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Workout
The No Equipment Needed Guide for Body Weight Exercisers
Waiver of Liability
What you are about to undertake is an advanced fitness program. Injuries may occur in any
workout program as with this specific program written by Stew Smith. By downloading the
program, you are waiving any liability to Stew Smith or StewSmith.com. This is a
recommended program that has worked for many others. It may not be right for you. It is
recommended that you consult a physician before undertaking any new fitness regimen.
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Core Workouts
Workouts:
Stew Smith works with the Tactical Strength and Conditioning program of the
National Strength and Conditioning Association and is Certified Strength and
Conditioning Specialist (CSCS). There are also over 800 articles on Military.com
Fitness Forum focusing on a variety of fitness, nutritional, and tactical issues
military members face throughout their career.
Let these workouts assist you in becoming a better conditioned tactical athlete.
The next page is a list of published books/eBooks I have written focusing on
specific training programs. All books and manuals are fitness related and have a
multi-week training program to help you prepare for any test, training program, or
just lose weight and get fit for duty. Basically - anything that requires a fitness
test to enter, StewSmithFitness.com has the answer.
As part of the downloadable, you do have access to email me at any time and I
will answer your questions as soon as possible. Below are the different ways to
contact me for any of the products and services at www.stewsmith.com.
© Stew Smith MMXIX - All rights reserved. Any part of this book may NOT be
reproduced without the permission of the author. Any unauthorized transmission
electronic or printed is prohibited.
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Tactical Fitness Report with Stew Smith
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reproduced without the permission of the author. Any unauthorized transmission
electronic or printed is prohibited.
Introduction – Calisthenic Base Training
When training for challenging special ops selection programs, you have to have a
full arsenal of fitness elements that are not considered a weakness to you. That
means have strength / power, endurance / muscle stamina, speed / agility,
flexibility / mobility, grip, and a certain amount of body mass is also
recommended to aid in durability. We all start training with some sort of natural
or neglected weakness of the above fitness elements and it is our job during
preparation to make those weaknesses less and maybe even a new-found
strength. This program is designed to focus on muscle stamina and
cardiovascular endurance, but you can also use calisthenics as both a work
capacity and a hypertrophy training program. Hypertrophy simply means “growth”
and hypertrophy training is focusing on muscle size – many athletes (mainly
bodybuilders) do this purely for muscle size gains. A cycle of hypertrophy
training can actually start with high repetition calisthenics. A beginner to
calisthenics or resistance training will see muscle growth just with calisthenics
and increased caloric intake alone.
If you are coming from an athletic background of strength and body building
training, you need to do just the opposite and work on your cardiovascular
endurance and muscle stamina with calisthenics testing and grinder style PT
(dips, flutterkicks, pushups, pullups, burpees, squats, lunges). In fact, you may
not even need to lift at all if you are big already from a lifetime of lifting. You may
just need to turn yourself into a cardio machine by doing more triathlon type
training mixed with high rep resistance training. Once again, the answer to your
question is it really DEPENDS.
Once done with this cycle, you can go back to a strength training cycle if you
prefer to give yourself a break from the higher miles and higher repetitions on the
joints. The combination between this cycle and the strength training cycle will
help you with both durability and work capacity.
Getting Started
The following stretching plan will assist you with getting started again safely and
without as much post-exercise soreness.
Most injuries are strains or muscle pulls that can be prevented with a few simple
stretching exercises done daily. The added flexibility will not only assist in injury
prevention, but with speed workouts enable you to run faster. The following is a
stretching routine that can be used whether you are a beginner or advanced
athlete.
Butt Kickers - 1 minute: Jog slowly and flex your hamstrings to pull your heels
to your butt on each step. Do with knees down and knees up for 30-60 seconds.
Frankenstein Walks - 1 minute: Walk and kick high each step. Try to kick your
hands in front of you. Do 10 kicks with each leg.
Bounding - 1 minute: Do high powered skipping for 1 minute. Start off with
regular skipping then lift knees high each step. Do in place for 1 minute or
across a 50-100-yard field.
Side steps - 30 seconds each direction: Work lateral movement into the
warm-up. Mix in a few squats with cross-overs. Do for 1 minute back and forth
in each direction.
Calf/Shin Warm-up – 1 minute: Alternate lifting heels off the floor and toes off
the floor. This is a shins/calves builder to help strengthen legs for
running/rucking.
Burpees – 1 minute: Drop into the pushup position. Quickly drop your chest to
the floor and back to the up position. Bring your feet up and stand and jump 4-6”
off the ground to finish the rep.
