What Program is Right for Me? Beginner, OG, Military, Police, Fire, or Special Ops Candidate

What Training Program Is Right for Me? (Book, eBook, Course, Online Coaching?)

This is a very common question, and the answer is always - "IT DEPENDS." We have something for everyone here at StewSmithFitness.com. 

While many join our training programs to prepare for special operations, we also offer programs for all goals. In fact, are you any of these? 

• I want to become a Navy SEAL and am preparing for BUD/S
• I need to pass an FBI PFT & Academy
• I want to serve in the Army Rangers / Special Forces
• I am training to become an Air Force PJ
• I want to be a Marine
• I want to be a police officer or firefighter
• I am a beginner and new to fitness
• I am over 40
• I am over 50
• I need to improve my mindset
• I just want to lose weight...and any other goal!
• I need online coaching because it needs to be personalized for ME!

We have written programs for all of these goals and more, and create personalized coaching plans for any goal you may have: triathlons, 5km, weight loss, post-cancer treatments, and so many more.  We have all types who join our online coaching programs. In fact, many of our online coaching clients are airline pilots and are training in 3 different cities each week - having a customized plan is often required. 

It depends on your scores compared to those of other successful students.  See the Assessment Tool to Make it To and Through Selection and see where you stack up with all the elements of fitness - not just a PST score. 

Assess your weaknesses, as they will likely be exposed during your first PST, especially on your first day of selection. 

Typical Transitions of Weaknesses That Must Occur

Special Ops Selection is designed to expose weaknesses, and they usually surface almost immediately as failures to meet the standards, or as injuries, which are the usual outcome for underdeveloped weaknesses. You can avoid this issue by preparing for a cycle or two focused on your weakness.  These are the typical weaknesses serious performing athletes have when preparing for any spec ops pipeline:

Strength / Power Athlete - Typical lifters, football players, and other power athletes need more Endurance (running, swimming, rucking) and often less mass (football linemen). The lifter lacks the muscle stamina to crush high-repetition calisthenics tests and workouts, the cardio endurance to run and swim for long periods, and the speed to win fast-timed run/swim events. If on the bigger side, the ability to run faster and do obstacle courses (grip strength/endurance) can be seriously challenged. 

However, rucking, load bearing, log PT, and equipment/boat carry is usually not an issue - well, at least these bigger folks do not get crushed by the weight like some lighter / less stronger athletes will. Maintaining strength is easier for most, even without adding a lift cycle to a full year of training. I advise this athlete to go straight into calisthenics and cardio with these progressive programs, as many cannot run timed runs at a fast pace (6-7 min/mile) for 1.5-5 miles. Anything over 100m is considered long-distance. Many need to learn how to swim, PERIOD, so that they can spend some time just focusing on that. High-rep calisthenics are not an issue for a set or two, but multiple sets and high-volume workouts will crush them if they are not used to longer workouts outside the weight room.  (Consider Calisthenics and Cardio Workout, Navy SEAL Phase 1, Stew Smith's Spring Summer Cycle)STFP Spring Cals & Cardio / Strength, STFP Summer Peak Endurance / Muscle Stamina)   
Endurance Athlete - Need More Strength / Power / Mass (?) - Typical endurance athletes come from varying backgrounds, but all are similarly challenged to add strength, power, and mass (sometimes).  Focusing any of your preparation on getting even faster at your competitive events (running, swimming primarily) is a waste of time, as most of you will be the best in the class at runs and swims.  However, runners typically lack upper-body strength and load-bearing capacity. They may need to work on calisthenics at higher reps first, which is usually a fast transition; however, the strength and mass may take a cycle or two focused on getting bigger and stronger. (Consider Weight Vest Workout,  Stew Smith's Fall Winter Cycle, STFP Fall and Winter Lift Cycles, also the Block Periodization Model - Increase Strength / Crush the PST / IFT) 

Swimmers / H2O Polo - The competitive swimmers typically have running impact weaknesses and lack ability to do load bearing and agility (logs, boats, o courses).  Consider Weight Vest Workout,  Stew Smith's Fall Winter Cycle, STFP Fall and Winter Lift Cycles, also the Block Periodization Model - Increase Strength / Crush the PST / IFT)

Other Endurance Athletes - Depending on the sport, the heart and lungs may be developed, but imbalances can occur when they are involved in any strength training. The good news is that high rep calisthenics typically come quickly, so mastering a PST is not that difficult IF they can swim, but the muscle mass and load-bearing activities of selection may be a challenge if not fully prepared in the weight room with at least a season of weight lifting. (Consider Weight Vest Workout,  Stew Smith's Fall Winter Cycle, STFP Fall and Winter Lift Cycles, also the Block Periodization Model - Increase Strength / Crush the PST / IFT)

(click to read more)

STFP Fall Transition
STFP Winter Lift Cycle
STFP Spring Cals & Cardio / Strength
STFP Summer Peak Endurance / Muscle Stamina

Hybrid Athletes - Multi-sport athletes, decathletes, some middle-distance runners, lacrosse players, soccer/rugby players, higher-level Cross-Fitters, and wrestlers who get a good amount of fast-paced running, hard work in anaerobic zones, and a combination of strength training are usually well-rounded athletes. If these athletes can pick up swimming quickly and avoid injury with increased volumes of calisthenics and miles of running, the process is relatively short. 

All of the above athletes need special focus on new skill techniques and should work on any water weaknesses (swimming, treading underwater, diving) to specialize in many events they have not competed in during their years of athletic training.  

(Consider Navy SEAL Workout Phase 1, Navy SEAL Workout Phase 2 - 3 , Navy SEAL Workout Phase 4 Grinder PT - Four weeks before Hell Week

  

All Athletic Types Make It - IF You Prepare and Want It Bad Enough

All these different types make it! If they improve on their incoming weaknesses. Remember, there are THREE phases of Tactical Fitness, no matter what program you use.