Stew Smith Fitness Testimonials- Former Navy SEAL Stew Smith CSCS

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

Thank you very much for your help Stew! Your articles are a huge help and the Seven Week program you put together for passing the FBI PFT worked wonders.

My scores before your program:

Situps:28
300m Run: 52.1
Pushups: 25
1.5 Mile Run: 13.26

I took the official PFT this morning did better than I ever expected.

Situps: 50 (6 points)
300m Run: 41.3 (9 points)
Pushups: 46 (4 points)
1.5 Miles Run: 11:15(3 points)

22 Points Total.

Check out new FBI APP Site - www.FBIfitnesstest.com

Just an update. I am proud to say after a lot of hydration and pushups I improved most of my scores. This morning I scored an 824 swim, 84 pushups, 100 situps, 17 pullups, and a 952 run. I did not cramp up this time which was nice. I just have to take my C-Sort and hopefully score well on that. Hopefully I will be signing a SO contract soon. I must say it is all thanks to you. Your workouts, your PST strategy dvd, and the CSS dvd really helped me a great deal. Thank you for all that you do.

I have just recently done your 10 day pushup routine. I went from a max of 60 pushups to 103. It worked great! I was wondering how i can maintain this maximum? I was hoping to do the routine once more before going to BUD's next year. I would like to have a maximum of 130-140. Is the program just as effective the second time through? Not really for 100+ but you can do it if you go to www.stewsmith.com/linkpages/pulluppushupnext.htm for more ideas on how to train EVERY OTHER day to get better scores like 100+ pushups / sit-ups and 20+ pull-ups. New Fitness APPs: Double Your Pushup. Pullups

Sir - Long time follower of your workouts, in fact I have successfully used:

- 'Complete Guide to Navy SEAL Fitness (Book / DVD)' book for Recon Indoc when I was Marine
- 'The Army Special Forces / Ranger Workout ' for Ranger School and again for SFAS
- It is the first thing I recommend to those going to SFAS. (The rucking guidance was essential)

My experience with your plans began when some USNA graduates turned me on to them when I was a Marine, I've found that if you follow them religiously, with some added weight training, you will finish in top 5% of any selection process (at least in physical terms).

Hope to make it to DC this spring and would like to train with you at your workouts in MD before next fall's event for at least a couple sessions.

If nothing else, know that and I owe a debt of gratitude to you in getting me through some physically challenging cycles.

Hey Stew,

I just finished your 6 week Air Force PJ / CCT Workout program. It has made a huge difference in my training for Pararescue. I am getting shipped out for the Air Force in about 3 months and this program has really helped me in getting in shape for indoc. Here are my scores before and after I did the 6 week workout.

PAST before:	PAST After:
1.5 Mile Run: 9:57	1.5 Mile Run: 9:22
500m Swim: 8:15	500m Swim: 7:11
Pull Ups: 18	Pull Ups: 26
Sit Ups: 92	Sit Ups: 106
Push Ups: 87	Push Ups: 118

Thanks again...I have the next 6 weeks of your training guide and feel it is pushing me in the right direction.

I just wanted to thank you for your website and all the information you provide. The information that I found on your website was easy to understand and especially so for a guy who had never really been health conscious before. I followed many of your tips and lost 75lbs two years ago and I am currently planning to finish off with another 40. I have never before been confident of the way I look and I just wanted to thank you for the help. Thanks again
Andrew

I have purchased the Navy Seal Guide to Fitness twice in my life. I first used your book to train before joining the Army. I have been the PT award in Basic Training, At Warrior Leaders Course, at the Advanced Leaders Course, I have graduated SFAS, I was the distinguished honor graduate of the Advanced Leaders Course, Pathfinder School, The reconnaissance and surveillance leaders course, and the Civil Affairs Specialist course. Thanks for your help.

Not knowing where to start I plugged in weight loss/workouts in to Google and began my search yours was my 4thsih site and it was exactly what I needed. I followed the 45 day plan, the stretching guide ( I do that every day) the work out plans the run plans, I went from 313 to currently 209 (just 9 more to go for the army and then more during basic) from not being able to do one push up to doing 70 on average every other day, from sit ups that hurt after 10 to doing 100+ with no problem, from having a rough time walking 1 mile to running 3.5 miles every other day with a 2 mile time of 19:21 (still working on that). My wife is cannot believe the different man I am today. Once again thanks for the great site. Jason

Hi stew, i have been training for almost a year now. I read your articles and your book "The complete guide to Navy Seal Fitness''. I started with just 5 pullups, 60 situps and 20 pushups, right now i'm able to do 18 pullups, 113 situps in 2 min. and 72 pushups. Thank you so much! In about 2 weeks i'll be in the navy and and never felt so prepared as now.

Thanks again as usual, you have always shot straight and your dedication is without peer. By the way, I used your push/pull program to increase my test scores, jumped from 55 in pushups to 82 and from 16 to a solid no kip, dead hang 25 both of which while wearing my assault vest. Killer two weeks though, that was tough just getting in the 220 and 68 reps daily and I wore my vest every session! R

My very first step was to check out your website again to see if there was any "goal specific" books to help on my journey and sure enough you had a book for that too! I was VERY impressed with the SWAT Workout, i could literally find nothing wrong with it since it included warmups, stretches, PT, cardio, and cooldowns; and also staggered the training to have "rest built in" to the routine by splitting up body parts. It's as if you sat down with experts in LE Fitness and literally went through the NASM textbook and designed flawless goal oriented program. Excellent work.

So I decided to buy a copy of The Special Ops Workout. upon doing further research realized you're a CSCS, no wonder SWAT was so good

. I'm just writing this email to thank you for doing all the hard work putting together such excellent programs and helping thousands of guys like me get into the field, and in my specific case, Back into the field. you really made it easy to get back in shape (well i wouldn't say easy.... LOL) and my clients LOVE some the Stew Smith inspired workouts i incorporate into their routines because its like nothing they've ever done before. Thank you very much for helping a guy get back to work. AF

Thanks you for your assistance Sir. I have always enjoyed the intense workouts in your books and the training was invaluable when I went through MARSOC A&S. Thanks again for all your help and just let me know if you need anything form me.

