Book / DVD)
Maximum Fitness
The Special Operations Workout

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

Seal Multi Men's Multi-Vitamin Multi-Mineral

Free SEAL Training Videos from Phil Black
TRX Train Like the Pros


Some Titles Above available in Print Softcover Format