025931188

Calisthenics and Cardio
Workout
The No Equipment Needed Guide for Body Weight Exercisers
Beginner 30 Day Build Up Plan
Intermediate Six Week Plan
and Nine Week Advanced Plan
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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Join us as we create a perfect Year Training Plan for you and your fitness /
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strength, flexibility, and mobility with a focus on weight loss or weight
gain if needed for your health, wellness and performance goals.
- Spec Ops Level: Functional movement weight training, high rep

calisthenics, sprinting / agilities, long distance running / rucking,
swimming, swimming with fins, TRX, Kettlebells and other cardio and
resistance training options.
- These workouts are spread throughout the year in a logically progressive

routine to create increases in strength, speed, stamina, endurance, as
well as prevent injury for the tactical athlete.
- Tactical Athlete – Be an Asset when Needed whether your profession is

military, police, fire fighter, emergency medical or someone who wants to
better take care of his/her family. Tactical Fitness is for ALL of us.
Programs Follow Periodization Training Guidelines:

The Science of Periodization: The program follows a 52-week tactical fitness
periodization cycle complete with scheduled peaks and tapers of running and/or
rucking, swimming or other non-impact cardio, calisthenics, weights, and the
TRX. The workouts are new to the public and tested out personally by our group
prior to publishing. We focus on creating logical progressions spread out over a
period of a year.
Table of Contents
About the Author
List of Books & eBooks
Contact Information
Introduction Calisthenics Base Training
Getting Started – Warmups / Stretching
Upper Body Workouts
Core Workouts
Lower Body Workouts
Light Weight Shoulders
Static Stretching Options
Workouts:
- Beginner 30 Day Plan

- Six Week Intermediate Workout
- Eight Week Advanced Workout
Injury Prevention / Mobility Day

Nutrition
Tactical Fitness Series

About the Author
Former Navy Lieutenant (SEAL) Stew Smith
graduated from the United States Naval Academy
and graduated from Basic Underwater
Demolition/SEAL (BUD/S) training, (Class 182).
After serving eight years in the Navy, he now
specializes in helping young men and women
prepare for professions that require a fitness test and
rigorous training: Military, Police, Fire Fighters, and
Special Ops professionals.
Stew Smith writes about fitness and acing physical

fitness tests and is the founder of Heroes of
Tomorrow Fitness – a FREE local and online fitness
resource for people seeking military, law
enforcement, and firefighting professions.
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.
Latest Fitness Books: Tactical Fitness, Tactical Strength, Tactical Mobility
Warrior Workouts Volume 1,2, and 3
Good Luck and Never Quit!
About the Heroes of Tomorrow Program:

Stew Smith founded Heroes of Tomorrow Fitness – an online fitness resource for
people seeking Military or Law Enforcement / Firefighting professions. He trains
young men and women for free locally who wish to serve our country and
communities. Your purchases help us and our team of volunteer trainers prepare
tomorrow’s military, police, and fire fighters to physically do their job. We actually
see over 5,000 young men and women each year and train them for FREE.
Published Tactical Fitness Books
Tactical Fitness | Tactical Strength | Tactical Mobility
Warrior Workouts Vol 1 | Vol 2 | Vol 3
The Complete Guide to Navy SEAL Fitness
Navy SEAL Weight Training Workout
Maximum Fitness
The SWAT Workout
The Special Operations Workout
General Fitness and Nutritional Guides for Everyone

The Beginner / Intermediate Guide to Fitness
Reclaim Your Life - Erin O'Neill Story (beginner / intermediate)
Veterans Fitness - Baby Boomer and a Flat Stomach!
Circuit Training 101 – Beginner / Intermediate Guide to the Gym
The Busy Executive Workout Routine
The Obstacle Course Workout – Prep for Races or Mil, LE, FF
TRX / Military Style Workouts – Adding TRX to Military Prep Workouts
Tactical Fitness (40+) Phase 1, Phase 2, Phase 3, Phase 4
The Military / Special Ops Physical Fitness Workouts

The Combat Conditioning Workout
Air Force PJ / CCT Workout – Battlefield Airman Prep Course
The UBRR – Upper Body Round Robin Workout / Spec Ops version
Navy SEAL Workout Phase 1
Navy SEAL Workout Phase 2 - 3
Navy SEAL Workout Phase 4 Grinder PT
Navy SWCC Workout
Army PFT Workout (Prep For Rucking, OPAT, ACRT)
Army Special Forces / Ranger Workout
Army Air Assault School Workout
Army Airborne Workout
USMC RECON / MarSOC Workout
USMC OCS / TBS Workout
USMC IST and PFT
The Coast Guard Rescue Swimmer / Navy SAR Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Boot Camp Workout
Military, Police, Fire Fighter PT Test Survival Guide
The Law Enforcement Physical Fitness Workouts

The FBI Academy Workout | FBI Workout Vol 2
The DEA Workout
The FLETC Workout - Ace the PEB
The PFT Bible: Pushups, Sit-ups, 1.5 Mile Run
The Fire Fighter Workout
Contact Stew Smith (Email, mail)
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.
Mail and email addresses:

StewSmith.com
PO Box 122
Severna Park MD 21146
Email - stew@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.
New Podcast:
Tactical Fitness Report with Stew Smith
You can see the podcast on Youtube.com/stew50smith (video),
iTunes and GooglePlay- (search Tactical Fitness Report with Stew Smith), and
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© 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.
Introduction – Calisthenic Base Training
Your first repetition of a calisthenics exercise is actually considered a part of a

resistance training / strength building program. Your 20 th rep of pullups (for
instance) is turning a classic strength exercise into an endurance exercise, by
building muscle stamina. These work capacity qualities also are a significant
factor of the tactical athlete – especially the candidate who has to master high
repetition fitness and endurance testing events and long training days / nights.
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.
Personally, I like to do a big cycle of calisthenics and cardio based focused

training as it enables me to stay lean and maintain muscle mass while building
muscle stamina and endurance in running, swimming, rucking and some non-
impact cardio activities like biking or rowing. We typically do this cycle during the
summer, but if you need to extend the cycle into the fall and winter to continue to
lose weight and work on PST performance, this type of program is right for you.
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.
The Warm-Up Routine

Finding what works best for you as a warm-up is critical to your success in either
fitness testing as well as job performance. Increasing one’s flexibility should be
the first goal before starting fitness/athletic activity. This dynamic stretch routine
is a quick and effective way to produce these results.
Dynamic Stretching Explained