Stew, I just wanted to send you a quick note that my son passed the USNA CFA yesterday!!!! By watching your video, he improved his basketball throw from 41 feet to 56 feet in just a couple of weeks. You are absolutely correct � it is ALL physics (getting your left arm, torso, and right arm moving in tandem). Thank you very much for this!!!! You have a VERY satisfied customer here.

I wanted to email you and say THANK YOU! Today I passed the FBI PFT with a score of 18. This was my second time taking it and last time I scored 8, with minus two on the 1.5mile run. I downloaded your workout and used it for a couple of weeks. I had been running and PTing hard, but your program took me over the top. The event I was most concerned about the 1.5mile run seemed too easy today! I will continue your program until I get accepted into the academy and beyond. Thanks Again for all you do.

On the SEAL PST: I managed to finish the swim in 7:22 with 92 push-ups, 90 sit-ups, 18 pull-ups and 9:51 in the run. Clearly the one hiccup is my run, but I�m confident that if I get a bit more experience in boots and pants, that time will drop quickly. I can honestly tell you that I would not have come close to those PT scores without this workout series. Before I started the SEAL beginner phase, I was struggling through 50 push-ups, 50 sit-ups and a very low, 7 pull-ups. After going through the Beginner, Phase 2 and Phase 3 workouts, my scores (and confidence) have sky rocketed. Now if I can only get used to running in these boots, I may be alright!

First of all I want to thank you for the fitness information you provide for all walks of life. I've been in the Marine Corps coming up on 8 years now and I have found myself in phase 2 at the Basic Reconnaissance Course. I've been trying to get into this community since I was a boot in the fleet and the last couple years I have totally dedicated myself to obtaining the title Recon Marine. I purchased your Recon Prep a while back and I can't preach about it enough. I tell all of my Marines about the program, the design of the program is amazing and by following the program it has allowed me to push myself beyond my old limitations and I now find myself beating the younger Marines in almost all events to include the pool and long rucks (with bad knees) So again thank you! As I mentioned above I'm in phase 2 of BRC which is our Amphib phase down at NAB Coronado.

I know you have a lot of testimonials about your workout routines, well here's one more. I run cross country in high school, which is 3 miles. Last year was my best year at 24:46 minutes, but I'm 6'2'' 175 pounds. I am on day 8 of your 15 day PFT workout, which I have to run 3 miles timed. In just one week and one day, (as i didnt workout at all this summer) I went from 24:46 to 21:30 minutes!!! Thanks a lot man! I'm going to share this workout with my friend, if this improved me this much, he has a great chance of winning state this year, our senior year. After this I'm starting on the phase 1 BUD/S book then the next one and the next one to give me a chance to be a SEAL. Thanks again!

About Naval Academy Summer Seminar - Hello, I am an incoming High School Senior. I was recently at the Naval Academy this past week for the Summer Seminar, Session Two, and I greatly enjoyed doing PT with you in the morning. I have been following your website for almost five years now (since I was 13). All of your articles are incredibly useful and relevant, and people like me appreciate the time and effort you put into the articles directed at teenagers. My generation as a collective whole may not have the mental and physical fortitude our parents and grandparents had, but there are a few who possess the drive and motivation to serve our country. All we need is someone to show us the way, and your articles provide the fitness blueprint we seek. Thank you, sir, for your work over the years. You got me started on my obsessive quest for fitness, and I will never ever forget that. I regret that I did not have the opportunity to tell you this in person, but my squad leader hustled us back to our formation immediately after the conclusion of PT. Please continue to write on your website and inspire my generation to reach new heights. And yes. I did every single one of those 301 pushups, all of them off of my knees, at 6'0" and 230 lbs.

Thank you for your great work, I have read every single one of your articles. After two years of doing your workouts I have increased my dead hang pull-ups from 1 to 18, I have improved my pushups, situps, running, swimming, weight lifting maximums as well, but most of all I've gained confidence and never quit attitude and this really helps me in school. I'm pursuing a career as a emergency physician in EMS. You have definitely changed my life. Thank you

Stew, I have been using the 45 day beginner plan and it is working wonders. To date I have lost almost 25 pounds.

Stew - I'm still in the Teams and recently finished up another deployment to Iraq (#4), I just wanted to say hello. Thanks for everything that you do for our police and military and for your dedication to helping people become fit. You have always been an inspiring guy, and you were the primary influence in my decision to become a SEAL long ago. Take care. JJ

Stew - I had purchased from you several months ago and informed you I would be taking part in a Best Warrior Competition for my battalion. Your Ranger program helped me immensely, with my rucking, PT scores, and overall fitness. Though I'm a bit of a bigger guy (5'8", about 200 pounds) my practice PT test last month I almost maxed my run time for the first time ever in my Army career! The push-ups and sit-ups were almost a joke. Sadly, I did not get selected for the Best Warrior Competition which part of it I feel was injuring my right hamstring during my Kyokushin Karate class. I've been unable to run for the past few weeks but just the other day I tested my push-ups and sit-ups after a few weeks of inactivity and still managed to max both. Thanks for everything, you helped me improve far more than I ever thought I could.

Had my FBI PFT yesterday and I passed with flying colors (scored 20pts, where 12 was needed to pass). Over the past few months I had been using your pft routines and implemented your suggested diets on the days preceding the test. I felt great! Drastically improved my sprint times (came in at 45.7 for 300meters) and my 1.5 mile was 10:37 (def could improve there). I also brought the ice water bottles with me and certainly used those yesterday. Thanks again for all your help and for your recent correspondence.

I wanted to give you an update on the below email that I sent to you a while ago. I did the Pullup-push program for a second time and I went from 9-10 pullups to 18-19 pullups. Doing this program again after taking time off from it really does work. Great program!

