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TO, THROUGH, and AFTER Podcasts with Stew Smith and Others!

Stew smith 12 weeks to buds air force CCT air force pj army ranger army sf army special forces BUDS BUDs prep eddie gallagher fire fighter interviews jeff nichols marsoc mr ballen navy seal podcast recon special ops

To, Through, and After Podcast Series

The To, Through, and After Podcasts have been growing in popularity over the past year.  These are interviews that Stew Smith does with various people who have a story to tell about their journey before they decided to serve their country or communities in one of the tactical professions (military, special ops, police, fire / rescue). 

See the videos below for the shows or go to iTunes / GooglePlay podcasts and search To, Through, After with Stew Smith within the Tactical Fitness Podcast with Stew Smith programs.


To, Through and After with former US Secret Service / Protective Agent - Dr. Mary Beth Wilkas Janke ( is a former USSS Agent, International Protective Agent, Doctor of Psychology, author of The Protector and has traveled and worked in more countries than she can count. Check out this journey of her life as one of the first women in the Secret Service and beyond. 


TO, Through, and After with Eddie Gallagher - Navy SEAL (Man in the Arena)


To, Through, and After with Jason Sweet (AFPJ) / Founder  

To, Through, and After with Jake Zweig Navy SEAL (USNA) / Football Coach and more.


To, Through, and After with Navy SEAL / Contractor Jeff Byers of Frog Fuel  

To, Through, and After with Air Force Combat Controller / GO Ruck Cadre and Director of Training - DS - Dan Skidmore.

 To, Through and After with Navy SEAL Rob Dubois (

To, Through and After with Navy SEAL Will Chesney ST6 (Dog Handler of Cairo) 


To, Through and After with Navy SEAL Will Chesney ST6 (Dog Handler of Cairo)

To, Through, and After with Kaj Larsen (Navy SEAL / War Correspondent) 

To, Through, and After with Matt Schollard - (Air Force PJ - Pararescueman)

To, Through, and After with Nick Koumalatsos (USMC RECON / MarSOC Raider)

To, Through, and After with Jeff Nichols (SEAL)  (

To, Through, and After with Jason Higgins (SEAL) (

To, Through, and After with Dan Luna (retired Navy SEAL) 


To Through and After with Nick Hays (Navy SEAL)


 To Through and After with John B. Allen (Navy SEAL) 


To, Through, and After with Remi Adeleke (Part 1)


To, Through, and After with Remi Adeleke (Part 2) 

To, Through, and After with Adam LaReau (Navy SEAL / O2X Co Founder)

To, Through, and After with Doug Keisewetter (Army Special Forces / SOFlete)


To, Through, and After with Chad Williams (Navy SEAL)

To, Through, and After with Alden Mills (Navy SEAL)


To, Through, and After with Alex Griff (FireFighter) 

To, Through, and After with Jeff Gumm (Navy SEAL)


 To, Through, and After with Mario Romero (Navy SEAL / NASA Employee)


For easy access to all the Tactical FItness Report Podcasts - see my YOUTUBE Channel or see Tactical Fitness Report Podcast Page

For more info on what Stew Smith Fitness is all about see: 

Programs on Periodization and Tactical Fitness

Shortly after my first year of this type of training, I wrote Maximum Fitness which is a 52 week plan though the lift cycle is more of a bodybuilding hypertrophy program than a true powerlifting program that is has evolved into today with Navy SEAL Weight Training and Tactical Fitness programs.



After 20 years of this type of training, do not think of it as rigid.  We have adding in new elements such as kettlebells, weight vests, TRX, tires, sledgehammers, sleds, crawls and carries to enhance our program each year.  We have many favorite GO-TO workouts, but also create new workouts every day.  Trying new ideas should be part of your training to find what works for you personally. This is my 20 year story plus my 15 year fitness foundation background before I started training using these methods.

Tactical Fitness For the Athlete Over Forty


If you have been going hard for decades, consider this new Tactical Fitness Over 40 combination:  

1) Rebuilding the Foundation is for those who need to treat themselves like a beginner for a few months to recover from injury or inactivity. 

2) The Tactical Fitness for the Athlete Over 40 is more advanced level BUT teaches you periodization and how to add in longevity / mobility / flexibility training into a challenging week of training and on the job fitness. 

Previous Writings on Periodization

Periodization Training

Periodization – Do I Need It?