Light Arm Shoulder/Chest stretch: Pull your arm across your torso to stretch
rear/deltoid and trapezius region. Then pull your arms backward as far as you
can to stretch the chest/front shoulder connections.
Thigh Stretch – Standing: - Standing, bend your knee and grab your foot at the
ankle. Pull your heel to your butt and push your hips forward. Hold for 10-15
seconds and repeat with the other leg.
Hamstring Stretch #1 and #2: - From the standing position, bend forward at the
waist and come close to touching your toes, slightly bend your knees and pull
your torso closer to your legs. Go back and forth from straight legs to bent knees
to feel the top/bottom part of the hamstring stretch. You should feel this
stretching the back of your thighs.
http://site.stewsmithptclub.com/StaticStretches.pdf
Myofascial Release – Learn this term and get a foam roller for yourself. See
Foam Roller Article / Video
This coupled with cooldowns or mobility days will make all the difference in the
world with your recovery from tough workouts.
Back roll: Sit on foam roller and move slowly back and forth as you lie on the
roller. Move your legs to move your body over the roller. Do for 1-2 minutes
each body part.
ITB roll: Lay on your side in a side plank position and place foam roller under
your hip. Move forward and roll your ITB from the hip to below the knee. Do for
1-2 minutes on each side of the leg.
Shin Roll: Place roller under your knees and slowly kneel down placing both
shins on the roller. Slowly roll back and forth from bottom on the knee to the top
of the ankle.
Upper Body Calisthenics
Regular Push-ups - Lie on the ground with your hands placed flat next to your
chest. Your hands should be about shoulder width apart. Push yourself up by
straightening your arms and keeping your back stiff. Look forward as you
perform this exercise.
Wide Push-ups - From the same position as the previous push-up, place your
hands about six to twelve inches away from your chest. Your hands should be
greater than shoulder width apart. The slight change of the arm distance changes
the focus of what muscle are exercised.
Triceps Push-ups - From the same position as the regular push-up, place your
hands under your chest about 1-2 inches away from each other. Spread your
legs in order to help with balance. This exercise will concentrate more on the
triceps of the arm than the chest.
Hand Release Pushups – The new changes the pushup exercise and adds the
hand release to ensure pure and properly executed pushups. Plus, it adds in an
upper back component to balance out the chest and front deltoid muscles. Do a
regular pushup, then lift the hands off the floor in between reps.
Pull-ups (regular grip) - Grab the pull-up bar with your hands placed about
shoulder width apart and your palms facing away from you. Pull yourself upward
until your chin is over the bar and complete the exercise by slowly moving to the
hanging position.
Pull-ups (reverse grip) - Grab the pull-up bar with your hands placed about 2-3
inches apart with your palms facing you. Pull yourself upward until your chin is
over the bar and complete the exercise by slowly moving to the hanging position.
*note – using reverse grip - keep your hands in and do not go wider than
your shoulders as you will develop some elbow tendonitis similar to that of
tennis elbow
Parallel Bar dips - Grab the bars with your hands and put all of your weight on
your arms and shoulders. Do not do these exercises with added weight, if you
are a beginner, or if you have had a previous shoulder injury. To complete the
exercise, bring yourself down so your elbows form a 90 degree angle (no
less of an angle) and back to the up position.
Get good at pull-ups and dips as they will help you pull yourself up and
over climbing obstacles when faced with a wall, rope, or ladder climb
Rope Pullups - Getting good at Rope Climbing requires a solid grip and if you do
not have a rope to climb you can simulate it with the rope / towel pullup. Drape a
rope over the bar and grab both ends with your hands and do pullups until your
grip fails you.
Core Workout Exercises
The “Core” is not just your abdominal muscles. This section focuses on the hips,
abdominals, obliques, lower back, upper back, and shoulder girdle. The core is a
system – not a set of muscles. When you exercise your stomach muscles, make
sure to exercise and stretch your back also. The stomach and lower back
muscles are opposing muscle groups and if one is much stronger than the other,
you can injure the weaker muscle group easily.
Advanced Crunch - (Legs up): Lie on your back with your feet straight in the
air. Keep your legs straight up in the air for the advanced crunches. Cross your
hands over your chest and bring your elbows to your knees by flexing your
stomach.
Reverse Crunch: In the same position as the regular crunch, lift your knees and
butt toward your elbows. Leave your head and upper body flat on the ground.
Only move your legs and butt.
(Do not do if you have severe lower back injury or if this hurts your back)
Double Crunch: Lift hips and shoulders off the floor at the same time in one
motion.
Right Elbow to Left Knee: Cross your left leg over your right leg. Flex your
stomach and twist to bring your right elbow to your left knee.
