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Last Week Before You Start Boot Camp? Dealing with Quarantine Time, Taper, and More...

Stew smith

Try These Quarantine Workout Ideas IF Spec Ops Candidate Prior to Starting Boot Camp

About Quarantine:  New recruits march to their barracks at Fort McCoy, Wisconsin. The Navy is using the Army installation to isolate new recruits for two weeks before they go to Naval Station Great Lakes, Illinois, for boot camp. 

Should You Taper Prior to Boot Camp?
Answer - NO!

NO TAPER NEEDED - Boot Camp IS a Taper - The week before shipping out to boot camp for the Spec Ops candidate should be considered a regular training week.  No need to taper prior to boot camp as it will be an 8 week taper anyway for the Spec Ops candidate - add in a 2 week quarantine and it goes beyond taper into de-load and de-conditioning.

But...There Are Things You Can Do IF You Can Creative

See chart for ideas and split them so you build in some recovery with upper / lower / mobility days through the week.




Warmup with Pushups run Pyramid 1-15 - stretch / dynamic stretches in between

*use door, backpack, bands, etc..

100 pullups
100 pushups
100 bicep/military press
100 flutterkicks
100 leg levers
100 scissors
100 bench dips
5 min plank pose

Other option for PT test focus

Speed Pyramid 1-10-1
Pullups x1
Pushups x 2
Situps x 3
No rest..


Backpack Pyramid Squats 1-20 with 10second walk in btwn

Repeat 5 times
walk with back pack * weight 3 minutes
squats 10
lunges 10/leg
Farmerwalks 3x up/down stairs or on bench / step 10/leg
Abs of choice 2 min

*Find weight from the room – water jugs / etc..

Warmup with 5-10 min jog or bike

walk up/down flight of stairs 10 times (or steps ups on bench / chair for 3 minutes)




Easy Stretch Day

Do 10 minute sets of stretching spread throughout the day 10 times

Add in PT Reset / Planks: (do daily)
Rev Pushups -20 
Birds -20 
Arm haulers-20 
Swimmers 1 min 
Side plank 1 min (right) Plank 1 min
Side plank 1 min (left)









Do a PT Test

2 min pushup
2 min situps
pullups max

Repeat 15 times
Jumping jacks 20 seconds
Pushups 10-20
- every 5th set do max pullups and bench dips

Get used to this combo
Repeat 3 times
Flutterkicks 50
Leg Levers 50
Scissors 50

Wear backpack or carry weight if available

Repeat 10 times
Step up/downs 10 each leg
Squats 10
Lunges 10/leg






Pyramid 1-10-1

Pyramid 1-10-1 PT
Pullups x 1
Burpees x 2
Abs of choice x3
Bench Dips x 2
- Run in place or jump rope or jump jacks 3 min every odd set





MORE: Article from About 2 Week Quarantine 

More ideas in the Room:

Bicep / Rows - Use towels or sheets placed in the top of the door for TRX like rows or bicep curls.

Pullups in the Room - Use towel on top of door and do pullups on the actual door (if door is sturdy). 

Rubber Bands? -  If you can bring something in your back pack, try bands or straps for helpful tool creating. 

Back Pack - Save water bottles from meals to hold water and place in your back pack for squats, lunges, overhead presses, overhead static holds, etc. OR try the Log PT Simulation below with a heavy back pack.  

Cardio in a room -- Running in place is not the easiest or most fun activity, but when you are trapped and cannot go outside, there are a few ways to get the heart pumping. These include jump rope ideas, jumping jack variations, burpees, 8-count push-ups, squat thrusts and jumping lunges with lunge variations.

Consider the Sand Baby Murph and Get Some Log PT Simulation While on Quarantine:
(use 40-50lb back pack / sand bag)

The Sand Baby Murph

100 push press (use sandbag (SB) or back pack)
200 lunges (100/leg) or 200 / leg if you are a beast (chest carry SB)
150 squats (shoulder carry SB)
150 situps (chest carry SB)
- if not in a room, add in extra exercises like 400m runs with weight on shoulder or head every time you accumulate 100 reps with the sandbag.

Make the following a max rep set circuit and accumulate reps until you meet the goal reps for that exercise, then your circuit becomes one less exercises until all 4 exercises are complete. 

Try this without sitting the sandbag or back pack down at all.  If you need to rest, rest with it on your head or shoulder and walk around the room.  You will find the situps an actual "rest" though.  

General Tactical Fitness Training Information 

Learn How to do Seasonal Periodization to Build Tactical Athlete Skills

Twelve Questions / Answers About Mental Toughness

Quitting or Not Quitting - The Choice is YOURS  

Which Program is Right For Me - Special Ops Candidates


The Heroes of Tomorrow program was developed by former Navy SEAL Stew Smith, 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.



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

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

The Pipeline of Training Options: 


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. 

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.  

Other EBOOKS (Military, Police, Fire Fighter, Special Ops, General Fitness– Most of my programs tend to focus on getting TO and THROUGH a specific tactical training program.  So you may see a mix of all the seasons in some of these books, but if you are training long term, you can take advantage of Seasonal Periodization and save yourself some of the over-use, long term pains that tend to follow many of the tactical preparations - especially on the spec ops level of training. 

Start training today with workouts that focus on the specifics of getting to and through tactical profession training from firefighter, police, swat, military to special ops. We have programs to help you get TO and THROUGH training. We also have training programs to help you with training as you age in these professions (Tactical Fitness 40+ series).


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

At - List of Products and Services

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