I just wanted to take a minute to thank you for helping me achieve my life�s dream. With your help I was able to finish Navy Dive School. I�m an old guy so this is especially gratifying considering I was training daily with kids in their teens and a little over. You helped me stay motivated and with all the information on techniques to improve your PRT scores I was able to finish. Thank you again for your help. The Navy Dive School is saying I was the oldest to ever complete the training (48).

Some time back I signed up for the online personal training with a view to entering a police SAR unit. Through the workout programs and guidance provided, I was successful in obtaining my goal, so much so, that I have been transferred to a tactical where "you can be used better". I've never sweated, hurt and enjoyed myself all at the same time! Thanks to Stew for getting me in the best shape of my life, and changing the workout and eating habits of not only myself, but that of my family. Cheers

Mr Smith
I would like to thank you for the excellent running plan "Marathon Running Plann" I was suffering from extremely painful shin splints as I was trying to run everyday mostly 1.5 miles but some times 3 miles runs while swimming in the afternoons and when I was in too much pain to run.

Thanks to your plan I was able to start getting the miles up and the time down and much less pain (also a good pair of running trainers helped!)

First, I wanted to thank you for the work you do everyday for the modern warrior. In 2006, I decided to change careers and enter the law enforcement field. I was 29 years old, 5'8", 260 lbs, and unable to complete the State Police PFT. I purchased your FBI Academy / PFT Prep Workout and ritualistically followed it 6 days a week for over six months. When I applied and tested for the State Police in Feb 2007, I received superior marks on all levels, and an excellent in the 1.5 mile run. I entered academy at 31 years old and 185 lbs and excelled though academy. Again, thank you for everything you do for today's modern warrior.

These programs are great for people who want to get in shape and stay that way. I would also highly recommend them for anyone going into sports, as these are great preseason workouts. If you want to join a special ops division in the Air Force, Navy or Army, follow one of Stew's plans, you won't regret it.

I have carried around copies of your workouts from one of your earlier editions of �The Complete Guide to Navy Seal Fitness� for almost ten years now. I used them as a Midshipman and continue to utilize them (especially the pyramids and super sets) as a reservist and businessman today. Though it was never a goal of mine to be a SEAL, the workouts have worked great for me and though the pages are getting a bit tattered at this point, the 12 week program continues to be a staple part of my workouts. Thanks for sharing all the great info, and best of luck to you in your future endeavors.

I am a 38 year old, former Army infantryman - turned lawyer. After leaving the Army, having children, and moving into a fairly non-exciting & sedentary profession, I have recently found a new motivation to get back into some serious shape. I decided to research you and the SEAL workouts in general. Now, I have no delusions of ever becoming cutting edge SEAL fit. However, the SEAL fitness, training and lifestyle have always appealed to me, and I have always admired your community - (I have two SEAL buddies). In short, I just wanted to thank you for the info on your website, as well as your youtube vids. You are truly inspiring, knowledgeable, and motivating. I have even used your motivational words to set of goal of finishing my first sprint tri. Keep up the good work. Thanks again.

I've never written an email like this so that should tell you something about your site. I'm a former D1 collegiate soccer player. After sustaining a career-ending injury I've watched my muscle tone dwindle through the years until about a year ago at 28 I couldn't run without severe knee pain. I decided to do something about it and ate healthier. Just in the last few months now going on 30, I found your site and started putting it into action. Since August I've lost 24 pounds of solid fat and 3 inches off my waist. With my weight down, my knee has held up and the doctor says I shouldn't need surgery. I still have a long way to go, but I wanted to thank you for your no-nonsense site. Everything focuses on the short cuts these days (which any intelligent person knows is total BS) and you straight up put the truth out there, no gimmicks. No BS. No fees for your "secret" to success. Just a routine and links to more helpful info. I appreciate it. Thanks!

I decided I wanted to join the Army about four months ago. Since then, I've lost 45 pounds with working out and eating right. Your site was one of the major sources of information. I've been having trouble staying on track, lately - I've still got a long way to go. Today I found your story about Father Hoog - and it was just the motivation I needed. Thank you for everything!

I wanted to thank you for your swat workout . I am a 51 year old firefighter /paramedic /peace officer and was trying to become a tactical paramedic . I am presently on my third six weeks of the SWAT candidate workout and have gone from 235 to189 in weight . I could not climb the 28 ft rope on the o course and I just conquered it a week ago. I just made the team and they are sending me to schools for tactical medic and swat in the next 2 months. I'm sure you have plenty great testimonials about your books , but I wanted to give you one more and say that I would recommend it to anyone and everyone! Thanks again

I sent you an email a while back asking if your workout guides were safe for a 16 year old recruit-to-be to use. After your reply I read one of your articles about succeeding by failing. Before taking this new mindset I was only able to do 25-30 press ups, I was not only stuck on a plateau, I was firmly glued to it! And now, after about 2 months of trying to do sets of 100, I am now starting to regularly train on 3-4 sets of 50. I cannot believe the progress I have made, and it�s all down to you. Thanks so much for the great advice.

It is due to your six week USMC OCS / TBS Workout that I have been able to increase my PFT from 195 to 270 in a period of 8 weeks. I am now fully contracted to attend USMC OCS in June 2010.

Thank you STEW!! I have been working on your getting back into shape program a little over a year. I am 5ft. 7 and last year I weighted over 220 lbs., in a size 24 -26 felt horrible, depressed and eating for the sake of eating (all the wrong foods). Today one year and one month later I have lost 60 lbs! I am now in a size 14 -16. I still have about 13 -20 more lbs. to go to reach my health goal, but I feel GREAT!! One of my secrets, when ever I wanted to lose weight, is that I would never tell my self I was on a diet!!

