From Bodybuilding to Tactical Fitness: A Journey Toward Versatility
How Calisthenics, Weightlifting, and Endurance Training Builds Complete Athletes
Many fitness enthusiasts begin their journey with the desire to enhance their physique, boost athletic performance, or a mix of both. My own introduction to exercise was shaped by these motivations. At 13, I started lifting weights, guided by the popular Joe Weider bodybuilding and weightlifting books, and consistently practiced calisthenics. Calisthenics became a staple in my routine from my early school days, back when daily Physical Education was the norm and the President's Fitness Test was a competitive highlight among classmates. This solid foundation in bodyweight exercises, free weights (including both powerlifting and bodybuilding techniques), and seasonal sports like football, powerlifting, track, wrestling, and baseball, defined my fitness path through middle and high school.
Stew #50
Joining the military opened my eyes to the expansive world of fitness training. I quickly realized that fitness wasn't just about building strength or muscle. With the right combination of nutrition, resistance training, calisthenics, and cardio, you can maintain muscle mass while developing cardiovascular endurance and stamina, becoming what we now call the Tactical Athlete. This dynamic approach ensures you're not just fit but also strong, lean, and ready for various physical challenges.
Take, for example, today's most active Special Operations personnel. Their training is not just about building muscle; it's about being prepared for demanding tasks. However, if you're preparing for a Special Operations selection program, your focus should be on the specific fitness test and events required for acceptance and graduation, not the advanced workouts of active-duty operators. Most special operations pipelines last at least a year and involve high-repetition calisthenics, obstacle courses, extensive running and rucking, as well as long-distance swimming.
Why Bodybuilding Alone Is Not Enough
There's a saying that bodybuilders are the first to quit in demanding military training. While it's true that every athlete, whether endurance-based, a teenager, a heavyweight lifter, or a smaller competitor, has a weakness, bodybuilding-focused routines often fall short in tactical training environments. Programs like BUD/S, SFAS, PJ, or RECON require more than just isolation exercises and muscle group splits. They demand full-body coordination, power, and stamina.
Real-world challenges, such as those faced in the military, law enforcement, or firefighting, require your entire body to generate force, power, and speed over varying distances. Life's demands rarely isolate a single muscle group; instead, they call upon integrated, whole-body strength.
Transforming Training Styles for Tactical Success
Over the past 18 months, I have worked with individuals from a bodybuilding background to prepare them for SEAL, PJ, and Army Special Forces selection, as well as popular obstacle races, including GoRuck and Spartan Races. The training methods aren't new; they're rooted in the same styles used by elite Special Operators for decades. To excel, you need a blend of endurance in running, rucking, and swimming, as well as muscle stamina, strength, speed, agility, and core stability. Incorporating multi-joint power movements (such as power and Olympic lifts) alongside endurance training creates a body that's both strong and adaptable.
This versatility distinguishes Special Operations training from most athletic or purely aesthetic regimens. Even endurance athletes, while excelling at running or swimming, often struggle with muscle stamina or core strength when required to carry heavy loads over long distances. Once you are in these special ops units, the focus shifts to optimal performance and longevity, which requires all of the elements outlined in the diagram.
Testimonials from Transformed Athletes
· Chris: "I feel like I'm 38 going on 18. The best part—no muscle loss! Just eight weeks into your program, and I could be competition-ready for a bodybuilding show. My workouts are longer, but I've never been in this kind of shape. Yes, I might have had lower body fat before, but I've never achieved this level of overall fitness while maintaining all my muscle. I'm completely prepared for my next challenge."
Steve: "Adding rucks helped me keep my muscles even with less weight training, and the high-volume calisthenics were a real challenge. Eating enough was key, too. As you said, recovery is crucial—no more daily pushups for me at this volume. Now, I can do sets of 20 pullups and 80-100 pushups back-to-back with little rest (or as you call it, 'rest with running')."
Chandler: "I went from high school track/XC runner to ROTC scholarship, and now I'm on the Ranger Competition Team—still fast, excelling at PT, and improving at rucking every time. And yes, now I actually fill out my tank top!"