A quick and easy to follow dynamic stretching routine will demonstrate the way to
warm up and prepare for workouts. Take 5-10 minutes and get warmed up with
these leg movements prior to working out.
Dynamic Warm-up and Key Stretches

Jog or Bike - 5 minutes
Butt Kickers - 1 minute
Frankenstein Walks - 1 minute
Bounding in Place - 1 minute
Calf/Shin Warm-up – 1 minute
Burpees – 1 minute
Light Arm Shoulder Chest Stretch
Light Thigh Stretch
Light Hamstring Stretch
Back Roll
Light ITB Roll
Shin Roll
Warming Up for Workouts
Jog five minutes or do a series of light calisthenics like jumping jacks, crunches,
push-ups, squats prior to stretching. Dynamic stretching is a major part of
warming up prior to any athletic movements. In order to reduce muscle fatigue
and soreness and prevent injuries, perform a good warm-up using these
dynamic/static stretches. You can also use these on the back end of a hard
workout to cool-down from hard activity.
Jog or Bike 5 minutes – Get the blood flowing.
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.
For more Static Stretches – See Link:
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
Descriptions of the PT exercises
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.
Upper back exercise #2 - Reverse Push-ups - Lie on your stomach in the

down push-up position. Lift your hands off the floor instead of pushing the floor.
This will strengthen your upper back muscles that oppose the chest muscles.
(Also called Hand Release portion of the Army Hand release pushup)
Upper back exercise #3 – Birds: Lie on your stomach with your arms spread to
the height of your shoulders. Lift both arms off the floor until your shoulder
blades “pinch” and place them slowly in the down position. Repeat for 10-15
repetitions mimicking a bird flying.
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.
(Great for hip development)
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 Stretch Cycle (Cool Down)

Neck stretch (yes/no)
Neck/Shoulder Stretch.
Shoulder Shrugs
Arm/Shoulder Stretch
Forearm Stretch
Tricep/Lat Stretch (half moon)
Chest / Bicep Stretch
Stomach Stretch
Lower back Stretch
ITB / Hip
Hip flexor stretch
Hamstring Stretch
Thigh Stretch
Calf Stretch
Stretching and Warming Up and Cooling Down
Stretching is only part of warming up and cooling down. A brief cardiovascular

activity like biking, running or swimming. Usually 5-10 minutes of this activity is a
good warm-up or cool down.
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.
See http://site.stewsmithptclub.com/StaticStretches.pdf for more pictures of

stretches.
Lower back Plan – http://site.stewsmithptclub.com/lowerbackplan.pdf

The Program
The 30 Day Chart is the daily minimal amount of recommended exercise you
need to do in this workout plan. The next page after the chart is the
supplemental program – this is a voluntary addition to your day. The additional
exercise is to help assist with fat burning and abdominal toning IF you feel like
you want to continue working after you completed the “square” for the day in the
90 Day workout chart.
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 14 Week Intermediate and Advanced Program

The Six Week Intermediate Program is a 5 day a week workout plan but ramps
up pretty quickly. There is one day of mobility day which is a nice addition to any
training week. It has a steady progression of mileage per week, but if you need to
run less, replace with nonimpact options available (walk, bike, elliptical, row,
swim, other).
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.
The Bike or Elliptical Pyramid is a great workout - Increase resistance each

minute for every minute until the machine becomes too hard to move. Then
repeat in reverse order for remaining time.
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.
The PT Pyramid is a classic workout for intermediate / advanced level athletes

who prefer calisthenics. This workout can be a max-rep effort and focus on
stretching and foam rolling to loosen any tight joints from too much previous
travel or inactivity.
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).
Focus of this Program – Create a PST Strategy
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).
Running Workout #1 (2.5 miles total distance)

Run 1 mile warmup / stretch
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.
Running Workout #2 (3 mile total distance)
Run 1 mile warmup / stretch
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.
More Pacing Ideas:

Intervals
Drop mile pace
Situps Test is also a pacing drill
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
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
Pushups 10, Pullup -? Walk/run/bike - 20:00 Rev & Pushups – 10
squats - 20 / lunges - 10 Crunch/ Plank 1 min Squats - 20
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
jumping jacks - 10 Walk / run/bike - 20:00 Pushups - 10-15
Rev & pushups - 10 Plank pose – 3 min Squats-20/Crunches-20
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
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
Week 1 - Day 1 Week 1 - Day 2 Week 1 - Day 3

Warmup 1 mile run 50 % Murph Plus
Run and Hill Day (or
or 10 minute bike / non-
stairs)
impact cardio option Run 1 mile warmup
Repeat 3 times Run 1 mile or 10 min 50 pullups

Pullups max bike 100 push press (SB)
Pushups 10-20 100 abs of choice or 2
Run /walk or bike 10 min plank pose
Repeat 3 times minutes of hills or stairs
Walking Lunges 10/leg / bleachers (high 100 pushups
Pullups max resistance if stationary 150 squats
Pushups 25 bike) - run 400m every 100
reps accumulated
Repeat 2 times Run 1 mile or 10 min
Farmer walk 100m bike – Intervals: 400m Optional Swim:
Situps 1 minute fast / 100m walk x 4 Swim 500m warmup
Squats 20 Repeat 2 times
or 10 min worth of 100m free style fast
Repeat 2 times Tabata intervals. 50m any stroke easy
Situps or plank pose 1 min
Light Stretch
Squats 25
Run 1 mile run or bike 10 Tread water 5 min
minutes Swim 500m warmup
- 5 x 100m mix of free
and CSS as desired
- rest with dynamic
stretches 1 min in
shallow end.
Week 1 - Day 4 Week 1 - Day 5
Mobility Day Warmup 1 mile run
Warmup 10 minutes bike / Repeat 4 times

elliptical Pullups max
Pushups max (but goal is 2x
Stretch / Foam roll pullups)
repeat 4 times Situps or Plank pose 1 min
Run 400m at timed run goal
5 Min bike, swim, elliptical or pace speed
row (or walk)
Repeat 4 times
5 min stretch or foam roll SB Push Press*
SB Squats*
SB Chest Carry lunges 10/leg*
Cardio Option:
Run 400m at goal timed run
run or swim 20 minutes for pace speed.
max distance / stretch
Swim 500m warmup
If swim: add Repeat 6 times
5 min tread 100m free style fast
5 min dynamic stretches in 75m CSS at goal pace
chest deep water. 25m flutterkick only
*SB = sandbag, dumbbell,

weight vest, or some form of
weight to add to exercises.
*there should be a day off in

