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

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Stew 44 Butt Kicker

Thanks for all the well wishes on my 44th birthday.  I am writing the workout below as an idea for a great group PT program for any mil, police, fire fighter candidate group.  We did this workout below for my birthday.  It was my way of introducing some new exercises the group had not seen in a while or before and also a fun way to challenge a group of young kids physically.  These type of workouts require 40-50 reps to create a challenge to young hard charging group.  Here is how it works:

Basketball or 50 yd line field (44 laps)
44 different exercises done in between each lap (44 reps of each exercise)

  Exercises to be done in between running shuttle run lap

Warm-up / stretch    

Jog 50% stretch          

Run 75% stretch         

Sprint full speed                            

Pushups

Situps

Wide pushups

Flutterkicks

Tricep pushups

Leg levers

Russian pushups

Scissors

Burpees

Crunches

Rev crunches

Double crunches

Left crunches

Right crunches

Bicycle crunches

8 count pushups

Plank pose 44 seconds

Dive bomber pushups

Cross situps

Squats

Atomic situps

Half squats

Half situps

Lunges 22 leg

Ski exercises

Heel raises

Frog hops

Dirty dogs

Wall sits

Rev pushups

Arm haulers

Birds

Ab / steps up - step on partners abs

Ab / step up - switch

Wheel barrow

Wheel barrow switch

Fireman carry

Fireman carry switch

Front carry (carry like a baby)

Front carry switch

 

Then 44 laps in the pool = 2200m with or without fins

and / or

4 mile run and 4 mile ruck with 44lbs

(somewhere during the run / swim do 4 sets of 44 pullups (2,4,6,8,10,14)

 


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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.

 
Note - "This is a commercial fitness site and not affiliated with any military / law enforcement agency -  
The writings do not imply nor infer any endorsement, either explicit or implicit, by the Federal Government or any law enforcement agency"

 

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

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

 

The Army Special Forces / Ranger Workout   | More Info SF | 

More Info 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 (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

 

Why a 52 Week Workout Cycle?


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