Video

✅NOTES: "Dealing with Failure & success" 🎬9/10/24 Tuesday ▶Failure is not term to give up 🎬Article: "Experience is the Hardest Teacher" 👉You will probably fail more than succeed 🎬Ex: Thomas Edison failed 2700 times before succeeding 👉Keep on striving & move forward ▶5 Keys of lessons 🎬1.) Success is not your best friend ⚠Complacency kills 👉Dont stop being a student & stop growing 👉Dont have over confidence 🎬2.) Failing sounds hard but is hardest mentor 👉Life lessons come without a syllabus 🎬3.) Everytime you stumble, consider it a sequence 🎬4.) Humility is also a lesson away 🎬5.) Each experience is a stepping stone in the winding path to wisdom 🎬John Kennedy: "Those who dare to fail miserably can achieve greatly" ✅Moments of failing 🎬Ex: Stew never did 2 min worth of situps during the 1st year. He corrected the mistake for the 2nd test 👉Use the experiences to come back stronger ▶Learn off older & younger guys 👉In the teams they had a younger guys who had mechanical valuable skills ▶Older guys in training in their 30s? 👉Figure out solution to recover faster 🎬What should you eat before & after you training? 🎬How much should you sleep? 🎬How to combat soreness? 🎬What mobility tools do you need? ▶Workouts for 35 year olds 👉Be prepared to get to training & through the training 👉It wont be physically challenging if you prepare 👉PST must be 1st 👉Be a master of your own recovery 👉Longevity is the master of recovery ▶How to improve weighted boat & rucking 🎬Book: "Getting to & Through selection" 🎬Book: "The Navy seal workout phase 2 & 3" 👉They ruck every friday at the beach 👉They run hills, run bleachers & fireman carries 👉They have a 4 person boat ▶Correct kicks on CSS 👉Do scissor kicks & glides with the CSS 👉This opens up the hips 👉Only do scissor kicks with fins for strategic value 👉In the ocean, glide on currents

That college boy roll was smooth

✅NOTES: "From Recruitment to Readiness" 🎬Stew Smith 🎬9/9/24 Monday ▶️Common mistakes of recruits 👉Any military service branch counts for these principles Learn, move on & try to fix it ▶️1.) Use generic programs for specific needs 👉They may overtrain or not have equipment 🎬Article: "How to adapt programs for your progression" ▶️2.) Train only for fitness test 👉Every branch has an entry test 👉Calisthenics test is not enough 👉Army now added total body functional test ▶️3.) Ignoring weakness elements 🎬Ex: Stew Smith weakness was running & strength was powerlifting ▶️4.) Not understanding phases of training 🎬A. To the training with fitness test 🎬B. Get through the training 👉Rucking, load bearing, etc 👉Pick up new training ideas & tactical skills 🎬C. Maintain fitness for your job ▶️5.) Doing sport specific workouts from the past 👉Strength, power, speed, stamina, grip & many elements are needed ▶️6.) More is not always better 👉Doing "more" pushups for example is not always the answer 👉Learn to engage focused recovery such as sleep, food, nutrition, hydration, stress mitigation 🎬Article: "7 ways less is More" 👉Push hard but recover hard 👉Dont get injured ▶️How to assess weaknesses 👉Assess yourself, dont guess 🎬Ex: Stew created charts on the wall. The stats on various tactical fitness are guaged from students in his program 👉If someone needs help in an area they access ▶️Spice up workouts 🎬Do a different choreography with same workouts 🎬Add beach or grass 🎬Do pyramid repetitive workouts 🎬Supersets, max rep sets or add in weight 👉Every quarter they change focus with the tactical fitness book programs 🎬Ex: "Mix in pushups after bench press" ▶️How to create schedule 🎬1.) Use a minimum standard time of training 🎬2.) Evaluate what space, equipment & time you have 👉Article: "Minimum standard time" 🎬3.) 5 min cardio & 5 min stretching/rolling 👉Ex: Stew arranges workouts for 1st time in morning. The morning works because family is asleep. His work schedule is only travel or vacation needed ⚠️Life gets in the way so have a plan

Do you know if he ended up passing BUDS?

