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


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Mission:  We prepare men and women for any tactical profession requiring a fitness test and advanced training. 
Your fitness level may one day be the difference between life and death.  It pays to fit fitness into your schedule.
We at StewSmith Fitness help you do that.

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Tactical Fitness Conference & Monster Mash - March 2013

Most Popular Articles: 
Navy SEAL Info

Army & SF Info

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USMC Info

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Spartan 300 x 3

The term Spartan Workout is nothing new.  We used to call Run and Swim PT - Spartan Runs and Spartan Swims.  For instance, a typical Spartan Run and Swim (AKA Run PT and Swim PT) looks like this:

Spartan Run Sample (run pt) Spartan Swim Sample (swim pt)
Repeat 4-5 times Repeat 5-10 times
Run 1 mile Swim 100m sprint
Pushups 50 pushups 25
Situps 50 situps or abs of choice 25
Pullups max reps flutterkicks 25

Most everyone has heard about the Spartan 300 Workout.  It is a great workout that was used by the actors in preparation for
filming of the movie 300.  One morning, our plan was to quickly do the Spartan 300 workout below, then run and swim for the following hour:

Exercise Reps
Pull Ups 25
Deadlift 50 using 135 pounds
Push Ups 50
Box Jumps 50 using 24" box
Floor Wipers 50 holding 135 pounds at arm's length
Kettlebell or Dumbbell Clean and Press 25 reps per arm using 36 pounds
Pull Ups 25

But due to the volume of people who attended our Heroes of Tomorrow workout that morning, I had to make some changes to handle all the people in our gym.  So we created the Build Your Own Spartan 300 (with weights and one without weights).  Here is our variation on the Spartan 300:

Spartan 300 (Calisthenics only) Spartan 300 (with weights option)
pushups 50 bench press 135#  50
situps 50 thrusters - 75#   50
pullups 50 pushup rows  50 (25 / arm in pushup position)
dips 50 military press / push press   50
V sit twists 50 pulldowns 135#  50
burpees 50 dead lifts 135#  50

What?  A Double Spartan?  You bet but we are not done yet!!!

 THEN....because this is what we do, we did a version of the Spartan Swim after:

Spartan Swim after Double Spartan

start with 50 abs of choice
swim 500m - 50 abs of choice
swim 400m - 50 abs of choice
swim 300m - 50 abs of choice
swim 200m - 50 abs of choice
swim 100m - 50 abs of choice = 1500m / 300abs

Now - time for breakfast!  Enjoy

Summary:
Build Your Own Spartan:
 Pick 6 exercises for 50 reps each:  you cannot start the next exercise until you complete the previous exercise for all 50 reps.

Do both Spartans if you can...

 



  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 / 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 Advanced Maintenance and Recovery Program     |  More Info   |  eBook only

The TRX Workout eBook     |  More Info   eBook only

 Circuit Training 101 eBook      |  More Info   eBook only

Obstacle Course Race eBook      |  More Info   eBook only



The Special Forces Physical Fitness Workouts

 

Air Force PJ / CCT Workout       |  More Info  |  eBook, Book

 

The Army Special Forces / Ranger Workout   | More Info SF |  More Info Ranger   eBook, Book

 

The Army Air Assault School Workout      More Info   eBook only

 

The Army Airborne Workout     More Info   eBook only

 

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

 

USMC RECON Workout        |  More Info  |  eBook, Book

 

The Coast Guard Rescue Swimmer Workout       |  More Info   eBook, Book

 

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 (West Point, Navy, Air Force Academy)      More Info   eBook, Book

 

The Navy, Air Force, Marine Corp Bootcamp Workout      More Info   eBook, Book

 

The Army OCS and PFT Workout      More Info   eBook, Book

 

The 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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