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One Step At A Time - One Meal At a Time

Stew smith

Focus on the Step in Front of You -
Not the Whole Staircase

                         Looking from the top of Haiku Stairs in Hawaii

One step at a time will get you to your goal faster than sitting still worrying about the goal. Too many fail to realize their initial goal because they did not start moving forward. Maybe you don't have the best plan at first, but you can adjust course easier than you can create momentum to get moving.  Besides our plans look like this: 

As General Patton stated:

"A good plan violently executed now is better than a perfect plan executed next week."

When training for a goal, patience is a must.  But patience means taking action when you are smart enough to give yourself time to prepare mentally, physically, spiritually for what you are seeking to do.

Taking the impossible factor out of your goals is also a requirement. Often seeing is believing. Somehow that person if front of you has done what you are preparing to do. Do your research, ask questions, find a mentor, but by all means - keep moving forward. 

There will be set backs.  Expect them. Plan for these things to happen and give yourself a few contingencies when they occur. Instead of being something that requires a complete stop to your journey, it is nothing more than a mere bump in the road that you can work around. Whether these are injuries, illnesses, financial issues, or your current location, find another option to keep you moving forward with physical training, professional knowledge research, or another job to help make ends meet. There is nothing wrong with having a side gig while you focus on your main goal.  Many of us have had to work, go to school, and in our spare time prepare for other goals. These things only will make you tougher in the end and build a work ethic that will help you the rest of your life. 

Regarding Hellweek

Maybe it is Hellweek reminiscing for me right now. As I write, there is a hellweek going on  for over 50 BUD/S students - several of them I personally prepared for this journey. Hellweek is the fourth week of Navy SEAL Training. This current class started with over 200 people just a few weeks ago. The three weeks prior to Hellweek is no cake walk either and most of the class is lost due to injuries/ illness, quitting, or not meeting the physical standards. Getting TO and THROUGH this training requires a little bit of luck (not getting sick / injured) and a whole lot of preparation (building durability and physical capability).

How do you prepare for hellweek?  It takes your whole life and there is no preparing for this kick in the nuts. Eventually, the test of Hellweek is to endure the moment when it is Just You and Your Will.  There will be that moment when you cannot physically move without being in pain, discomfort, cold, wet, and sandy. You will be alone with your thoughts - what will you say to yourself?  What did you say to yourself when your alarm went off and you had to go train? What did you say to yourself when you had a choice to run a little faster or slow down and stop? What did you say to yourself after a long day of school and work and you still had to get your workout in? You may know the answer. 

Do You Want My Hellweek Advice?

Hellweek Advice - first of all good luck. You do need it. There is luck involved and you have to do all you can to avoid illness and injury by eating healthfully, sleeping when you can, and nursing your body every day of this year long journey (BUDS / SQT). You and your classmates / boat crew members need 3 things:

Fuel, Water, Electrolytes  

Make sure you are hydrating and adding salt to your meals as much as possible especially if seating profusely or seeing salt stains on your clothes, hat, getting chapped lips. Eat all you can when you can. You all need the fuel to stay warm and for energy. Remind your buddy to eat, drink, add salt / electrolytes because you will get through hellweek TOGETHER - not by yourself. Every meal matters! Everything else is up to you and how bad you want it. 

Advice to Early Teens Preparing to Serve in Special Ops

For All You Spec Ops Candidates Out There – Read

This is One Step at a Time Advice for goal achievement is very similar to the same advice I give for fitness and special ops goals. One workout at a time. Getting through training is one day at a time. During hell week it’s one meal at a time - every six hours. Eventually- you will accumulate five days of meals every six hours and you’ll be done. 

Other Spec Ops Programs / Training Options



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.  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

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

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