Stew Smith’s Downloadable Workout Series The U.S.

Army Ranger and Special Forces Workout

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 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.

Table of Contents About the Author Introduction Stretching Program Exercises Explained Workouts Explained Nutrition Tips Swimming Tips FAQ Section The Ten Week Workout

Stew Smith’s Military Fitness Series An S. Smith Publication / 2005 Copyright © 2006 by LLC No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without permission in writing from the publisher. Library of Congress Cataloging-in-Publication Data Stew Smith ISBN 978-0-9769320-6-7 SSmith Publications LLC, P.O. Box 122, Severna Park, MD 21146 1234567890

About the Author – Stew Smith CSCS Former Navy Lieutenant Stew Smith graduated from the United States Naval Academy in 1991 and Basic Underwater Demolition/SEAL (BUD/S) training, (Class 182). He has written workouts that prepare future BUD/S students for BUD/S since 1991, which are still in use today by SEAL recruiters - The BUD/S Warning Order and the books "The Complete Guide to Navy SEAL Fitness” and “Maximum Fitness." Stew Smith served in the Naval Academy Physical Education Department and ran the remedial programs that included running, swimming, and calisthenics. Now he writes about fitness and acing physical fitness tests and is certified by the world renowned National Strength and Conditioning Association as a CSCS – Certified Strength and Conditioning Specialist. The following list is the six published books he has written and the twenty-five eBooks to his credit as well. All books and eBooks are fitness related and are simply written accounts of his experience as a trainer and his own athletic history. These books and eBooks can take you from beginner to a combat conditioned veteran. Let these workouts assist you in becoming a better fighter or athlete. Stew Smith’s Published Books The Complete Guide to Navy SEAL Fitness Maximum Fitness – The Complete Guide to Navy SEAL Cross-training Common Sense Self Defense The Special Operations Workout The TV Watchers Workout The SWAT Workout

The Complete List of Stew Smith’s eBooks: General Fitness and Nutritional Guides for Everyone The Beginner / Intermediate Guide to Fitness Reclaim Your Life . Lacrosse & Football The Busy Executive Workout Routine The Advanced Weight Training / PT Guide (Part I / II) The Perfect Pushup Bible The New Advanced Weights / PT / Cardio Plan .Winter Phase Advanced Maintenance / Recovery Plan The Military Physical Fitness Workouts Combat Conditioning Workout Navy SEAL Workout Phase 1 Beginner Weeks 1-6 Navy SEAL Workout Phase 2 .Erin O'neill Story (beginner / intermediate) Veterans Fitness . Marine Corp Bootcamp Workout The Army OCS and PFT Workout The Army Air Assault School Workout The Army Airborne Workout The Air Force OTS Workout The Law Enforcement Physical Fitness Workouts The FBI Academy Workout | The DEA Workout The FLETC Workout . Navy.Four weeks before Hell Week Navy SWCC Workout The Army Special Forces / Ranger Workout Phase 1 & 2 The Army Air Assault School Workout The Army Airborne Workout USMC IST and PFT USMC RECON Workout Phase 1 & 2 Air Force PJ / CCT Workout The Coast Guard Rescue Swimmer Workout Navy. and Coast Guard OCS Workout USMC OCS / TBS Workout The Service Academy Workout (West Point.Ace the President Fitness Test / Award The Diabetic Prevention Workout / Diet The Athlete Workout .5 Mile Run The Public Safety Diver Workout The Fire Fighter Workout . Situps. ATF etc) The PFT Bible: Pushups. Soccer.Rugby.Ace the PEB (Border Patrol. Air Force Academy) The Navy. Air Force.Intermediate Weeks 1-12 Navy SEAL Workout Phase 4 Grinder PT .3 .Baby Boomer and a Flat Stomach! Kids Workout . 1. Air Force.