I did this after my workout and got a time of 12:13 I’m trying to improve on it do you have any tips

Variations on the CSS can be quite interesting for "snorkling without a snorkel" or "surface freediving" as I call it. For instance, 2 fully submerged (slow) breaststrokes, followed by one CSS stroke for breathing. Since you don't need to breathe every stroke when you're in a relaxed state, this combo allows you much time underwater to check reefs, fish etc. You can also alternate breathing left and right, because you're not hauling a rifle along, which translates to less unilateral stress.

Shout out to Taylor Cav, and Adam brown.

✅NOTES: "5 tips to better Sleep" 🎬Stew Smith 🎬8/26/24 Monday ▶Tips for sleep 🎬Article: "Tips & strategies" 👉Lay off caffeine after 3pm (6 hours before bed) 👉Need a cool dark quiet area 👉Set an alarm 1 hour before bed 👉Get into bedtime ritual or habits ▶Strategies 🎬Recommended Book: "Power of Now" 👉Bring Foam earplugs: You hear yourself breathe 👉With incoming thoughts: Write them down 👉Use meditation: "Think what next thought will be" 👉Sleep near your dog 👉Help remove thoughts by thinking of a word "sleep" & spell it out 👉Think of peaceful settings like an ocean 👉Put peace noises or background on youtube ▶Consequences 🎬Number #1 recovery tool 👉Other are Nutritional 👉Fixes Mental, work, emotional stress 👉The younger you are you need more 👉7-8 hours is ideal 🎬Chronic Issues arise: 👉High blood pressure 👉Heart attack 👉Stroke 👉Digestive issues ▶Q: Fit stews program into active duty 5am PT? 👉Rearrange the weeks 🎬1.) The muscle group of the morning can count as upper body day 🎬2.) Rearrange the weeks to do same muscle groups on assigned days of program ▶Q: Tips for younger men 🎬Need more time 🎬Timeline is based off performance 👉Crush PST 👉Prep for BUDS 👉Running/Rucking 👉Longer distances 👉Swimming with fins 👉Pool skills ▶Q: Can increase frequency increase stress strength 👉Take 1 day off only: But still walk, do yard work 👉Dont over sleep 👉Dont stop moving for long time ▶Q: Tips to not get injured 👉Sometimes its accident: "Step in hole" 👉Close to shipping: Watch out on potential dangerous activities 👉Watch volume of reps 👉No Contact sports 👉Watch volume of running

👍🏼💯🙏🏼🇺🇲

2 minutes and 48 seconds in & this is 🔥🔥🔥🔥🔥

This is an enlightening chat gentlemen. I will be implementing these tips over the next few months. Thank you for the download!

I could listen to you guys all day! Solid information as always.

Best in the business

Good dudes right there!

Love these guys 💪🏼

I want to get from 14 pull-ups to 25 pull-ups in 3 weeks before school starts to I can beat the school record of 23.

When doing a mock pst what is a good mock rest time in between portions of it for myself so Im not cheating myself any perserverance?

The Rangers have saved the Seals, but it's never been the other way around. Navy Seals are the loudest people out of the Special Operations community

Thank you for keeping up with the answers. 👍🏻 Much appreciated.

Stew, in regards to your answer to the running question asked at 41:15 about running a 6 min mile, how do you know if you need to train your aerobic system i.e. running more slow miles or if you need to work on speed i.e. running more goal paced miles?