between Day 5 and Day 1.
PT Test Run and Hill Day (or Warmup 5 min
500yd swim* stairs)
Pushups 2 min max Run 1 mile timed
Situps 2 min max Run 1.5 miles fast
Pullups max PT Pyramid 1-10-1
1.5 mile run Run 20 minutes of hills Pullups x 1
or stairs / bleachers - Pushups x 2*
every 5 min - stop and Abs of choice x 3
Optional Workout #2: do 20 squats / 10 Dips and/or military x 2
lunges - every 5th set run 400m
Repeat 3 times fast
Run 400m fast Repeat 2 times
Pullups max Swim PT:
400m fast
Push Press 20 400m easy Warmup with 250m
Plank pose 1 min squats 20 swim
lunges 10/leg repeat 5 times
PT RESET:
Swim 150m timed
Repeat 2 times
Swim 250m without - pushups 10
Rev pushup - 20 fins - warmup - abs of choice 10
Arm haulers - 20 With fins: - pullouts 10 (muscle up
Birds - 20 Repeat 5 times on deep end pool edge)
Swimmers - 30 secs Swim 25m dolphin
Plank pose 1 min kicks underwater *Add TRX, if you wish to
Swim 25m flutterkicks make normal pushups
*if no pool – skip or do on back harder or add a weight
some other form of
vest, or elevated
nonimpact cardio for 10 Swim 1000m with fins pushups if too easy.
minutes for max
distance.
Mobility Day or Easy Run / Swim Pushup / Squats Pyramid 1-10. Run
Day 25m pushup 1, squat 1, run 25m, 2 /
2, 3/3...up to 10/10.
Warmup 10 minutes bike /
elliptical Repeat 3 times
Pullups max
Stretch / Foam roll Squats 20
Plank pose 1 min
repeat 4 times
5 Min cardio or choice Repeat 3 times
5 min stretch or foam roll Pushups max
(mix in bike, elliptical, row, etc) Lunges 10/leg
Situps 1 min or Flutterkicks 1 min
Stretch / Foam roll
Repeat 3 times
PT Reset:
Run 800m
Repeat 2 times
Farmer walk 100m
Rev pushup - 20
Farmer walk up.down stairs 5x
Arm haulers - 20
Birds - 20
Swimmers - 30 secs
Plank pose 1 min
Warmup with Run and Hill Day (or Run 1 mile

Repeat 5 times stairs)
Jumping jacks 10 Pullup / Pushup
Pushups 10 Run 1 miles fast or 10 Run Pyramid: 1-10:
Squats 10 min bike or other. 1 pullup run 100m 2
pushups, 2 pullups
Death By Pushups - 5 Run 10 minutes of hills or run 100m 4
minute plank pose - do 10 stairs / bleachers pushups...up to 10/20
pushups every minute on
the minute. Repeat 2 times Repeat 3 times
400m fast Pullups max
Repeat 2 times 400m easy Push press 10
Pullups max (or bike 2 min fast / 2 min Bicep/Military 10
Dips max easy) Dips max
Situps 20 in ::30 Pushups 10-20
Squats 10 Repeat 2 times
Lunges 10.leg 200m fast Stretch / Foam roll
Situps 40 in 1:00 200m easy
Run 400m (or bike 1 min fast / 1 min Repeat 2 times
easy) Rev pushup - 20
PT Pyramid 1-10 Arm haulers - 20
Pullups x 1 Repeat 2 times Birds - 20
Burpees x 1 100m fast Swimmers - 30 secs
run 50m in between each 100m easy Plank pose 1 min
set from pullup bar to
burpee area Swim 250m without fins - Run 1 mile or bike 10
warmup min
PT Reset:
Repeat 2 times With fins:
Rev pushup - 20 Repeat 5 times
Arm haulers - 20 Swim 25m dolphin kicks
Birds - 20 underwater
Swimmers - 30 secs Swim 25m flutterkicks on
Plank pose 1 min back
Run or swim cooldown 15 Swim 500m with fins

min
Run and Hill Day (or stairs) Mobility Day
Run 1.5 miles fast Easy Run / Swim Day
Run 10 minutes of hills or Warmup 10 minutes bike / elliptical

stairs / bleachers - every 5
min - stop and do 20 squats Stretch / Foam roll
/ 10 lunges
repeat 4 times
Repeat 3 times 5 Min cardio or choice
400m fast 5 min stretch or foam roll
400m easy (mix in bike, elliptical, row, etc)
squats 20
lunges 10/leg Swim 10 minutes
Tread 10 minutes
Swim 250m without fins - Dynamic stretches in chest deep
warmup water 10 minutes
With fins: PT Reset:

Repeat 5 times Repeat 2 times
Swim 25m dolphin kicks Rev pushup - 20
underwater Arm haulers - 20
Swim 25m flutterkicks on Birds - 20
back Swimmers - 30 secs
Plank pose 1 min
Swim 500m with fins
Cardio Full
Run Goal Pace Warmup with Mobility Day or Easy Run /
Repeat 5 times Swim Day
1 mile warmup jog or Jumping jacks 10
10 min bike Pushups 10 Warmup 10 minutes bike /
Squats 10 elliptical
Repeat 4 times
400m goal pace for Death By Pushups - 10 Stretch / Foam roll
mile minute plank pose - do
400m easy 10 pushups every repeat 4 times
minute on the minute. 5 Min cardio or choice
Run stairs, hills, sand 5 min stretch or foam roll
for 10 minutes – how Repeat 2 times (mix in bike, elliptical, row,
far do you get? Situps 20 in ::30 etc)
Squats 20
Repeat 4 times Lunges 10/leg Stretch / Foam roll
200m sprint Run 800m
- walk 100m PT Reset
PT Pyramid 1-10 Stop Repeat 2 times
Swim 250m without at 10 Rev pushup - 20
fins – warmup Pullups x 1 Arm haulers - 20
Squats x 2 Birds - 20
Repeat 5 times run 25m in between Swimmers - 30 secs
Swim 50m free fast each set from pullup Plank pose 1 min
Swim 50m CSS at goal bar to burpee area
pace – minimum rest
1 mile run
Swim 500m with fins
Week 4 - Day 4 - Run Week 4 - Day 5 or 6
Run and Hill Day (or stairs) Run 1 mile
Run 1 miles fast PT Pyramid 1-10-1:
Run 10 minutes of hills or stairs / Pullups x 1

bleachers - every 5 min - stop and do Pushups x 2
20 squats / 10 lunges Abs of choice x 2
Dips max x2
Repeat 4 times Run 100m each set
400m fast
400m easy Stretch / Foam roll
Swim 250m without fins - warmup PT Reset:

Repeat 2 times
Work on Goal pace 50m / 100m CSS Rev pushup - 20
sets: 50m in 50 secs / 100m in 100 Arm haulers - 20
secs as many sets as possible Birds - 20
Swimmers - 30 secs
Swim 500m with fins Plank pose 1 min
Run 1 mile
2 mile run fast Warmup with Run 3 miles - hills or

Repeat 5 times soft sand
Repeat 4 times Jumping jacks 10 runs. Optional - make
Run 400m or 2 min bike Pushups 10 2 miles a ruck if you
at high level, or hills, Crunches 20 prefer.
stairs, bleachers Squats 10
Swim:
Repeat 4 times Death By Pushups - 10 Warmup with 250 swim
Run 400m at goal mile minute plank pose - do repeat 5 times
pace 10 pushups every minute Swim 100m timed
- walk 100m on the minute. - rest with tread 1 min -
no hands
Repeat 2 times
Repeat 2 times
Rev pushup - 20
Flutterkicks 25
Arm haulers - 20
Squats 20
Birds - 20
Swimmers - 30 secs Situps 40 in 1:00
Plank pose 1 min Leg levers 25
Scissors 25
Swim 250m warmup Plank pose 1 min
Run 800m
Repeat 5 times
Swim 100m at goal pace PT Pyramid 1-10
- tread 1 min Stop at 10
Pullups x 1
Repeat 5 times Squats x 2
Swim 50m at goal pace run 100m in between
- tread 30 secs each set from pullup bar
to squat area
1 mile run
Mobility Day or Easy Run / Full Body

Swim Day
Warmup with Pushup / Squat
Warmup 10 minutes bike / Pyramid with 100m run in
elliptical between 1-10 (55 of each)
Stretch / Foam roll Run 1 mile fast
repeat 4 times Pullup / Bear Crawl / Tire

5 Min cardio or choice Pyramid 1-10 -= stop at 10:
5 min stretch or foam roll
(mix in bike, elliptical, row, etc) Pullup x 1
Dips x 2 or Pushups x 2
Stretch / Foam roll Bear Crawl to tire 25m away
Tire flip 5-10 times (depending
Repeat 2 times on size of tire – car or truck)
Rev pushup - 20
Arm haulers - 20 1 mile run
Birds - 20
Swimmers - 30 secs Repeat 4 times
Plank pose 1 min 400m at goal mile pace
- squats 20
Swim 1000m for time - lunges 10/leg
Tread 10 minutes no hands
Repeat 2 times
Rev pushup - 20
Arm haulers - 20
Birds - 20
Swimmers - 30 secs
Plank pose 1 min
Swim later:
Swim 250m fast
Repeat 5 times
100m CSS or free or mix of both
50/50
Regular PT Pyramid Run 2 miles Pullup / Burpee Pyramid

1-10-1 plus 200-400m 1-15 or 20 (stop)
runs: Run hills or bleachers pullup 1, burpee 1, run
Pullups x 1 or stairs 15-20 minutes 25m, 2 pullups, 2
Pushup x 2 burpees, run 25m...up
- run 200-400m each set Repeat 5 times to 15/15 if you can do
of pyramid = 19 sets Run 200m fast 20/20 try..
Run 50m easy - run 800m every 5th
- squats 20 set.
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)
Day and Leg Day Upper Body
Warmup 10 minutes bike / Run 1 mile fast

elliptical
Pullup / Pushups or dips / Run
Stretch / Foam roll Pyramid 1-10:
Pullups x 1
repeat 4 times Pushups or Dips x 2
5 Min cardio or choice Run 200-400m each set
5 min stretch or foam roll
(mix in bike, elliptical, row, etc) Pullup / Pushups / run / tire flip
pyramid 10-1:
Stretch / Foam roll Pullup x 1
Pushups x 2
Workout #2: Bear Crawl 25m each set
Run 1 mile
Repeat 2 times
Repeat 2 times Flutterkicks 25
- bear crawl 50m Squats 20
- lunges 100m Situps 40 in 1:00
- Fireman carry or sandbag run Leg levers 25
100m Scissors 25
Plank pose 1 min
Run 1 mile
Swim later #2:

Swim 250m fast
Repeat 5 times
100m CSS or free or mix of both
50/50
Advanced Calisthenics Running / Swimming (optional)
This is a very challenging calisthenics and cardio phase that includes running
that can be replaced with non-impact cardio and also swimming that can either
be skipped or replaced with another form of cardio. However, there will be a few
options that will add some form of weight to your calisthenics. You can make this
workout harder by wearing a weight vest or carry a sandbag or other form of
weight for a variety of carries and lift options. Here is what you get with this
workout:
- 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.
- Running progression and sustainment focusing on building running base

and timed run speed.
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.
Pushup Pyramid 1- Squats Pyramid 1-20 Pushup Pyramid 1-

15 warmup with 50m jog but with 100m runs in 10 warmup with 50m jog
in between sets between each set: 1 in between sets
(stop at 15) squats, run 100m, 2 (stop at 10)
squats, run
Lightweight shoulder 100m...keep going til Lightweight shoulder
you get to 20. THEN
Pullups max Lift: Cardio of choice 5 min
Bicep/military 10 Repeat 3 times - Pullups max
Situps 1 min SB Squats 10 - Bicep/Military 10
SB Lunges 10/leg - Pushups max
Run 2 miles Farmerwalk up/down
stairs 3x Repeat 2 times
Swim 500m warmup or Cardio 5 min easy Flutterkicks 25
10 min tread (no hands) Situps 40 in 1:00
Swim 1000m with fins Leg levers 25
Repeat 10 times Scissors 25
Swim 50m free fast Workout #2: Plank pose 1 min
Swim 50at goal pace Run 800m repeats for Run 800m
CSS 30 minutes - rest as
needed 20 min run for max
and / or distance
PT RESET:
Swim 1500m total of
Repeat 2 times
100m sets of 6-8 Swim 500m warmup
Reverse Pushups -20
strokes per breath Repeat 10 times
Birds -20
freestyle Swim 50m free fast
Arm haulers-20
Swimmers 1 min Swim 50at goal pace
CSS
Later (every other set)
Workout #2: - pushups 20
30 min run and/or - flutterkicks 20
30 min swim
both max distance
Week 7 - Day 4 Week 7 - Day 5 Week 7- Day 6
Mobility Day Run and Leg Day Warmup 5 min
Repeat 3 times Run 3-4 miles on Light weight shoulders

