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

Meet Stew Testimonials  |  YouTube Videos  |  List of Articles  |  APP Workouts  |  FREE Workouts |   Contact  / Store


back to 

 Stew's Top Ten TRX Exercises Video(click)

ebook available

  An email from a Fire Fighter instructor looking for advice on creating a fitness maintenance plan and fitness building program for his major city fire fighters prompted an answer that was diverse in its ability yet cost effective.  He writes,

I think your recent publications of Fire Fighter Workout and Public Safety Diver training cross over very well. The problem on our job is the level of fitness varies dramatically from 22 year old probationary fire fighters just out of the military to 60+ year old guys that dont exercise and are in terrible condition. Any recommendations?

Thanks for your feedback on the Fire Fighter and Safety Diver programs.  I agree.  The workouts are not helpful for a 60+ year old that does not exercise yet still wears a Fire Fighter uniform.  Perhaps the 45 Day Beginner plan could be helpful in that situation for the folks who need to lose weight and get more fit. 

The advice listed in this article will not only apply to the Fire Fighter fitness component, but to everyone looking for the next generation to their fitness journey.  An option for the Fire Department is the TRX Suspension Training System.   Suspension Training maybe an answer to your departments budget, but it may also answer the need of your fire fighters with functional strength and maintenance requirement.  I have been using the TRX as well as took the Suspension Trainer Course recently and honestly felt my abs so much the next day it hurt to laugh.

I compared a typical multi-station weight machine that allows for more than twenty different exercises with the TRX and this is what I found: 

Multi Station Weight Machine

TRX with DVD Fitness Program

Above Average Home Gym

Military / LE Force Training KIT

Chest Press (one angle)

Chest Press (any angle)

Lat Pull-downs

Lat Pull-downs

Lat Rows

Lat Rows

Leg Press

Lunges, Squats,

Abs crunch station

Abs, core, lower back, obliques

Leg curls  / Leg Extension

Leg Curls plus hips and abs

Pec deck Flies Station

Flies / rear deltoids

Cable rows for single arm / leg movement

Single arm, leg, hip movement training

Hips and inner outer thigh cables

Hips, and inner / outer thigh movements

High / Low Pulley function

Function adjusts to any height

Chart with 20 exercise options

Two charts with more than 100 exercises

No exercise DVD / user video

DVDs for every level of fitness

Weighs 1600 lbs

AND it is Portable (weighs 4 lbs)

That is all

AND there is more to it

Cost - $2500 plus assembly

Cost - $199.95

The diversity of this training system and programming is unique in its development but simple to perform, though you will be challenged as every movement requires balance and core strength.  If you do not have either, the TRX will develop stability and take care of all the neglected muscle groups your regular program misses.  The TRX program can be done as a supplemental plan for athletes or it can be a stand alone program for people at every level of fitness.  I have personally counted over 75 different exercises you can do with the TRX and I am learning new ones daily. 

After researching the TRX when the National Strength and Conditioning Association endorsed the device and its programs, it was clear to see why professional athletes like LaDainian Tomlinson of the Chargers, and Mixed Martial Arts Champions like Bas Rutten, military special ops teams, military boot camp, SWAT teams, and other law enforcement agencies are using the Suspension Training TRX.  

Statistics from military test sites on the device show increases in job performance (ie ruck marches, PT tests) and significant decreases in injury prevention compared to those not using the TRX in training.  Swim teams are reporting seconds off of their team times in all races.  But most importantly, the intensity of the TRX is totally scalable and by a simple positioning of the feet or hands it can be an exercise for a pro-athlete or an inactive senior citizen. 

The TRX was invented by a former Navy SEAL to help his teammates exercise when deployed.  His idea has now turned into a multi-million dollar business and created a revolutionary fitness device that is the future of functional training for everyone, including military special ops, law enforcement, fire fighters, athletic performance training, and general health and fitness as well.  See the TRX Banner for more information.  

      TRX Train Like the Pros

                                           Another Tough TRX Abdominal Exercise

Become a TRX Trainer

Navy SEAL Exercise APP with TRX Exercises


NOTE:   Stew Smith does not work for TRX and only endorses products that he personally uses with his students and personal programs.  The TRX is not sold on his website, but is one of a few products endorsed by Programs.  Stay tuned for more workouts utilizing the TRX on video and in published form.  Thanks for the e-mails. Keep them coming at


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


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)
Maximum Fitness

The Special Operations Workout

The SWAT Workout - From Recruit to SWAT Team Member
The Combat Swimmer Stroke DVD

The Pre-Habit Workout DVD
New Fitness APPs (Navy SEAL, FBI, Pushup. Pullups)

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 Army Airborne Workout

Air Force PJ / CCT Workout

The Coast Guard Rescue Swimmer 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 (Vol 1 and 2)

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?

  Seal Multi Men's Multi-Vitamin Multi-Mineral

Become a TRX Trainer   

 TRX Train Like the Pros


Some Titles Above available in Print Softcover Format


Only $1.99 for the
iTunes APP Store

Android APP Store