Left Elbow to Right Knee: Cross your right leg over your leg. Flex your
stomach and twist to bring your left elbow to your right knee.
Bicycles: This is a mix between opposite elbow to knee crunches with bicycling
of your legs. Alternate from side to side for prescribed reps and do not let feet
touch the floor.
Half Sit-ups: With your hands on your hips, lift your torso off the ground higher
than a crunch but not as high as a full sit-up. Your middle/lower back will be on
the floor still at the up position.
Lower Back Exercise - Swimmers: Lie on your stomach and lift your feet and
knees off the floor by flutter kicking repeatedly as if you were swimming freestyle
– build up to 1:00 – or keep feet still but off the floor.
Lower Back Exercise #2 - Hip Rolls: Lie flat on your back with your knees in
the air as in the middle picture below. Keep your shoulders on the floor, rotate
your hips and legs to the left and right as shown below.
Upper back exercise #1 - Arm Haulers: Lie on your stomach. Lift your chest
slightly off the floor and wave your arms from your sides to over your head for 30
seconds.
Plank Pose and One Arm Plank: To complete the Crunch Cycle, try getting
into the plank position and see if you can hold it for at least 1 minute. As you
advance, lean on the left / right arm as you increase the time. Or do the plank in
the UP Pushup position.
In fact, when you fail at pushups during the workout, stay in the UP Pushup
position for an extra 30-60 seconds each time. This will prepare you well for the
long periods of time in the “leaning rest” as well as strengthen the core for
crawling obstacles.
Dirty Dogs –In the all fours position again, lift your right leg from the hip working
the glutes to help balance the hip / ITB / thigh connections.
Side Bends with Weight Overhead - This can be done with dumbbell or some
form of weight over your head held with both hands. Simply lean to the left and
right at least 10 times each side stretching and flexing both sides.
Bear Crawls or Stair Crawls– Walk like a bear on all fours. This gets tough after
a couple hundred yards. For stair crawls bear crawl down the stairs head first,
and up the stairs feet first. Consider this a mobile plank pose.
Advanced Abdominal Exercises: Do not do if you are a beginner!
These exercises are not ideal for weak or injured backs. If you cannot do the
lower back exercise / plank pose exercises for 1:00 – do not attempt these
exercises.
Tip to reduce strain on the lower back WITH LEG LEVERS, FLUTTERKICKS
Lift your butt off the ground about an inch and place your hands
underneath your butt bone, thus taking some of the strain off the lower
back.
Flutter-kicks - Place your hands under your hips. Lift your legs 6 inches off the
floor and begin walking, raising each leg approximately 36 inches off the ground.
Keep your legs straight and moving. This is a four count exercise.
Leg levers - Lift your feet 6 inches off the floor. Raising both legs approximately
36 inches off the ground, keep your legs straight and off the floor until specified
number of repetitions are complete.
Scissors – Lay on your back. Lift your feet 6 inches off the floor. Open and
close both legs approximately 36 inches apart, keep your legs straight and off the
floor until specified number of repetitions are complete.
Atomic sit-ups - Lift your feet 6 inches off the floor as if you were doing a leg
lever. Pull your knees toward your chest while simultaneously lifting your upper
body off the floor. This is a mix between the situp and the leg lever.
Leg Tuck – (aka Hanging knee ups) You can spice up your core work and even
replace situps with this challenging exercise. Hang from the pullup bar and bring
your knees to your elbows. Grip and core work is critical to this one
Lower body Exercises
Squats - Keep your feet shoulder width apart. Drop your butt back as though
sitting in a chair. Concentrate on squeezing your glutes in your upward motion.
Keep your heels on the ground and knees over your ankles. Your shins should
be near vertical at all times. Extend your buttocks backward. Do with or without
a dumbbell / kettlebell in your hands. (Add weight if needed)
Walking Lunge - Keep your chest up high and your stomach tight. Take a long
step forward and drop your back knee toward the ground. Stand up on your
forward leg, bringing your feet together and repeat with the other leg. Make sure
your knee never extends past your foot. Keep your shin vertical in other words.
ADD WEIGHT if needed
Fireman carry – Whether it is an injured man drill or a one on one fireman carry,
learn to get good at placing a person on your shoulders and carrying him. This is
a fun addition to the Burpee / 8 Count Pyramids with runs in between pullup bars.
Instead of running every set, mix in some bear crawls and some fireman carries.
One man Log PT – Log PT Simulation – You can replace the barbells if you
have a log and do push presses, dead lifts, and even hang cleans with a log. Or
to prepare for log PT, grab a barbell, dumbbell, and get good at overhead
pushes, holds, and lifts off the ground. Or use a sandbag / tire.
