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Navy SEAL Info
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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.

Below 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. 

I have been doing this style of routine for over 15 years now and feel it has the been the answer to my health and lack of injuries each year.  About the only injuries I get are either ankle rolls on accident or mild tendonitis that can be rolled out pretty easily with my foam roller.  

 We are now preparing for ruck marches and lifting cycle for Fall and Winter will start this month.  The following workout is what Stew Smith's  local group of candidates training for SEALs, Special Forces, Maryland SWAT Team, AF PJ, and Fire Fighters did this week:

Workout (Nov 12-18)

Day 1

Recovery Day after PST or
Monster Mash Saturday

Light workout

Warm up with 2,4,6,8,10 pullups - in between sets do foam roller, butt kickers, high knees, side steps, stretch

Light Weight Shoulders

Pick an Exercise of each group::
Upper body Push
Upper body Pull
Lower body
Abs / Core

TRX Cycle:
squat / rows 10
squat / high rows 10
squat / biceps 10
squat / wide rows 10
chest press 10
tricep ext / stretch 10
TRX plank 1 min

Fullbody Mix #1:
Pulldowns 10,10
(wide / reverse grip)
Pushups 10-20
Arm / Shoulder Chest Stretch
Air Squats 20

Fullbody Mix #2:
DB Rows 10/arm
Bench press 15-20
Arm / Shoulder / Chest Stretch
Leg Press 15-20
plank pose 1 min
crunches 25



Day 2

Swim Mix

500m warmup any stroke

500m with fins

5 x 100m of:

50m fast freestyle 2-3 breaths per 50m
50m CSS easy- catch your breath - Repeat 50/50 5 times with little or no rest

10 x 50m sprints any stroke - rest 15-20 seconds

500m cool down any stroke


Day 3

Cardio / Lower Back

Run or Ruck Mix for 1 hour

Lower Back Plan

Day 4

Burpee Pyramid Warmup:

run 50m - 1 burpee,
run 50m - 2 burpees,
run 50m - 3 burpees ...stop at 10 burpees.

Light Stretch

Push - Pull Combo:
Repeat 3 times

Pullups - max
Dips max
(weighted 10-20lbs)

Upper / Lower Combo:
Repeat 3 times

Dead lift 5
Hang clean 5
Bench Press 10-15

Upper Push/Full Combo
Repeat 3 times
Lightweight Shoulder 5#
MJDB#2 - 5-8 (heavy)

Fullbody / Abs Combo
Repeat 3 times
KB swings 20
abs of choice 1 min

Swim / PT:
Repeat 3 times

Swim 300m fast
For the amount of time it took to swim 300m - get into the pushup position for that time.  Do 25-50 pushups / plank pose only.


Day 5

Cardio / Lower Back

Run or Ruck Mix for 1 hour

Lower Back Plan


Day 6

Run 1.5 mile run / Stretch

Pyramid / Run Mix:
Run 50m
Pullup x 2
Bear crawl, walking lunge, or burpee jumps 50m
KB Swings x 5
 - increase pullups x 2 and KB swings x 5 each set

Shoot for 10 sets

Run 1.5 mile run / stretch

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.

ABDs of Nutrition - After, Before, During Workout food / drink intake for better performance.

Surviving BUD/S

Special Thanks to Fit Deck and Stud Bar Pullups for donating to the
Heroes of Tomorrow Weight Room / Cardio Room project at the
Severna Park Community Center

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, just e-mail him

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:


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 Diabetic Prevention Workout   |  More Info   |   eBook only 

The Busy Executive Workout Routine    |  eBook only

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


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


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


The Army OCS and PFT Workout    More Info   eBook, Book


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





Surviving BUD/S

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