✅NOTES: "Why Just showing up matters more than anything" 🎬Stew Smith 🎬8/6/2024 Tuesday ▶Consistency is king 👉Show up for workouts 👉Dont skip workouts 👉Enjoy the grind 👉Put out when you dont want to ▶Always assess yourself 👉You will always dont feel like it 🎬Assess your PR or performance 👉Did you get it done? 👉Give the warmup a chance (8/10 times works) 🎬Did you struggle? 🎬Do you have to work on recovery tools? 👉Eat & sleep ▶Find your options 👉Find out what works for you 🎬1.) Do the workout 🎬2.) Do the easier day 🎬3. Mobility day 🎬4.) Take day off

✅NOTES: Q&A 🎬8/20/24 Tues 🎬Stew Smith ▶Q: Bodybuilder 60lbs over 👉Start in the kitchen 👉Dont run at that weight 🎬Treat it like triathlon: 1/3 non-impact & impact ▶Q: Phases 1-4 which one to start? 🎬Phase 1: Cant do PST effectively 👉If not start with Cals & Cardio program 🎬Phase 2-3: Get through selection 🎬Phase 4: Gut check w/ hell week simulator ▶Q: Program with 3rd week block. Feel like getting weaker 🎬Primary goal: Cals & Cardio 🎬Secondary Goal: Maintain strength 👉Depends on your weaknesses 👉Dont add more strength days unless youre an endurance week 👉Have a 6,8,12 week cycle on endurance until next phase ▶Q: Good scores? 🎬After phase 1 book scores 🎬Test scores should rise at week 9 👉80 pushups 👉80 situps 👉Sub 9min swim 👉15-20 pushups 👉9:30 run ▶Running: 👉Use pacing training 🎬3 ways: 👉Add more aerobic activity like Zone 2 👉Goal paced: "1:30 quarter miles for 6 min mile" 👉Sprint/Jog interval days: "Run for 1 min, job same" 🎬Article: "Running plan to get you to & through selection" ⚠Dont do strength exercises & endurance with muscle stamina at the same time. Use Periodization

✅️NOTES: "Adding Core work or just lifting" 🎬Stew Smith 🎬8/19/24 ▶️Engaging core system 👉Fitness tests have core 👉For most its necessary 🎬Ex: Stew lifted for decades. He didnt practice situps & failed the test in college 👉Think of it as strategy vs need of fitness 👉Practice pace & drills/movements 🎬Article: Coming out this week ▶️Strengthen lower back 👉Farmer walks, birddogs, hanging knee ups 👉Plank poses, ab hyperextensions 👉Lifting: Romanian Deadlifts ▶️Swimming beginner tips 🎬Article: "CSS Help 6-Series" 👉Helps with kick, pull, glide ▶️Heroes of Tomorrow schedule 🎬Swims: 👉50/50 Swims on Upper body days 👉With fins on Leg days 🎬Tues: Goal paced running w/Upper body exercises 🎬Wed: Longer distance run w/hill & Leg PT & goal paced work 🎬Thurs: Mobility day w/ non-impact cardio 🎬Fri: Longer run & mix in ruck 🎬Sat: Mix of sprints & jobs

✅️NOTES: "Making Fitness more Fun" 🎬Stew Smith 🎬8/12/24 Monday ▶️Stew worked out now 42 years 👉He caught the flu once & skipped 👉Fitness was a part of his life 👉Make it more fun with progress & new workouts 🎬Article: "Making Fitness More Fun ✅️5 ways to make it more fun 🎬Be open to new ideas 👉The goal is be consistent 👉Sign up for crossfit 👉Do videos in living room 👉Play pickeball 👉Group classes or hiking 🎬Bring a friend 👉Support is nice 👉Stew has had group training 25 years 👉Before that he had workout partners 👉Join a club with group training or crossfit world or bootcamps 🎬Set meaningful goals 👉Take the "me" out of it 👉Doesnt have to be weight loss 👉You can raise money for a foundation 👉Run a 5K with a friend 👉Prepare for a military service 🎬Stay mentally occupied 👉Music 👉Podcasts 👉Audio books 🎬Invest in your fitness 👉Buy new clothes 👉New gear or running shoes 👉Also save money 👉Buy equipment for home gym 👉Hire a trainer 🎬Training for service 👉Another reason to train 👉Bigger purpose than you 👉One day your fitness level will be dependant for life or death for someone 👉Your tactical training matters also ▶️How to address "not good enough" for tactical selection & career 👉Fear & discipline are there 👉Assess yourself 🎬Article: "What is good enough" 🎬The standard: Good at everything 👉Diversify training 👉Work on weaknesses ▶️Hip mobility 👉Issues with treading 🎬Article: "Treading might be mobility issue" ▶️Substitute for swimming 👉Rowing on upper body days 👉Biking on lower body days ▶️Grip training 👉Farmer walks 👉Deadlifts 👉Hanging knee ups

