Stew Smith Fitness News

Bridging the Gap: How to Prepare Mentally and Physically for the BUD/S Physical Screening Test In preparation for any Special Operations training program, it is common to question whether you have what it takes to tough it out. The minimum standards for the BUD/S Physical Screening Test (PST) are a hot topic of discussion this week.The previously accepted minimum standards for the BUD/S Physical Screening Test (PST) required candidates to meet the following criteria, with the updated standards highlighted in red:-- Swim 500 yards. Maximum time allowed is 12 minutes 30 seconds (12:30)-- Max push-ups. Minimum number is 42 in...

      RUCK: A Challenging Adventure in Backpacking If you've never embarked on a hike with a backpack weighing 50+ lbs for many miles, the term "ruck" may be unfamiliar. The definition of ruck can be as simple as strolling with a backpack on a hike or as demanding as swiftly navigating rugged terrain with all your military gear. However, the key concept behind ruck, hump, or forced march is the act of carrying your gear from point A to point B in a backpack.You may be wondering, what exactly constitutes a ruck? How should you incorporate it into...

Running, Swimming, Lifting Athlete Defined (more clearly?) I received this question the other day. I realize I use a variety of terms that I thought go without explanation but let me give a few details when I use the terms "running athlete", "swimming athlete" or "strength/power athlete." All of these athlete types have inherent strengths and weaknesses. An undeveloped weaknesses will be exposed on the first day of spec ops training, basic training, police/fire academies too. In fact, your weakness will be your toughest event when going through any tactical fitness program. Ignore training your weakness at your own peril......

The Steps to Making It To and Through Selection: What You NEED to Know I can usually see the answer to this question when I ask a few questions of recruits / candidates who tell me they want to become a ________ special operator. If any of these issues below are you, you have more work ahead of you than you realize and may put yourself on a timeline that will not work for you: - When I ask you your fitness test scores and you do not know the test events or competitive standards. - When you do not know...

4-6 More Weeks of Winter Lift Cycle or Start Spring Training? It Depends... You know the story of Groundhog Day. The groundhog comes out to assess the weather situation to determine if it will be an early Spring or 4-6 more weeks of Winter. That is what we are doing as well. Depending on the scores of various lifts, calisthenics, and cardio events, you may need to do a few more weeks of lifting or be ready to shift focus and get into more calisthenics/cardio-based training.  Depending on your goals, if you worked hard all winter to get stronger and more durable and put on...