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What Is The Difference? Spring / Summer vs Spring Training Cycles?

Stew smith

Seasonal Tactical Fitness Periodization Options
- Spring / Summer Season Options -

Spring and Summer Cycles tend to focus more on calisthenics and cardio with some supplemental lifts placed into the progressive running plan. 

2019-2020 Cycle vs 2021 & 2022 Cycle

Seasonal Tactical Fitness Periodization vs
Seasonal TF Block Periodization

The workouts above are similar with a slight difference in the way they supplement adding weight training strength maintenance into a challenging progression of calisthenics, running, swimming, and rucking (aka military cardio).  Both have a steadily progressing mix of calisthenics and running, swimming, and rucking too, but the way the added weight training is done is differently with both for maintenance of strength.

It Depends - Are You a Strength Athlete or Endurance Athlete?

Does one way work better than the other?  It depends on the individual. It seems after a few years of running these cycles, those who came in as endurance athletes and had a good Winter Lift Cycle prior to this maintained their gains better with the Block Periodization model better doing the 3:1 (Cals / Cardio to Strength weeks).  However, those who came into the program from the strength and power backgrounds tended to do better with the continuous calisthenics / cardio cycle with a few supplemental lifts during the week.

HOWEVER, if either athlete had issues with running (easily injured with shin splints, knee tendonitis, foot pains, etc), they tended to do better with the 3:1 cycle and the de-load running week vs. the steady progression of running. We had fewer running injuries with the 3:1 (3 weeks cals / cardio progression / 1 week strength - run deload) if any.

Given the make up of our local training group, we will do this 3:1 cycle again this year, however, for those who do not need the deload / lifting week, we will continue with weighted calisthenics and more non-impact cardio for those bigger athletes from the power / strength athletic histories. 

Here is what you get with either program: 

Spring / Summer PT / Cardio Cycle (24 weeks)
- 12 weeks of Spring (mix of weights / PT)
- 12 weeks of Summer (peak of cals / running)

Book or eBook 

SPRING TRAINING  - Getting TO and Through Selection PROGRAM!!!
- 16 weeks of 4 x 3 weeks cals / cardio progression with 1 week of strength running de-load.

New Spring Training Version of the 3:1 Block Periodization System similar to the Increase Strength and Crush the PST / PAST Winter Lift Cycle just completely opposite.  This Spring Summer Training program has a 3 week cycle of progressively more difficult Calisthenics and Cardio focusing on muscle stamina and endurance (PST plus Longer Timed run, rucks, swim) with a 1 week strength / running / high repetition deload.  This program is four cycles of these 4 week (3:1) progressive sets for a total of 16 weeks of training. Get the book or ebook today! Now Available Below:

Book or Ebook

Not Quite Ready for Advanced Level Training - Build Up With This

These are Advanced Training Plans.  If you like the idea of changing your training with more Calisthenics and Cardio - Consider this latest classic!

Calisthenics and Cardio - If you are looking at making a change that requires less equipment and a focuss on muscle stamina and endurance, there is a beginner program to build basic strength / endurance, an intermediate program that takes it to another level and and advanced training program that rivals my Navy SEAL type calisthenics and cardio programming (run, swim, bike, and cals).  This is an ideal plan if you are unsure where to start and want to see a progression of abilities this year!  One of my best creations is called the Calisthenics and Cardio - No Equipment Needed Guide For Body Weight Exercisers and maybe a good option for people of all fitness levels to stay home or get outside and train.

Book or EBOOK

Here is what you get with this BOOK or EBOOK:

- A 30 Day Beginner Chart to get moving again - TRUE BEGINNERS.

- A Six Week Intermediate program that progresses with miles of running and meters of swimming as cardio options along with building a calisthenics base. 

- An Eight Week Advanced Spec Ops Level PST prep cycle that will focus not only on the PST, but many of the other exercises seen in grinder PTs and beat down activities (Bear crawls, fireman carries, lunges, etc). 

NEED TO REPLACE SWIMMING?  There will be swimming involved as a cardio option - but you can replace swimming with a variety of idea - See Swimming Replacement Ideas

Get the BOOK today.  We will drop ship the book from the printer service - expect 5-7 days before arrival.   If you want the EBOOK - see link: Calisthenics and Cardio Workout EBOOK

Who Needs This? 

If you are preparing for the Navy PST or the Air Force PAST as well as other Combat Fitness Tests in our military, you need to try this method of training. This will help you not only get TO the training (Phase 1 of tactical fitness), but prepare yourself to get THROUGH the training (Phase 2 of tactical fitness) Also, if you are preparing for special ops training pipelines where all the elements of fitness (strength, power, speed, agility, endurance, muscle stamina, flexibility, mobility, grip) need to be highly developed, try 3-4 months of block periodization and maintain your strengths while building up your weaknesses.

Other Tactical Fitness Programs Specific to Your Goals

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)

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 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)

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