I am also up to about 3-4 liters of water a day! That to me was my BIGGEST accomplishment!! My arthritis, joints and my over all health problems including my acne has gotten better!! At my last doctors appointment, my dr asked me what happened to me over the past year. We were looking over my health records (weight charts) over the past year, I told him about your website. He went to the programs that you have and the one that I have been on, he said that he was going to recommend your site to others that need motivation and implement some of your ideas in their health plains!!

Thanks for all your help!! I have changed my motto in life!! I am strong I am determined I will succeed!!

You have really helped me out, and I refer a lot of my customers at work to you!! One of my co workers has lost about 10 lbs, just by drinking water for a little over a month!!

Hey, Stew. I just wanted to write and say thanks for posting all of the many many articles that you have relating to military PT. I've been reading your articles for about six years now and even emailed you a few times (I was shocked when you actually emailed me back!), it's nice to see that you're still plugging away at it. You've provided some valuable guidance for me in the PT aspect of my Special Forces prep. I'm pumped b/c after these six years that I've been preparing I'm finally getting down to the application process.

I also youtubed some National Geographic Channel video of how Special Ops guys defy logic and science in physiological performance. I was glad to see you on it. I gotta say, I was pretty pumped to see how hardcore and competitive you were in dealing with that cold and knocking out a stellar time on the course. Your mental toughness is extremely motivating.

Hey Stew - with your brand new 10 Day Water Challenge I lost 12 pounds in the first 7 days and it was not from sweating!!! Man I had no idea how bloated I was - I feel great now too!!!

I used your 45 day plan to build a routine that I enjoy and look forward to every other day, and I'm generally happier now. Once I've completed that plan I'm going to pick up one of your more advanced e-books and see what other goals I can set and achieve.

I don't think I can thank you enough for answering my previous email and being as helpful as you have been to me and likely to so many others. There are many people who say they will be there for customers but don't ever come through, but you always seem ready to help others.

If it's worth mentioning - out of all the research I have done on firefighter fitness and of all the websites, publications, and information out there for firefighters, I have found and you and your partners articles to be the most helpful.

I wanted to thank you for the workout you gave me. - Drop Mile Pace - Im not lying when i say this but it only took me one week to drop my time. This past meet i had for track i dropped 10sec off my time setting a new pr time. my normal time is 5:30 i ran a 5:20:0 mile. Thank you so much it really helped me.

I wanted to express my gratitude to you for authoring the Complete Guide to Navy SEAL Fitness. I bought the book in 2000 and went through the program while in my 30s. Going through the evolutions gave me the confidence to become a better scuba diver, to overcome unemployment and single-handedly set up a mission in Panam�. I attribute almost everything I could accomplish to enduring the physical discomfort of the 12 weeks to BUD/S program. My only regret about going through the evolutions of the Complete Guide to Navy SEAL Fitness program is that I lacked knowledge of it while in the Navy myself. I wish the Complete Guide to Navy SEAL Fitness existed in the early 1990s, there�s no way to know how far I would�ve gone with the Navy.

Just wanted to say that your "Need for Speed" article has worked miracles for me! I recently had my 2nd try at the FBI PFT test and passed due to following your article exactly. I shaved an entire 2 minutes off of my 1.5 mile run (just from that article alone)! Now, I'll be following your PFT strategies, your 15-day strategy and the "Drop 2:00 off your mile pace" plans combined to further hone my fitness level to get ready for the 1st PFT at Quantico. Just wanted to say thank you for posting it and taking the time to create it. Your FBI plan was instrumental to my success in passing the test.

Hey Stew! I graduated from 2nd class navy dive school on 20th October 2009. I just wanted to send a great thanks for answering my emails about training recommendations prior to my starting school on 15jun09. Tough school that was demanding physically and mentally as you would know. By far, you have the best training methods compiled for those that want a shot at specialized military training. My workouts now consist of crossfit, running and swimming. And this is because you write these articles that specifically indicate to recruits to be flexible with their training methods. Thanks and I look forward to reading more of your "think outside the box" fitness articles.

Thank you for all the help you have given me about the US Army Rangers. I would also like to thank you about all the information and tips you have given me on physical fitness. Thanks to your fitness sections, I am able to do 24 dead hang pull-ups, 114 push-ups in 2 minutes, run a 6:30 minute mile (which I'm working on a 6:00 minute mile) and do around 95 sit-ups in 2 minutes. Again I would really like to thank you on all the helpful and useful information and advice you have given me.

I passed my FBI fit test yesterday with flying colors, and it was clearly from using your workouts. I scored the highest in my group in all events and set two new records. I ran the 300-meter in 45.92 (my past PR was 48), and I did 57 situps (past PR was 54). I did the 1.5 mile in 10:40, more than two minutes faster than when I first started on your workouts. I've also lost 40 pounds! I started in February with your Need for Speed workout, and then I bought and used your FBI eBook. Your articles on how to take the test were also very helpful. The ice bottles in the hands to keep my core cold, the sports drink for blood sugar, and the pacing and gravity tips all worked to maximize my scores.

I'm a Marine Corps. Vet. with two tours overseas since then I got out of the military and been working a regular civilian job. With that said I packed on a few pounds I went from 165 in the Marines to 228 pounds as of lately. With my civilian job not getting me anywhere I'm looking to go back into the military and wanted desperately to loose the weight and waist line. I found your website through MILITARY.COM and printed off your diet plan as well as your ab workout and I just need to say IN TWO MONTHS !!!! I LOST 70 POUNDS AND WENT FROM A 38 WAIST , TO A 31 WAIST WITH SLIGHT DEFINITION OF A SIX PACK STOMACH !!!!! Don't get me wrong I still have a ways to go till it is MORE apparent but i have been dieting to your plan and work out RELIGIOUSLY as well as running either every day or every other (Depending on how bad my shin splints hurt) but regardless , I'm running AT LEAST 2 miles a day if not more.

