Stew Smith Fitness News

Bike-Run Combo Workouts (Science That It Works!)The Hickson Protocol Are you new to training for timed runs while you prepare for military training? The Hickson protocol, published in the Journal of Applied Physiology, is a groundbreaking study that explores two major principles regarding aerobic fitness and training adaptations: the remarkable trainability of maximal oxygen uptake (VO₂ max) and the effectiveness of cross-training as an alternative to running. If you have ever been unable to run and had to replace all the miles with non-impact cardio options, this research and effective workout is for you. Regardless, adding in non-impact cardio options is...

Here is a List of Reasons Why Strength Training is Needed There are numerous reasons why we should incorporate resistance training into our weekly routine. A recent study references dozens of complementary studies on strength training benefits, and the science speaks for itself. Strength training offers numerous benefits for health and well-being, affecting individuals of all ages, sexes, and ability levels. We all need to incorporate resistance training into our routines to develop strength. It has been proven to do ALL of the following: reduce frailty in older populations, alleviate pain, enhance the function and quality of life improves strength and...

This is probably the most commonly asked question I receive from people entering the military, police, and firefighter training, as this is the most common fitness test distance among the tactical professions. Here is how I would start out with this running goal using the following weekly plan. The number of sets, total miles, and pace are up to you and your goals / current fitness level. To dominate that 1.5-mile run, you need hard work and a smart running plan. It is training for the legs and lungs. Here's a sample week, built on speed work, tempo, and some...

Transform Your Goals, Overcome Challenges, and Build Unbreakable Resilience  OPTIONS: Book, eBook, Audio Book, and Video Training Course Discover The Never Quit Mindset by Stew Smith—a transformative personal development resource designed for motivated individuals seeking to break through barriers and achieve lasting success. Whether you're striving for excellence in your career, health, or personal life, this guide provides the tools to develop the discipline needed to conquer obstacles and fulfill your potential. Why Choose 'The Never Quit Mindset'? • Actionable Guides: Daily Challenges! Packed with practical strategies and step-by-step plans, this program empowers you to set ambitious goals and persist through any...

How to Tackle Swimming Struggles and Guide Beginners Toward Spec Ops Swimming/Diving Success There is more than just swimming on this path. Be comfortable too. The other day at our local pool, the Navy came to administer the Navy Physical Screening Test (PST) that recruits seeking to attend SEAL, SWCC, EOD/Diver, and Rescue Swimmer training must pass before attending boot camp to qualify. After about 100 yards of incorrect strokes, one person got out of the pool unable to complete the required 500-yard distance. This is not uncommon, unfortunately, as many teens THINK they are ready to serve in these challenging...