Preparing Americans to Serve in the Military, Special Ops, Police, & Fire Fighting
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Stew on Fight Science -
National Geographic Channel
Most Popular Articles:
Also Check out Stew on Fight Science - National Geographic Channel
Stew, What Did You Do This Week?
As a fitness writer, I find I need to train people as well as personally train in order to develop new ideas, learn from group dynamics, and just stay motivated in order to produce new and innovative training programs. My personal workouts have evolved into the Heroes of Tomorrow program where I train future military, special ops, police, and fire fighters for FREE in the Severna Park / Annapolis area. I received a good question this week from an Army veteran who wants to stay fit after his Army career. He asks,
"Stew, you seem like you are still working out pretty hard what I gather is your late 30s / early 40s. What do you do? I have a decent amount of time before work and like to get up early still and get it done. What did you do this week? - 38 yr old Army Vet.
Thanks, I am turning 44 this year and still work pretty hard as you will see below. We just so happen to be in what I call Phase 3 of my Four Cycle Periodization Routine. We break it up often instead of doing the same old workout week after week. I like to change up the goals and make four different quarter goals in a 52 week cycle. Each cycle roughly takes 13 weeks and we usually peak with a Monster Mash routine or a Navy SEAL PST, AF PAST, etc to test out of one phase and start into another.
In a nutshell, it looks like this:
Phase 1 - March - May: Calisthenics Build Up to Max REP sets, and steady increase of running and swimming distance / speed.
Phase 2 - June - Sept: Max Out Calisthenics / TRX / Obstacle Courses, Faster Run Pace, Faster Swim Pace - PST Clinics
Phase 3 - Sept - Nov: Mix of Weights / KBs, Barbells - Olympic Lifts - tapering down on high rep calisthenics, less running, build up of rucking, more swimming with fins for distance. Only lifting 1-2 times a week.
Phase 4: Dec - Feb: Weights - Olympic Lifts, Still do pullups / dips (sub max - weight vest), less running, more rucking, more swimming with fins / distance. Lifting or rucking most days of the week. Shorter workouts in time and doing fewer reps / more weight is the goal this phase.
is the workout that we did this week. It is after our tough Monster Mash
Fund Raiser (4.5 hour workout) so we took it a bit easy this week in the
beginning. Next week we will get into more full body lifts and rucking /
swimming with fins.
Remember - do these workouts at your own risk, build a group of like minded exercisers and soon you will have built in motivating workouts. We do these workouts for FREE in Maryland and are working at finding more trainers to do the same in their area. These Heroes of Tomorrow Workouts are great ways to prepare for any military, law enforcement, fire fighter profession. They make an even better summer workout program for high school athletes seeking to get into shape for various Fall Sports.
Special Thanks to Fit Deck and Stud Bar Pullups for donating to the
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.
contact Stew with your comments and questions,
Books, eBooks, DVDs
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
Veteran's Fitness - Baby Boomer and a Flat Stomach | More Info | eBook only
The Busy Executive Workout Routine | eBook only
The Special Forces Physical Fitness Workouts
The Law Enforcement Physical Fitness Test Workouts