Mistakes And Lessons Learned with Jeff Nichols and Stew Smith

Humans Are Experts at Making Mistakes!
Learn from Them and Grow

We are all human so making mistakes is a part of life - learning from those mistakes you have made as well as those mistakes by others around you is the key to growth. In this podcast, Jeff Nichols of PerformanceFirstUS.com and I discuss some of the training mistakes that are commonly done in the weight room at every level and age. 

Depending on your goals, you may have a tendency to want to overtrain, especially if you are at the special ops level of fitness required to reach goals.  Here is our podcast and additional list of mistakes we hope you can learn from before making them: 
 (also on Spotify, Apple Podcasts, Google Play - search Tactical Fitness Report) 

More Mistakes

Here is a running list of mistakes performed and experienced by myself and others around me over the years that typically led to poor performance, over-training, or injury. 

Lifting mistakes

- back to soon before full recovery of illness or injury

- too heavy lift before proper warm-up and progression

- after a period of time away from lifting, (or anything) you jump back into where you left off when you should have pulled back to where you were about a month or two prior to stopping lifting ESPECIALLY if you are on a progressive lifting cycle (heavy weight or volume)

Mixing in Lifting with Running / Calisthenics / Other Activities

 - Trying to improve in both heavy lifting and running longer distances (timed runs in the 1.5-5 mile distance range) do not mix as you will likely get good at neither at the same time. SPRINTING and AGILITY however work very well with heavy lifting / explosive workouts. 

- You can however maintain both strength / endurance together once you have progressed to where you want to be but trying to improve in both is difficult especially if pushing optimal levels for your level and goals. 

- Technique technique technique - Proper movement in all athletic activities means efficiency, less energy burned, and injury prevention. If you can get a class or instructor / coach (or at worst watch countless videos) on perfecting your form and technique.  Fail at technique and waste energy, be sub-optimal, and standby for injury. 

- Lifting and Calisthenics - Heavy weights and high volume also do not mix while trying to get good at strength and muscle stamina.  These two elements of fitness are best done in separate cycles. Whether it is hypertrophy volume with weights or calisthenics high volume, make that a different cycle altogether from your strength / power cycles.  As discussed in the video podcast, mixing lifting and calisthenics is something that works well, but make the cycle either be a higher volume or reps for muscle stamina, or add weight to calisthenics and more weight for fewer reps for strength / power. 


Calisthenic fitness test - practice these muscle stamina events - PERIOD. If you are getting tested in them, learn how to take the test long before you ever get tested in it.  That test should be a workout assessment event for you. Get used to moving and holding positions for the time and distances of the test. Practice regularly so you can assess your progress. Create a strategy that works for you through regular practice. The SEAL PST CLINIC describes how to create a strategy DEPENDING on your strengths and weaknesses. 

Running - find softer ground, better shoes, and logical progressions.  To many people start off either too fast (sprint), running too far (long slow distance), or just too often (every day).  Progress logically with a 10-15% time / distance increase each week IF you are feeling like you can handle more each week. Stay where you are or reduce miles if needed.  


Running variety: goal pace, intervals, sprints,Hills, sand, weight vest - rucksack and agility.  Your training week of running should be a mix of running types especially in the tactical fitness goals as you need to be able to handle short and fast pace without blowing a hammy, as well as longer distances/load bearing (rucking) activities for longer periods of time.  Mix in sprints, hills, intervals on all types of different surfaces (softer preferred) while you start your progression. 

Technique!  Learning HOW TO RUN is also important as you can hurt yourself when over-striding with hard heel strikes. Everything matters from breathing, arm swings, length of strides, and speed. Check out the ways to run as in this article - Evolution of Running - as many are also some of my mistakes/lessons learned.

Running for me personally is a love-hate relationship! Running year around at high mileage breaks me. Learn to cycle mileage up and down depending on the cycle you are in. This is why I developed my Solstice Running Program - When the days are longer - so are my runs - when they are shorter (winter) so are my runs.  Injury reduction even elimination! See my answer to this that saved my life. 

Running Sprinting 80% is my new 100% percent - As I have aged, I have learned that I am a few percentage points from a full sprint from pulling hips, hamstring, and calves in some way.  Goal pace for mile running - easy day, but my sprint is typically pulled back about 15-20% from full all out running these days.  The last thing I need is a severely pulled muscle that sidelines me for months so I avoid 100% sprinting on the ground. In the pool - different story!

Swimming -  technique and conditioning. You will learn one or the other first when you start. One is the hard way and one is the smart way. Learn technique, build up to goal pace swimming at whatever stroke you need.  Then to top off leg days, add scuba fins and 1-2 miles of swimming (build up to that too of course). 

Neglecting Mobility and Flexibility - Neglect these two at your own risk. Take a day or two a week to focus on both with stretching and movements of your joints, massage, foam rolling, and one of my favorites - treading water.  Running in water, doing dynamic stretches in chest deep water is LIFE CHANGING!  Try it out with more info on this article. 

 

Assess Yourself Before Your Wreck Yourself

As discussed in the video, learn how to assess yourself as a candidate throughout the process of preparing to get TO and THROUGH the training. Not just as an initial assessment, but this chart in the Assessment Tool can help you see where you meet up on the spectrum of training that will place you in the top 25% of candidates in spec ops selection programs.  See Assessment tool article and video that Jeff Nichols and I developed to help.

Related Articles:

Swimming and Treading - Spec Ops Prep

Dude - You Are Not In Swimming Shape

CSS Swimming Errors

Better Runs and Swims on the PST

Classic PST Week of Training - Pyramid, Super Sets, Max Rep Sets

Spec Ops Candidates – Is This Your Story?

Be a Better Recruit / Candidate

Spec Ops Prep – One Stop Shop Research Article

Your Mission Starts Now

Let today be the day you refuse to quit. Let today be the day you adopt a mindset that transforms setbacks into comebacks. Join the Never Quit Mindset revolution and discover your limitless potential.

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Discover The Never Quit Mindset by Stew Smith—a transformative personal development resource designed for motivated individuals seeking to break through barriers and achieve lasting success. Whether you're striving for excellence in your career, health, or personal life, this guide provides the tools to develop the discipline needed to conquer obstacles and fulfill your potential.

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.

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.  

Online Coaching Options

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


New Members' Only Content / Services Program!

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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