Adapting Programs to Your Level of Performance and Still Reach Goals

Adapting Programs to Your Level of
Performance and Still Reach Goals

There is no one size fits all when it comes to fitness training whether doing large group PT or you preparing yourself by using a generic training program with the same goal you have. These may be a perfect fit for you or depending on your fitness level, may have to be used as more a recommended path with minor alterations needed at first.  

Generic programs that strive to reach an end result for the user like many of my published and self-published programs found at StewSmithFItness.com are solid road maps for many, but some may need to personalize them to fit their abilities. Blindly following a program (mine included) from books, internet, magazine, or a new work out partner risks you doing too much (or not enough) and potentially injuring yourself depending on your current state of fitness. Here are some solutions for you if you choose to go with generic training programs over a more personalized approach.

A quick answer for many - Do the workout you have as best you can and mark anytime you had to adjust the reps, sets, weight, mileage, or time swimming. Make them easier or harder depending on your abilities. THEN do the program again and see if you can do it without adjustments the 2nd time through. Countless people see their best results on round two of a training program. 

For many of my programs that prepare people for any of the tactical professions, there is a certain level of fitness you should have prior to starting. The harder the program (special ops level) the more you need to bring to the table with current abilities. For instance, you cannot be new to running / rucking or performing moderate levels of calisthenics and weight lifting as these programs are not designed for beginners.  That is why I made beginner programs for people who really need to build a foundation of fitness before advancing into spec ops level training programs.  

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New to Running

However, I have worked hard to progress spec ops level programming logically, but often 15 miles a week of running is too much for a beginner runner. People new to running, may want to take whatever generic program they have and cut the miles in half when starting and even that depends on their current mileage. Blindly following a program that has a 20 mile a week run plan and for the last 6 months you have not run makes as much sense as playing Marco Polo in the pool to prep for SEAL Training. 

If you see 15 miles in a training week in any program you do and you are currently running at 5 miles a week, add 15% to your 5 miles (1 mile total roughly) to the week and replace all other running miles with another form of cardio. Think triathlon training and 2/3 of your cardio should be non-impact and 1/3 of your cardio can be running while trying to transform into doing more running workouts from your non-running athletic history. Be smart and get most of your cardio aerobic base training done with a non-impact option when you first start progressing into running. 

New to Swimming

People rarely hurt themselves swimming unless they pull weird and tweak a shoulder or kick awkwardly and pull a muscle in their leg. However, technique is KEY to improving your swimming. Watch videos, send videos in for critiquing (happy to do it and I offer it with any ebook/book purchase FREE) and practice often. Then once you are able to get the 50m down to an efficient 50 second pace, the next key is to get in swimming shape to handle the 500yd / 500m swim test in many military spec ops programs (Navy SEAL / SWCC, EOD, Diver, Rescue Swimmer, Air Force Special Warfare, RECON)

Check out these article and videos and consider supplementing your swim workouts in generic programs with some of these workouts that get you in shape quickly IF you swim 4-6 days a week.

DUDE - You Are NOT in Swimming Shape

Swim and Tread Workouts 

Pull - Breathe - Kick - Glide (1 MS, 2 MS PULL)

New to Calisthenics 

Whether you are new to high reps of calisthenics, needing to crush most fitness tests as a non-lifting / running athlete, or a power lifter, you need to drop what you are good at doing to see progress in this muscle stamina development cycle. That means - runners - stop running 70 miles a week and focus on putting on some mass and PT / lift. For lifters, get out of the weight room and focus more on calisthenics and cardio.

For most runners, being lighter weight and an endurance athlete, calisthenics come easy. In fact, most runners can master calisthenics within 6-8 weeks of a training cycle, similar to veteran calisthenics and cardio enthusiasts. However, the larger individual may struggle with high-rep sets. Sure, the first few sets of a pullup or pushup are a strength exercise that are easy for the power athlete, but the 100th rep in a workout is a challenge and long progression, just as running may also be to the bigger / stronger athlete. For people who struggle with calisthenics, modify the programs by replacing challenging exercises with easier versions, such as assisted pull-ups/pulldowns, knee push-ups, assisted dips, or crunches when sit-ups become too difficult, until you build up the ability to handle more volume. See some of my favorite workouts to add volume. Many of my programs have such workouts programmed into them. 

New to Lifting

Many endurance athletes, as well as non-athletes, do not lift weights and have never lifted with any frequency or consistency to build strength. Having a foundation of strength is crucial for withstanding the load-bearing events of tactical training. From boats, logs, LONG rucks, people carry, and other heavy equipment carried over long distances, the addition of strength is going to be needed for overall durability so you do not break under the strain. That is why we lift prior to being a tactical professional but all of that depends on the journey you are taking as to how much and how long you need to lift. See a few of my assessment tools to help you understand where you need to be in your lifts prior to joining (as my recommendation).  If you are a lifter, you will likely laugh at these standards, but if you are new to lifting, like many swimmers or runners, you will be challenged in the weight room, while you laugh at the lifters trying to run and swim.   

Turning Weakness into Strength

We all have our weaknesses and they will be exposed within the first week of any special ops selection program. Many are exposed during the PT test or Prep Courses of these programs and end people's journey before they even start because they neglected glaring weaknesses. 

Turn Weaknesses into Strengths by focusing a cycle on your weakness while still able to maintain your strengths.  Learn How. 

Finally - Are you a cardio machine?  You should be if you want to go into these tactical special ops professions. Run - ruck - swim.

Get good at everything with seasonal tactical fitness periodization - strength/power, speed/agility, muscle stamina / endurance (*run,swim,ruck), flexibility, mobility, grip

How bad do you want it? This is most important.

Training is What We Do: 

Need Programming for Fitness Tests and Beyond?  We are dedicated to helping you get through and succeed in your future training program.  See how that works.  

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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.