A Comprehensive Strategy from Stew Smith Fitness
Getting to and through requires a specific training strategy - learn more...
Entering the world of tactical professions—whether military, police, firefighter, or Special Operations demands far more than a desire to serve. It requires the highest caliber of physical, mental, and emotional preparation. Stew Smith Fitness, renowned for its commitment to developing tactical athletes during these beginning phases, offers a two-phase tactical fitness approach designed to maximize your chances of not just qualifying for selection, but thriving through it and ultimately graduating. Learning this process can mean the difference between success and failure.
Too many aspiring candidates underestimate the journey, focusing only on taking that first step without understanding the levels of fitness required of the path ahead. The two-phase approach aims to ensure that you are not only ready to start but also ready to finish strong. In this document, we will examine the philosophy behind these phases, the critical importance of Phase One, and why a strategic, time-invested approach is crucial for your future success in any tactical field.
The Two Phases of Tactical Fitness Preparation
· Phase One: Crush the PT Test – Your gateway into the tactical world, focused on acing the Physical Training (PT) test as soon as you take it, demonstrating to recruiters and instructors that you are a serious, prepared candidate. If you want to be taken seriously, don't fail when you first show up to take it officially.
· Phase Two: Compete and Graduate – The advanced phase, where your fitness, resilience, and adaptability are tested throughout the prolonged, grueling demands specific to your selection and training pipelines.
Each phase is distinct, requiring not only different types of preparation but also different mindsets. Candidates who do not adequately invest in both phases often find themselves lost, underprepared, or unable to complete the selection journey.
Phase One: The PST is Your First Tactical Job Interview - Don't Fail This!
What Is Phase One?
Phase One is all about first impressions—a concept that cannot be emphasized enough in the tactical professions. Imagine arriving at your first PT test, not merely hoping to get by, but intending to dominate. Your goal is not just to pass, but to excel on your very first official attempt. This not only reflects physical readiness; it signals to recruiters and instructors that you are serious, disciplined, and have invested the necessary work to become a reliable candidate. They will, in turn, take you seriously.
The Importance of Day One Performance
This first test is your job interview. Plain and simple. The recruiters, instructors, and evaluators present are looking not only at your numbers but at your attitude, preparedness, and potential. When you treat this moment with the gravity it deserves, you set yourself apart from the majority of applicants.
· Preparedness – Arriving ready to excel communicates that you respect the process and those evaluating you.
· Respect – Candidates who perform well from day one are treated with greater respect and trust from recruiters, making the remainder of the process smoother and more supportive.
· Momentum – Starting strong gives you confidence and positive momentum, which carries you through the challenges ahead.
On the other hand, failing the PT test—especially repeatedly—signals a lack of preparation, a lack of seriousness, and, quite frankly, a lack of commitment. Recruiters may begin to doubt your sincerity, and you risk being placed at the bottom of their call-back list—or never being called back at all.
Mindset: Receive Mode
Aspiring tactical professionals must put themselves in “receive mode.” This means listening actively, absorbing advice from those who have gone before, and being open to learning. You must approach the initial PT test as you would a critical job interview, knowing that your performance has immediate consequences.
· Listen to feedback from trainers, recruiters, and mentors.
· Understand that every interaction and every performance is observed and evaluated.
· Be coachable, humble, and willing to grow.
How to Prepare for Phase One
Start Early
You can’t cram for a PT test the way you might for an academic exam. True fitness is built over time. For some athletes, it is only 6-12 weeks; however, for most, consistent, focused training may be required for several months, if not a full year. This timeline depends on your current fitness level, how quickly you learn new skills (swim, tread, etc), and your athletic history.
Know the Standards
Different branches and professions have different PT test standards. Obtain the official requirements for your target selection and train to exceed them. Don’t just aim for the minimums; set your sights on maximum performance.
Focus on Weaknesses (as they will be exposed quickly)
Don’t just train your strengths. Identify your weakest event—whether that’s running, swimming, calisthenics, or something else—and give it extra attention. The test is often only as challenging as your weakest link.
The Path to Long-Term Success
Phase One is just the beginning. Graduating from a special ops or tactical training pipeline will require you to embrace Phase Two: building advanced fitness, resilience, and adaptability for the grueling months ahead. But everything starts with that first test. If you can crush it—if you can show up and deliver from day one—you are taking the first, most critical step toward earning a place among the elite.
Phase Two: Getting THROUGH—Mastering the Mindset for Graduation
Phase Two is where the grit, perseverance, and unwavering commitment of tactical candidates are truly put to the test. While Phase One is all about proving you can meet the minimum standard and earn your spot, Phase Two demands that you maintain— and continually elevate—your performance under far more challenging and unpredictable circumstances.
In this stage, the challenge isn’t just physical. Yes, you must build advanced fitness, but you also need to develop resilience, adaptability, and a mental toughness that is unshakeable. The days are longer, the demands are greater, and the expectations never let up. It is all too easy to falter—not because you are incapable, but because the grind can erode motivation and clarity of purpose.
· Never Think About Quitting: The thought of quitting will inevitably cross your mind. Preparation for Phase Two means inoculating yourself against this temptation. Anchor yourself in your deepest 'why'—the reason you started in the first place. Remind yourself daily that you are not just chasing a title, but dedicating yourself to a life of service.
· Don't Fear Failure—Master the Standard: Many candidates worry about failing to meet the standard. But the solution is not to obsess over the minimums; it is to train so hard, so consistently, that the standard becomes your baseline—not your ceiling. When you focus on continual improvement, there is no room for doubt.
· Embrace the Grind: The day-in, day-out work of tactical training is relentless. This is where your adaptability and resilience are forged. Embrace every repetition, every challenge, and every long day as an opportunity to grow stronger, tougher, and smarter.
· Support Your Team: No one graduates alone. In Phase Two, your ability to support and motivate your peers becomes just as important as your personal performance. Show up for your teammates, learn from their strengths, and never forget that the mission is bigger than any one individual.
Success in Phase Two is about more than passing tests—it's about transforming into someone who thrives under pressure and never lets go of their 'why.' This combination of physical preparation and mental fortitude is what enables you not only to get TO the starting line, but to get THROUGH the journey and emerge as a member of the elite.
The Stew Smith Fitness two-phase approach is more than a training plan; it’s a philosophy for success in tactical professions. Give yourself the gift of time and preparation in both phases. Treat your first PT test as the high-stakes job interview it is, and you’ll set the tone for everything that follows. Your journey is not just about getting “TO” selection, but getting “THROUGH” and emerging as a graduate, ready to serve at the highest level. Invest in yourself now, and you will reap the rewards for years to come.
Learn More: The Journey Continues With The Two-Part Course
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.
Your journey does not end with selection or graduation. The habits, mindset, and discipline you build in Phase Two will serve you for a lifetime—on the field, in your community, and wherever your dedication takes you. Invest in your preparation, refuse to entertain thoughts of quitting, and always strive to set the standard—never just meet it. In doing so, you will not only succeed in your tactical training, but you will also become the kind of person others look to when things get tough: reliable, resilient, and always ready to lead.
Mental Preparation
Phase One and Phase Two 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. Plus, sweeten this exclusive offer with a free one-month access to the workouts we do here locally each week, as featured in the Stew Smith Fitness Members Newsletter. 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.
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.
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
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, 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.