✅️NOTES: "Fall Season Coming Up" 🎬Stew Smith 🎬8/13/24 Tuesday ▶️Current season training: Summer 🎬Summer program: Every 4th week deload 👉Deload week is lifting maintenance ▶️Fall season doctrine 🎬50/50 split 👉Warmup with Calisthenics & then lift 👉25 to 20 miles per week running then taper down 👉Winter focus on lift, strength & power 🎬Book: "Seasonal Tactical Fitness Periodization" 🎬Old Book: "Maximal Fitness" ▶️Swim CSS Help 🎬Article: "CSS Help Series: Quick Fix to Crush the swim"

Went from 35 to 48 finally today. 48 was my pr from 2 years ago. I hadn’t done any push ups since I got 48 initially 2 years ago until I tried this. I think I’m gonna run this program again after 2 weeks of rest. In case anyone was wondering I did a strength phase for 5 days where I did push ups on dumbells for extra range of motion+ I went super slow with those and did all to failure and then I did 5 days of endurance where I just went super fast. With the endurance phase I did sets of 10 and then added 5 reps each day, doing as many sets I needed to reach my rep target. It worked pretty well but I think I’m going to do a longer strength phase this time. Maybe 6 days. Endurance phase is mostly just learning pacing and form anyways.

I do zero. How can I start?

He's hot

Me *skips workout * Stew on CSS critique day: “consistency is king” 😮

For drown proofing when it comes to swimming on your stomach should we practice swimming on our backs as well as alternating from stomach to back

This video came out at an interesting time for me. I just started back school a few days ago and I've been going everyday and I plan on not missing a single day. Last year I got expelled from my old school for missing so many days and failing too many classes. Thanks for the video and your service, Stew. God bless you, Jesus loves you ♥.

✅NOTES: "Workouts after Injury/Time-off/Illness" 🎬8/5/24 Monday 🎬Stew Smith ▶Systems check assessment 🎬Article: "Systems Check" 🎬5 min of cardio: See how you feel 👉Check impact, congestion, breathing 🎬Do 5 min of workout: Pyramid, Bench, Row 👉Aches & pains, muscle weakness 🎬Do 5 min of circuit 👉Stay Hydrated & have electrolytes ▶Other cues 🎬Be happy with little accomplishments 👉Stew woke up still at 6AM to walk 500 yards 👉He did X10 squats throughout the day ▶Add extra workouts at bootcamp 🎬Article: " 👉Workout 30-45min before wakeup 👉Upperbody days: Push-ups & Burpees 👉Lowerbody days: Squats, Lunges, Wall sits ▶Doing the PST program more than once? 👉Do the human performance test after 👉Dont skip the lift cycle afterwards 👉Depends on your strengths & weaknesses ▶Strength swim kick 👉Use fins with scissor kicks or flutter kicks to work hip flexors 🎬Add in Weighted or non-weighted: 👉Jumping squats 👉Jumping lunges ▶Advice for open water swim 👉Practice swim in pool & open water 👉Practice swimming straight. Every 5-6 strokes look up

Should our head stay stuck/glued to the bottom arm and stay in that position, yet rotate for the pull? Do we keep our eyes fixed to the bottom, side or in front mostly? I know you have said in previous videos we will need to look forward (mostly for open water swims). How often should we look forward for the 500yd swim? 18:18

15:50 should the freestyle catch be more of a horizontal outward pull or is it down and into the water, but with a freestyle like pull?

Glad you didn't get hit too hard from covid and are coming back in a measured way.

