Don't Make These Mistakes
(Insights from Stew Smith, Tactical Fitness Coach)
The path to a career in special operations and tactical professions is littered with recurring mistakes that candidates make before and during their journeys. Understanding these pitfalls can be the difference between achieving your dream and falling short at the first hurdle.
Lack of Proper Preparation
Failing Before You Even Begin - Many candidates underestimate the significance of targeted preparation. Training for special operations or tactical jobs is not a generic process; it requires a precise focus on the fitness test that grants entry into the selection process. THEN, specific training in what is to follow during selection.
· Without a deliberate approach towards the unique requirements of each selection process, candidates are doomed to face the staggering attrition rates that characterize special operations training pipelines. It happens every class - the rule of thirds: 1/3 will make it, 1/3 will fail or get injured, 1/3 do not even belong there as they are so ill-prepared, both mentally, physically, and specifically for what is to come.
Ignoring Weaknesses
Assessment is Everything - IF you are not assessing regularly, you are just guessing. Many hopefuls fail to take a hard look at their own abilities. Without proper self-assessment, you're merely guessing at what you need to improve, and guesswork leads to failure. See the Assessment Tool and see how you stack up against those who made it through!
· It's essential to focus your training on your weaknesses while maintaining your established strengths. Smart and strategic programming, such as the programs below or any of the Seasonal Tactical Fitness Periodization programming, will help you improve weaknesses and maintain strengths. This helps structure training so you improve where you’re vulnerable without losing the edge in your strong suits.
See the Special Ops Section for these programs
Immaturity and Lack of Seriousness
The journey to special operations is not for those still clinging to high school memories or adolescent mindsets. While some teenagers do pass, the dropout rate is highest among the youngest candidates who overestimate their readiness.
· Mental maturity—patience, resilience, and responsibility—is just as important (if not more) than physical strength. If you're not yet fully grown physically, you may not be ready for the demands of special operations selection. Be serious about your training, nutrition, social / leisure time, and life in general. You can still have fun, but getting into trouble and jeopardizing your recovery (nutrition, sleep, smart training) is a fast track to failing to meet the standard in a job that requires exceeding the standard.
Success requires discipline in all things. Neglecting your nutrition, skipping recovery, or treating your training as a casual affair will sabotage your progress. Tactical athletes must treat their bodies as finely tuned machines, requiring careful fueling, maintenance, and rest.
Inadequate Research Into the Job and Recruiting Process
Know Before You Go - Too many candidates walk into a recruiter’s office with little knowledge about the job or the process. Preparation is more than physical training—it’s academic, logistical, and administrative.
· Prospective candidates should read, watch, and listen to every resource available: books, podcasts, test guides, and more. They should also gather relevant paperwork, such as medical records and birth certificates, and fully understand what is required for entry.
· Most importantly, the candidate should be able to crush the fitness test before even meeting with a recruiter. Entry exams, such as the PST, IFT, or AFT, serve as gatekeepers. Arrive unprepared, and your journey ends before it begins.
Believing Boot Camp or Basic Training Will Get You in Shape
· Many assume that military basic training will whip them into shape for special ops selection. This is a costly misconception; basic training is designed to bring everyone to a standard baseline of being a sailor, marine, soldier, or airman, not to prepare you for the rigors of elite selection. You must arrive already conditioned for the challenge ahead. Let boot camp be your taper and add in extra workouts to maintain your fitness levels when you can.
Impatience with the Process
· There is no rush to the finish line. Candidates can join special operations programs well into their late twenties or even thirties. Going too soon—out of impatience or peer pressure—often leads to failure and regret. Take the time to build yourself into the best possible version before taking on the challenge. Just because you can join the military spec ops programs at 18, does not mean you should. It may take a few years to truly prepare to have a more successful chance of graduating.
A Bad Day Can Be Avoided with Water, Electrolytes, and Carbs
One of the quickest ways to end your special operations dreams is to show up for a full day of training dehydrated, unfed, and not ready to rehydrate with electrolytes and refuel with carbs throughout the day. You will either become a heat casualty or fail to meet the standards because you run out of calories to use as energy.
Eating to stay warm and eating for fuel are essential with high-calorie, nutrient-dense foods that provide all the necessary macros (carbohydrates, protein, and fats).
Mental Preparation
Phase One and Phase Two of Tactical Fitness / Spec Ops Prep aren't just physical—it’s mental. Visualize success, manage stress, and cultivate the mental and physical resilience necessary for both the test and the challenges ahead.
Take Action and Transform Your Life Today
The time to act is now! Imagine transforming into a resilient force, capable of thriving under any circumstance. By purchasing "The Never Quit Mindset Course", you’ll receive a life-changing program and immediate access to valuable insights that can be implemented right away. This is your chance to accelerate your success and become the mentally tough individual you aspire to be. Don’t miss out!
Try the Never Quit Mindset Book, eBook, AudioBook
Discover the Never Quit Mindset While Building Physical Toughness.
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
(NEW - Consulting Call) - Need personal help adjusting workouts? Worried if you are on the right track? Let Stew help.
- 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 - YouTube, TikTok, Instagram
- Live QA / CSS Critiques Mon / Tues 9am (YouTube, TikTok, Instagram)
- Podcasts (over 200)
- Stew Smith Fitness APPs - Triad version, Pushup Push APP, Pullup Push APP, FBI workout APP
- 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.
- Tactical Fitness Course - 80 minutes to learn how to get TO and THROUGH spec ops selection programs.
- 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)
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 PFT Workout (Prep For Rucking, OPAT, ACFT)
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
Just Getting Started with Training?
These Programs and Others: If Getting Started (Any Age) - The Goal is to get started, build habits with consistency, and never quit!
Don't Stop in your 40s-50s and Beyond!
I have a Full Series for 40 and Over - About when things feel like falling apart. These programs can make a life-changing difference.
The Tactical Fitness Over 40 Series Introduces What We Call Mobility Day!
These programs are not just for people over 40. If you want to become or remain an asset rather than a liability, this well-rounded training can help. We have people younger than 40 and over 50-60 doing this level of workouts as they progressively build from beginner to advanced (left to right).
The Latest Program: The Ageless Athlete-50+
I spent my 54th-55th year writing this new program! It consists of a beginner plan, an intermediate section, and an advanced workout, which I completed this year personally.
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 the difference between the Premium Program and the Online PT CLUB Coaching. The people on either program receive personalized training from me - Stew Smith - to best fit your abilities, goals, time per day, days per week, facilities, and equipment. We communicate regularly about your progress and your feedback helps me create the next week plan for you. There is no template workout and see you later. These programs are created 1 week at a time with YOU and ME in communication to figure out how best to create the next week.
Member's Only Content / Services Program!
If you want access to years' worth of workouts, favorite workouts of the week, a free fitness APP, a closed Facebook Group, a 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.
