Stew Smith Fitness News
Pyramid Warmups/Cooldowns (1-10) and Pyramid Workouts (1-10-1)
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Warmup Half Pyramids vs. Workout Full Pyramids When most people see the word pyramid, they think a workout that starts off easy, peaks after several sets, and cools down by repeating in reverse order. The typical 1-10-1 pyramid is a 19-set workout used for decades to build volume and muscle stamina in athletes preparing for calisthenics fitness tests. This article is in response to a few people who confused the term (my fault) when they saw a 1-10 warm-up pyramid at the top of my workout columns. These types of warmups should only take about 5-10 minutes and STOP at...
Fear of Failure Can Crush Performance (Even If You Don't Quit)
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How Mindset Shifts and Practical Strategies Empower Athletes, Students, and Special Ops Candidates Part of the Journey is Learning from Failures, Mistakes, and Strengthening Weaknesses Fear of failure is a powerful force that holds back countless athletes, students, and performers from reaching their full potential. It's that nagging doubt that stops you from taking on new challenges, trying out for the team, signing up for the military/special ops programs, or stepping onto the stage. The truth is, this fear is universal; everyone faces it at some point. What matters most is how you respond to it. The Starting Barrier: How...
Rucking Hills, Soft Sand, Stairs (Prep Your Legs/Spine for Boats and More)
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Running with a Boat on Your Head One Day? Rucking? Equipment Carry? Or Other Load-Bearing Events? Navy SEAL selection is renowned for its uncompromising physical standards and relentless challenges. From carrying heavy boats overhead to running for miles in soft sand with a loaded rucksack, teammate over your shoulders, or a log on your chest, candidates are pushed to their physical and mental limits. Specialized preparation is essential, not just to survive selection, but to thrive during its most punishing moments. Understanding and training for these specific demands sets the foundation for success. Why Load-Bearing Training Matters Load-bearing exercises such...
Could a Simple Change in Mindset Be Your Key to Achieving Goals?
Stew smith
Are You Ready to Transform Your Goals and Dreams into Wins? Here’s How The Spec Ops Dream Can Often Look Like This When Just Starting... Two of my favorite chapters in the Never Quit Mindset book (10 Chapters) are the following:Failing is a Learning Experience, and Manage Doubt: Don't Listen to Yourself - Talk to Yourself. These are two things we must master each day to move forward. Imagine yourself standing at the foot of a mountain, the peak shrouded in clouds, each step up that path symbolic of a challenge on your journey toward mental and physical toughness. You've...
BUD/S Readiness Scorecard: RECRUIT - Assess Your Training Preparedness
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Know if You are Ready to Get TO and THROUGH BUD/S There Are No Easy Days - Are you Mentally and Physically Ready? Preparing for Navy SEAL training is an extraordinary challenge that demands everything you have. This requires time for research, preparing all components of fitness, commitment and discipline to never quit, and self-awareness of your strengths and weaknesses. This readiness scorecard is designed to help aspiring SEAL candidates honestly assess whether they possess the physical fitness, mental toughness, swim proficiency, teamwork/maturity, and understanding of SEAL values necessary to succeed in Basic Underwater Demolition/SEAL (BUD/S) training. By thoroughly evaluating...