Push Press – This can be done with a set of weights or a sandbag. We make
our own bags with a 50lb bag of play sand – cut about 10lbs out of it and wrap it
with duct tape. This makes for a great added weight for log PT simulation with
other exercises like squats, lunges, and situps.
The Light Weight Shoulder Workout / Extra Lift Options
This can be done with lightweight dumbbells or food cans / water bottles. This
shoulder routine is great for post rotator cuff / shoulder surgery physical therapy
patients but will help build stability in the smaller muscles of the shoulder. See
link to video that explains all of the exercises in actual progression.
LATERAL RAISE: More than 5 pound dumbbells is not recommended for this
exercise. Keep your shoulders back and your chest high. Lift weights parallel to
ground in a smooth controlled motion, keep your palms facing the ground.
Follow the next 6 exercises without stopping.
THUMBS UP: After performing 10 regular lateral raises, do 10 lateral raises with
your thumbs up, touching your hips with your palms facing away from you and
raising your arms no higher than shoulder height.
THUMBS-UP/DOWN: Continue with side lateral raises. As you lift your arms
upward, keep your thumbs up. Once your arms are shoulder height, turn your
hands and make your thumbs point toward the floor. Repeat for 10 times, always
leading in the up and down direction with your thumbs.
FRONT RAISE - THUMBS-UP: Now, for 10 more repetitions, to work your front
deltoids. Lift the dumbbells from your waist to shoulder height keeping your
thumbs up and arms straight.
CROSS-OVERS: With your palms facing away from you and arms relaxed in
front of your hips, bring your arms up and over your head as if you were doing a
jumping jack (without jumping). Cross your arms IN FRONT of your head and
bring them back to your hips for 10 repetitions.
Bicep Curl – Military Press Combo - Perform a bicep curl, then press the
dumbbells over your head with a military press, repeat in reverse order to get to
the starting position. Add in 5 shrugs every rep to top off shoulder workout.
(Increase weight if you prefer)
The Static Stretching Program
It is great to do dynamic warmup to prepare for exercise, but after a long day of
training, a nice static stretch is also beneficial. Never stretch COLD though.
Always warmup prior to stretching for best results. Increasing one’s flexibility
should be the first goal before starting fitness / athletic activity. Increased
flexibility will help you with increased blood flow to the muscles, prevention of
injuries, increased speed, and range of motion. A 5-10 minute stretching
program after your workout will help to break up the soreness as well. Mix in
some foam rolling too when the day is done.
Follow the stretching chart after your workout. Hold these stretches or do these
movements for at least 15-20 seconds each:
Static stretching: Hold these stretches for 15-20 seconds. Do not bounce when
performing these stretches, but inhale deeply for three seconds, hold for three
seconds and fully exhale. Do this twice per stretch. This will take you to the 15-
20 second time minimum for holding these stretches for optimal results.
FREE: If you like to run - see supplemental running plans: beginner plan -
see www.stewsmith.com//linkpages/beginrunningplan.htm
In the 30 Day Chart workout below, you will see Workouts for 30 straight days.
The goal is to do something EVERYDAY, as you will see there are “easy” days in
the mix to help you recover. Build the habit of daily movement! Some do the
workouts 5 days a week – resting 2 days. It is up to you. Some details of the
chart:
Repeat 5-10 times - Basically, repeat the events under the above phrase until
you reach another line / space. Exercises like Bike 20:00 or Ab Routine, full
body stretch, or shoulder workout ARE NOT to be repeated several times –
JUST ONCE.
Walk / run / bike - 15:00 - This is your cardio exercise choice. Some people
prefer to swim, row, bike over walking or running. It is up to you. If you wish you
can even pick more than one option to do for that day and mix in a walk with a
bike or a swim even. You can also pick on option for the beginning of the
workout and a second option for the end of the workout as you advance in fitness
levels. Push yourself! Another great way to lose weight is to do a walk 5-10
minute AFTER every meal.
The Eight Week Advanced Program is a six day of week workout plan with one
day being a mobility day. This will get time consuming but you do not have to do
all the cycles of the workout or both running and swimming options if you do not
have time or facilities available.
Workout Explanations and Options
Swim workouts can be replaced with walk, runs, or Bike or elliptical
pyramid -No pool? No problem – but replace a 20 minute swim with a 20
minute cardio of your choice.
Walk Fast – Do your best to walk as fast as you can pushing your comfort level
during workouts. After meal walks can be slower and more conversational –
meaning you can still talk and walk at the same time.
Walk / Jog Combo – Walk a little / jog a little if you want a little more out of your
walking workouts. Start off small with 50yd walk / 50yd runs or pick a distance
like driveway to driveway or pole to pole in your neighborhood.
