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

Meet Stew Testimonials  |  YouTube Videos  |  List of Articles  |  APP Workouts  |  FREE Workouts |   Contact / Newsletter


Summer Seminar Workout

at the U.S. Naval Academy

   At 0530am, Stew Smith, a 1991 USNA graduate and former Navy SEAL, exercised with over 800 motivated High School seniors.  Many will likely become Midshipmen at the Naval Academy after they graduate High School.  Good luck men and women in your last year of High School.  See you around Annapolis in a year or so!  Here is the workout we did on Farragut Field Tuesday morning:

Warmup - 5:00 with slow run
Repeat 10 times
Jumping jacks 10
Pushups - 10-20 (rotate thru each type)
    - Regular Pushups
    - Wide Pushups
    - Close Tricep Pushups
    - Dive Bomber Pushups
    - 8 Count Body Builder Pushups
    - Burpees, etc
     (Total pushups = 200)

Repeat three times:
Squats - 20
1/2 Squats - 20
Lunges - 10 / leg
Situps - 1:00
(Rest one minute while you hold your partners feet)

Stretch 5:00

Run 2 miles

We also learned how to pace ourselves during timed sit-up tests - just as you do the 1.5 mile timed run:  See link on Proper Situps

The Physical Training at USNA

Why show up at the Naval Academy unprepared for the physical fitness test? You would be surprised but many freshman are physically unprepared for life at the Naval Academy when they arrive. Why make life here at the Naval Academy more stressful on yourself? You have to take a running test - so run! You have to take a swimming test - so swim! And you have to do pushups and situps - so practice those calisthenics.

This training program is designed to help prepare you to achieve above average scores (not the minimum standard) when you arrive as freshmen (Plebes). For most of you, it will be a great workout. For some, you will realize that you need to work a little harder prior to arriving next year.

Here is the exact workout that you followed on Tuesday morning at Summer Seminar.

Jumping jack / pushups - do non-stop for 5:00

This is a great warmup exercise.

Leg PT - will strengthen your legs and help with your running as well. Though the best way to get better at running is to practice running!

Squats / situps superset

The object is to complete ALL of the 4 exercises in a 3:00 period. So if you are going to do 3 sets of this workout it would take you 10 minutes.

Pushups:   Wide and close pushups refer to the distance of your hands on the ground. Dive bombers mix the up and down dog pose of yoga with a pushup and the 8 count pushups mixes squat thrusts with pushups

Running on your own

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 articles about running.  Check out this FREE Running Program download:

Also - see The Running Faster, Running Properly, and all the PFT articles at

Any questions??

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

Another FREE beginner plan for weight loss and basic fitness:

Download workouts

There is also a free 6 week program online at for you to download titled, "USNA Workout."  Do this workout as many times as you have to in order to get above average scores 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 

Ace the CFA - Candidate Fitness Assessment Workout and

The NEW - PFT Clinic DVD for the Service Academy CFA - FREE Video


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


Complete List:  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

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