Hey Stew, I am a senior in high school and going to enlist into the Army to go into the Rangers. I do about 60-70 push-ups, sit-ups, and leg lifts and run 3 miles every other night. On the night that I dont do that, is it not good to bench and curl? Your response would be greatly appreciated. Thanks. Daniel

Yes - that is fine but I would get a more intense program after 1-2 months of what you are doing -- in the future you should be doing workouts where you get a total of about 200-300 pushups and situps (even more) and up to 100-150 pullups. And you should try to run your 3 miles as fast as you can and build up to 18 minute 3 mile run.

Good luck.

1. Get good grades 3.5-4.0 at least
    
2. Keep playing baseball and strive to be team captian one day (leadership)
    
3. Go for community service projects too ... Do all this well and you might get into West Point -- then worry about SF and workouts required ... for now do workouts that will help your baseball and maybe you will play baseball for Army (West Point).

I'm in relatively good shape -- can do 30 push-ups -- spend 20 minutes on stationary bike and do rather traditional gym routine. I have 100% VA disability -- a neuro-muscular condition that brings muscular atrophy to hands and feet. My legs have gotten weaker due to illness early this year when I was unable to exercise. Until a year ago I was biking 20 miles per week and wish to regain that again.

Dan

Dan,

Thanks for your service to our country. I think swimming is the answer ... zero gravity activity would help you tremendously. Aqua-jogging is a great activity that is a great rehab for the legs. Many cross-country athletes do this to stay in shape.

Good luck.

 

Stew,

I am going to be enlisting soon and am going to pursue airborne infantry hopefully with the 82d with the goal of someday sporting the De Opresso Liber crest on my beret. I was wondering; In your opinion would I have a better chance at fully completing the SF training if I were to immediately attempt to go into SFAS after boot camp or if I were to wait and get experience under my belt first?

Thanks, Nathan.


Nathan,

It depends really. I think I would get some experience first, but the Navy SEALs have done it the quick way (out of bootcamp to BUDS) for years and it works well for them ... It really depends on your maturity level, age, family situation etc. ... If you are under 20 I would go Airborne and get the experience, if 20+ go Boot SFAS.

My opinion.

 

Hi Stew,

My name is Joel and I live in Switzerland. I have a double citizenship (American-Swiss). In the last months I have seriously been considering joining the American Armed Forces. In my fitness program I go running regularly and do weights in the gym. My question is if the weight lifting actually helps me build up functional strength? Will it help me on PFT or in normal military life? Do you think I should be doing calisthenics?

Thanks a lot - Joel


Joel,

There are no weights in military training only calisthenics ... so cals is the best way to prep for the PFT ... lots of cals organized in a good program so that you will reach muscle failure often will increase your numbers in these exercises.

Good luck.

 

Mr. Smith,

I e-mailed you a couple months ago asking for advice on how to raise my PAE scores for the service academies. I have since gotten a Letter of Assurance from USMA so I wanted to thank you for the help you and your books have provided. I am now looking ahead to my physical preparation for Beast. I know I will be fine on the PT part (I'm using Maximum Fitness) but I was wondering about rucking. There are only 6 marches in 6 weeks with the longest being 15 miles. The load is only 10 lbs. How important is it in your opinion that I practice rucking? Will being in good overall shape be enough?

Many thanks, Brad

I would not sweat it too much -- you will be in the top 5 percent if you can do those workouts I recommended ... also, I would try one or two rucks just to fine tune the little things like blister prevention, chaffing protection, etc.

Good luck, and thanks for your service to our country.

 

Stew,

I was recently at your camp for a weekend. The swimming video worked great. My strokes are down to a strong 6 now. I need to ask you about the running though. I feel I need to improve on my running more. I just started your Maximum Fitness book last week. I noticed there's not a lot of long distance running in it like your 12 weeks to Navy Seal Fitness book had. What would you suggest that I do . How many miles should I be running a day to have a good running base for BUDs?

Thanks - Landon

Landon,

Do this workout in conjunction with Max Fitness:

Week 1 - 1 mile a day 5 times as fast as you can
Week 2 - 2 miles a day x 5 as fast as you can
Week Three - take off from running - swim extra this week doing the CSS/hypoxics workout we did at my swim camp 100m CSS / 100m Hypoxics pyramid x 10
(see CSS video article for more details in the Military.com archives)
Week 4 - same as week 2
Week 5 - 3 miles a day 5 days a week fast as you can
Week 6 - four miles a day x 5 fast as you can
Weeks 7 - maintain 5 days a week of running totaling 15-20 miles a week

The goal of these short distances is do them fast as you can maintaining a good 6-7:00 per mile pace.

 

Stew, I am interested in becoming a Ranger or Army Special Forces. I am a senior in college and I am considering going through Army OCS. My physical conditioning, however, is not my primary concern. I have a predisposition for HAPE (high altitude pulmonary edema) and I wonder if this vulnerability renders me unfit for service as a Ranger or Army Special Forces? I am particularly susceptible at altitudes 8,000 and up (Afghanistan would be pretty problematic for me). In light of my situation, I don't know how well-suited I would be for Ranger Mountain training? What's your opinion?

