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Tactical Fitness Conference & Monster Mash - March 2013

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Navy SEAL Info
Army & SF Info 
FBI Training Info
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Coast Guard Helicopter Rescue Swimmer and Navy SAR Swimmers

If you were glued to your television during the days after the worst hurricane disaster in US history and concerned for our fellow citizens in New Orleans and other Gulf Coast states, you would have seen some of the fittest, highly trained, and motivated people in our military.  The Helicopter Rescue Swimmers of the Coast Guard, Navy, and Air Force have been saving thousands of people stuck in the flooded areas of New Orleans.  If it were not for these brave pilots and Search and Rescue (SAR) swimmers several thousand people would have died.

 This week is a tribute to the sailors and airmen of the Navy, Coast Guard, and Air Force who risked their lives everyday to save others by hanging from a helicopter and plucking hurricane victims from certain death.  If you have ever thought about becoming a Coast Guard Helicopter Rescue or SAR swimmer or you may have been motivated by the heroics played live on your television set. Regardless, if you choose this job for your profession – be prepared because it is tough - the training is some of the most grueling in our military.

 When you arrive at Navy SAR (Search and Rescue Swimmer or USCG Rescue Swimmer School, you will be placed in a stressful environment and expected to excel in military education, close quarter living, teamwork, and physical fitness tests (PFT).

According to the SAR Swimmer course syllabus, rescue swimmers must have flexibility, strength, endurance, and be able to function for 30 minutes in heavy seas.

However, the operations manual includes lessons in eight different water deployment procedures; 11 ways to approach, carry and release a survivor; seven ways to release equipment for Navy and Air Force flyers; and ways to detangle the services' different parachutes and backpacks.   So, being comfortable in the water is an understatement.  You have to be able to think and perform challenging tasks while submerged, holding your breath, and getting tossed around my 10-20 ft. waves.

Rescue swimmers also must have the skills to provide basic pre-hospital life support for rescued individuals. And as part of their training, candidates must complete an emergency medical training course.  This is not an ordinary EMT – if you are exposed to high seas, rough terrain and other dangers and ordinary EMT will not survive.  The training you are seeking is hardcore physical and mental training that will challenge you to your core.  In fact, SAR Swimmer School boasts more than a 50% attrition rate – so it is crucial you go to the training scoring high in your PFT, but more importantly – be confident in the water.  Not cocky!  You must have a deep respect for the power of the sea, but know that your training will help save your life and the lives of the ocean’s victims.

The required monthly physical training test includes push-ups, situps, pull-ups, chin-ups, 12-minute crawl swim (500-yard minimum), 25-yard underwater swim and a 200-yard buddy tow.  I recommend the following scores to better succeed with the training course:

Pushups – 100+ in 2:00
Situps – 100+ in 2:00
Pullups – 15-20+
12:00 Swim – swim 500-750yd
1.5 mile run – sub 9:00
25 yd underwater swim – complete
200 yd Buddy tow – complete

 If you are considering this profession, take an Ocean Life Guard course with the Red Cross to see if have what it takes.  You will learn how to perform the crawl stroke, underwater swim, and buddy tow properly with this preparatory Life Guard Course.

 Check out the article archive at to find articles related to physical fitness tests, running faster, pullups, pushups, abdominal exercises.

 Recently, I trained some sailors who graduated SAR school and I created the Coast Guard Helicopter Rescue Swimmer School for them prior to their training.  They used the program that can be found at the Fitness eBook store and had outstanding results.


Surviving BUD/S

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

                                   Also Check out Stew on Fight Science - National Geographic Channel

Books, eBooks, DVDs

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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:


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





Surviving BUD/S

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