Run Replacement – For every half mile (800m) scheduled in the workout,
replace it with 5 minutes of non-impact cardio if you need a day of no running.
Full Body Stretch – Do all the stretches in the book after a brisk warmup walk,
bike, jog, etc…
Shoulder Workout – When you see this, only do each of the 6 exercises in a
non-stop circuit once. No need to repeat this, unless you repeat with NO weight.
Warmups – You will see a calisthenics / run pyramid warmup throughout the
workout. This is a short run of 25-100m mixed into a pushup or squat pyramid
typically. 1 Pushup – run 25m – 2 pushups – run 25m…up to 10 or even 20
some days. Same for squats. If you have an outdoor pullup bar, you can add in
some as well. Otherwise a brief cardio warmup or jump rope / jumping jacks
mixed with exercises like pushups and squats depending on leg or upper body
day will get you warmed up. Keep this workout at a sub-max effort and focus on
stretching and foam rolling to loosen any tight joints from too much previous
travel or inactivity.
Pool Skills – IN the workout after the pool sessions, you can add in many of the
events of drownproofing to help with water confidence. Treading for 5 minutes
with no hands, bounce, float, front flip/backflip underwater, all with hands behind
back and feet together SIMULATED BEING TIED.
PT Reset – This is a workout to help balance out the front side and back side of
the core providing an opposing muscle group exercise to the chest, front
shoulders, stomach muscles, and hip flexors. You will see this as a cooldown
movement after upper body days typically. Add it regardless if you prefer.
Typical Organization – You will see PT pyramids mixed with a variety of running
at goal pace or sprint pace in between sets one day. Another day of the week will
be a pyramid warmup along with some form of super set mixed with running.
Then toward the end of the week, there are tests or max rep effort workouts like
the Murph (100 pullups, 200 pushups, 300 squats or situps) along with other
exercises that may require some form of weight for load bearing or overhead
presses. (sandbag, log, DB / KB etc).
Creating a test taking strategy is smart, as the last thing you want to do is show
up for your first fitness test with a military special ops recruiter / mentor and fail
because you have never practiced it before. Believe it or not, there are recruits
who show up to a 500yd swim not knowing if they will even finish it their first
time.
In order to build a strategy that works for you, you have to learn HOW to take this
test by actually taking the test. You should know how it feels to run at your pace
and to swim at your pace that will yield the scores you want. You should also
know that you need some more fuel by the later half of the fitness test as you
tend to “run out of gas” just when you need it for the last event 1.5 mile run
test. See Nutrition for Fitness
Here is how to develop your test taking strategy by learning your pace and
training for your pace with events like running and swimming.
Same Pacing Workout with Swimming: (do this 5-6 times a week)
Warmup 500yds CSS or free style (mix is fine too) but non-stop. When you
“warmup” with a 500yd or 500m swim, you are now training to make the 500m
swim “nothing more than a warmup”. This is more of a psychological benefit, but
it will also get you more prepared for swimming 500m at a fast pace. After the
warmup, do the following 50/50 split workout:
Repeat 10 times
50m Swim freestyle FAST (6-8 strokes per breath)
50m NO REST go into Swim CSS – at your goal pace*.
- rest 10 seconds before starting again
*Goal pace swimming will depend on your abilities, but a good standard is a yard
or meter per second. Most military swim tests are 500yds or 500m. Shoot for a
yard per second and score 500 seconds which is an above average score of an
8:20. This is good enough (actually above average) for most military programs –
even special ops level swimming.
Do this swim workout 5-6 days a week - minimum standard daily is 1000-1500m
PERIOD if you want to get in shape to swim 500m fast.
For running, the same type of program works but you can add in a sprint workout
1-2 times a week if you prefer, but if your conditioning is solid, focus on goal pace
for a few weeks as your only running workout every day (4-5 times a week).
Repeat 6 times
400m at goal mile pace (example 1:30 = 9 min 1.5 mile goal pace)
- rest with 1 minute calisthenics (squats, lunges, pushups, situps – your choice
depending on upper body or lower body days) or if you want to just focus on
running, rest with a 1 minute walk.
Run 1 mile cooldown / stretch – mix in a few sprints if you prefer with slow jog
intervals.
Repeat 4 times
800m at goal mile pace (ex. 3 minutes = 9 min 1.5 mile goal pace)
Run 1 mile cooldown / stretch – mix in a few sprints if you prefer with slow jog
intervals.
But First – Here is the 30-Day Beginner Program that helps build habits of daily
fitness for beginners or those previously injured.
