Stew Smith Fitness

Stew Smith Fitness Weight loss programs for beginners but with a performance fitness theme are also available. No diet pills here!

StewSmithFitness.com is a fitness information company focused on fitness testing programs for entrance into military, special operations, police, fire fighting. Hundreds of articles focused on fitness performance in preparation for military, special operations, law enforcement, and fire fighting professions is one segment of StewSmith.com. Specific programs for FBI, SWAT, Navy SEAL, Ranger, Special Forces, Marines, RECON, Rescue Swimmer and many, many others make up a portion of the library that helps thousands for these jobs each year. So you will not only lose weight but get into shape at the same time. Just smart eating and logically progressive workouts for you to achieve your goals. Complete List of Books, Ebooks, Coaching Services www.stewsmithfitness.com

09/21/2026

Former Navy SEAL and tactical fitness coach Stew Smith emphasizes that bouncing back from brutal multi-day challenges like BUD/S Hell Week comes down to mastering the absolute fundamentals rather than leaning on expensive recovery gadgets. Check Out:

https://www.stewsmithfitness.com/blogs/news/from-chafing-to-soreness-the-ultimate-recovery-plan-for-special-ops-trainees-post-hellweek

The Core Recovery Pillars
• Prioritize Sleep: Restorative sleep is the number one recovery tool, accounting for the vast majority of physical and mental repair.
• Focus on Real Food: Avoid banned or heavy chemical supplements; instead, get necessary proteins, slow-digesting carbs, and amino acids from whole foods to rebuild damaged muscle tissue.
• Hydrate with Electrolytes: Replenish lost water, sodium, potassium, and magnesium aggressively, especially if heavy sweating or salt rings appear on uniforms.
• Lick Your Wounds: Make sure your cuts, chafing, and open wounds are clean.

Active Rest and Nervous System Reset
• Incorporate Mobility and Deloads: Never skip mobility work, and utilize low-impact movement (like swimming or easy cycling) to flush metabolic waste without beating up healing joints. Be world-class in recovery: https://www.stewsmithfitness.com/blogs/news/be-world-class-in-recovery

• Regulate Breathing: Use tactical breathing techniques like box breathing (4 seconds in, 4 hold, 4 out, 4 hold) to actively down-shift a hyper-stressed nervous system.
• Manage Mental Stress: Combat high hormonal stress responses using simple biohacks like intentional smiling, laughing with boat crew peers, and turning off outside noise during rest blocks.
• Explore a comprehensive guide on preparation and conditioning from Stew Smith Fitness - https://www.stewsmithfitness.com

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First day of fall training! While it is dark, we warm up with some calisthenics and leg lifts… Then open it up and get ...
09/21/2026

First day of fall training! While it is dark, we warm up with some calisthenics and leg lifts… Then open it up and get to the hill. Leg day and Hill day go perfectly together.

Saturday morning training - let’s get it done! ✔️ Last day of summer training. Fall session starts Monday. Check out wha...
09/19/2026

Saturday morning training - let’s get it done! ✔️

Last day of summer training. Fall session starts Monday. Check out what we’re doing this next cycle.

09/18/2026

Excellent Assessment Week! Today is Accountability Day as we transition into the Fall Training Cycle.

Stew Smith's fall training is a 12-week transition phase focused on shifting from high-mileage running and high-repetition calisthenics into weight training, reduced running volume, and load-bearing exercises.

Key Goals of Fall Training
• Joint Recovery: Gives the body a break after the high-mileage and high-repetition overload of the summer peak.
• Weight Integration: Gradually introduces weights and weight vests while lowering calisthenics repetition counts.
• Cardio Shift: Reduces overall running mileage while slightly increasing running speed, and mixes in non-impact cardio, rucking, and fin-swimming.
• Durability Prep: Prepares the body for the heavier winter lifting cycle by building baseline strength and power.