I read an article years ago talking about hypertrophy in bodybuilding. It found those with more fast twitch muscle fibers responded better to muscle size at lower repetitions than those with slow twitch. Those with more slow twitch saw better hypertrophy in the higher 10 to 12 rep range. Could this also apply how we should think about training for these selection tests? Fast twitch guys train for more intensity slow twitch guys train for more musclular stamina? Pretty much training to how our bodies are designed. Something I've been thinking about.

Your system's check article got me restarted at a reasonable intensity when I was down with the flu in December.

For preparing for buds should I practice the breaststroke outside of the CSS and working with fins?

Good day, I am curious to know when at BUD/S conducting the swim tests, does a swimmer have to use fully the combat side stroke? Or can they utilize the breast or other strokes as long as they make the time?

Lot of contradictions in this video. They say don’t take it during buds cuz of high stress. Then he takes it once he’s in the team cuz of stress and recovery. Come on

Hey stew I’m 32 years old and can crush the PST do I have a chance to go to BUDS?

13:33 Are we concerned about over use injuries with this swim workout? Which areas might be of the most concern?

✅NOTES: Top 10 Questions with Stew 🎬Stew Smith 🎬7/29/24 Mon ▶1.) What are top 3 tips for test struggle? 👉It takes hard work, consistency & working when you dont want to 👉Everyone has a weakness. Assess yourself 👉Crush the fitness test 🎬Ex: Stew had Calisthenics & cardio. He had a strength background ▶2.) Strength vs endurance 🎬Book: The Navy PST workout Phase 1 ⚠You cannot get by without running or swimming 👉2 miles is not that much 👉Focus on the weakness 👉Train & lift & eat for selection programs ▶3.) Sample workout for running & swimming? 👉Get on a system that is balanced on Calisthenics, swimming, endurance 👉Manage them to focus on weakness & avoid injuries 🎬Book: The Navy PST workout Phase 1 🎬Article: "Running workout to get you to & through selection" 🎬Swim workout: 50/50 Swim workout ▶4.) How to recommend balance strength & cardio 👉The solution is seasonal block Periodization 🎬Book: Increase strength & crush the PST 👉Warmup with Calisthenics 👉Strength train 👉Cool down with cardio 👉Every 4th week cals & cardio ▶5.) What mistakes do people make when preparing for fitness test? 🎬Stew didnt focus on his Calisthenics. His hips were prepared for situps 👉Practice what youre ready to test ▶6.) Common mistake when preparing for bootcamp 🎬Phase 1 gets you to the training 🎬Phase 2 is prepped for treading, rucking, 4 mile runs, load bearing activities 👉You must be prepared for phase 2 training 🎬Book: The Navy Seal Phase 2 workout ▶7.) Whats best advice for weakness into strength? 👉Focus on the weakness 👉Use seasonal tactical fitness approach 👉2nd goal is to maintain other areas 🎬Tactical fitness: power, speed, agility, mobility, pool skills, grip, strength ▶8.) Explain significance of nutrition 👉Focus more on fuel in phase 1 training 👉Have a balanced routine like split routines to recover 🎬Stew carries water, electrolytes, peanut butter 👉Add extra food & sleep well ▶9.) Stay motivated when discouraged on plateaus 👉Motivation is not what we are looking for 👉We need to be inspired & obtain hard work, dedication, consistency & discipline 👉Build good habits when you have good days 👉Workout even when you dont want to Use your skills as dependent to save someone close to you ▶10.) Where can we find more resources 👉Stew Smith is on instagram, Tiktok & youtube 👉You can email him or look on his website

Very cool, I started with one repetition of pull-ups After 40 days, I am now doing 8 repetitions

What if you cant do one yet 😂😂😅

2:22 What is the key to speeding up your pace while keeping the 3 second pulls?

10:53 the middle way

31:03 To clarify I noticed you said 500m swim. My research had the PST in yards is this still accurate? I had been doing 550m practice.

22:52 does swimming risk the same issues with injuries? I rarely really feel physically tired in the pool, but I do have issues with my hips and shoulders I worry about overworking without realizing it. How do I know my limits for swimming?

Thank you for this information.