About Stew Smith Fitness - 100th Week of Spec Ops Fitness - CSCS

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

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Military / Special Ops Fitness

Police / Fire Fighter Fitness

Beginner Fitness /
Weight Loss

Online Training

Published Books

Most Popular Articles:

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

Stew on Fight Science

FBI
Join the Stew Smith's Fitness
- Now from Anywhere in the World -

Celebrating our 100th Week of Online Spec Ops Style Training this month

(get free CSS video and Navy SEAL PST Clinic Video when you join)

Stew Smith has created the Spec Ops Periodization Program as the testing and evaluation department of StewSmith.com, , a successful fitness writing company specializing in military, police, and fire fighter fitness. What started off as Stew Smith's personal workouts that he openly invited local kids seeking to serve their country, quickly became a program that is now an advanced training program for many future SEALs, Rangers, Army SF, SWAT Team members, Fire Fighters, FBI agents, Secret Service agents, and other branches of our public service groups.

Now YOU can join Stew Smith's personal workouts that he creates and tests out 5-6 days per week on America's Future military, law enforcement, special ops, and fire fighters. The workouts you will receive on a weekly basis are PRE-PUBLISHED workouts you will not see in current books, articles, dvds, or ebooks.

Join us as we create a perfect Five Year Plan that includes functional movement weight training, high rep calisthenics, sprinting / agilities, long distance running / rucking, swimming, swimming with fins, TRX, Kettlebells and other cardio and resistance training options. These events are spread throughout the year in a logically progressive routine to create increases in strength, speed, stamina, endurance, as well as prevent injury.

Programs Follow Periodization Training Guidelines:

The Science of Periodization: The program follows a 52-week periodization cycle complete with scheduled peaks and tapers of running and/or rucking, swimming or other non impact aerobics, calisthenics, weights, and the TRX. The workouts are new to the public and tested out personally by our group prior to publishing. We focus on creating logical progressions spread out over a period of a year. We divide the year into four 13 week phases:

Phase 1 - Calisthenics / Cardio base Cycle (run / swim)
Phase 2 - Hardcore Calisthenics / Running Peak Cycle (run / swim )

Phase 3 - Calisthenics / Weights build-up / Swimming build up and running taper Cycle / rucking build up

Phase 4 - Weights and swimming peak / calisthenics and running taper Cycle / rucking build up

RED = Run / PT Cycle
BLUE = Swimming Cycle
Black = Lifting Build up Cycle

After a 52-week cycle of these type of workouts, you will have a system that will work for you for the rest of your life. Learning when to peak and to recover from high intensity workouts takes a lifetime of experimentation. Stew Smith has been using this system of training for over twenty years and has developed a system that works phenomenally for military, special operations, law enforcement, and fire fighter training programs. Many high school and collegiate athletes have utilized this training program / method and were able to compete with an entire new level of fitness.

SO - If you have 1-2 hours a day to workout and are on an intermediate / advanced level, this weekly burst of hot, new workouts might help you create a refreshing new program that pushes you like no other.

You sign up for a year and receive a weekly workout chart of what we are doing as a group at the Fitness Training Institute. We will also send motivational stories of our brothers in arms as well as the latest articles of the week.

The Stew Smith's Weekly Online PT Service:

For the cost of $99 you will receive the following:

1) Weekly workout programs and motivation / accountability

2) Questions answered by Stew Smith via unpublished email

3) Nutritional advice and eating plans

4) Free Training sessions if ever in Maryland to join the workouts personally.

I need to know the following information before we get started:

1) Your questionnaire from StewSmith.com

2) Email you wish to receive workouts

ORDER NOW- 52 Weeks of workouts - $99

Before Starting Please Send this questionnaire and we will get in touch with you and add you to the weekly distribution list.

You can also pay using the StewSmith Store

Sample Spec Ops Workout Week (Early Spring Cycle)

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6

Warm up with:
25m jog, pullup 1, 25m jog, 8-count pushup 1 - continue to 2/2,3/3, 4/4, 5/5...up to 10/10

Repeat 5 times
1 mile run
pullups max
TRX atomic pushups max or 50 pushups
box jumps 20
TRX rollouts 10-15
KB swings 20

Optional non impact cardio of your choice: row, bike, elliptical, swim, etc 30-45 minutes

Swim option:

repeat 10 times
100m free at 8-10 strokes per length
100m CSS at goal pace

1000m with fins

Run option:

repeat 10 times
1/4 mile at goal mile pace
rest with 20 squats
and 20 lunge steps

THEN ruck 30 min - how far do you get?

Throughout the day get the following numbers done any way you can:

150 pullups

300 pushups

500 abs of choice

ruck, swim with fins or run 45 minutes for max distance

Swim option:

Repeat 10 times
50m free at 8-10 strokes per breath
50m CSS at goal pace

Repeat 4 times
200m CSS timed
tread no hands, float, or bob for as long as it took you to swim 200m

500-1000m with fins

Run option:

Repeat 5 times
1/2 mile run at goal pace - rest for as long as it took you to run 1/2 mile

Easy Run - 45 minutes

Easy swim with or without fins 45 minutes

Easy ruck 45 minutes

How do you get in each?

Run 2 miles

8 Count pushup / pullup pyramid

Push press and KB swings pyramid - do one push press with DB, KB, or log - bear crawl 20m do one KB swing...repeat up pyramid back and forth until you get to level 10

Run or ruck 2 mles

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 StewSmith.com Fitness eBook store and the Stew Smith article archive at StewSmith.com. To contact Stew with your comments and questions, e-mail him at stew@stewsmith.com.

Books, eBooks, DVDs

FBI

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:

* NO EBOOK READER REQUIRED | READ WITH ADOBE ACROBAT READER

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



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