I was overweight as a child and struggled with my weight all through middle school. In 2007 I began working out and becoming more athletic and won the "most changed" award in my senior class, coming from a punk rock freak and transforming into a lean defensive end who could throw a mean discus. I just hoped you'd offer some good advice for how exactly I should be doing things. I've bought two of your books and I've been following their routines, which have made me what I am today and I could never thank you enough.

I want to say thanks for your Pullup-Push program, I managed to do 23 full form pull ups in the end (2 weeks). 10 was my staring point.

My client passed from 9 points to getting 15 points and passing her FBI evaluation. You are the sole reason for giving great tips and leading me to your wonderful resources to make this happen. I cannot thank you enough for this absolutely selfless gesture. Thank you once again.

Mr..Smith - I am not sure if you remember me or not - I first got started on getting back into shape around December - at that time I was around 220 lbs. wearing a size 22-24. Since then I have purchased a number of your programs and combined a little of each to make it fit me as you advised me to back in 2007. I am VERY PROUD to say because of your help, I have lost around 59 lbs. and have been able to keep it off. I went from a size 22-24 to a size 10!!

Thanks so much for the workouts and material on your site. The Pull-up Push routine really kicked off huge progress in the pull-ups. That workout, combined with dropping some body weight supercharged my performance in the pull-ups. Pulling more & weighing less was the key to that whole component of the USMC PFT. The Marine workout & the 20 Minute Circuit provided a great core body workout and got the heart rate up. I'd use that as the warm-up for my cardio later.

Dear Stew,I am 35 yrs old with some background on several sports who has been following your pt programs for sometime now. Recently I decided to follow your advice to max out on pullups, since I had been achieving 17/18 pullups for some time but had never been able to reach 20+...I did 75 pullups everyday for 10 days as a supplement to my daily program (I am following your maximum fitness guide) and after 4 days of rest I tried my maximum and I achieved 20. I was so happy that I let my hands off the bar, I honestly think I still had one or two more inside me. Keep up the good work and thank you for your programs and ideas for us all.

Just wanted to drop a quick note. My physical was yesterday. I'm about 186 lbs and had a resting HR of 50. That's never happened. I haven't been this light since college. This is the most fit I've ever been. I can drop and do 100 pushups with little problem, my fresh pullups are around 30, and while no runner I'm faster than I've been since high school. I'm not fast, but I can swim further than I'd thought possible. I love being in the gym, and I'm dialing in a 6 pack. Not bad for a 37 year old. Thanks, Stew. I really mean it.

My starting point in October was just 7 pull-ups, 65 sit-ups in 2 minutes, and a failed run. And I weighed 208. Today, I got 13 pull-ups, 82 sit-ups, and I did the run in under 23:30, still leaving myself time before end of year to push out more points and perhaps get to first class in the 17-26 year old category by end of year. That wasn't my goal, but I'm so close, I have to think I can squeeze out a another pull-up, a few more sit-ups and beat my run. Today I weigh 196.

Thanks a ton. On October 24, 2008 & October 25, 2008 I was in a ventilator not able to breathe from a bad asthma attack. My BP was 170 (Diastolic) � 245 ( systolic). Things could have been fatal then. When I was discharged I had no strength to walk. It is then that I was ( while resting at home ) that I came across your website. At that stage I had not been doing any serious exercises for almost 14 years except for a stint of 3 months in a gym and an occasional weight training session. I am extremely grateful to all the advises that you have given to me patiently. These advices have helped me progress a lot health wise And they All have been free. After reading all your articles and following your advice things have changed and Now I am able to lift half my bodyweight for about 150 reps in four compound exercises Squats, Bent Over Rows, Barbell Shrugs, Military Press. Since Nov-08 I have managed to exercise at least for 22 days in a month. My health can now only get better.

I purchased your Complete Guide to Navy SEAL Fitness (Book / DVD) about a year ago off Amazon and must say it has really changed my life. Therefore, I wanted to thank you for putting out all your knowledge in book form. There are so many different strategies and schools of thought out there when it comes to exercise science. I often read something in men's health one month only to be contradicted the next month in another article. So you clear and concise book has been very helpful. I have been trying as hard as possible to get in all the weekly workouts from your book but sometimes find it hard to find the time for everything. Nonetheless I have made tremendous strides in both endurance and strength. I am still a fairly slow runner 8minute miles but using your program to help with this as well. Thank You.

I would like to thank you for the PHENOMENAL pull up plan you have developed. I recently started your plan two weeks ago in an attempt to raise my pull-ups for my Marine Corps PFT. At aforementioned point I was able to accomplish 18 dead hang pull-ups. After stringently following your plan (minus some modifications for higher repetitions) I am amazed to state that I am now able to perform 25 dead hang pull-ups. I will admit that at first I was skeptical of the near miracle results promised with following the plan, however, I am now a skeptic converted. Thank you not just for this workout plan but for all of your plans provided for the betterment of not just the nations military personnel but for the American nation as a whole. Very Respectfully,

I wanted to say that of all the articles that I have read, I think yours have been the most upfront, honest, and most important, positive articles I have read. It came as a surprise to me because I don�t have a lot of positive associations with the Military, but I have found myself going back to read and re-read several of your articles because of the uplifting comments in them, and the �You- CAN- DO THIS� attitude.

I feel as if I have a lot of negative energy around me in my life currently and have found a release in exercise. I have a long way to go until I am a truly fit person as unfortunately I have become part of the statistics of America these days. However, I have been able to put a lot of the tips I have found on your webpage to use, and I feel it has helped me begin the process of rebuilding that strong, independent, and empowered person I know that I am. So Thank you for the positive energy and guidance. Please keep up the great work.

