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

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Pre-Boot Camp or Service Academy Training - PFTs

Every year, I have the honor of exercising with America's Heroes of Tomorrow bright and early at the Naval Academy during a one week course called Summer Seminar. At 0530, Tuesday morning I exercised with over 700 motivated High School seniors who are more than likely to become Midshipmen in the Class of 2009! The goal of the workout is to show the future Midshipmen that PT can be a stress reliever NOT a stress increaser IF they arrive prepared for the daily grind of military/boot camp style of physical training.

Military PT is the one stress you can control simply by being prepared. The daily military indoctrination, being away from home your first time (for many), and the constant verbal challenging by your trainers is stress enough - WHY SHOW UP OUT OF SHAPE? Every year too many young men and women attend boot camp, military service academies, and police academies across the United States ill-prepared for the physical training. When this occurs, the course is adapted to unfortunately have many of these young men and women who defend our freedom and safety striving for the minimum standards. This ALL can easily be avoided if there were a bigger effort to help recruits learn how to train properly prior to attending a military / law enforcement training course. For most of the students, it was a great workout. For some, they soon realized the need to work a little harder prior to arriving next year.

That is why I am dedicated to teaching the way to ace the PFT and get into fighting shape. This is the program we did at the USNA this week which helps the students learn whether or not they are in shape or not. Anyone can get into shape - all it takes is practice.
 

Warm up - 5:00 with slow run / stretch arms and legs
Repeat 10 times:
Jumping jacks 10
Pushups - 10 (rotate thru each type:
Regular Pushups, Wide Pushups, Close Tricep Pushups, 8 Count Body Builder Pushups) (Total pushups = 100)

Ever warmed up with 100 pushups before? This is a great way to get the body started in just 5:00!
 

Repeat 3 times:
Sit ups - 1:00
(Rest one minute while you hold your partners feet)
Pushups 50 straight non-stop

When it come to sit ups - you can pace yourself and score higher - too many times people start off too fast and burn out within the first minute. Try to set your pace at 20 reps in 30 seconds which will equal 80 in 2:00. This is 15 reps above the minimum standard.
 

Super Set for pushups/sit ups
Repeat 2-3 times in 2:30 each set:
Pushups - 10
Crunches - 20
Wide pushups- 10
Reverse crunches - 20
Close Pushups - 10
Double crunches - 20

The above superset is a great way to build a foundation in respect to adding pushups to your PFT score. Mixing in maximum rep sets is another great way to increase your scores.
 

Stretch 5:00
Run 1-2 miles

If you REALLY need help on running, it is recommended to use the 2 mile option for 2 months before picking up the mileage to 3 miles track workout as seen on StewSmith.com articles about running faster and properly.

Any questions??

You can e-mail Stew Smith at Stew@stewsmith.com. Your questions will be answered either by email or as a feature in his fitness column.

There is also a free 6 week program online at www.stewsmith.com for you to download titled, "USNA Workout." The scores below are the goals to score above average on the PFT.
 

Above average scores MEN WOMEN
Pushups 80-90 50-60
Situps 80-90 80-90
1.5 mile run 9:00-9:30 11:00-11:30

Go to Boot Camp Workout - The Navy, Air Force, Marine Corp Boot Camp Workout

and you can check out the Candidate Fitness Assessment Workout for Service Academy hopefuls:

CFA and PFT Workout 

Check out the Ace the PFT article at the www.StewSmith.com Fitness Articles 

 


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

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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
Clinic DVD for Navy SEAL PST
The FBI Special Agent Test Clinic DVD

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

 

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

USMC RECON 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

The DEA Prep Workout

The FLETC Prep Workout - Ace the PEB

The State / Local Police Academy Workout

The Fire Fighter Workout
Check out the Inventions for Fitness


Seal Multi Men's Multi-Vitamin Multi-Mineral
       


Some Titles Above available in Print

BOOKS / eBOOKS / DVDs

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
Clinic DVD for Navy SEAL PST
The FBI Special Agent Test Clinic DVD

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

USMC RECON 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

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

 

 
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