5 min cardio (nonimpact beach, or mix in hills,
recommended) stairs, bleachers to Murph PLUS:
5 min stretch, foam roll, or work the legs more. 1 mile run
massage tool 100 pullups, 200 pushups,
THEN 300 squats,
Optional: (if pool) 1 mile run
10 min swim Bike 20 min pyramid or
10 min tread SWIM PLUS
5 min dynamic stretches in
chest deep water Swim 500m warmup or Sandbaby 500:
10 min tread no hands 100 push press
PT RESET:
100 situps (chest carry)
Repeat 2 times Swim 1000m with fins – run 1 mile
Reverse Pushups -20 non stop for time. 100 lunges (chest carry)
Birds -20
100m bear crawl
Arm haulers-20
or Ruck 30 minutes 100m fireman carry or
Swimmers 1 min
200m farmer walk
Side plank 1 min (right)
Workout #2: run 1 mile
Plank 1 min
Side plank 1 min (left) Run 800m repeats for
30 minutes - rest as PT RESET:
needed Repeat 2 times
Workout #2:
and / or Reverse Pushups -20
30 min run and/or
Swim 1000m total of Birds -20
30 min swim
100m sets of 6-8 Arm haulers-20
both max distance
strokes per breath Swimmers 1 min
freestyle
30 min PT / Run Run or Mobility day or Warmup with 1 mile

mix both run
Pt Pyramid 1 to max in 30
minutes Run 3-4 miles THEN Light weight
1 pullup / 1 burpee shoulders
2 pullup / 2 burpee...Keep Mini-Mobility
going up for 30 minutes - if Pullup / Pushup x
you fail - repeat in reverse Repeat 2 times 3 Pyramid 1-10-1
order 5 min cardio (nonimpact - every 5th set:
recommended) - squats 20
30 min Lift: 5 min stretch, foam roll, - walking lunges 50m
Pullups 10 or massage tool
Push Press 20 Repeat 2 times
Pushups max Swim 500m warmup Flutterkicks 25
Bicep Military 10 CSS / free mix Situps 40 in 1:00
Squats 20 Leg levers 25
Atomic Situps 20 Swim 1500m with fins Scissors 25
for time Plank pose 1 min
30 min swim limit: Run 800m
Warmup with 500m 5 min tread
Repeat 10 times 5 min dynamic stretches Swim 500m warmup
50m Freestyle at 6-8 stroke in chest deep water
per breath Repeat 10 times
50 CSS at goal pace 50m Freestyle at 6-8
- rest minimal as needed stroke per breath
50 CSS at goal pace
Or run for 30 minutes. *add in some TRX
pushups / TRX rows if
Practice pool skills needed if failing at
tread mask clearing, pullups
drownproofing
Week 8 - Day 4 Week 8- Day 5 Week 8- Day 6
Mobility day Run hills, sand, Warmup with 1 mile
Repeat 5 times stairs, bleachers run / stretch when
Easy bike, row, elliptical 5 mixed with needed.
intervals: shoot for 3-
min
4 miles total
Stretch, foam roll, massage
Light weight
tool 5 min
Repeat 6 times shoulders
Swim 500m warmup Tabata interval Bike or
Repeat 10 times fast run 5 min Hold Sand bag entire
Swim 50m sprint time except during
Swim 50m easy pace Swim 500m warmup pullups / pushups:
CSS
- rest 1 min tread or
drownproof event Sandbaby (SB) PT:
Swim 1000m with fins 100 push press
Pool Skills / Mobility for time CSS or free 100 situps (chest
10 min tread no hands carry)
10 min of dynamic stretches Practice pool skills 100 lunges chest carry
in chest deep water (butt tread mask clearing, 100 squats
drownproofing 100 pullups
kickers, leg swings,
200 pushups
Frankenstein kicks, etc..)
run 400m every round
with SB
- Do max rep sets of

each exercise in circuit
fashion until you reach
the numbers.
Swim 500m warmup

Repeat 10 times
50m Freestyle fast
50 CSS at goal pace
- rest minimal as
needed
Pushups / Squats Pyramid Run hills, soft sand, Run 1 mile warmup
1-15 with 25m run in bleachers, stairs etc
between each set Light weight
-every 5th set: do Run 2 miles warmup – fast shoulders
Max pullups as you prefer
Max dips Run hills, stairs, bleachers,
Bicep/military 10 15 min Repeat 10 times
Atomic situps 10-20 Run 400m fast – shoot
Repeat 5 times for goal mile pace
Light weight shoulders Run 200m fast - Pullups max
- jog 200m easy - Pushups 20-30
Repeat 10 times
- Push Press 20 (45-
Run 400m fast – shoot for Repeat 10 times 50lb)
goal mile pace Run 100m fast - Situps 1 min (odd
- squats 20 - jog 100m easy sets)
- lunges 10/leg
- Flutterkicks 1 min
(even sets)
Warmup swim 500m Warmup swim 500m

100m at 6-8 strokes per 100m at 6-8 strokes per
breath (free) – rest as breath (free) – rest as
needed needed
THEN THEN
Swim 1000m with fins Swim 1000m with fins

