Cart 0

Winter Lift Cycle Options Plus Other Seasons as Well...It is Not all Just Calisthenics and Cardio at Stew Smith Fitness

Stew smith

It is Not all Just Calisthenics and Cardio
at Stew Smith Fitness

It is true we have many type of training programs here are from calisthenics based approach, to TRX, Weight Vests, and Tactical Fitness Weight LIfting programs. Here is a list of many of these titles that include lifting. 

Tactical Fitness, Tactical Strength, Navy SEAL Weight Training Workout, Weight Vest Workout,  Stew Smith's Fall Winter Cycle, Warrior Workout #2Maximum Fitness, Increase Strength - Crush PST /PAST 

Also many of the Special Ops programs and military programs that require rucking or other load bearing equipment training will also include weight training to prepare for those events that a foundation of strength will help you be more durable. Getting good at all the elements of fitness is the ultimate goal - leave not weaknesses underdeveloped.

These programs as well as my online coaching programs have Winter Lift Cycles in them as part of our Seasonal Tactical Fitness Periodization System. But, do not get these lift cycles confused with ACTUAL strength / power lifting programs, these are strength / power programs that also have a focus on cardio fitness maintenance BECAUSE you need to be good at all the elements of fitness and develop into an all-round Tactical Athlete.  In fact, we will warmup with calisthenics, lift, then do cardio after the lift.  Typically, running and/or swimming fast (upper body day) or rucking and swimming with fins (leg days). 

Here is how the year is broken up but you can adjust to however you need to fit your weaknesses / strengths and timeline. 

Spring Cycle: Calisthenics / Weight Training Mix and Running Progressions

Or try Calisthenics / Cardio ONLY Program if you need a build up program before jumping into a more advanced Spring / Summer PT / Cardio Cycle or Navy SEAL Fitness programs.

Summer Cycle:   Calisthenics and Running / Swimming Peak Progressions

Fall Cycle:  Transition into Weights / Reduce Calisthenics and Running

Winter Cycle:  Weight Training and Non-Impact Cardio Progression (swimming)

Or try 3:1 Block Periodization Model. as in the Increase Strength and Crush the PST / PAST model of training. 

If you want to do more seasonal tactical fitness periodization type training check out the FULL Spring / Summer and Fall / Winter Workout Programs that will take you through a full year.  There are many programs at you can use to be your Spring / Summer program (especially the special ops programs) as well as lifting cycles in the winter. The goal is to improve weaknesses all year long while maintaining your current strengths with focus on the specifics of your screening test and selection. 

Most Recent Spring / Summer & Fall Winter Programs:

The fourth option on the far right a Winter Lift Cycle too BUT you use a form of Block Periodization:  3 weeks of strength training – 1 week of calisthenics / cardio for 16 weeks. See more about this method if you are seeking to improve strength numbers as well as improve PST / PAST numbers too. 

What Others Are Saying About These Cycles:

Block Periodization Model

Who Is The Tactical Fitness Coach / Author Stew Smith?

 I'm the former Navy SEAL that military recruits and 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

Check out the Complete List of Training Programs (Spec Ops, Military, Police, Fire)

We Have Answers For Beginners to Advanced Spec Ops Level Training Programs (see below)



DO NOT RELY ON THE MILITARY TO GET YOU INTO SHAPE AT BASIC TRAINING.  You will get into better shape for sure during your training if you arrive in lower fitness form, but you need to arrive with a foundation of physical fitness that is specific to your future job in the military / fitness tests / training. If you show up out of shape, you could end up failing standards or injuring yourself causing longer delays or removal from training altogether. 

For You Special Candidates (Get in Shape LONG Before You Join) 

High Intermediate Military / Advanced Spec Ops
Building Programming:

Which Program is Right For Me?
It Depends...Special Ops Candidates

The Pipeline of Training Options: 

EBOOKS (Special Ops– Most of my programs tend to focus on getting TO and THROUGH a specific tactical training program.  So you may see a mix of all the seasons in some of these books, but if you are training long term, you can take advantage of Seasonal Periodization and save yourself some of the over-use, long term pains that tend to follow many of the tactical preparations - especially on the spec ops level of training. 

Start training today with workouts that focus on the specifics of getting to and through tactical profession training from firefighter, police, swat, military to special ops. We have programs to help you get TO and THROUGH training. We also have training programs to help you with training as you age in these professions (Tactical Fitness 40+ series).


Lifting Cycle Programs For Those Who Need a Strength Focus

You may have seen my Winter Lift Cycle that I discuss in the Seasonal Tactical Fitness Periodization article as well as have our actual lift programs we have done over the years in the following books.


Get Weekly Unpublished Workouts Tested and Evaluated by local Stew Smith Training programs. 

Stew Smith Fitness Membership – You have access to years of workouts for both beginner / intermediate and advanced / special ops levels of fitness. Each week you will receive new and unpublished workouts being tested by Navy SEAL veteran / Stew Smith CSCS and his local group of future tactical professionals in both basic training and advanced spec ops training programming. The latest videos, articles, and other programming will be part of the weekly data feed to members as well. We go through the Seasonal Tactical Fitness Periodization program one week at a time.

Join the Online PT CLUB:
One On One Coaching with Stew Smith

If You Need a More Personalized Approach to Fit Your Needs, Goals, Time per Day, Days per week, Facilities, Abilities, etc...Try Online Coaching

Questions?  Just email me at

At - List of Products and Services

  1. FREE Articles
  2. Podcasts and Swimming Videos at page  
  3. eBooks
  4. Books and eBooks in PRINT
  5. Stew Smith Fitness Club membership site
  6. Online Coaching   


Older Post Newer Post

Leave a comment

Please note, comments must be approved before they are published