heroesoftomorrow.stew@stewsmith.stewsmith. Any unauthorized transmission electronic or printed is And his published books can be found at local book retailers as well as Contact Stew Smith (Email. phone) As part of the www.Stew Smith’s eBooks are sold on the following sites: www.military. you do have access to email me at anytime and I will answer your questions as soon as possible. .amazon. Any part of this book may NOT be reproduced without the permission of the author. Mail and email addresses: PO Box 122 Severna Park MD 21146 410-544-0059 Email . © All rights Below are the different ways to contact me for any of the products and services at

the first part. Other physical requirements and tests: .12-mile foot march . The training is broken up into three phases: Fort Benning Phase. . Mountain Phase. . the first phase is very physical. is conducted at Camp Rogers in the Harmony Church area of Fort Benning.Army Special Forces / Ranger Introduction Ever wanted to put on the Army Ranger Tab on your uniform? Here is what you have to do to become a Ranger.59 sit-ups. Airborne Soldiers will exit from a high performance aircraft and conduct tactical assembly area procedures.Darby Mile Run event . Pack on a 5-10 pounds of body weight prior to going so you have a little to lose when you are consuming fewer calories a day. 3-4 times a week and swimming in uniform 2-3 times a week is recommended as well. " The most important pre-training exercise to do prior to Ranger school is walking fast in your boots with 50 pounds of weight on your back.Night and day land navigation tests Advanced physical training assures physical and mental endurance and the stamina required for obtaining basic Ranger characteristics. You will do this everyday you are at Ranger School.5-mile runs . Running at least 5 miles.concluding 6 chin-ups. the student executes demolitions training and airborne refresher training. This phase consists of a Ranger Physical Fitness Test: . The Benning Phase is executed in two parts and lasts for a total of 20 days. commitment. Ranger Assessment Phase (RAP).requiring 49 push-ups. and Florida Phase. As with most Special Operations units. You will be required to perform an Army Ranger PFT consisting of the following: This is from the Ranger Training Brigade Web Page: "The Initial Phase is conducted in two parts. .an individual 5-mile release run event finished in 40 minutes or less. .Terrain runs with the Malvesti obstacle course . confidence and physical and mental toughness. Additionally.Combat water survival test .

Ranger School is a grueling school due to the long hours of walking with your gear. close quarters combat. To qualify for this training you must first be: . Ranger school has honed the professional skills and techniques necessary to conduct small unit operations. Many students lose 20 pounds in the 56 day school. The Third phase. or Mountain phase last 20 days and nights and teaches operating in small units while sustaining himself and his subordinates in the adverse conditions of the mountains. hunger. He will eat. Army Special Forces – SFAS Prep Army Special Forces to include Delta Force. the fundamentals of patrolling and small unit tactics are the focus of this part of the Benning Phase. This phase lasts 16 days and nights and tests the patrolling and leadership techniques of every Ranger. sleep and operate in these conditions for 3 weeks. Today’s young recruits seeking the honor of wearing the Green Beret have an extensive training process that begins with a Selection and Assessment Course. To become a highly trained Army Special Forces soldier takes over a solid year of intense training. It is however. The second phase. and air assault operations. stream crossing techniques. and Rangers all have a long history of excellence and are performing brilliantly in the United States’ War against Terrorism all over the world. and skills needed to survive and operate in a jungle and swamp environment. but it is not mandatory for you to be a Ranger to strive to wear the Green Beret. The Ranger student must then demonstrate his expertise through a series of cadre and student led tactical patrol operations. and sleep deprivation are the biggest causes of emotional stress that the student encounters. ship to shore operations. teaches small boat operations. an unwritten rule that you attend Ranger School prior to becoming SF. he can wear the well deserved Ranger Tab on his shoulder. usually eating no more than 2 MREs a day (Meals Ready to Eat). But the school teaches the Ranger he can overcome insurmountable challenges while under simulated combat conditions. airborne operations. the Army SF . However.The second part of First Phase uses obstacle courses and long ruck marches as a major part of the physical fitness to attend the Special Forces Assessment and Selection (SFAS). assess and select soldiers for the Special Forces Qualification Course (SFQC).Green Berets. This course is a four week “prep” course that is designed to screen. And of course. sleeping in the field and eating 1-2 meals less a day than normal. The rugged terrain. The first step for a soldier to become a Special Forces operator – or Green Beret . Many Rangers attend this training. or Florida phase. These graded field exercises include ambush and reconnaissance patrols.