CSS CSS
Swim 500m
Warmup with: Mobility Day
Squats Pyramid 1-20 with Pushups 2 min
Repeat 5 times situps 2 min
25m run in between each
5 min walk, bike, pullup max
set – mix in sprints /
dynamic stretches / lunges elliptical, row or swim 1.5 mile run
during warmup 5 min stretch / foam
Rest 5 min
roll
Repeat 5 times
If pool: Repeat in reverse order
Run 800m fast – shoot for
goal mile pace Swim 10 minutes
Tread water 10 After 500m swim:
- squats 20
- lunges 10/leg minutes Drownproof drills
- atomic situps 10-20 Do dynamic stretches - tread 5min no hands
in chest deep water 10 - bounce, float, front
minutes flip/backflip underwater
Swim 500m warmup no fins - travel 50m
Swim 1000m with fins for Repeat 2-3 times
---all with hands behind
time (CSS) Reverse Pushups 10-
back and feet together
Swim 500m with fins any 20
SIMULATED BEING
stroke cooldown Birds 10-20
TIED
Arm haulers10-20
Swimmers 1 min
Side plank 1 min
(right) Plank 1 min
Side plank 1 min (left)
Dirty Dogs – 10-20/
leg
Warmup 1-10 Pushup Squat pyramid 1-20: Warmup 1 mile run
Pyramid – every 5th set: Run 100m 1 squat, run
bear crawl 50m, pullups, 100m 2 squats…up to PT Super Set:
bicep/military 10 of each 20. Stretch – mix in Repeat 5 times
some dynamic stretches Run 800m goal pace
in between the 100m Pullups max
Light weight shoulders
runs as needed Pushups 40
Run 1 mile Situps 20 in 30 secs
RUN 3 miles fast if Push Press 20 (with 40-
Repeat 10 times endurance is the issue 50lb weight)
Run 400m at goal mile OR
- pullups sub max Repeat 6 times Light weight
- Pushups 20-30 run 800m fast shoulders
- Abs of choice 25 - Squats 20
Repeat 2 times
*Do pushups on knees - Lunges 10/leg - If
Flutterkicks 25
when you fail… speed / leg stamina is
Situps 40 in 1:00
Do DB or TRX rows when the issue
Leg levers 25
pullups fail… Swim 500m warmup Scissors 25
Do variety of abs each CSS Plank pose 1 min
set (crunches, Left / right,
plank poses etc) Swim 1000m with fins Swim 500m warmup
for time CSS or free
Swim 500m warmup Practice pool skills Repeat 10 times
10 x 100m swims at goal tread, mask clearing, 50m Freestyle at 6-8
pace – stroke of choice – drownproofing stroke per breath
rest with tread as needed 50 CSS at goal pace
PT RESET: *add in some TRX
Repeat 2 times pushups / TRX rows if
Reverse Pushups 20 needed if failing at
Birds 20 pullups
Arm haulers 20
Swimmers 1 min
Plank 1 min
Dirty Dogs – 10/ leg
Warmup 1 mile run Mobility Day Swim 500yds (or m)
/ light stretch Pushups 2 min
Repeat 5 times SItups 2 min
Run 2.5 mile fast 5 min walk, bike, elliptical, Pullups max
row or swim 1.5 mile run
Run hills, sand, 5 min stretch / foam roll
stairs, bleachers 15 Stretch / rest /
minutes If pool: hydrate 5-10 minutes
Swim 10 minutes
Tread water 10 minutes
Repeat for 2 miles: Swim 500m again
Do dynamic stretches in
1 min fast / 1 min chest deep water 10 Repeat 5 times
easy – add in 20 minutes 50m Freestyle fast
squats and 10
Repeat 2-3 times 50m CSS at goal
lunges every 4
Reverse Pushups 10-20 pace
minutes
Birds 10-20 - rest minimal as
Swim 500m warmup Arm haulers10-20 needed
CSS Swimmers 1 min
Side plank 1 min (right) Swim 500m with fins
Swim 1000m with Plank 1 min
fins for time CSS or Side plank 1 min (left)
free Dirty Dogs – 10-20/ leg
Practice pool skills
tread mask clearing,
drownproofing
Run 1 mile warmup Run 1 mile warmup jog Run / Pushups /
Squat Pyramid 1-20:
Light weight shoulders Run 12 x 25m shuttle
Run 100m 1 pushup /
run increase speed
1 squat
each lap (6 laps).
Run 100m 2
Repeat circuit until you Run 6 x 50m shuttle pushups/squats…keep
hit the following reps: run – increase speed going up to 20/20
each lap (3 laps)
Pullups 100 Light weight shoulders
Pushups 200 100m Repeats:
Run 100m every Repeat 5 times
Atomic situps100
minute on the minute Run 800m fast
Push Press 100
(EMOM) for 10 Pullups max
Lunges 100/leg
minutes. Push Press 20
Squats 200
Abs of choice 30
Situps 100 Repeat 5 times Lunges 15/leg
Run 400m fast Run 100m every 50
(accumulate reps in seconds Swim 500m warmup
max rep sets each or 10 min tread (no
round) Repeat 5 times hands)
Run 100m Repeat 5 times
1 mile cooldown run
Farmer walk 100m Swim 250m at goal
Swim 500m or 10 min
Run 1.5 mile or 3 mile pace CSS or free
tread warmup
timed run FAST - Pullouts 10*
- Pushups 20
Repeat 5 times Swim 500m warmup or - Flutterkicks 30
Swim 200m fast 10 min tread (no
- Pullouts 10 hands) *Pullouts are muscle
- Pushups 20 Swim 1000m with fins ups on the pool deck
- Abs of choice 30
(deep end) pull your
body out of the water –
waist meets the pool’s
edge
Run 3-4 miles fast Run and Leg Day Run 1.5 mile warmup
but increase speed as
Repeat 3 times Run 3-4 miles (20-30 you warmup
Bike, elliptical, row, or minutes) on beach, or
swim 5 minutes mix in hills, stairs, Pullup / Burpee
Stretch or foam roll 5 bleachers to work the Pyramid 1-10-1 with
min legs more. 100m runs
1 pullup run 100m 1
Pool option: - Every 5 burpee. 2 pullups, run
minutes stop 100m, 2 burpees…get
Swim 10 min
and do 20 up to 10 and repeat in
tread 5 min
squats reverse order back to 1
Dynamic stretches in
10 lunges/leg - Add in sandbag
chest deep water 10
min carries, body carries,
Swim 500m warmup bear crawls for
Repeat 2 times or 10 min tread no sections of the 100m
Reverse Pushups 10-20 hands runs
Birds 10-20
Arm haulers10-20 Swim 1500m with fins Light weight shoulders
Swimmers 1 min – non stop for time.
Side plank 1 min (right) Repeat 2 times
Plank 1 min Flutterkicks 25
Side plank 1 min (left) Situps 40 in 1:00
Dirty Dogs – 10-20/ leg Leg levers 25
Scissors 25
Plank pose 1 min
Run 800m
Run 1.5 mile as best as

you can – time _____?
PT Pyramid 1-10-1 Squats Pyramid 1-20 but Run / Pullup / Pushup /

