Do You Feel Overwhelmed by the Demands of Spec Ops Preparation And All the Options?

Feeling Overwhelmed with Special Ops Prep? Here’s a Clear Path
Preparation for special ops can be overwhelming. There is a lot to prepare for and everyone has an opinion on how you should do it. With countless training methods and advice floating around, it’s easy to feel lost. You might be asking how much to run, swim, or ruck, or whether to lift weights or do calisthenics. Let’s cut through the noise. Your focus should be on a structured approach that develops your weaknesses while maintaining your strengths.

First, determine where you currently stand. Assess Yourself. Identify your strengths and weaknesses in physical fitness areas such as standard fitness tests, running events, basic lifts of strength training, and swimming and/or rucking ability. This assessment is crucial. You need to know what you excel at and what requires improvement. If you're unsure, consider getting feedback from a coach or experienced peer who can offer a clear perspective. Finding a group of people who are like minded to train with will immediately show you how you stack up against others who may be months or years ahead of you. 


Use diagram to understand what is needed for Tactical Athlete Success

Once you have a solid understanding of your fitness profile, apply a holistic training program like the Seasonal Tactical Fitness Periodization system. This system has proven effective for over 25 years. It involves training cycles that focus primarily on improving your weaknesses while maintaining your existing strengths. This targeted approach ensures you don’t waste time training areas you already excel in while missing an undeveloped weakness, allowing you to make real progress in the areas that need it.

How Much Can You Fit Into a Week? 

Now, create a weekly training schedule. Depending on your current fitness levels,  focus on strengths and weaknesses and selection goals, this process can be many options. As a minimum, aim for a minimum of 3-4 running sessions, 4-5 swimming workouts, and two rucking sessions each week. For running, vary your distances and paces. Include fast paced interval training, goal pace running, and longer, steady-state runs. When swimming, practice both with and without fins to build versatility. Rucking should start with a manageable weight—around 20 percent of your body weight—and gradually increase as your endurance and strength builds.

Running Prior to BUDS (my opinion)

Build Up to 20 Miles a Week THEN Get Faster


Don’t forget strength training. Depending on your focus, include a mix of free weights and weighted bodyweight exercises (weight vest calisthenics). Consider lifting weights two to three times a week, with a logical split routine that makes sense for your goals. (Push - Pull - Legs, Upper / Lower / Full-body, etc..) Calisthenics are valuable too, particularly for endurance and muscle stamina. Incorporate push-ups, pull-ups, dips, squats, lunges, and core exercises into your regimen to build the muscle stamina needed for improved work capacity (and many fitness tests). Workouts like the Sand Baby Devil Murph is a type of workout that can assess your spec ops selection readiness. 



Next, add swimming drills to your weekly routine. 4-5 sessions in the pool  (or more if you suck as swimming) focusing on technique, endurance, and speed should suffice. Simple drills like alternating between freestyle and breaststroke can help build confidence. If possible, use fins during training to enhance your leg strength and kicking efficiency. Learning HOW to swim is most important, then getting in swimming shape is secondary. Here are two links to help with HOW to swim and getting into swimming shape:

CSS Help Series - Learn HOW to Swim the CSS

The 50-50 Workout - The Fastest Way to Get Faster in the Pool


So, what is the best workout for you as you prepare? The one that consistently addresses your weaknesses. The last thing you want to do is to go to selection with an undeveloped component of fitness as it will be exposed immediately. Stick to your schedule diligently, ensuring you train every day without fail (5-6 hard days and 1-2 recovery/mobility days). Document your progress, noting improvements and areas that still need work. This self-assessment will help keep you accountable and excited when you see progress.

Lastly, remember that mental preparation is as important as physical training. Develop resilience and mental toughness by challenging yourself in training. Push through tough workouts and simulate the stress you might face in training. Mental toughness will set you apart during selection processes. Working out when you do not feel like it is one more scoop of mental toughness you can access regularly. 

In summary, assess your strengths and weaknesses, apply the Seasonal Tactical Fitness Periodization system, and remain consistent in your training. With this road map, you will navigate the preparation for special ops effectively, ensuring that every workout contributes to your ultimate goal. Stay disciplined, trust your plan, and you’ll be on the right track.

If you feel overwhelmed by the demands of your preparation and want more guidance, head over to Stew Smith Fitness. Discover tailored resources and strategies specifically designed to help recruits, cadets, and candidates like you conquer your spec ops dreams.

Plus check out Stew Smith's LIVE QA sessions on Monday and Tuesday 9am (East) on YouTube, Instagram, and Facebook, or email him with questions / CSS critique requests.
(YouTube, TikTok, Instagram)

But the Seasonal Tactical Fitness Programs Will Build Optimal Performance and Specifically Address Weaknesses Each Phase

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?.    

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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

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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.  

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Online Coaching is Available with Stew Smith Fitness - Weekly Workouts created personally for you.


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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 himself (Stew@stewsmithfitness.com).  Join the tactical fitness group discussions, latest articles, LIVE QA videos, swim critiques, podcasts, and much more at the Stew Smith Tactical Fitness Training Closed Group on Skool.

 

Questions?  Just email - Stew@StewSmithFitness.com

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