The Beginner 30 Day Starter Plan
Day 1 - Day 2 Repeat 5 times Day 3 -
Walk / run /bike- 15:00 – Pushups-10/Crunch10 Walk / run/ bike 15:00
Full body stretch Shoulder workout x 1 Fullbody stretch
Fullbody stretch
Day 4 Repeat 5 times Day 5 Day 6 Repeat 5 times
Squats 10 Walk / run/bike - 15:00 Walk / run/bike - 4:00
Rev & Pushups 5-10 Crunches and Plank squats - 20
Shoulder workout poses for 5 minutes Fullbody stretch
Fullbody stretch Fullbody stretch
Day 7 Day 8 Day 9 Repeat 3 times
Walk / run/ bike 20:00 Repeat 5 times Walk or bike 5:00
Shoulder workout Jumping jacks - 10 squats - 20
Fullbody stretch Pushups - 10 ( no rest) lunges - 10/leg
Fullbody stretch Fullbody stretch
Day 10 Day 11 Day 12 -Repeat 5 times
Walk/run/bike - 20:00 Walk/run/bike - 20:00 Jumping jacks - 10
Shoulder workout crunch or plank 1 min Rev & Pushups – 10
Fullbody stretch Fullbody stretch Fullbody stretch
Day 13 Day 14 Repeat 5times Day 15 -
Walk /run/ bike - 20:00 jumping jacks - 10 Walk /run/ bike- 20:00
crunches -50 Pushups - 10 crunches or plank 1 min
Fullbody stretch Fullbody stretch Fullbody stretch
Day 16 Repeat 5 times Day 17 Day 18 Repeat 5 times
Pushups 10, Pullup -? Walk/run/bike - 20:00 Rev & Pushups – 10
squats - 20 / lunges - 10 Crunch/ Plank 1 min Squats - 20
Fullbody stretch Fullbody stretch Fullbody stretch
Day 19 Day 20 Repeat 5 time Day 21
walk/run/ bike - 20:00 Pushups–10/Squats Walk/run/bike - 20:00
crunches & plank 1 min 20/ crunches 20 Shoulder workout
Fullbody stretch Fullbody stretch Fullbody stretch
Day 22 Repeat 8 times Day 23 Day 24 Repeat 5 times
jumping jacks - 10 Walk / run/bike - 20:00 Pushups - 10-15
Rev & pushups - 10 Plank pose – 3 min Squats-20/Crunches-20
Fullbody stretch Fullbody stretch Fullbody stretch
Day 25 Day 26 Repeat 5 Day 27
walk / run / bike - 20:00 times Repeat 5 times
plank pose – 3min total Walk / Run / Bike 5:00 Pushups 10, Pullup -?
Fullbody stretch squats - 20 / lunges 10 Crunches & plank 1 min
Fullbody stretch Fullbody stretch
Day 28 Day 29 Repeat 8 time Day 30
Walk / run / bike- 20:00 Jumping Jacks - 10 Walk /run/ bike - 20:00
Crunches & plank 1 min Pushups – 10 / Rev crunches &plank 1 min
Fullbody stretch Pushups 10 Fullbody stretch
Fullbody stretch
*Add 10-15 min walk throughout the day (before / after meals)
Rev & Pushups = Reverse pushup and pushups mixed together
The Intermediate Six Week Program
Run 1 mile
Week 5 - Day 1 Week 5 - Day 2 Week 5 - Day 3
1 mile run
Week 5 - Day 5 Week 5 - Day 6
Swim later:
Swim 250m fast
Repeat 5 times
100m CSS or free or mix of both
50/50
Week 6 - Day 1 Week 6 - Day 2 Week 6 - Day 3
Repeat 3 times
repeat 5 times
Pullups max
Run 200m fast
Run 50m easy Pushups 20
Bicep/military press 10
- lunges 10/leg
Repeat 2 times
Swim 500m warmup Flutterkicks 25
Squats 20
Swim with fins 1000m Situps 40 in 1:00
Swim: for time. Leg levers 25
Swim 250m fast
Scissors 25
Repeat 5 times
Plank pose 1 min
100m CSS or free or mix
Run 800m
of both 50/50
Swim PT:
Warmup with 500m
swim
repeat 5 times
Swim 100m timed
- pushups 10-20
- abs of choice 20
- pullouts 10 (muscle up
on deep end pool edge)
Week 6 - Day 4 Week 6 - Day 5
- Improved PST Scores – Not just improved, but competitive max out level
scores.
- Work Capacity Improvement – the addition of muscle stamina, basic
strength, and cardiovascular endurance in the events seen in training –
such as swimming, running, and some rucking.
