Achieving mental toughness begins long before you don the uniform; it starts with the relentless pursuit of physical excellence.
Have you ever encountered the phrase, “It’s 10% Physical and 90% Mental”? This adage often echoes through the grounds of special operations training, where mental and physical challenges intertwine to forge high performing graduates out of the prepared students/recruits. While the initial impression may suggest that success lies predominantly in your mental training, the truth is far more complex. The first time you encounter such high-attrition training, you might perceive it as an all-encompassing physical endeavor. Yet, the essence of this phrase goes beyond academics and strategies; it reflects the truth that your mental fortitude often hinges on your physical preparedness.
In the quest for mental toughness, the building the link between physical fitness and mental resilience is vital. Many individuals equate rigorous training programs, particularly those of military and law enforcement, with purely physical demands. Yet, as you will discover, the mental component is paramount. This notion crystallized during my time in SEAL training, where I first encountered the adage: “If you show up out of shape, the mental is twice as hard.” In other words, if you arrive in top physical condition, you do not have to engage mental toughness as often.
Oh It Is Physical...
This was further illuminated in my head by a former college football player, whose coach had impressed upon him the significance of physical readiness. Imagine the scene: you arrive at a demanding training program, your body is unconditioned, and you are suddenly faced with the formidable reality of physical exertion that far exceeds your current capabilities. The profound importance of preparing not just to meet minimum fitness standards but to surpass them cannot be overstated.
Physical conditioning is the foundation upon which mental resilience is forged. Your personal experiences will likely echo this sentiment. When you are in peak physical shape, you will find that your capacity to manage stress, grasp complex tactical concepts, and execute tasks with precision becomes second nature. Conversely, those who only scrape the surface of fitness requirements often struggle to meet the demands placed upon them, leading to potential failure in essential skills such as land navigation, dive medicine, or firearms training. Moreover, an unprepared recruit faces an increased risk of injury even during routine physical activities, hindering not only their progress but also their opportunity to thrive in a challenging environment.
This reality underscores the necessity of striving for higher standards. When preparing for a physically demanding program—whether it’s military boot camp, special operations training, or the police/fire academy—it is imperative to transcend the minimum acceptance criteria. Research indicates that recruits who aim for only the baseline standards have a significantly lower likelihood of completing or excelling in their training endeavors.
Rule of thumb for effective preparedness should be applied to various fitness assessments. Take, for example, calisthenics: the minimum standard for pull-ups in SEAL training is 8. Yet, training to accomplish twenty provides a critical buffer, ensuring readiness during the test that is BUD/S ahead. Similarly, for push-ups and sit-ups, an increase of fifty to one hundred percent over the minimum threshold is advisable, positioning you for success. If you are going to take an entrance exam for a competitive program, don't you think you should score well above the minimum standards and even the average scores?
When it comes to cardiovascular pursuits—such as running or swimming—setting your sights on achieving a time that is one to two minutes faster than the minimum standard can significantly improve your training outcomes. For instance, if the minimum benchmark for a 1.5-mile run is set at 11 min, generating the capacity to complete it in a range of 9:00 or faster will prepare you for the rigors of the program. The swim minimum for the 500yd test is a 12:30. Most successful candidates are doing 8-9 minutes (or faster).
Though there is much more to your training than the fitness test - this test only ensures you are invited to attend training. Preparing more to actually graduate is another level of preparation and additional events such as these seen in the Physical Assessment Tools to Get TO and THROUGH Selection.
Much Can be Gained from Pre-Dawn Outdoor Winter Workouts...
The mental aspect of training is equally critical; there will be moments when fatigue and not wanting to start moving again suggests quitting is the only option. It is during these challenging times when mental toughness becomes a defining element. Your ability to push through discomfort can often distinguish those who succeed from those who falter. You do not build mental toughness through a one time event or motivational poster. You build it one day at a time - training when you do not feel like it in uncomfortable elements. Choosing to get uncomfortable when you are comfortable is another scoop of mental toughness for that day. It accumulates with more successful training days like this.
Ultimately, the commitment to elevate your standards will enhance all facets of your existence, fostering a heightened sense of personal, professional, physical, and mental excellence. Embrace the journey of preparation; your future self will thank you for the resilience and strength you build along the way.
Picture yourself mastering not just the physical demands of special operations training but also cultivating the mental fortitude required to thrive in the most testing situations. At StewSmithFitness.com, discover a treasure trove of specialized programs designed to elevate your performance and mindset where "Exceeding the Standard IS the Standard." Dive into tailored strategies and workouts that empower you to conquer both body and mind. The path to extraordinary achievement is within your reach—embrace the challenge and empower your future today.