This phase helps reduce the attrition rate and produces only the highest motivated soldiers to attend the next phase of training – Then the Q course or Qualification Course! The SFAS also allows each soldier the opportunity to make an educated decision about SF and his career plan. Able to obtain a SECRET security clearance 8. and mental stamina. Have a GT score of 110 or higher for E-1 to E-3 and a GT score of 100 for E-4 to E-6 3. Swim 50m in full BDU prior to SFAS 6. with No Less than 60 points on any event. The program assesses the tactical skills. Score a minimum of 229 points on the Army Physical Fitness Test (APFT). Be a male US Citizen 2. After the SFAS. Meet specific physical fitness standards 5. The SFAS Program weeds out soldiers who lack the potential to become Special Forces operators. so being prepared mentally and physically for the events cannot be over emphasized. physical fitness. emotional. you will be invited to attend the Special Forces Qualification Course: Psychology Tests Swim Test Obstacle Courses Small Unit Tactics Physical Fitness Runs Rucksack Marches Land Navigation Exercises The distances and weight carried on rucks increase during the course. using the Standards for age group 17-21 9. E-1 through E-3 can only have 11C or 11B as a military occupational specialty. Airborne qualified 4. Phase One of training will begin and last 40 days long in which individual skills are assessed and taught. This program allows the Special Forces instructors an opportunity to assess each soldier by testing his physical. and the ability to cope with stress of every soldier in a controlled and subjective environment. motivation.You Must: 1. If you can successfully pass the following tests. Be a High School graduate or have a GED 7. but provide you with the fitness level and insight needed in successfully navigating over rough terrain with at least 25 -50 lbs on your back. leadership. Such skills are . The program in this book will be able to help you not only practice land navigation.

Polish. Czech. 2) 18B – Weapons Sergeant – This job specializes in every weapon the United States utilizes as well as those of enemy forces. 3) 18C – Engineer – Construction and explosives are taught in this specialty. Tagalog. physically exerting days while learning this highly complex course of instruction. Serb-Croat. The courses taught at the Army Language School are: Arabic. and Portuguese. realistic training with almost 100% field instruction. airborne. All Army SF are trained in one or more languages. Engineers in the Special Forces Groups are extremely knowledgeable of demolition techniques and civil engineering. This program will also help you the physical demands of another supporting element of Special Forces – The Army Rangers! THE RANGER COURSE The Ranger Course provides tough. Training in one of the five specialties also begins in this phase. 5) 18E – Communications . Korean. swamp and mountainous. . As you can reading and land navigation. The six week workouts will help prepare you physically for the long days and heavy pack walking and running you will experience at the Army Special Forces Courses. Thai. 4) 18D – Medical .Special Forces medics are among the most experienced trauma medics who even learn surgery techniques as well. and survival in harsh environments. Spanish. Learning to plan and conduct infantry. Phase Two of the Army SF training is specialty training and last for 60 days. encryption and data transfer. Persian. these are highly trained special operators who also endure long. Selected officer and enlisted personnel will be challenged by requiring them to perform effectively as small unit leaders in a realistic tactical environment under mental and physical stress in simulated combat. These specialties of those who wear the Green Berets are: 1) 18A – Detachment commander where officers learn how to deploy and use the Special Forces in any area of the world.Worldwide communications are taught in this 32 week course dealing with the latest in communication technology. Russian. small units tactics and patrols. One of the toughest daily grinds on the body is the fact that you CANNOT sit down ALL day. air assault and amphibious squad and platoon size combat operations combined with testing every student’s leadership abilities is the overall goal of Ranger Training. Ranger training carries the students through three phases / environments: wooded. This training last for 26 weeks. It teaches and develops fighting skills in close combat and direct fire battle. This is a 24 week course. This training lasts for 24 weeks. French. This is a 57 week course.

