Summer Training Requires Smart Programming and Recovery Habits
Open Water Swimming in the Early Morning Summer Sun
Stew Smith's Summer Training Plan, part of his Seasonal Tactical Fitness Periodization (STFP) system, focuses on building muscle stamina and endurance, particularly for those preparing for military, special ops, law enforcement, or firefighting careers. It emphasizes calisthenics and cardio progression, with some strength maintenance, and is designed to help individuals peak for fitness tests and long training days. Increasing work capacity while maintaining and improving overall durability are the primary and secondary goals of this training cycle.
Key aspects of Stew Smith's summer training plan include:
· Calisthenics and Cardio Emphasis:
The program prioritizes high-repetition calisthenics and endurance activities mixed with running, rucking, and swimming.
· Muscle Stamina and Endurance:
It aims to improve both muscle stamina (the ability to sustain high-repetition exercises) and endurance (the ability to perform for extended periods). This method will enhance your ability to recover quickly from extended workouts or days of training sessions.
· Seasonal Periodization:
The summer plan is part of a larger yearly cycle that shifts focus throughout the seasons but peaks on running miles per week and volume of higher repetitions.
· Strength Maintenance:
While primarily focused on calisthenics and cardio, the plan includes some strength maintenance, particularly for those already possessing a solid foundation. We even see strength gains using the Block Periodization method (every 4th week we deload running/repetition volume and add a lift week).
· Become a Master of Recovery:
The importance of proper recovery is emphasized, particularly when combining high-volume cardio and calisthenics. You must be a master of recovery: nutrition, hydration/electrolyte refueling, sleep, mobility, and flexibility.
· Linear Progression:
The program employs a linear progression model for overall training volume, incorporating occasional flat-line plateaus to facilitate recovery and injury prevention, while gradually increasing the intensity and duration of workouts.
· Testing and Assessment:
The plan includes regular assessments to track progress and identify areas that require additional focus.
Examples of Programs that utilize the Primary Focus of Muscle Stamina, Endurance, and Work Capacity in Stew Smith's summer training cycle:
PST (Navy Physical Screening Test) Prep: The plan often includes preparation for military and special operations fitness tests, such as the PST, which involves swimming, push-ups, sit-ups, and a 1.5-mile run, and is easily adjustable for your specific test.
Click for Book or eBookSummer Cycle STFP Series: Calisthenics and cardio workouts (advanced). Run Max/PT Peak, Swim Progression. However, with supplemental lifts (Block Periodization model) for individuals who require a greater focus on strength rather than high mileage (such as runners, triathletes, and other endurance athletes). (Element focus: endurance (run, swim, other), muscle stamina (high reps) of calisthenics, and some load-bearing events.
Click for Book / eBookThe Upper Body Round Robin (UBRR): The Upper Body Round Robin (UBRR) has been growing more popular over the past year. It appears that a large variety of Special Operations units are not only using this test as a form of group suffering and maintenance programming, but many are also incorporating it into the selection process. Events: Pushups, Situps, Pullups, Dips, BW bench Press, Rope Climb, Toes to Bar, Shuttle run, and 5 mile run or ruck.
eBook OnlySpring / Summer Cycle (2 cycles in 1 book): Stew Smith's Spring and Summer PT / Cardio Cycle is for you if you are a stronger type athlete (strength/power athlete) and need to work on your endurance and high-repetition calisthenics and weighted activities of selection programs in your future.
Calisthenics and Cardio Workout: Complete with Beginner, Intermediate, and Advanced sections in this single program. This is a solid progression for individuals new to calisthenics and those who are new to running or swimming workouts.
Who is it for?
The summer training plan is designed for:
- Individuals preparing for military, special operations, law enforcement, or firefighting selection programs.
- Athletes who need to improve their muscle stamina and endurance.
- Those who prefer a structured, progressive training program.
- Those who want a break from just lifting and want to work on other areas.
Don't Forget to Prepare for the Heat/Humidity with these Summer Habits
Time to Get Mentally Ready!
How do you coach mental and physical toughness? The book below is a comprehensive 100-page guide that explains 25 years of my coaching, available also as an ebook, audiobook, and video training course. Visit Stew Smith Fitness to learn about comprehensive training programs designed to help you excel in your Army journey. This is your moment—embrace it and start training for a rewarding career today! New Never Quit Mindset Book, eBook, Audio Book, and Online Video / Audio Course
There is More to StewSmithFitness.com Than You May Know
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
Quick Summary: Here is a list of what we do at StewSmithFitness.com
- FREE Fitness (all topics) / Mindset Articles and Workouts - Latest info on training for any goal! (over 1000)
- eBooks, Books and eBooks in PRINT (over 40 options)
- Spec Ops Swim Critiques on social media -
- Live QA / CSS Critiques Mon / Tues 9am -
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Podcasts (over 200)
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- FREE Navy SEAL Exercises Apps - iPhone, Android
- Membership Site - Get access to 100s of weeks of training programs and unpublished workouts we are currently doing each week. Constantly updated weekly with new articles, videos, and workouts of the week.
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Tactical Fitness Course - 80 minutes to learn how to get both TO and THROUGH spec ops selection programs. Plus the Never Quit Mindset Course
- Online Coaching - Get personalized programming designed for your goals, abilities, time per day, days per week, equipment/facilities...etc.
Dive deeper into Tactical Athlete training and mental toughness by exploring Stew Smith Fitness Programming for the Tactical Athlete online store. Uncover the strategies and techniques elite forces use to push past physical and mental barriers. Visit https://www.stewsmithfitness.com now and equip yourself with the tools for success for many special ops-level selection programs in the military and police world.
Books and eBooks Available (All Levels of Fitness)
Navy SEAL Workout Phase 1
Navy SEAL Workout Phase 2 - 3
Navy SEAL Workout Phase 4 Grinder PT
Navy SWCC Workout
Army PFT Workout (Prep For Rucking, OPAT, & Updated AFT 2025)
Army Special Forces / Ranger Workout
Army Air Assault School Workout
Army Airborne Workout
Advanced Running Program - Special Ops Supplement Plan
USMC RECON / MarSOC Workout
USMC OCS / TBS Workout
USMC IST and PFT
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
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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
Calisthenics and Cardio
Online Coaching Options
Online PT CLUB - Premium Coaching -
Do you need a program that works for you? We can customize it to your personal goals and help you fit it into your day with the equipment you have available. Let us be your training partner and coach.
Many people ask me about the difference between the Premium Program and the Online PT CLUB Coaching. Individuals in either program receive personalized training from me, Stew Smith, tailored to fit their abilities, goals, daily time commitment, weekly schedule, facilities, and equipment. We communicate regularly about your progress, and your feedback helps me develop the plan for the following week. There is no template workout and see you later. These programs are created on a week-by-week basis, with you and me in communication to determine the best approach for the upcoming week.
Tactical Fitness 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.
Member's Only Content / Services Program!
Want access to years of workouts, favorite weekly workouts, a free fitness app, a private Facebook group, and a video and photo library of exercises? Plus, get more access to live Q&A sessions. Check out the Stew Smith Fitness Members Section for all this and more.
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