Pullups x 1 with 100m runs in Dips / Super Set
Pushups x 2-3 between each set: 1 Repeat 10-15 times
Situps / Abs of choice squats, run 100m, 2 Run 400m
x3 squats, run 100m...keep Pullups 10
- Run 1 mile every 5th going til you get to Pushups 20
set for time. 20. THEN Dips or Push Press 10
Abs of choice 20
Light weight Run 4 miles: Make 2
shoulders miles steady paced and Light weight shoulders
fast. Make 2 miles
Burpee Pyramid 1-10 intervals of 1 min fast / 1 Swim 500m warmup or
with 50m runs in min easy plus 10 lunges 10 min tread (no hands)
between sets - but per leg until 2 miles is
every 5th set do the done. Repeat 5 times
following: Swim 200m at goal pace
- bear crawl 50m Swim 500m warmup or CSS or free
- Push Press 10-15 10 min tread (no hands) - Pullouts 10*
- Abs of choice 50 Swim 1000m with fins - Flutterkicks 30
Swim 500m or 10 min Supplemental Workout: *Pullouts are muscle ups

tread warmup Repeat 4 times on the pool deck (deep
Run 800m with 40lb end) pull your body out
Repeat 10 times sandbag (SB) of the water – waist
Swim 75m fast free (SB)squats 20 meets the pool’s edge
Swim 75m CSS at (SB) Lunges 10/leg
goal pace Tire flips 5
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
Squats Pyramid 1-20 but Pushup Pyramid 1-10 Cardio Day

with 100m runs in between warmup with 50m jog in
each set: 1 squats, run between sets Run - Swim - Run
100m, 2 squats, run (stop at 10)
100m...keep going til you get Run 2.5 miles
to 20. THEN Light weight shoulders
Swim 1500m with
Run 4 miles: Timed Repeat 3 times fins
Pullups max
Swim Dips 20 Run 2.5 miles of 1/2
Bicep/military 10 mile intervals - rest
Swim 500m warmup or 10 as needed in
min tread (no hands) Run 3 miles between
Swim 1000m with fins
Swim 500m warmup or 10
Later min tread (no hands)
Supplemental Workout:
Run 800m with 40lb Swim 200m at goal pace
sandbag (SB) CSS or free
(SB) Lunges 10/leg - Pullouts 10
Farmer walks up/down stairs - Flutterkicks 30
5x
Tire flips 5
PT RESET:
Repeat 2 times
Reverse Pushups 20
Birds 20
Arm haulers 20
Swimmers 1 min
Plank 1 min
Mobility day Pushup Pyramid 1-10 Run and Leg Day

warmup with 50m jog in
Repeat 3 times between sets Run 4 miles on
5 min cardio (nonimpact (stop at 10) beach, or mix in hills,
recommended) stairs, bleachers to
5 min stretch, foam roll, or Light weight shoulders work the legs more.
massage tool
Repeat 5 times - Every 5 minutes stop
Optional: (if pool) Pullups max and do 20 squats
10 min swim Plank pose 1 min 10 lunges/leg
10 min tread
5 min dynamic stretches in Repeat 3 times Swim 500m warmup
chest deep water Dips max or 10 min tread no
Bicep/military 10 hands
PT RESET: situps 1 min
Repeat 2 times Swim 1500m with fins
Reverse Pushups -20 Repeat 2 times – non stop for time.
Birds -20 Flutterkicks 25
Arm haulers-20 Situps 40 in 1:00 Supplemental
Swimmers 1 min Leg levers 25 Workout:
Side plank 1 min (right) Scissors 25 Repeat 3 times
Plank 1 min Plank pose 1 min Run 800m with 40lb
Side plank 1 min (left) sandbag (SB)
Run 2 miles fast (SB) Lunges 10/leg
Farmerwalks 5x
Swim 500m warmup up/down stairs
Tire flips 5
Repeat 5 times
swim 200m
PT RESET:
(100m free / 100m css)
Repeat 2 times
- tread water 1 min
Reverse Pushups 20
Birds 20
Arm haulers 20
Swimmers 1 min
Side plank 1 min
(right) Plank 1 min
Pushup Pyramid 1- Squats Pyramid 1-20 but Pushup Pyramid 1-

15 warmup with 50m with 100m runs in between 10 warmup with 50m jog
jog in between sets each set: 1 squats, run in between sets
(stop at 15) 100m, 2 squats, run (stop at 10)
100m...keep going til you
Light weight get to 20. THEN Light weight shoulders
shoulders
Repeat 3 times Squats 20 Cardio of choice 5 min
Pullups max Lunges 10/leg - Pullups max
Rows 10 Farmerwalks 5x up/down - Push Press 10
Bicep/military 10 stairs - Pushups max
Cardio 5 min easy - Situps or plank 1min
Run 3 miles
Repeat 2 times 20 min run for max
Swim 500m warmup Flutterkicks 25 distance
or 10 min tread (no Squats 20
hands) Situps 40 in 1:00 Swim 500m warmup
Leg levers 25 Repeat 10 times
Repeat 10 times Scissors 25 Swim 50m free fast
Swim 50m free fast Plank pose 1 min Swim 50at goal pace
Swim 50at goal pace Run 800m fast CSS
CSS (every other set)
Swim 1000m with fins - pushups 20
Later - flutterkicks 20 or abs of
Workout #2: Workout #2: choice (variety)
30 min run and/or Run 1/2 mile repeats for
30 min swim 30 minutes - rest as
both max distance needed
and / or
Swim 1500m total of 100m
sets of 6-8 strokes per
breath freestyle
Mobility Day Run and Leg Day Warmup 5 min
Repeat 3 times Run 4 miles on beach, or Light weight

5 min cardio (nonimpact mix in hills, stairs, bleachers shoulders
recommended) to work the legs more.
5 min stretch, foam roll, Murph PLUS:
or massage tool THEN 1 mile run
100 pullups, 200
Optional: (if pool) Bike 20 min pyramid or pushups, 300 squats,
10 min swim SWIM 1 mile run
10 min tread
5 min dynamic stretches Swim 500m warmup or 10 PLUS
in chest deep water min tread no hands
Sandbaby 500:
PT RESET: Swim 1000m with fins – non 100 push press
Repeat 2 times stop for time. 100 situps (chest carry)
Reverse Pushups -20
run 1 mile
Birds -20
or Ruck 30 minutes 100 lunges (chest
Arm haulers-20
carry)
Swimmers 1 min
Workout #2: 100m bear crawl
Run 1/2 mile repeats for 30 100m fireman carry or
Plank 1 min
minutes - rest as needed 200m farmer walk
and / or run 1 mile
Swim 1000m total of 100m
Workout #2:
sets of 6-8 strokes per PT RESET:
30 min run and/or
breath freestyle Repeat 2 times
30 min swim
Reverse Pushups 20
both max distance
Birds 20
Arm haulers 20
Swimmers 1 min
Plank 1 min
Injury Prevention
Typically, if you take off for more than 2-3 months from a regular running routine,
chances are when you start again you will start off “where you left off” and
actually over-train. Basically, you are running too far, too soon. It takes time to
build up to a rigorous amount of running (4-6 miles day – 4-5 times a week), even
if you used to run this far in the Fall of last year.
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.
Leg Swings – Left Right / Front Back