I purchased your six week pararescue program a while back. I recently went to a "selection day" for the 305th pararescue unit in Tucson, Az.......they hold their own all-day tryout to see who they want to sponsor into the field. The last time they held one, fourteen guys started, and there were only two left by the end of the day. Well, I made it through the twelve hour day after using your program for four weeks, and they honored me by inviting me to come aboard and head out for the I-course in a month or two. So, thanks for all of your help..... - Brian

I just realized that I never emailed you back to tell how the selection course went. We started the course with 57 candidates and graduated with 19 twenty days later. WOW! What a ride. I want to absolutely thank you for all your help. Your books have been invaluable. Even more so was the personal workout advice that you gave to me a couple of months before the course. I thank you very much for that. If I can ever be of assistance to you, please don't hesitate to contact me.

Day 31of the 45 day Plan = 40 standard pushups. That is forty more than I could do at day 1 - Thanks

When I was enlisted, a buddy of mine had "The Complete Guide to Navy SEAL Fitness". Workouts on a ship in the early 90s were not ideal, but we had a pull-up bar, a running machine and a rowing machine (substitute for swimming). We did pushups and other calisthenics together when we were off watch, and stayed in pretty good shape. Most of all, we challenged each other and had a damn good time.

That buddy of mine is now a Senior Chief EOD tech and I am now an Officer - recently made LCDR. We have both managed to fight off the BULGE and kept active in base-wide and regional athletic events, and been blessed with a growing family.

Your books are direct, simple, and accurate. I have seen you featured in magazines and even on the Nat Geo channel, and you represent the Navy and your SEAL brethren with professionalism and intelligence. Thanks for all of the good work you do. See you out there.

Thank you for answering all my question and you are really motivating me to continue on my journey to hopefully one day become a Navy Seal. I have been doing your 12 weeks to BUD/S program for 2 weeks now and on the Saturday of week #2, after my workout I performed 80 push ups, 80 sit-ups and 14 pull-ups. I increased my pst from 50 push ups, 50 sit-ups, and 7 pull-ups in two weeks using your program! Well I just wanted to say thanks and I will keep your informed on my progress and keep the questions coming.

Thank you for the book. I have your SEAL training book and used it before I left for Army Basic. It was a life saver. I know that this book will also be useful as I continue to train in the National Guard as a Combat Medic and your information will also help me as a Correctional Officer which is my civilian career.

After doing your Complete Guide to Navy SEAL Fitness - Here's my scores from my first PST in January to my most recent one two weeks ago.(13 weeks)

Swim - went from 13.30 to 10.10 Pushups - went from 42 to 85 Situps - went from 50 to 90 Pullups - zero to 15 Run - did not finish to 9.30

Thanks - I am almost ready!!

I just completed your PJ/CCT workout and it was AMAZING!!! The swimming exercises were ridiculously difficult but I pushed myself to make it happen. I swam a 500 in 13:00 before this...now I swim a 7:45! Your workout definitely gave me huge results and I loved your workout...

other results

Before
1.5 mile run-10:49
pu-56
su-65
pullups-12

After
1.5 mile run-9:32
pu-78
su-112
pullups-17

Lt. Smith: I wanted to thank you for your help with my wife�s training. I am proud to say that she ran the whole time and now she wants to do it again. PS: She loves to tell people that she used a Navy SEALs Training Manual to get ready. Thank you

I am a 28 year old female. I am a army brat my father retired 22 years army however, I gained weight and weighed about 250lbs. My recruiter explained I met the criteria but I needed to work hard on my weight. I started walking, cutting back but still hit a plateu around 225lbs. I needed the correct foods to not only diet but change my lifestyle. I needed the correct way to train for the pt test. Well, 6 months later I am 51lbs lighter. I can run the mile and 1/2 in the time. I didn't have much money to buy all the resources but just using your three hour diet and other resources on your website has truly changed my life. I feel better, I eat healthier and I can now pass the body fat test at MEPS. You have helped us civilians who have the heart to serve our country but not all the resources to fight the fat! I haven't finished my journey yet but I just wanted to recognize you and thank you so much for sharing resources that can help me not only become a part of our great USN but serve as a great officer in the Medical Service Corps. Thanks futuresailor

I just wanted to let you know how thankful I am for your work. When in the navy I was a Rescue Swimmer. I was diagnosed with cancer while in the Naval reserves. Due to the disease and treatment I gain a lot of weight. Got depressed and pretty much gave up. Recently I became serious about losing weight. I weighed 290 lbs in January of this year ( 2009 ). I followed the food plan and The 45 Day Beginner Program because of my weight and I had not worked out in many years. I am now at 235 lbs and feel better then I have in at least 10 years. I have checked with recruiter and I am eligible to get in Army. I still need to lose more weight and get my wheels back. I have started with the beginner program again and will continue to your other books. I feel and look great. Thank you again.

After following your diet advice, I lost 25 lbs in 5 weeks just cutting back on the sugar. Also , I have incorporated your routines in an abbreviated way into high school, collegiate and football players in the NFL over the past 16 years. Your Navy Seal Routines allow the Athletes to progress without putting undue Stress on the Tendons , Ligaments and Bursa Sacs in between the Joints, thus making for Effective Improvement better than any way on the planet.. Thanks

I just wanted to thank you so much for taking time out of your schedule to work us all out. I also wanted to let you know that 2 months prior to Summer Seminar, I was very out of shape and very worried about what I would do when June 6^th rolled around. So I searched �Summer Seminar workout� on Google and your page came up. I worked through your suggested exercises consistently and I got my mile time down from 9:50 to 7:20 (on the CFA), plus I vastly improved on pushups and sit-ups and I pretty much owe it all to you. I just wanted to let you know that you made a big impact in my life and I really wanted to thank you for everything.

Just wanted to tell you that, after sending you a couple of emails that you responded to, after asking you for the best way to prepare for the Army PFT and following three of the routines you have I passed it the first time around. I can honestly say that I would not have passed it without some type of guide and the information you presented worked for me and I haven�t taken an Army PFT since 1995 when I was 24 years old.

I emailed you a few weeks ago asking you to help me with a fitness plan for the PFT for the Sheriff program? I just wanted you to know how well I am doing. I have lost, so far, 15 pounds since we first spoke .As far as inches go, I am somewhere around a 40" waist at this time instead of 44". My thighs are considerably smaller as I am wearing pants I packed away over a year ago because I could not fit into them!