These are basic calisthenics exercises along with very difficult calisthenics
exercises arranged in many different ways to create challenging workouts. These
will build muscle stamina in typical military exercises, increase running and swim
times, and overall work capacity. See Green Section below as this is the focus of
this program. However, Speed, mobility, flexibility and training mindset are part of
this program.
Week 7 - Day 1 Week 7 - Day 2 Week 7 - Day 3
THEN THEN
Run 3 miles THEN Run and Leg Day Run 1 mile warmup
/ stretch
Mobility day Run 4 miles on beach, or
mix in hills, stairs, Light weight
Repeat 3 times bleachers to work the legs shoulders
5 min cardio (nonimpact more.
recommended) PT Test
5 min stretch, foam roll, - Every 5 minutes stop and Pushups 2 min
or massage tool do 20 squats rest 2 min
10 lunges/leg Situps 2 min
Optional: (if pool) rest 2 min
10 min swim Swim 500m warmup or 10 Pullups max
10 min tread min tread no hands 10 min transition
5 min dynamic stretches 1.5 mile run timed
in chest deep water Swim 1500m with fins – 500yd swim - timed.
non stop for time.
PT RESET: Rest 10 minutes
Repeat 2 times Supplemental Workout:
Reverse Pushups 10-20 Then repeat regular
Repeat 4 times
Birds 10-20 PST:
Run 800m
Arm haulers10-20 Swim, Pushups,
(SB)squats 20
Swimmers 1 min situps, pullup, 1.5 run
(SB) Lunges 10/leg
Side plank 1 min (right) order.
Tire flips 5
Plank 1 min Farmerwalks 5x up/down
Side plank 1 min (left) stairs *skip swim if you do
Dirty Dogs – 10-20/ leg not need to swim for
your PST. Add .5 or
1.5 to your timed run
Run is optional if you if needed if Army /
need a break from USMC test prep.
impact
Week 13 - Day 1 Week 13 - Day 2 Week 13 - Day 3
PT RESET:
Repeat 2 times
Reverse Pushups 20
Birds 20
Arm haulers 20
Swimmers 1 min
Side plank 1 min (right)
Plank 1 min
Side plank 1 min (left)
Dirty Dogs – 10/ leg
Week 13 - Day 4 Week 13 - Day 5 Week 13 - Day 6
There is a link I refer many people to who complain of leg injuries. I have had
many of these injuries, BUT since I am not a doctor, I like for people to be better
informed through the information prepared by www.drpribut.com. Dr. Steven
Pribut is a doctor who enjoys running and has a site designed to help describe,
prevent, and self-treat the most common running injuries. See the ailments below
at Dr. Pribut’s website for more information about running and injury prevention.
If you are an avid runner, chances are you have experienced at least one of
these injuries. In fact, according to Runner’s World, over 50% of all runners get
injured every year.
Now, in the spring, after a winter layoff, OR if you are wishing to start running for
the first time, I would recommend the following “step up program”.
1) Stretch using the stretches in this book for a week first to loosen up stiff
joints and connective tissue.
2) Choose non-impact aerobic activity like biking, elliptical gliding, rowing or
swimming to do when injuries are first felt. It is never a bad idea to
cross-train in any of these activities every other day in place a running.
3) Warm up properly and then stretch. Run nice and easy for about 5-10
minutes then stretch once you are warm and the muscles and joints a
more pliable. Never stretch “cold”. See stretches listed on the free Six
Week Running Program page at www.stewsmith.com
4) Replace running shoes often. A good rule of thumb is 4-5 months or 400
miles of running. UK Gear PT1000 are good for 1000 miles.
5) Learn Myofascial Release
I hope these links can help you prevent some of the common injuries, however, it
is always recommended to see a doctor if you are in pain. Two of the running
rules I use is: “If it hurts to run – stop running” and “If it hurts to walk – DO NOT
run and go to a doctor.”
The Latest in Injury Prevention – MOBILITY DAY!
When In Doubt – Replace a Running Day and Add a Mobility Day
This is key to your progress – some days you need a mobility day. Here is how
we recommend to add a mobility day.
Two Options:
Mini-Mobility day: After a long run day or speed / hill work that you
may not be used to, do the following:
Repeat 2 times
5 min bike, elliptical, or row
5 min stretch, foam roll, or massage tool
OPTIONAL: Swim 5 minutes, Tread water 5 minutes, do all dynamic stretches
you can think of in chest deep water for 5-10 minutes.