Where to Find More Information About Optimal Performance Training Programs
Consider the long term training system of seasonal tactical fitness model as it offers the opportunity to never neglect your weaknesses, helps with flexibility and mobility, but will also put you at a level of physical abilities where you are happy with your overall ability to just about anything. We have a system where the strength and weakness dictate our training. Check it out: What is Seasonal Tactical Fitness Periodization?.
These Seasonal Tactical Fitness Periodization
programs (and other options) will walk you through each season of the year and build a body with NO weaknesses.
It's time to take control of your preparation and transform your dreams into reality. Our programs will guide you through workout techniques and strategies for success.
In closing, remember that becoming a special operator is both demanding and rewarding, a journey that will leave you feeling motivated and excited to build the needed habits and discipline to reach your goals. By proactively addressing your physical weaknesses and following a structured training approach, you'll position yourself for success in securing a contract and passing selection on your first attempt. With over 25 years of experience in tactical fitness coaching and coaching countless individuals, I understand the intricacies of preparation firsthand. My programs can be found in the Special Ops Training and Seasonal Tactical Fitness Periodization Sections at StewSmithFitness.com," which draws on proven techniques and insights that have guided many to achieve their goals. If you are unsure, ask by email at Stew@StewSmith.com. Trust in this process, stay committed to your training and foster the mindset needed to thrive in special operations. You have what it takes to succeed; now, it's time to put in the work.
Here is what you get with these special ops and periodization programs:
- Discover the step-by-step approach to eliminating your physical weaknesses, ensuring you’re fully prepared for the special operations fitness test, and earning a contract quickly.
- Weekly workouts that progress logically for the successful result.
- Focused preparation training to specifically get ready for events of selection.
- Learn how to train effectively with limited resources and turn common barriers into your strengths.
- Uncover techniques that will transform your mindset, empowering you to tackle challenges confidently and relentlessly.
There is More to StewSmithFitness.com Than You May Know
Quick Summary:
- FREE Fitness (all topics) / Mindset Articles and Workouts - Latest info on training for any goal! (over 1000)
- eBooks, Books and eBooks in PRINT (over 40 options)
- Spec Ops Swim Critiques on social media - YouTube, TikTok, Instagram
- Live QA / CSS Critiques Mon / Tues 9am (YouTube, TikTok, Instagram)
- Podcasts (over 200)
- Stew Smith Fitness APPs - Triad version, Pushup Push APP, Pullup Push APP, FBI workout APP
- FREE Navy SEAL Exercises Apps - iPhone, Android
- Membership Site - Get access to 100s of week of training programs and unpublished workouts we are currently doing each week. Constantly updated weekly with new articles, videos, and workouts of the week.
- Tactical Fitness Course - 80 minutes to learn how to get both TO and THROUGH spec ops selection programs.
- Online Coaching - Get personalized programming designed for your goals, abilities, time per day, days per week, equipment/facilities...etc.
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 https://www.stewsmithfitness.com now and equip yourself with the tools for success for many special ops level selection programs in the military and police world.
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
Books and eBooks Available (All Levels of Fitness)
The Specific Military / Special Ops Physical Fitness Workouts
Navy SEAL Workout Phase 1
Navy SEAL Workout Phase 2 - 3
Navy SEAL Workout Phase 4 Grinder PT
Navy SWCC Workout
Army PFT Workout (Prep For Rucking, OPAT, ACFT)
Army Special Forces / Ranger Workout
Army Air Assault School Workout
Army Airborne Workout
Advanced Running Program - Special Ops Supplement Plan
USMC RECON / MarSOC Workout
USMC OCS / TBS Workout
USMC IST and PFT
The Combat Conditioning Workout
Air Force PJ / CCT Workout Battlefield Airman Prep Course
The UBRR Upper Body Round Robin Workout / Spec Ops version
The Coast Guard Rescue Swimmer / Navy SAR Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Boot Camp Workout
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The Law Enforcement Physical Fitness Workouts
The FBI Academy Workout | FBI Workout Vol 2
The DEA Workout
The FLETC Workout - Ace the PEB
The PFT Bible: Pushups, Sit-ups, 1.5 Mile Run
The Fire Fighter Workout - Ace the CPAT
Calisthenics and Cardio
Online Coaching Options
Online PT CLUB - Premium Coaching -
Do you need a program that actually works for you? We can build it personally for you and your personal goals and help you fit it into your day with the equipment you have available. Let us be your training partner and coach.
Many people ask me what is the difference between the Premium Program and the Online PT CLUB Coaching. The people on either program receive personalized training from me - Stew Smith - to best fit your abilities, goals, time per day, days per week, facilities, and equipment. We communicate regularly about your progress and your feedback helps me create the next week plan for you. There is no template workout and see you later. These programs are created 1 week at a time with YOU and ME in communication to figure out how best to create the next week.
Tactical Fitness 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.
Member's Only Content / Services Program!
If you want access to years worth of workouts, favorite workouts of the week, free fitness APP, closed Facebook Group, 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.