Adapting Training for Different Backgrounds
Calisthenics and cardio programs are particularly effective for powerlifters and bodybuilders seeking to lose weight and enhance their endurance for activities such as running, rucking, and swimming. If you have a strong foundation in powerlifting, incorporating flexibility training and static stretches is essential—especially when transitioning from football or powerlifting to more stamina-focused activities. While cardiovascular conditioning can be lost quickly after a short break, strength is more resilient; after a few weeks away from lifting, you can often regain previous max lifts within a month or so.
My own transformation from powerlifter/football player to competitive SEAL candidate took 18 months. The journey required a complete overhaul—not just in training methods, but in mindset and adaptability.
Learn The Never Quit Mindset Method
Click to add the stretching video, one-on-one coaching call, book, and the Never Quit Mindset Coaching Course.
There is More To StewSmithFitness.com than You May Know
Dive deeper into the world of Tactical Athlete training and mental toughness by exploring Stew Smith Fitness Programming for the Tactical Athlete online store. Uncover the strategies and techniques used by elite forces to push past physical and mental barriers. Visit StewSmithFitness.com now and equip yourself with the tools for success in many special ops-level selection programs in the military and police world.
Here is a list of what we do at StewSmithFitness.com
Who is Stew Smith? Coach, Trainer, Author, Podcaster
I'm the former Navy SEAL that special ops candidates go to for books, ebooks and online coaching to prepare themselves to get to and through intense tactical assessment and selection programs and qualify for service in their chosen tactical profession. See More at StewSmithFitness.com
Core Mission
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Tactical Fitness Training For the Candidate / Recruit: Specializing in preparing individuals for military, special ops, law enforcement, and firefighter selection programs (getting you "TO and THROUGH" training).
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Functional Training for Both Active Duty / Recruits: Utilizing a seasonal tactical fitness periodization system that balances longer workouts of running/rucking, swimming, and calisthenics during the Spring/Summer when days are longer. Then, the focus shifts in the Fall/Winter to lifting (Cals/cardio maintenance) when the days are shorter/colder. This process has 25 years of proven success building tactical athletes who improve in all areas of fitness: strength, power, speed, agility, endurance, muscle stamina, mobility, flexibility, and grip.
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Becoming an Asset for All Types: Even non-tactical athletes want to be of use in situations that require some level of fitness to get through the day. Be an asset, not a liability, in potentially dangerous situations, whether natural or man-made. Fitness can be a common denominator in successfully enduring life-or-death scenarios.
Specific Programs & Courses
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The Ageless Athlete (Fitness Over 50): A 22-week program designed for beginners to advanced trainees looking to regain fitness, flexibility, and energy.
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After training people for over 25 years now, many who started with me in the early 2000s are now in their 40s and beyond. Learning how to shift training to remain an asset while also offering longevity, flexibility, and mobility is central to this 52-week program. (4-part series)
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Tactical Fitness Course: An 80-minute course on preparing for Spec Ops selection, getting TO and THROUGH the toughest military special ops’ programs using this two-phase system.
Seasonal Tactical Fitness Periodization - A 25 Year proven system to become a tactical athlete. What is Seasonal Tactical Fitness Periodization? -
The Never Quit Mindset Book and Course:
The "Never Quit Mindset" book and course are a deep dive into building constructive habits that incrementally improve discipline, build mental toughness, and foster a Never Quit Mindset in anything you want to do.
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Specialized Workout Plans: Specific, tailored programs for Navy SEAL (Phases 1-4), SWCC, Army (SF/Ranger/Airborne), USMC MarSOC / (RECON), Air Force (PJ/CCT), Coast Guard, Law Enforcement (FBI/DEA/FLETC), Fire Fighter, and general fitness too for beginners and advanced athletes alike.
Resources and Content
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Extensive Content Library: Over 1,000 free articles, 200+ podcasts, and social media content (YouTube, TikTok, Instagram) featuring Spec Ops swim critiques and LIVE QA sessions.