Leg Swings – Side to Side (see dynamic stretches section and try them in
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.
Lose the Body Fat / Inches

For starters, if you want to reduce inches that quickly – drink more water. Water
retention maybe one of the culprits to your waist size. If you think you may be
retaining water, try adding up to a gallon of water a day and you could lose about
five to ten pounds of retained water in a few short days. I have seen people lose
up to twenty in a week by ONLY adding water to their diet. But once that is done
you need to focus on the principles of healthy weight loss below that will help you
with your goal:
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.
2) Cardio workouts - 4-5 times a week of 45-60 minutes of cardio exercises -

elliptical gliding, walking, jogging, swimming, rowing, or biking are great
examples of how to burn calories. If you are overweight and need to lose over
50 lbs I do not recommend running. Select a non-impact form of the aerobics
listed above.
3) Muscle training - Weights or PT program - Lift weights or PT (pushups,

situps, pullups, squats, lunges, crunches) every other day 3 times a week or daily
with split routines. Building muscle mass will help you also increase metabolism
and burn more calories while at rest through the day as well as through your
workouts. Weight Gain? See http://site.stewsmithptclub.com/weightgain.pdf
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.
Tactical Mobility is a comprehensive fitness guide for greater mobility, flexibility,

and performance—designed for the men and women serving in military, special
ops, law enforcement, emergency services. Tactical Mobility is a perfect fit for
any fitness program as a stand alone "Mobility day" supplemented into your
regular routine and will help you reach the pain free level of fitness. Gaining
flexibility and mobility is the goal of the program and it will help with performance
and help reduce injuries.
Tactical Fitness 40+ Series
Things to Consider As You Age
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.
2 – Add Mobility. Before workouts, dynamic stretches and warmups are

required. After a workout, stretching and some mobility work is recommended.
But, once a week, a tough workout should be exchanged for a Mobility Day when
needed or even when not needed.
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 (40+) Foundation Rebuilding - Recovery from Injury or Inactivity

(Part 1). This new beginner plan forces you to "treat yourself like a beginner."
Even if you do not feel like it, giving yourself a few weeks to easily work your way
back into the weight room or any fitness program will pay off and help you rebuild
after a long period of inactivity.
Book | Ebook | Amazon Kindle / Paperback
Tactical Fitness (40+) - Taking It To The Next Level (Part 2) - Are you ready to
advance your fitness level? Well, Taking It To The Next Level after Rebuilding
the Foundation (Part 1) is what this 12 week program is all about. Are you
Ready to Advance Your Fitness?
Book | Ebook | Amazon Kindle / Paperback
Tactical Fitness (40+) - Ready to Compete - (Part 3) (Intermediate / Advanced

levels) – After you have progressed through the previous phases, you may be
ready for something new. Maybe a new challenge or “up your game” to a level
that pushes you physically, but also focuses on stress relief and recovery after
tough workouts.
Book | eBook
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
Open Invitation - FREE Workouts!

We do local training for FREE in the Annapolis / Severna Park MD area year
round. Our weekly schedule can be found at the Heroes of Tomorrow page.
Check in with us prior to attending and fill out the questionnaire on the page
above.
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.
Contact us at stew@stewsmith.com if you need to ask questions about training,

this specific workout, or you would like to attend our local workouts, make bulk
purchases, or considering online coach

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Calisthenics and Cardio

Beginner 30 Day Build Up Plan

Intermediate Six Week Plan

and Nine Week Advanced Plan

- OPTION TO PAY MONTHLY or SAVE MONEY WITH ONE TIME PURCHASE.

- Beginner / Intermediate - build a foundation of fitness, endurance,

- Spec Ops Level: Functional movement weight training, high rep

- These workouts are spread throughout the year in a logically progressive

- Tactical Athlete – Be an Asset when Needed whether your profession is

Programs Follow Periodization Training Guidelines:

List of Books & eBooks

Introduction Calisthenics Base Training

Getting Started – Warmups / Stretching

Upper Body Workouts

Lower Body Workouts

Light Weight Shoulders

Static Stretching Options

- Beginner 30 Day Plan

Injury Prevention / Mobility Day

Tactical Fitness Series

Stew Smith writes about fitness and acing physical

Latest Fitness Books: Tactical Fitness, Tactical Strength, Tactical Mobility

Warrior Workouts Volume 1,2, and 3

Good Luck and Never Quit!

About the Heroes of Tomorrow Program:

General Fitness and Nutritional Guides for Everyone

The Military / Special Ops Physical Fitness Workouts

The Law Enforcement Physical Fitness Workouts

Mail and email addresses:

Facebook: www.facebook.com/stewsmithfitness (Articles / Q & A)

Instagram: www.instagram.com/stewsmith50 (Cool pics, Motivation)

Twitter: www.twitter.com/stewsmith (Articles, Motivation)

Your first repetition of a calisthenics exercise is actually considered a part of a

Personally, I like to do a big cycle of calisthenics and cardio based focused

The Warm-Up Routine

Dynamic Stretching Explained

Dynamic Warm-up and Key Stretches

Jog or Bike 5 minutes – Get the blood flowing.

For more Static Stretches – See Link:

Descriptions of the PT exercises

Upper back exercise #2 - Reverse Push-ups - Lie on your stomach in the

(Great for hip development)

Static Stretch Cycle (Cool Down)

Stretching is only part of warming up and cooling down. A brief cardiovascular

See http://site.stewsmithptclub.com/StaticStretches.pdf for more pictures of

Lower back Plan – http://site.stewsmithptclub.com/lowerbackplan.pdf

The 14 Week Intermediate and Advanced Program

The Bike or Elliptical Pyramid is a great workout - Increase resistance each

The PT Pyramid is a classic workout for intermediate / advanced level athletes

Focus of this Program – Create a PST Strategy

Running Workout #1 (2.5 miles total distance)

Running Workout #2 (3 mile total distance)

Run 1 mile warmup / stretch

More Pacing Ideas:

Week 1 - Day 1 Week 1 - Day 2 Week 1 - Day 3

Repeat 3 times Run 1 mile or 10 min 50 pullups

Warmup 10 minutes bike / Repeat 4 times

*SB = sandbag, dumbbell,

*there should be a day off in

Warmup with Run and Hill Day (or Run 1 mile

Run or swim cooldown 15 Swim 500m with fins

Run and Hill Day (or stairs) Mobility Day

Run 1.5 miles fast Easy Run / Swim Day

Run 10 minutes of hills or Warmup 10 minutes bike / elliptical