I wanted to take this opportunity to thank you for everything you do for so many people. You inspire me to want to be a better person! I workout at the gym 4-5 days a week and I drink LOADS of water. In fact, as a Diet Coke addict who drank at least 6-10 diet sodas a day and 4-5 cups of coffee for over 10 years; I am now completely off caffeine as well as soda and coffee. I feel so great there is no need for caffeine anymore! I drink water and maybe one tea a day (no sugar). I feel better, I look fantastic. I figure in a year, I will be ready physically and hopefully mentally for not only the sheriff PFT, and also that my new lifestyle will be second nature to me.

You will be hearing from me occasionally as I always have questions. But I just wanted to let you know of my progress. Thank you so much!

- Just wanted to thank you for writing "Complete Guide to Navy SEAL Fitness (Book / DVD)". I have finished the 12 week program and am now in the best shape of my life. - Michael

I have been a Sheriff's deputy for the past four years. A few months ago I applied for the Warrant Apprehension Team (Like the SWAT Team). I used several of your workouts to get in shape for the physical fitness test and I nailed it. Before using your workouts I could only do 37 push ups, 51 sit ups, 4 pull ups, and my 1.5 mile time was 12:21. My score for the test was 61 push ups, 89 sit ups, 14 pull ups, and my 1.5 mile time was 8:58.

Thanks for your service and your hard work at getting people like myself in shape.

Well it's been almost a year since I first bought your Marine OCS/TBS workout book and corresponding with you. I just got my package finished for OCS and cleared MEPS and my first PFT. Here are my scores:

Pull-ups: 20
Crunches in 2:00: 100
3-mile Run: 20:19

Score: 286

Figures from day 1 never having done any exercise or using your materials:

Pull-ups: 0
Crunches in 2:00: 80 something
3-mile Run: > 30mins

My next PFT is in a month, I was conservative on the run (not wanting to gas out at the end) so I will finally be implementing your 6-week running plan + mixtures of my own things as well as yours. I'll let you know my score but I'm going 300 or bust sir. Thanks for your general motivations and articles which have sparked a great interest in fitness.

- I just wanted to thank you for your great workout books. I am a 43-year old woman, lucky enough to have been one of that first generation that played sports and benefited from Title IX. As a consequence, I have always stayed in decent shape. But frankly, your workouts have completely changed the way I approach fitness.

- Lt. Smith,
Thought I would share the results of your training recommendations. I wrote last month for suggestions on training for high elevation events at low altitude. Finished the Bataan Memorial Death March Marathon (www.bataanmarch.com) last Sunday. 12th out of 40 in the civilian heavy division (carry a 35 lbs. rucksack). 7 hrs. 17 mins. No age groups.

I took a 3-month SEAL class at my gym and am now 9 weeks into Maximum Fitness. I love the variety, I love the exhaustion, I love the satisfaction at the end of the day. (Actually, this rest week is the toughest one yet!) I am a college professor, and I also love knowing that I'm in better shape than most of my students, male or female. So thanks. I love your workouts and everything they do. Now I just have to get my husband to do them too . . . . Best regards, Elizabeth

- My name is Tim I got one of your marine prep workouts it was a big help, and thanks for all the workout advice. I can do twice as many pullups and situps I ship out April 4th to bootcamp - my MOS is infantry - Thanks again

I purchased your beginning fitness program just 2 months ago. I am 21 and was very unhappy with the way I felt. Just getting out on my own, I am trying to establish new habits. My parents kind of brought me up on fast food. It is unbelievable how much I have changed since I bought this program. Walking into it I looked at the last 5 day set on the list and I thought to myself 'No way can I do that.' Going on about day 31 in the program I looked at your exercise worksheet and said to myself 'is that it?' It is unbelievable.

I lost nearly 30lbs during the 45 day plan. I don't know how I had the will power to do it, but I gave up soda, and all of the junk food, and adopted both your workout program and sample diet without failure for nearly 2 months now. I had to exercise even more than the workout recommended since it became too light for me after only about a week. It is amazing what happens once you get your body actually moving and provide it with the proper nutrients. I have dropped 2 pants sizes and a shirt size.

I have had everyone I know tell me that I am looking great in the past month or so. All I guess I can say is thank you. I think I am ready to upgrade to the Intermediate workout program. I feel great and every morning I wake up now and am ready to take the day on and look forward to my morning runs and evening workouts. I drink even more water now, living in Arizona the rule of thumb is to drink lots of water anyway, but I realized that I was not drinking enough. I will keep you posted on my progress. I am thinking about preparing myself for a future in the military. Thank you.

"I used to kill myself in the swim and always did poorly on the PT and run, - AJ - now I have energy to max the scores - after one pool session with Stew!"

- I trained with Alden for 10hrs over 3 days back in December. I have known Stew since well before that time and have trained with him online since then. Throughout my pursuit of the Navy and SEAL Team these two relationships are some of my most valued. I would not trade my experiences with them or the teaching they have given for anything. When I signed up with Alden, I didn't even know that the hours spent with him came with online training from Stew. Alden broke down and assessed exactly what I needed to change and stayed with me until it was right. He is an excellent motivator and made fun out of our hard training .
I arrived with a 10:30 swim and left under 9:00 with the tools to keep improving. My goal happens to be the Navy, but after the work out cycle that Stew has created I could pass any screen test with high end scores. I also have a custom 10wk work out that has taken me to an advanced level of fitness which I can reference and repeat as needed. Regardless of your plans (branch of service, Federal) etc. these men will sharpen you. Their knowledge, skills and experience are more than enough to get you dialed in... as long as you put-out completely! - Dan

Your S F / Ranger 10 weeker was the basic plan. Your rec. on 2-3 hypoxic swims was right on the mark. While I'm sure the 4000 ft. of elevation change didn't help my time, I never felt out of breath or tight chested.