The following is a stretching routine that can be used whether you are a beginner or advanced athlete. Getting Started The following stretching plan will assist you with getting started again safely and without as much post-exercise soreness. The units you will patrol with 2-30 kms a day vary in size from an infantry rifle squad to a rifle platoon. After the 61 day course. at Fort Benning. The added flexibility will not only assist in injury prevention. but with speed workouts enable you to run faster. The first (Benning Phase). Most injuries are strains or muscle pulls that can be prevented with a few simple stretching exercises done daily. Georgia. Fatigue and hunger are challenging issues you will have to handle at Ranger School. The third (Florida Phase). at Eglin AFB. . seven days a week. The students are evaluated as small-unit leaders through field training exercises (FTXs) which are conducted primarily at night under all weather conditions and personal stresses. is conducted at Dahlonega. who possesses abilities to operate on land. air. The Ranger Course produces a mentally hardened soldier. Good luck to you on your journey to become one of the Army’s finest soldiers. The second (Mountain Phase). 21 days in length. But making sound decisions and remaining calm while tired and hungry adds to the true test of leadership. Use these stretches to prevent injury now and while at Ranger / SF training. 21 days in length. he is authorized to wear the Ranger tab. and sea. Georgia. It is divided into THREE phases of training with each phase being conducted at a different geographical location.The Ranger Course is 61 days in length with an average of nearly 20 hours of training each day. 17 days in length. Florida.

pushups. After working out. Do not bounce when performing these stretches and inhale deeply for three seconds. . crunches. Do this twice per stretch. Static stretching: Holding these stretches for 15-20 seconds is the best way to end your workout. Hold these stretches or do these movements for at least 15-20 seconds each: List of the Stretches Neck stretch (yes/no) Shoulder Shrugs Chest / Bicep / Shoulder / Back Stretch Arm/Shoulder Stretch Triceps / Lat Stretch (half moon) Stomach Stretch Plank Pose 1:00 Thigh Stretch Hamstring Stretch Hurdler Stretch Psoas Stretch ITB / Hip Butterfly 1 & 2 Piriformis Stretch 1 & 2 Cat Stretch Down Dog Pose Shin Warm-up / Stretches Lower back stretch – Swiss knife Calve Stretch Lower back Stretch Stretching and Warming Up Jog five minutes or do a series of light calisthenics like jumping jacks. Stretching is a major part of warming up and cooling down. squats prior to stretching.The Stretching Program (FULL BODY STRETCH) Increasing one’s flexibility should be the first goal before starting a fitness program. Follow the stretching chart after your workout. hold for three seconds and fully exhale. This will take you to the 15-20 second time minimum for holding these stretches for optimal results. the best way to reduce muscle fatigue and soreness and prevent injuries is to perform a light cooldown and stretch.

and dips. Repeat with the other arm. Hold for 15 seconds and repeat two times. pushups. as if you were nodding "yes" and "no". or rotate your neck too much or you may cause neck injury. Push yourself up to your elbows if your back is previously injured or you are a beginner stretcher. This stretch not only prepares you for the dumbbell triceps exercises. Often people pull neck / trapezius muscles during pull-ups if neck/shoulder girdle muscles are not lose.Place both arms over and behind your head. Do this stretch slowly. up and down. Lean with the pull. right. Triceps into Back Stretch . (advanced stomach Stretch above – go to elbows if beginner) . Grab your right elbow with your left hand and pull your elbow toward your opposite shoulder. Stomach Stretch . lower. Slowly lift your head and shoulders and look up at the sky or ceiling.Lie on your stomach.Neck Stretch Turn your head to the left. but also prepares the back muscles for pull-ups and the lower back for running! This is a very important stretch for upper body exercises and swimming. Do not raise.

