Don't Do Cardio?
Not Smart if Military Service is in Your Future
Become a Cardio Machine without the Overuse Injuries
The Spec Ops Triathlon is a common workout evolution we do monthly to improve and maintain the needed skills seen in many military training and special ops selection programs. Mastering the run, swim with SCUBA fins, and 50lb ruck needs to be as much of your programming as lifting weights and doing calisthenics. Check out #specopstri on Instagram for some great pics and ideas to add to your workout routine.
Run - Ruck - Swim Guidance (Some Basics)
If you you hate running longer distances (anything over 100m) like I did as I transitioned from sports to becoming a member of the military, you need to read this - After 35 Years of Hating Running - Here are 10 Lessons Learned. But it does not stop there, learning to get good at rucking also has its progression rules - Rucking Progression Rules of Rucking. And of course learning how to swim and swim with fins using the combat swimmer stroke (CSS) is needed to be practiced long before joining as there are many elements you need to master (technique, swim conditioning, ankle mobility, and hips strength).
Avoid Injury: Becoming Better at Running By NOT Running TOO MUCH
I call this my triathlon athlete model of training. If you are trying to build a cardio base, you do not have to do it with countless of long slow distance miles. Most people who are non-running athletes (long distance types) will get overuse injuries in the first few weeks of tha training model. Consider making running being about 1/3 of your total cardio activity and the other 2/3 be a combination of swimming or something else like biking, rowing, elliptical, stairsteppers, or other non-running / rucking impact activity. So, instead of running an hour at a 10 minute mile pace and wonder why you got good at running slower and your knees hurt, run for 20 minutes but faster, then spend the remaining 40 minutes doing steady paced cardio with a combined swim and other cardio option. Your knees / shins will thank you for this especially if you are new to running longer distances (or running at all).
A Way to Add These Cardio Events to Your Week (And Progress from Here)
Here is a run - swim - ruck workout schedule modeled from a combination of the 50-50 Swim Workout (Navy), 50-50 Swim Workout (Air Force), Tread / Drownproofing Drills, Running with Purpose and Pace Workout, and Adding Rucking on Leg Days
If you need to work on your cardio more than your strength, do your cardio first most days, however it is wise to do these events in the order of any fitness test or event you know is going to be part of any assessment.
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Mon |
Tuesday |
Wednesday |
Thursday |
Friday |
Sat or Sun |
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Warmup plus 1 mile timed Repeat 8 times Warmup with 500m swim 10 min tread no hands |
Warmup plus 1 mile timed Hills, beach, or bleachers 15 min Ruck 2-3 miles (50lbs) |
Mobility Day Swim 10 min + Tread 10 min + drownproof workout
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Warmup plus 1 mile timed Repeat 6 times 50-50 Swim Workout
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2-3 mile run fast for time on beach, hills, if available Swim with fins 2000-3000m
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Warmup plus 4 mile timed run Optional – add in obstacle course if available for fun running Add 50-50 if you need to conditioning
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use bike, row, elliptical or more swimming in place of running if needed |
use bike, row, elliptical or more swimming in place of run/ruck if needed |
No running / rucking today any way - but add in more swim conditioning if needed |
use bike, row, elliptical or more swimming in place of running if needed |
use bike, row, elliptical o r more swimming in place of run/ruck if needed |
use bike, row, elliptical or more swimming in place of running if needed |
Add 10-15% distance / time per week to the above chart if you feel you can handle more cardio volume - otherwise keep the mileage the same and focus on make the runs / rucks / swims faster / easier to handle.
GP = goal pace for timed runs (6 min mile) or 7 min mile for runs of 4-6 miles
Bike / Row - Replace any run / ruck with non-impact if volume is getting more than you are ready for until you progress to this number of miles per week
Leg Day - Top off leg day with Ruck or swim with fins (depending on your needs USMC, Navy, AF, Army, etc)
Swim 50-50 - Use the Air Force Version if considering the AFSW Open Enlistment.
See more advanced weeks of running progression with the Running Plan to Get Your TO and THROUGH Selection.
But the Seasonal Tactical Fitness Programs Will Build Optimal Performance and Specifically Address Weaknesses Each Phase
Consider the long-term training system of the seasonal tactical fitness model as it offers the opportunity never to neglect your weaknesses, helps with flexibility and mobility, and 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 strengths and weaknesses dictate our training. Check it out: What is Seasonal Tactical Fitness Periodization?.
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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.
- 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.
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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?
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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.
- 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.
- 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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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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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.
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1 comment
The problem with modalities such as biking, swimming or rowing is that there is very little crossover to run or ruck performance beyond a broad aerobic pace. They’re good choices for recovery but I order to be successful at selection you need to putting in miles via running and rucking