If You Are On a Spec Ops Journey or Planning on Serving -
What a Difference a Year Makes
with Focused Training / Programming
Your Athletic History / Current Condition Determines Your Process
There is no one size fits all when it comes to preparing for any goal. Adjustments need to be made depending on your abilities, facilities, time/day available, days/week, and future goals. Over the years of coaching, I have seen life-changing results with those who were consistently moving toward ANY fitness goal. Whether that is losing 80+ pounds or going from failing the PST to crushing all the pre-training events of a spec ops training pipeline, the saying, "what a difference a year makes" holds true time after time.
For instance, the following stories were years of progress that I was honored to be a part of:
80 lb weight loss at 52 years old (Navy Chaplain goal)- Definitely my first experience with coaching a long term of weight loss and service occurred in the late 90's when a local priest in Annapolis wanted to join the Navy and become a Catholic Chaplain. Father Hoog showed everyone in his world that dedication and discipline will get you through some of the tougher lifestyle changes.
In a year, I saw a man struggle with walking and build to running and meeting the physical fitness standards of the Navy. I saw a man alter his diet and portion control combined with relentless dedication to become physically active and lose 80b+ pounds. I saw a man hit months of plateaus and not get discouraged, but worked harder, made additional changes to his routine to start seeing results again. In the end, I saw a man serve in the Navy (mostly with Marine units) as a Catholic Chaplain for 12 years. Fortunately, almost 30 years later, I still see Father Hoog walking around Annapolis and still giving Catholic services to Midshipmen at the Naval Academy and the surrounding area. You can read more about our year of training - here.
18 year old with Spec Ops Dreams - A local kid joined our workouts for the first time and walked away with shin splints that lasted six weeks. Fast forward a year later and he was given my "most improved" award able to pass the PST and vastly improve his overall fitness. Bump that up to another year and the now 20 year old is crushing everyone in the group and has become a model of what you need to strive to become before you ship out and go to BUD/S. IN this case, a difference of two years can make a huge difference in a teenager's life. He was not even finished growing. He added a few inches in height and about 25lbs. of mass by the time he shipped out.
For most teens (especially those who have not finished growing), do not be in a hurry to serve. This SEAL's original plan was to graduate high school and join the Navy and work with me for 2-3 months. That would have been a recipe for disaster with failing to meet the standards, injury, or quitting being the outcome. Instead, he got a job, continued to progress with his training, and grew into preparation. He was correct to take some time and grow, mature, prepare, and become a man because it is not a profession for kids. This student went from an 18 year old who could not run to one of the best students ever to come out of here.
First time swimming across a pool to Navy SEAL - This student was a D-1 athlete (football) had all the strength, speed, agility of a college running back, but lacked the typical endurance, muscle stamina, and swimming skills. The first time in the pool, he beat up the water all the way across the 25yd. pool. It was hard to watch someone do 20+ strokes to get across a 25yd. pool, but he did it without stopping. He got to the other end exhausted but I could see his excitement. Right before I could say, "that was not the CSS", he said that it was his first time swimming across the pool. I congratulated him and we got to work.
I did not see him for a few months as you went back to school to finish his last semester, but when he came back, he had a decent CSS and could swim the 500yd PST without stopping. This was because he spent every day in the pool and not only started getting the stroke down, but increase his conditioning, and pool skills. Fast forward a few more months, he has to take some time to get through MEPS with his prior injuries/surgeries. He used this time well and became an even better candidate in all areas of the PST, pool skills, running, rucking, load bearing.
In the course of a year, he went from unable to swim 25yds. to getting a contract and going to BUDS. Fast forward another year, he has his trident having successfully completing BUD/S and SQT.
There are so many stories I have experienced and heard about throughout my life of the consistency of a year being the difference maker in everyone's successful goal achievement. Remember this because there are not quick fixes, easy buttons, or life hacks that will do it for you. Your motivation, habits, discipline, and determination are what will change your life. Good coaching helps too, but in the end it is up to you and how bad you want it. Tough goals require touch preparation.
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:
- 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 week 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 both 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 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 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
Online Coaching Options
Online PT CLUB - Premium Coaching -
Do you need a program that actually works for you? We can build it personally for you and 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 what is 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.
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.
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.
