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 4^th 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.

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Summer 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. 

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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.

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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