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FREE Local Training for those preparing to serve! Check out HeroesofTomorrow.org for our location and schedule.
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Educational Materials: Over 40 options for eBooks, videos, printed books, podcasts (200+), and online video courses.
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Apps: Pushup Push, Pullup Push, FBI workout, and Navy SEAL exercise apps (iPhone/Android).
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LIVE QA Sessions Each Week: Monday and Tuesday, 9 am EST on social media platforms (YouTube, Instagram, Facebook) and Skool.com Tactical Fitness community.
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Online Coaching: Personalized programming based on specific goals, equipment, and your time availability.
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Membership Site: Access to hundreds of weeks of training, unpublished workouts, and exclusive content, weekly newsletter sent to subscribers with the week's latest articles, videos, and workouts (beginner/intermediate, and advanced special ops prep workouts).
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Discover the Secret to Unlocking Your Best Health After 50 (latest program developed)
As you cross the wonderful milestone of 50, you might find that your body doesn’t quite bounce back the way it used to. You’re not alone in this—many men and women in your age group are searching for ways to revive their fitness levels without feeling overwhelmed. That’s where longtime coach and fitness writer Stew Smith’s newest book, "The Ageless Athlete: Fitness Over 50," comes into play. This book may just be the spark you need to ignite your fitness journey.
Truth is, there are people over 60 and 70 doing this workout. Even the advanced section. It works and will help you progress from beginner to intermediate to advanced.
Remember, as you age, your training needs to adapt.
Have you been thinking about getting back in shape but don’t know where to start?
Imagine waking up each day with more energy, flexibility, and the drive to embrace life head-on. Stew Smith, a seasoned fitness expert with 56 years of experience, has crafted a program specifically for guys like you—men who may feel overwhelmed by fitness options or unsure what’s suitable for their age. With his 22-week plan tailored to beginners, intermediates, and advanced practitioners, you will find exactly what you need to suit your current fitness level.
New Tactical Fitness Training Course!
Getting TO the training does not guarantee you get THROUGH the training. Learn about the two phases of tactical fitness you need to develop thoroughly before getting to BUDS. Check out the Online Course - Getting TO and THROUGH Special Ops Selection.
Training is What We Do:
Need Programming for Fitness Tests and Beyond? We are all about getting you TO and THROUGH your future training program. See how that works.
New Tactical Fitness Training Course!
Getting TO the training does not guarantee you get THROUGH the training. Learn about the two phases of tactical fitness you need to develop thoroughly before getting to BUDS. Check out the Online Course - Getting TO and THROUGH Special Ops Selection.
Where to Find More Information About Optimal Performance Training Programs
When you start training again, consider the seasonal tactical fitness model. I call it A WAY to train and obviously not the only way to train. But it offers the opportunity to never neglect your weaknesses, improves flexibility and mobility, and puts you at a level of physical ability where you are happy with your overall ability to do just about anything. We have a system where the seasons dictate our training. When it is nicer outside, we tend to run and do more calisthenics. When it is colder and not so nice, we lift more, run less, and still maintain our outdoor activities with shorter runs and rucks. Check it out: Seasonal Tactical Fitness Periodization System.
Online Coaching Options
Online Coaching is Available with Stew Smith Fitness - Weekly Workouts created personally for you.
New Members' Only Content / Services Program!
If you want access to years' worth of workouts, many of the top eBOOKs, favorite workouts of the week, a free fitness APP, a closed Facebook Group, a video/picture library of exercises, and more access to LIVE Q/A sessions, check out the Stew Smith Fitness Members Section.
The dashboard below has the links to all the information, archives, videos, and links to workouts, podcasts, live Q and A lessons.
Consider this! - A Membership Program and Gain Access to Exclusive Content
(click for Fitness Club Dashboard - members only)
Best of all, if you have questions, email Stew Smith - Stew@stewsmithfitness.com. Join the tactical fitness group discussions, latest articles, LIVE QA videos, swim critiques, podcasts, and much more at the
Questions? Just email - Stew@StewSmithFitness.com
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