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Spring Training Options

Stew smith

Spring Training!
Options to Crush Your Testing and Training

Whether you need to specifically train for events of your future profession's testing or selection / training, or you need to train specific weaknesses while maintaining strengths, the following Spring Training Options are an awesome way to transition out of a Winter Lift Cycle (or power athletics season) and focus on what you need to improve.

Latest Spring Programs (Cals / Cardio Focus)

These Spring Training programs transition out of the Winter Lift Cycle by slowly reducing the weight of movements, increasing the repetitions, and running mileage in a progressive manner. Build your Pt tests, running and swimming foundations, and overall work capacity with these programs that represent the previous 4-5 years of Spring Training by our local Special Ops training groups:


Details About the Different Options:
Spring is ALL About Transition

STFP - SPRING Book / eBook option

The latest of the four part series Seasonal Tactical Fitness Periodization (Spring, Summer, Fall, Winter) offers a reduction in weights by adding weight vests, TRX, or sandbags to calisthenics and a steady increase of repetitions. We transition out of the heavier lifts / lower reps and miles running into more reps and miles to focus more on muscle stamina and cardio endurance (run, swim, ruck). This program also offers the BLOCK PERIODIZATION model where every 4th week we do a bit of a de-load week and lift more to help with no losing many of the Winter Lift Gains (especially helpful to hard gainers). 

Spring Training - Getting TO and THROUGH Selection - Book / eBook option

The Spring Training title is our previous year of training where we first introduced a Spring Block Periodization model like the above Spring Training SFTP program. This one also specifically addresses fitness testing to get accepted into competitive programs as well as many of the challenging selection events such as longer timed runs, rucks, swims with fins, load bearing, crawling, treading, and many other skills both on land and in water. 

Spring and Summer Combo (24 weeks)
Book or eBook option

The Spring / Summer Programs are a two for one deal and takes the progression of the Spring Transition into Peak Levels of Summer training muscle stamina and endurance in all modes (run, swim, ruck). This does not have the Block Periodization model, but it is recommended to allow yourself a few de-load weeks in these type of training programs (because you will likely need them). The de-load can be a reduction of the week by 50% or you can opt to do a lift week of your choice to reduce miles and reps when feeling like the progression of more miles and reps on your joints and muscles are starting to show signs of over-use type pains. A week of mobility days or systems check weeks have also been an option over the years as a great way to reduce impact on joints and practice skills / techniques daily in the pool. 

Calisthenics and Cardio (only)
Book / eBook options 

Cals and Cardio has been a favorite starter plan for both beginners and recruits struggling with passing the PST. (swim, pushups, situps, pullups, and run). Whether you need to treat yourself like a beginner and get started again or crush the PT test events, this one program has a beginner, intermediate, and advanced progression that works! 

Do you need to build some momentum to get you out of this "winter bulking phase".  Check out the full spectrum of Calisthenics and Cardio program that has a beginner, intermediate, and advance training program. Literally for any level!  

Here is what you get: - A 30 Day Starter Plan Fitness Chart to get moving again 

- A Six Week Next Level program that progresses with miles of running / biking and meters of swimming as cardio options along with building a calisthenics base. 

- An Eight Week Advanced Spec Ops Level PST prep cycle that will focus not only on the PST, but many of the other exercises seen in grinder PTs and beat down activities (Bear crawls, fireman carries, lunges, etc).  

Why You Need a Cals and Cardio Cycle

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.  

There is More To than a You May Know

(In fact, there are more than 40 books, 1000+ articles, online coaching - and more) 

Who is Stew Smith CSCS? Coach, Trainer, Writer, PodcasterI'm the former Navy SEAL that tactical 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

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, 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 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.  

Where Optimal Performance Will Be Tested Each Day

The Specific Military / Special Ops Physical Fitness Workouts 

Navy SEAL Workout Phase 1
Navy SEAL Workout Phase 2 - 3
Navy SEAL Workout Phase 4  Grinder PT
Navy SWCC Workout

Army / Air Force Advanced Fitness / Special Ops 

Army PFT Workout (Prep For Rucking, OPAT, ACFT)
Army Special Forces / Ranger Workout
Army Air Assault School Workout
Army Airborne Workout
Air Force Special Warfare IFT / OFT / Selection Prep


Advanced Running Program - Special Ops Supplement Plan
USMC OCS / TBS Workout


The Combat Conditioning Workout
Air Force PJ / CCT Workout  Battlefield Airman Prep Course
The UBRR Upper Body Round Robin Workout / Spec Ops version


The Coast Guard Rescue Swimmer / Navy SAR Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Boot Camp Workout


The Law Enforcement Physical Fitness Workouts

The FBI Academy Workout  |   FBI Workout Vol 2  
The DEA Workout
The FLETC Workout - Ace the PEB
The PFT Bible: Pushups, Sit-ups, 1.5 Mile Run
The Fire Fighter Workout - Ace the CPAT


Online Coaching Options

Online PT CLUB - Weekly Workouts created personally for you.

New Member's Only Content / Services Program!

If you want access to years worth of workouts, many of the top eBOOKs, favorite workouts of the week, free fitness APP, closed Facebook Group, 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 (  Join the tactical fitness group discussions, latest articles, videos, podcasts at the Stew Smith Tactical Fitness Training Closed Group on Facebook.


Questions?  Just email -

At - List of Products and Services

  1. FREE Articles
  2. Podcasts and Swimming Videos (Youtube, TikTok, Instagram)
  3. eBooks
  4. Books and eBooks in PRINT
  5. Stew Smith Fitness Club membership site
  6. Online Coaching  

Stew Smith Fitness 

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