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Who's Ready for a Winter Lift Cycle?

Stew smith

Who's Ready for a Winter Lift Cycle?

There are many options on how to integrate strength training into your tactical fitness training program - see Seasonal Tactical Fitness Periodization.  We focus mainly in the Winter with what we call the Winter Lift Cycle, but the goal is to also maintain the cardio and muscle stamina gains we have created from the Spring / Summer Cals / Cardio Cycle. So, it is not your normal life cycle.

Increase Strength and Crush the PST / IFT(Latest Program)

The recent Winter Lift Cycle has seen many improvements in strength as well as the PST / PAST Tests scores using the 3:1 Block Periodization Model.  Three weeks of strength training / 1 week of PST / PAST Test (cals / cardio) focus for 16 weeks.  Incredible results!

 A recent user of the latest program: 

Stew Smith Fall / Winter Lift Cycle - Tactical Fitness Periodization (Strength and Hypertrophy)

The previous Winter Lift Cycle (2019) was titled Stew Smith's Fall / Winter Lift Cycle and is a 24 week cycle of the following:

Fall - 12 weeks of a transition out of running / calisthenics and into added weight, fewer reps of calisthenics, and reduction is running volume, BUT increase of running speed. Swimming stays normal with fins being used to top off leg days. 

Winter - 12 weeks of warming up with calisthenics and lifting progressions with increased weight / decreaed reps, but with a mild maintenance of running pace with reduced total volume each week. Get big and maintain cardio!

The Complete Seasonal Tactical Fitness Periodization System (NEW 2023)

Read more about it!

Navy SEAL Weight Training Workout

This winter lift cycle workout is specifically designed to be a follow up program to the Complete Guide to Navy SEAL Fitness (cals / cardio) program.  We have used to for those athletes that have a strength weakness.  If you need to put on some mass and build your muscle stamina as well to handle carrying equipment, people, logs and boats, this is a program that will build strength and durability and take your muscle stamina and cardio endurance to the next level.  (sold only on

Tactical Strength

The Tactical Strength book is a winter lift cycle as well as a companion book to Tactical Fitness. This one is unique as we created our own tactical strength test in both of these books.  The elements we help develop and test this cycle of the following:  We also use the Tactical Strength Test featuring the following events:
1. 25-Pound Pull-up:
2. Max 1–2 rep Bench Press:
3. Deadlift (1.5–2 times bodyweight):
4. Squat: Can you squat 1.5–2 times more than your own bodyweight?
5. Strongman Pull-up hang: This will test your grip.
6. 300-Yard Shuttle run: (6 x 50 yard shuttle or 12 x 25yd shuttle).
7. 5–10–5 Pro agility Test:
8. 50-Pound ruck: Rucking 4 miles
9. Kettlebell Swing: 5-minute test using the kettlebell swing or snatch movement.
10. 500 meter Swim with Fins: Any stroke.

Mastering these events will help prepare you for the rigors of any tactical profession and selection program. Sold Only On

Other Programs in the StewSmithFitness library that also include lifting cycles:

Maximum Fitness

Warrior Workout Vol 2

Tactical Fitness for the Athlete Over 40

Weight Vest Workout  

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!

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.  

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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