Squeeze your butt cheeks together keep your knees close together. . If shoulders bother you or arms are not built up – do this same exercise on your elbows where only your elbows and toes are touching. Advanced is 3-5:00. and legs will help prevent some of those injuries. Many lower back problems stem from inactivity. and improper lifting of heavy objects as well as hip and leg muscle instability.Plank Pose – Keep your back straight and abs tight while placing your elbows and toes on the floor and holding for as long as you can. lack of flexibility. Build up to 1:00. hips.( You can hold onto something for balance if you need to OR you can lie down on your hip and perform this stretch. bend your knee and grab your foot at the ankle.Standing. the lower back is the most commonly injured area of the body. Pull your heel to your butt and push your hips forward. Hold for 10-15 seconds and repeat with the other leg. Thigh Stretch Standing . Stretching and exercising your lower back. Plank Pose advanced – Pushup – Up Position – Tighten abs and keep your back straight. As you may know.

You should feel this stretching the back of your thighs. With your back straight. Go back and forth from straight legs to bent knees to feel the top / bottom part of the hamstring stretch.Sit on the floor with your legs straight in front of you.Hamstring Stretch #1 . and repeat.From the standing or sitting position. Hold the stretch for 15 seconds. Drop your chest down to your knees and place your hands on the floor. Hold for 10 seconds. Lean forward on the bent knee taking your chest down to your thigh / knee as shown.Sit on the ground with your legs crossed in front of you. bend forward at the waist and come close to touching your toes. Hurdler Stretch .. Keeping your legs crossed bring the top leg to your chest and bend it at the knee so that your foot is placed . switch legs. Keep your back straight and slightly bend your knees. Lower back Hamstring stretch #2 – Spread your legs while standing. Hold for 15 seconds and repeat. Psoas Stretch – Hips / Back – Change one leg of the Hurdler stretch above by bending the straightened leg 90 degrees behind you. ITB Stretch . then try to straighten the legs. lean forward in order to stretch the back of your legs and your lower back. Bend your right knee and place the bottom of your foot on the inside of your opposite thigh.

This will help prevent very common overuse injuries in the hips and knees. Butterfly stretch #1 / #2 – Sitting with legs bent in front of you. place your feet so the heels of your feet touch and bring them as close to your body as you can. Note: Before and after running you should perform this stretch. . Piriformis Stretch #1 – Place your right knee on the ground roughly in line with your left shoulder. Try to stretch by opening your leg further – NO NEED TO PRESS on your legs to open. The right foot should be just in front of the left knee.outside of your opposite leg’s thigh. Hold your knee for 15 seconds against your chest and repeat with the other leg. Press your hips towards the ground so that your bodyweight is on your right leg. Take your left shoulder toward your right knee. Now #2 – Slightly straighten your legs about 1 ft. but keep your feet touching and try to take your head in between your knees. This stretches the hip / buttocks.

Pull the lower leg to you with both arms and hold for 15 seconds. Repeat on other leg.Stand with one foot 2-3 feet in front of the other. Lean back and try to place both shoulders to the floor twisting your torso nearly 90 degrees. Calve Stretch into Achilles Tendon Stretch . .Piriformis Stretch #2 . put most of your body weight on your leg that is behind you . With both feet pointing in the same direction as you are facing.Lie on your back with both knees bent but cross one leg over the other so your ankle touches your knee. Lower back Stretch – Swiss Army knife – Lay on your right side and place your left leg in front of you.stretching the calve muscle.