Typical Fall Routine Structure
• Assessment & Deload: Starts in September with a recovery and testing week to gauge endurance and muscle stamina.
• Blended Workouts: Combines calisthenics ladders (like push-ups, pull-ups, and dips) with foundational strength exercises (like bench press, rows, and deadlifts).
• Weighted Calisthenics: Uses weight vests, sandbags, and medicine balls to bridge the gap between pure bodyweight movements and external loads.
•
You can find the official program guide and related materials through the Stew Smith Fitness Store - https://www.stewsmithfitness.com/products/ebook-seasonal-tactical-fitness-periodization-fall-transition

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Testing the lifts today. If you’re not assessing, you are just guessing. Getting a base point for our next cycle that wi...
09/17/2026

Testing the lifts today. If you’re not assessing, you are just guessing. Getting a base point for our next cycle that will include more lifts like dead lift, Pinch press, weight, vest, pull-ups, and more. Tomorrow we test the loadbearing activities typically seen and most military programs.

Mobility day today! If you are young, it helps with knee and ankle range of motion for better kicks. It helps with shoul...
09/16/2026

Mobility day today! If you are young, it helps with knee and ankle range of motion for better kicks. It helps with shoulder range of motion so you can glide better. But for anyone over 40 and who has lived hard… Physically. It truly is life-changing. My best piece of advice for you OG’s out there: DON’T skip mobility day.

09/15/2026

This is what building mental toughness actually looks like. �
�If you only train when you feel like it, you’ll never reach your full potential. In this video, the squad tackles a brutal workout that literally no one wanted to do. The energy was low, the excuses were high, but the discipline was stronger.

Against all odds, the friction created fire: we walked out of the gym with a handful of new personal records (PRs).

What you'll see in this video:

The pre-workout struggle and the lack of motivation
How we flipped the switch as a group
The heavy lifts and intense pacing that led to unexpected PRs
Why doing things because they are hard is the ultimate cheat code for life

Key takeaway: You don’t need motivation; you need a routine that ignores your feelings. Every time you push through the resistance, you add another scoop of mental toughness to your foundation. See more programs and tips on building a Never Quit Mindset at https://www.stewsmithfitness.com

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Weight vest pyramid. The classic 1-10-1 but with a 25 pound weight vest for pull-ups times one and push-ups times two. R...
09/15/2026

Weight vest pyramid. The classic 1-10-1 but with a 25 pound weight vest for pull-ups times one and push-ups times two. Run 800 every odd set.

09/14/2026

Good luck through Hell Week—you are going to need it. But here are things that are in your control that you should focus on, especially the first half of the week:

Here is the first piece of advice: You can’t get stronger or faster this week, but you can get tougher. Remember that when the suck sets in. Focus on the below three:

• The Big 3: Fuel, water, and electrolytes. You, your classmates, and your boat crew members need three vital things: fuel, water, and electrolytes. Make sure you are hydrating constantly and actively adding salt to your meals. Your body burns through resources at an incredible rate in the cold and surf.

• Meal Strategy: Make it to the next meal is the only mindset you need. Eat all you can, whenever you get the chance. You need that fuel to stay warm and keep your energy up. Do not skip a single calorie. Remind your buddy to eat, drink, add salt/ electrolytes. Every single meal matters mentally and physically.
• Teammate / Self Accountability: Watch your buddy's back, track their food/water/electrolytes (salt), and get cuts checked early to prevent severe infections. Above all else, be a good teammate. You cannot survive this alone. Look out for the guy to the left and right of you.

At the end of the day, all the tactics and tips only go so far. Everything else is up to you and how badly you want it. You will learn an important thing when you finish Hellweek: your mind and body can endure 10x what you thought they could before you started.

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09/12/2026

Welcome to another Weekend Accountability Day live stream. It is time to stop guessing and start measuring. This is not about feeling guilty over a "cheat day," but about having an honest account of how you actually performed over the last week.

How did you do this week? Drop your updates in the LIVE QA chat.

Did you hit all your workouts?
Did you stay on top of your nutrition and hydration, or did a busy schedule get in the way?
Did you gain weight, lose weight, or see a performance improvement?

Remember, this data isn't good or bad—it’s just raw feedback so you can stop guessing, look at the facts, and make better adjustments for next week.

Bring your questions on training, tactical fitness preparation, and overcoming the mental hurdles of special ops or first responder selection.

Let’s look at the numbers, take the emotion out of it, and get ready for a better week ahead.

Check out more resources, training programs, books, online coaching, and articles at:https://www.StewSmithFitness.com

Want to create live streams like this? Check out StreamYard:

Want to create live streams like this? Check out StreamYard:

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