Periodization Advice

Multi-Sport Athlete Periodization


It depends:  The Complete Guide to Navy SEAL Fitness is a classic and focuses on high rep calisthenics and running and swimming base.  You will build up your running over 12-18 weeks to 20 miles but very fast paced focus on both the 1.5 mile run for the PST and the 4 mile timed run for weekly run test at BUDS. If you are an athlete with a strong power / strength background in lifting and not running or swimming, Navy SEAL Fitness is ideal for you. IF you need some place to start Navy SEAL Fitness is ideal for you as well because a calisthenics base / running / swimming progression is a good place to build a foundation.  Though you will likely need to spend some time in the Navy SEAL Weight Training Book OR if Navy SEAL FItness is too challenging, go with Navy SEAL SWCC, EOD, Diver, PST Phase 1 Workout.  Phase 1 is a good starting point if Navy SEAL Fitness program is too tough. 

Navy SEAL Weight Training - This is part two (winter lifting phase) of my SEAL Prep program. If you have done the Navy SEAL Fitness (12 weeks to BUDS) program a few times and need a break, this is the next program that integrates lifting with the Navy SEAL Prep training. This is ideal for people who have come from an endurance athlete background.  Athletes like swimmers and runners will also require some strength training as you will be exposed to challenges under logs and boats during the first phase and many miles of rucking 50+ lbs of backpacks and gear in 2nd and 3rd phases of BUDS.  Do not skip lifting in your year of training prep.  However, if you are coming from a powerlifting / football background, supplementing a few lifts into your endurance / muscle stamina focus plan is something you may enjoy especially if training for a year or more during your prep phase. 

Navy SEAL / SWCC, EOD, Diver Program Series - Phase 1 is what I call a beginner guide, but it is still challenging.  It is geared toward those who are scoring minimally or failing their Navy PST test - 500yd swim, pushups, situps, pullups, 1.5 mile run.  It is easier than The Complete Guide to Navy SEAL Fitness and a good prep course before attempting it. 

Phase 2 and 3 of the Navy SEAL / SWCC, EOD, Diver program is about the same level of intensity as Navy SEAL Fitness and is also a good follow-up plan after Phase 1

Phase 4 ot the Navy SEAL Key to Mental Toughness is by far my toughest workout ever created.  It resembles a day of BUDS, complete with "wet and sandy", runs after eating, high rep punishment push-ups, 4 mile timed runs, 2 mile swims with fins, log PT simulation, and even a HellWeek Simulator with 3 workouts a day.  

Tactical Fitness Series - Tactical Fitness, Tactical Strength, and Tactical Mobility is an ALL-encompassing program that focuses on lifting, calisthenics, run, ruck, swim, speed, agility, and flexibility / mobility. Many people focusing on USMC (OCS, RECON, MarSOC) Army Ranger / SF, Air Force Special Warfare, SWAT / Federal Law Enforcement, and Navy Special Warfare have done very well focusing on the Tactical Fitness Series and developing themselves into an all-round Tactical Athlete

Tactical Fitness - At the core of this program is the Tactical Fitness Test which measures 12 standards for your physical capacity, including: cardiovascular conditioning, strength, muscle coordination, and stamina. Tactical fitness means having the skills needed to save lives and extend the limits of your endurance whether you are in the military, police, firefighting professions, or just an everyday hero. Also featured in the Tactical Fitness Test called the Dirty Dozen.

Tactical Strength - Tactical Strength is the lifting program used by Stew Smith and his Military, Police, Fire Fighter fitness program called the Heroes of Tomorrow. It is designed to build strength in the upper body, legs, and core to prepare you better for any load bearing activity (rucking, boat carry, log PT, etc). The program also does not neglect cardiovascular activity and will end workouts with rucking or swimming (or other non impact options (row, bike, elliptical) if needed. The cardio workouts will be quick and fast focusing more on speed and agility than long slow distance. We also use the Tactical Strength Test to test elements of speed, agility, and strength / power.

Tactical Mobility is a comprehensive fitness guide for greater mobility, flexibility, and performance—designed for the men and women serving in military, special ops, law enforcement, emergency services. Tactical Mobility is a perfect fit for any fitness program as a stand alone "Mobility day" supplemented into your regular routine and will help you reach the pain free level of fitness. Gaining flexibility and mobility is the goal of the program and it will help with performance and help reduce injuries.

The Warrior Workout Series - If you are solid with making your own workouts, but need some ideas.  This three part series has 300 workouts (100 / book) to pick from focusing on all the elements of fitness and training programs. Each book is organized with periodization cycles in mind along with calisthenics only, weights / calisthenics mix, cardio options and more. Warrior Workout 1   -  Warrior Workout 2  -   Warrior Workout 3. 

More Options:
                                                     Tactical Fitness 40+ Series
and many more options as well as personalized training programs member's only program and the new :

Questions?  Just email me at

See more info at the Navy SEAL Articles Page






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