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The Roadmap to Navy Special Ops Success: Master the PST, Earn Your Contract: Save Time and Money, Crush Your Training, and Secure Your Future in Special Operations

Stew smith

Ace the PST on the First Time - Earn Your Contract - This is Phase 1 of Tactical Fitness - Getting TO the Training. The biggest mistake is that people only prepare for the PST and nothing else. Remember, you have to get THROUGH the training to graduate and become a special operations team member. 

Consider the first fitness test you take as a job interview.  Prepare yourself to crush it on DAY ONE because it shows your recruiters that you are ready to go, which means less preparation work for them. Failing a fitness test repeatedly means you are under-prepared for the journey and the recruiters do not take you seriously.  

Did you know that this spells the difference between success and failure? You do not want to be the person the recruiter never calls back or never returns your calls or emails. Be a strong candidate and recruit and get treated with more respect from the beginning to the end of your recruitment process.

Don't Ask What The Minimum Standards Are - Exceeding The Standard IS The Standard

  • You will not get very far if your peak is the minimum standard on any fitness test, especially with competitive entry standards. Strive to be at the top of the recruiting class about taking physical and academic tests. Set your goals higher on the scale of passing as you will have bad days in the journey, and you will want to know that even on a bad day, you can easily pass the physical standards.

 Assess Yourself And Build A Strategy To Acing The Fitness Test

  • When it comes to taking the official PT test that could make or break your hopes to enter the next training phase, having practiced the test and creating a high standard for yourself is critical. You should know how to pace yourself to achieve competitive scores and how to push yourself to break perceived limits. Hitting new PRs combines recovery, fueling, hydration, and knowing HOW to take the PT test to perform at your best.

Save Time and Money - No need to break the bank and pay an arm and a leg for fitness training to get stellar scores on the fitness test. This program is your 1-2 programming to take you from beginner to competitive PST scores:

The Calisthenics and Cardio Program has a Beginner, Intermediate, and Advanced Training Program to take you to the next level.


The Next Level of PST Preparation Training is the Phase 1 Navy PST Workout 

This workout is for SEAL, SWCC, EOD/Diver, Rescue Swimmer, and SARC training programs. You have to ace this fitness test before Boot Camp and if you do not, you do not get to attend these programs after Boot Camp. It is ON YOU! Start training now, and do not even talk to a recruiter until you are crushing the fitness test: 

No Minimum Standard Goals:
Exceed the Standards with the Navy PST Workout

Buy Now (Book or eBook)

Crush Your Phase 2 Training - Do You want to get THROUGH the training? Then you better prepare for a load of boats and logs, longer swims with fins, and longer runs and rucks.  

If you're one of those candidates or recruits preparing for your future military, spec ops, police, or firefighter training who is serious about learning how to complete challenging tactical training program (boot camp, basic, academy, selection), then this Phase 2 of Tactical Fitness - Getting THROUGH the Training / Selection Rules holds the keys you need if you want to avoid having to deal with failing the standards, quitting, or getting injured during training. 

The Point Of This Phase 2 Of Tactical Fitness - Getting THROUGH The Training / Selection Rules Is: You Have To Specifically Prepare For The Challenges That Will Be Required Of You In Training. Sounds simple, but many of these address the things we usually are not naturally good at or even hate doing. Like running - many of us hate running. But we got good at it anyway. 

The #1 thing you need to understand with this is weaknesses are exposed on day 1 of training. Do not leave your conditioning, durability, and work capacity to chance by not being fully prepared. And that means Assessing yourself and giving yourself time to train properly so you limit weaknesses and endure the long days and nights of tactical training/selection. Don't set an arbitrary timeline to join - join when you are ready by meeting a performance starting line.

As a Candidate or recruit preparing for your future military, spec ops, police, or firefighter training, you can't neglect this list because you do not want to be the guy who fails the standards or is so out of his/her league that quitting sounds like the best option. 

Phase Two of Tactical Fitness: Completing Training / Selection & Never Think About Quitting or Worrying About Failing the Standards

Here is what you get with this program: 
- Understand the selection process and standards you need to meet

- A tailored training program designed to prepare for challenging testing events during selection that you will see again and have to pass.

- Never worry about failing the standards - Read on to get the whole story!

This newly updated workout – Navy SEAL Phase 2/3 includes 12 weeks of workouts to help you prepare to maintain high-level PST scores and get THROUGH BUD/S.

Buy Now - eBook or Book

Secure Your Future in Special Operations 

There is more to preparation than just meeting THESE fitness standards (PST + Selection Events). You must be emotionally stable to handle near-constant negative feedback, gritty enough to be uncomfortable (wet, sandy, hot/cold, tired, hungry), and capable enough to learn new tactical skills fed to you through a firehose. You must bring your A-game daily in this 6-month program called BUDS. Make sure you have put in the time to prepare for all of this. 

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.   If you want help, that’s what I do… Check out these resources that have helped spec ops candidates succeed where others have failed for the last 20+ years!

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.  

These Seasonal Tactical Fitness BLOCK Periodization programs will walk you through 4 x 4 weeks cycles with 16 weeks of each season in two programs. (32 total weeks) 

Increase Strength & Crush the PST / PAST
3 Weeks Strength - 1 Week PT / Cardio Focus 
(16 weeks)

These programs will walk you through 4 cycles with 12 weeks of each season in two programs. 

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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