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Heroes of Tomorrow Training Programs at

Stew smith

Heroes of Tomorrow Training Programs 
(Information / Location / Schedule)


The Heroes of Tomorrow program was developed by former Navy SEAL Stew Smith CSCS / fitness author.  We can help prepare you for ANY profession that requires a Physical Fitness Test and YOU pay nothing for the training!  Warning - it is rather advanced but we can scale it back a bit and teach running and swimming techniques and help you build up to your goal level of fitness.

These Free Workouts are for men and women preparing for military, police, fire fighter professions (active duty or veterans too) in Severna Park Maryland - as well as other cities with volunteer trainers - See chart below:

We build tactical athletes using a Seasonal Tactical Fitness Periodization Training Model (read more). is a fitness information company focused on fitness testing programs for entrance into military, special operations, police, and fire fighting communities.  Heroes of Tomorrow is our passion and we specialize in tactical fitness - in fact - we train local young men and women for free more than 500-600 hours a year / over 3000 students.  We call them the Heroes of Tomorrow.  

Spec Ops,
Severna Park, MD

SCHEDULE 2021-22
Swimming pool/ is open but for individual lane reservations at this time due to virus. We still coach but not in big groups and in varied times through the day - see SPCC Aquatics Schedule 

Who is eligible for this training?  Those who are serving, have served, or planning on serving in the near future (military, police, fire fighters recruits / candidates). But by invitation only - so email or call to confirm availability and space for joining us. 

Fall / Winter Lift Cycle

Our Weekly Schedule:  6:00am M-F
8am on Saturday

Mon 6am - at SPCC - Upper Body Day (Lift / PT Mix) Run

Tues 6am at SPCC - Lower Body Lift / Run or Ruck 

Wed 6am at SPCC - Mobility Day - Easy Day
See link - Mobility Day

Thurs 6am at SPCC - Upper Body LIFT / Run

Fri 6am at Sandy Point State Park - Beach Run or Ruck and Leg Lift

Sat 8am - SPCC at 8am OR USNA 8am Run / PT (gate 8) - Run / Ruck / Upper  (check in to verify)

*SPCC - Severna Park Community Center (upper parking lot)

Other Cities with FREE
Heroes of Tomorrow Workouts


Instructors / Times / Locations / Contact Info
Instructor Time City Location Contact
Arizona Alex Puskarich TBD Phoenix Area depends - contact first

California Gary Rossi TBD San Diego Area or Napa - Twisted Oak Ranch various - contact first (split time btwn the two cities)  Cell


Shannon Bray TBD Denver TBD Cell
Connecticut Pat Bonis TBD South Kent Brookefield
Florida Fred Wissing Tu / Thurs / Sat TBD Pensacola local pools / track
Georgia Michael Moody TBD Columbus/Ft. Benning, GA



Tim Neighbors 2-3 days a week Alpharetta studio


Don Pump Kailua, Ewa Beach

Cell 2015383017


Tyler Graven M-W-F 1800 Sullivan, IL G-3 Health Club


Taylor Yockney TBD Sioux City  Sioux City Four Seasons (Main) Cell (208) 598-5935 


Joe Hathaway 0800 to 1000
St. John, Great Bend, Pratt TBD Cell


Stew Smith Severna Park / Annapolis
See chart above.
Massachusets Nate Lampert TBD / Evening Hopkintown Various

North Carolina

Kameron Abshire Raleigh NC weekdays
North Carolina Brad Hollingsworth TBD Wilmington
Depends - Contact First

North Carolina Rob Cannon TBD Cornelius TBD

North Carolina

Andrew Hodges, CSCS Cary, NC TBD -email to set up
Pennsylvania Rick Field Am Swim WOs Media, PA Rocky Run YMCA



Kenton Boutwell MS, CSCS
Nashville /
email me


Paul Chalk TBD San Antonio Various Locations (NW side of San Antonio)
Texas Ransom Holland
Contact for Available Times Beaumont
(plus Port Arthur Region)


Michael TBD Ogden TBD


Tyler Greason


Abbotsford, BC, & Langley, BC


Email or call prior to attending to confirm time / location of training sessions.

Programs That Are Cycles of Periodization

What elements of fitness do you need to focus on to have the ability to get TO and THROUGH Training and stay operational?  ALL OF THEM.  Getting good at all the elements of fitness is required and as your tactical journey continues, being able to structure your training so you can recover and have meaningful longevity within your career is the ultimate goal. After all, you will be older longer than you are younger in any career you choose. 

For over 20 years now, I have been coaching and writing about a form of tactical fitness periodization created for the tactical athlete candidate as well as the active duty operator.  Many questions occur during the transition from one cycle to another.  Some prefer a sharp change from running to non-impact cardio cycles, which is very helpful when feeling the peak of running overuse injuries starting to occur.  Some prefer a gradual bell curve approach to building up to a peak and a reverse progression during the transition of one cycle to another.  Here are some options as you progress through calisthenics cycles into more lifting cycles, running cycles into non-impact cardio cycles, or into sprinting high intensity interval training cycles. 

The Pipeline of Training Options: 


Navy SEAL Weight Training Book
Complete Guide to Navy SEAL Fitness Book  

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. 



Navy SEAL Workout Phase 1 Beginner Weeks 1-9 
Navy SEAL Workout Phase 2 - 3 - Intermediate Weeks 1-12 
Navy SEAL Workout Phase 4 Grinder PT - Four weeks before Hell Week

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

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. 

Personalized Training Programs
There are many more options as well as personalized training programs member's only program and the new :

Try Our Stew Smith Fitness Members Only Club - #1 Best Selling Tactical Fitness Programs

Questions?  Just email me at

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Prep: Spec Ops Periodization

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