Full Mobility Day: Replace complete running workout any day of the
week – preferably in the middle of the week with the following:
Repeat 5 times
5 min bike, elliptical, or row
5 min stretch, foam roll, or massage tool
OPTIONAL: Swim 10 minutes, Tread water 10 minutes, do all dynamic stretches
you can think of in chest deep water for 10 minutes.
Nutrition Section
Many of today’s soldiers and recruits gain weight quickly, and before they know it
they are in a mad rush to lose 20-30 lbs to either stay in the Army or join the
Army. If you are having trouble with the weight portion, take a look at the
following section as well as the link below for a free beginner program with food
plan too - site.stewsmithptclub.com/45dayplan.pdf
If your days are longer than 15-18 hours you should try another light snack at
2100 of foods like yogurt, grapes, milk. Other snacks during the day can be
salads, fruits, lean meats, small sandwiches, boiled eggs and others. See chart
on next page for better ideas on what to eat during the day and before and after
exercise sessions.
1) Eating plan - This eating plan will help your body keep the metabolism high
and burn calories throughout the day. Limiting calories of processed sugar and
other processed foods, adding fiber, and adding protein will help lean you out
quickly and in a healthy manner.
4) Add Water – Eliminate Soda – You will find that eliminating or reducing
sodas, sweet tea / juices in your day and replacing with water will help you
quickly lose weight (fat).
The Complete Tactical Fitness Series
As a military, police, and fire fighter fitness writer for over 20 years now, the
term Tactical Fitness did not exist when I started. Now, in the last decade
resources have been spent by all groups of tactical fitness and a new fitness
genre has been born. The following is my current library of Tactical Fitness
Programming to include books, ebooks, and online coaching products and
services:
Tactical Fitness - At the core of this program is the Tactical Fitness Test which
measures 12 standards for your physical capacity, including: cardiovascular
conditioning, strength, muscle coordination, and stamina. Tactical fitness means
having the skills needed to save lives and extend the limits of your endurance
whether you are in the military, police, firefighting professions, or just an
everyday hero. Also featured in the Tactical Fitness Test called the Dirty Dozen.
Tactical Strength - Tactical Strength is the lifting program used by Stew Smith
and his Military, Police, Fire Fighter fitness program called the Heroes of
Tomorrow. It is designed to build strength in the upper body, legs, and core to
prepare you better for any load bearing activity (rucking, boat carry, log PT, etc).
We also use the Tactical Strength Test to test elements of speed, agility, and
strength / power.
As we age, there are a few truths that every Tactical Athlete Over Forty must
realize:
1 – You cannot outwork your diet. Typically, portion control is the answer, but
depending on your goals, eating to gain weight is too easy. Eating to lose weight
is more challenging after 40. Gone are the days of your twenties when you could
eat whatever you wanted, train hard, and not gain weight. Eat less.
3 – Daily Running. If you are a bigger person or you are feeling the pain of a life
well-lived after 40, you may want to consider running every OTHER day. But on
the days in between pick a non-impact cardio option. If you can end each day
with swimming and a quick dynamic stretch session in the water, you will be
amazed at the results – especially during higher mile running / load bearing
workout cycles.
In a world where fitness can be the difference of life and death, we will be older
for a longer period of time than we were younger. Learning how to progress into
those decades smartly with added longevity training - typically in the form of
active recovery days and mobility days is going to increase your abilities and
decrease your pain. The following series is a new programming focused on an
often neglected age group of active duty and retired veterans of the tactical
professions who need to rebuild and take their fitness to the next level in order to
enjoy the latter half of their lives:
Tactical Fitness For The Athlete Over 40 - Actively Pursuing Recovery and
Maintenance - This is part 4 of the above series that is rather advanced but still
focused on adding in an easy day and / or mobility day to the week as a way to
recover in the middle of the week. This will enable for a better workout number
4,5, or 6 as the week moves into the weekend. Running every OTHER day with
non-impact cardio will reduce stress on the knees. Use of non-impact cardio and
swimming pool for mobility is helpful as well. Book | Ebook | Amazon Kindle /
Paperback
Closing Remarks
If you find this book helpful, let others know. You can also purchase multiple
copies at a reduced price from our printer service if you have a large group of
people who would benefit from this information. For any info on bulk purchases
contact us at the email listed below for price savings per multi-book purchase.
ONLINE COACHING
Also if you need personal training help, check out the
StewSmithFitness.com website where you can train with me through the Online
Coaching program.
GOOD LUCK
Thanks for choosing a profession of serving your country. It is an honorable
profession that requires commitment to stay fit and healthy so you can best
perform your duties, to stay alive, and keep others alive.
Good luck with the program and remember to consult your physician first before
starting any program if you have not exercised in several months or years. If you
need help with any fitness related questions please feel free to email me.