- I don't think we've ever met, but I used to compete against your Naval Academy boys that you taught at the MEC Competitions between '96-'00. I was ROTC at NC State and I was always amazed me how those Academy SEAL wannabe's could run all damn day and never seem to get tired! I could beat most of them in the pool, but for the rest of the PFT, they were smoking me. Anyway, now that I have a couple of your workouts, I hope to be at their level of competition and be ready for BUD/S if the board selects me this summer. Your program is the best....LTJG Scott USN

- Currently I am in NROTC and desire to go to BUD/S. At the beginning of this semester I was in pretty good shape, but was looking to really push myself over the edge physically. I decided to do the 4 and 12 week program from your first book. I got to the 6th week of the 12 week program before school began overwhelming me. I had to put PT on the back burner so I could focus on finishing strong academically for the semester. Well, last week my unit decided to send me with some of our Semper Fi guys to Auburn for their annual USMC amphibious warrior race. My job was to take the Super PFT while our marines ran the amphib race. The Super PFT is scored the same as regular USMC scoring only one catch, in order for the extra points to count you have to at least max out all three events. (i.e. 30 pull ups, 150 sit ups, 18:00 three mile run = 400 points, but 30 pull ups, 150 sit ups, and 18:01 run = 299 points). I was very worried about how I would perform because I simply had not PTed AT ALL in well over a month and a half. At the beginning of the semester I had done 17 pull ups, 100 sit ups and 18:31 on the run.

- Hello! from NTTC Corry Station, Pensacola FL, Stew. I'd just like to say that I love your site, and your fitness books are great. I just ordered your video on SEAL fitness. I'm a Cryptologic instructor, stationed at NTTC . I am requesting, and preparing for BUD/S orders, and some of my students are joining my PT sessions. We follow some for your programs, and the students enjoy them. Thanks for putting the information out there. Thanks for you time. And keep up the good work. - CTR2 USN

"I never thought to train with the stop watch as my intensity guide." - Dave K.

"PACE - I learned how to pace myself and score better in every event." - John L.

"Stew knows what he is doing - He prepared 100's for BUD/s." - Andrew

I found the Ranger Workout very helpful. I incorporated it in the program given by the FSK (Defence Department Special Command - FSK which are stationed at HJK - H�rens Jeger Kommando).

I wanted to drop you a note of thanks for your advice on the rowing and rope work. Our Team took third in a regional adventure race and qualified for nationals. More significantly � During the ropes section (ascents and traverses), the race support people had some problems (Murphy�s law) that literally left me hanging. Thank god for those modified mountain climbers you recommended. Anyway, I really appreciate your books, help, and advice for helping me TRULY keep this 42 year old body in shape for the unexpected. Thank you again! - Scott

This past Saturday at Auburn I did 25 pull ups, 140 sit ups, and 17:53 on the run. No other person there scored as high as I did. Basically what I'm getting at is your workout program is LEGIT! I can't even imagine what my numbers would look like if I had been able to stay with the program. I can't believe I'm still in superior shape to what I was at the beginning of the semester after doing NOTHING for the last six weeks. Saturday when I got done with the run (the last portion of the PFT) I just couldn't help but laugh my rear end off. Thanks for an awesome program, Stew. Thanks for getting me over the hump. - D

"I just wanted a good workout and I got it and was sore for a week." - Antonio

Hello Stew, 2 months ago, I did your pull up-push program and I had great success. I went from 2 pullups to 10 after the 2 week period. I then got injured in a car accident and I haven't exercised for the last 3 weeks. I just tested myself on pullups and amazingly, I can still do 10 deadhang. Since your pullup-push program worked for me before, I was thinking of doing this again as I am basically starting over having taken 3 weeks off. Will it hurt to do this program again? I am thinking I will see similiar gains again and hit 16-20 pullups as it has been a while since I did this program.

I recently completed the "PFT" and scored very nicely on the 8km run with 22kg on my back I came in on 51.14, which is under the limit but I intend to improve that time down to 45 minutes. And then I bump in to an old friend whose taking part in the Marinejeger tryouts....and wants me to go there instead. The decisions one has to make..hehe.. either swimming in the tide or running around in a marsh. Anyway I just wanted to say that the program worked out nicely. Marius

"My swim times went from 10:30 to 9:00 in one hour with Stew." - Joe L.

I wanted to send you a quick email to say thanks for all your help and mentoring last week. I came away from our short time together with a lot more than faster times and increased reps. I really appreciated all the time you spent talking with me and opening my eyes a little more to what it�s really like to be a SEAL. Anyway, thanks again for your time and help. I�m looking forward to working out with you in the future (even if just online) and blowing the PFT away next time I take it for you! - Brian

We took our SWAT PT test yesterday. They are not the same events the current workouts are designed to address. However, I did 8 pull ups wearing our 22 lbs. vest, ran the 40 in 6.4 seconds wearing the vest and starting prone and ran the 1/2 mile in 3:27. The standards are 2 pull ups, 7.7 seconds for the 40 and 1/2 mile in 4:45. Even though I am the oldest guy on the team by about 10 years, my scores put me in the middle of the team scores. The training program is working. I am going to ask you to put together a 6 week PT prep program to specifically address the FBI SWAT PT test. The current workouts are designed to address the PT requirements of Paul Howe's tactical team leaders course. Thanks, J... The SWAT Workout - From Recruit to SWAT Team Member

I have taken two PFT's so far since my arrival at school. I did (in the two minute time limit) 77 push-ups, 81 sit-ups, and ran the 2-mile in 12:38. I have no doubt I scored high because I followed your workouts online. I drastically improved my push-ups, as you said I would, and I think I am definitely on the right path as far as PT goes for special forces, thanks to you. So thank you very much for helping start me down the right path to achieve my goals.

Thanks for the e-mails. Keep them coming at stew@stewsmith.com.

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.