That is a tough one for me to answer since I am not a doctor, nor really familiar with disqualifying ailments in all the services. I would recommend checking out the Army Medical Command (MEDCOM) websites. I am sure someone would be able to help you there.

 

Mr. Smith,

In regard to your book "The Complete Guide to Navy SEAL Fitness" I have a couple of questions about the hypoxic swim workouts. I dont always have a partner or lifeguard on duty for the hypoxic swims. If this is the case how should I change the hypoxic swim workouts? Secondly, and this question may be splitting hairs but what altitude are you comparing to the hypoxic swim? I live at 5k feet and have easy access to 14k.

Hypoxic swims mean - "low oxygen swimming". Basically you are asking your body to work harder with less oxygen by not breathing as often as you normally would. This is tough training and should be done with a buddy or lifeguard just in case you push yourself too hard and black out. I do not think I need to discuss the dangers of blacking out in the water...

While swimming with fewer breaths I find I swim faster and easier when breathing normally for such test as the 500 yd SEAL test when I am doing these hypoxic swims 2-3 times a week. I equate them to high altitude training of at least 5,000 feet above sea-level, but that is just an estimate.

 

I know most SEALS are a bit younger than I am, but I still want to compare my tests with theirs. So how does the test work? What are the numbers the studs do, and what would a 48 year old like me have to do to have a great 100% score. Thanks for the info.

Steve

Steve,
Here is the test.. Glad you are interested. FYI - most guys like yourself like to shoot for the SEAL standards on the PFT:
500 yd swim - under 9:00
Rest 10 minutes
Max pushups in 2:00 - 100+
M ax situps in 2:00 - 100+
Max pullups - - 20+
Rest 10 minutes / stretch
1.5 mile run - under 9:00

Those are above average scores...but most of my SEAL guys I work out with get:
500 yd swim - sub 7:00
100-140 pushups
100-120 situps
20-35 pullups
8:00-8:30 1.5 mile run

You need to be in that range to be competitive. If you are doing this as something to shoot for it is definitely a long term goal for many people and a fun challenge along the way....

Good luck,
Stew

 

There is one question I had regarding prep for SFAS. As I get closer to going, do you recommend turning up the volume to max as I get in the last few months? Ruck every day, work construction, sleep on a bed of hot coals, etc.? From what I have heard, SFAS candidates ruck an average of 12 miles a day for 23 days and I am sure they aren't lolly-gagging along. What do you recommend? I really appreciate your help and anything I can do for you.... name it!

Future SF Candidate,

I would pick up the intensity now and keep it high with a short period of decreased activity (2-3 week tapers) just to recover from strenuous activity like rucking, rucking and more rucking. No - just kidding...a proper program of upperbody PT, leg PT, abs and lower back strengthening exercises and running and rucking is the way to go... I would ruck 3-4 times a week maximum in the peak of the workouts with long ruck of 10-15 miles in the schedule prior to attending SFAS and the Q Course. Good luck ...

Stew

 

When I went to Ranger school in 1985 we had four phases. The Benning phase, Mountain phase, Desert phase, and then Florida phase. Have they changed it in recent years ?

Yes - they have made changes and actually shortened a few days and made it three Phases: Benning Phase, Mountain Phase and Florida Phase. In essence, the Army combined desert and mountain and shortened the overall training cycle BUT they still have one of the toughest schools in the U.S. Military. That has not changed. Thanks for your service.

Stew

 

Stew, I'm currently on the boat and we are going through work ups. I don't have access to a pool but still want to do your Complete Guide to Navy SEAL Fitness. Can I substitute something so that I don't have blank days in my workout log? What would be good to replace it with?

Thanks
v/r hm3

I would replace swimming with some form of non-impact cardio like bike or rowing machines...do either for 30 minutes as a substitute and then do about 5-10 minutes of non-stop flutterkicks...to work the swimming muscles (hip flexors). If you do not have access to those types of machines try the treadmill for 20-30 minutes hard. Good luck and be careful out at sea...Stew

 

Dear Mr. Smith: Another question after many hours of watching your CSS video and even more hours practicing. I am having trouble keeping momentum. As I finish the double arm pull and am gliding I then try to surface and begin the CSS. This is where I am hitting a "wall." From your video I have studied how you turn your body, do a scissors kick and pull - and I would appreciate any advice or drills, etc., to get this last part corrected before I feel comfortable for the PFT in boot camp. Any information would be greatly appreciated.

Sincerely,
CJ

That area gets many people - just keep practicing. If you want, kick off the wall and skip the double arm pull...This puts you in position to glide, pull and breathe. Once you figure that this is the position you need to be in AFTER the double arm pull...it makes it easier to get to that position with a simple kick and arms recovery ... Stew