Advanced Crunch . You should now feel the stretch in your heel.In the same position as the regular crunch.Now. Only move your legs and butt. you can injure the weaker muscle group easily. This stretch helps prevent Achilles tendonitis. a severe injury that will sideline most people for about 4-6 weeks. The stomach and lower back muscles are opposing muscle groups and if one is much stronger than the other. Leave your head and upper body flat on the ground. (Do not do if you have previous lower back injury – place feet on the floor) Reverse Crunch . lift your knees and butt toward your elbows. (Do not do if you have severe lower back injury or if this hurts your back) Double Crunch – Add the regular and reverse crunch together in one motion…You will feel this one twice as fast… . Cross your hands over your chest and bring your elbows to your knees by flexing your stomach. Keep your legs straight up in the air for the advanced crunches. bend the rear knee slightly. make sure to exercise and stretch your back also.(Legs up) Lie on your back with your feet straight in the air. Abdominal exercises as a warm up before / after stretching When you exercise your stomach muscles.

.Lie on your stomach with your arms extended over your head. Switch arms/legs and repeat for 20 reps each. Flex your stomach and twist to bring your left elbow to your right knee.Right Elbow to Left Knee . Flex your stomach and twist to bring your right elbow to your left knee.Swimmers . Lower Back Exercise .Cross your right leg over your leg.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. Lift your right arm and your left leg off the ground at the same time and repeat for specified number of repetitions. Running will affect the lower back – Make it flexible / strong: Lower Back Exercise .Cross your left leg over your right leg. Left Elbow to Right Knee .

.Lie on your belly with your feet on the floor. Rear deltoids and rhomboids are the muscles used Upperback 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. Keep your shoulders on the floor.(reverse pushups) . Upperback exercise #2 .Lie on your stomach in the down pushup position. Lift your hands off the floor instead of pushing the floor. Hip Rolls – Lay flat on your back with your knees in the air as in the middle picture below. This will strengthen your upperback muscles that oppose the chest muscles. rotate your hips and legs to the left and right as shown below. Lift your chest slightly off the floor and wave your arms from your sides to over your head for 30 seconds.Upperback exercise #1 (Arm Haulers) . Repeat for 10-15 repetitions mimicking a bird flying.

Descriptions of the PT exercises Regular Push-ups . . Your hands should be about shoulder width apart. The slight change of the arm distance changes the focus of what muscle are exercised. and chest. arms. Your hands should be greater than shoulder width apart. Wide Push-ups . Prior to walking and running. place your hands about six to twelve inches away from your chest.Tender Shin Exercises: If you get shin splints from running or walking. Stand on your heels for 10-15 seconds. here are two great exercises to build your shins. Look forward as you perform this exercise.Lie on the ground with your hands placed flat next to your chest. Repeat a few times and even throughout the day to build your shins. This exercise will build and firm your shoulders. Now. do a foot flex / stretch exercise 30-40 times each leg. See Youtube link for video ideas on this movement.From the same position as the previous push-up. you are building the chest more than your arms and shoulders. Push yourself up by straightening your arms and keeping your back stiff.

place your hands under your chest about 1-2 inches away from each other. Note – Pushups are a punishment exercise at any military training. This goes against every physiology rule of good training. Dive bomber Pushups Get into the pike pushup position as in pic#1. but that is the nature of the beast in these types of military training environments. You will also be required to remain in the leaning rest for many minutes at a time. This exercise will concentrate more on the triceps of the arm than the chest. lower yourself to the position of pic#2 as if you were a plane dive bombing. Several days in a row you will be required to perform pushups. In fact.From the same position as the regular push-up. straighten your arms in order to finish as in pic #3. Spread your legs in order to help with balance. when you fail at pushups during the workout. It is smart to shake out your shoulders occasionally and stretch after a long “rest”. . This will prepare you well for the long periods of time in the “leaning rest”. stay in this position for an extra 30-60 seconds each time. Repeat in reverse order to get back to pic#1.Triceps Push-ups .

8 Count bodybuilder pushups . See 8Count/Pushup Pyramid . Pull yourself upward until your chin is over the bar and complete the exercise by slowly moving to the hanging position. *Mixing 8 count BB pushups and pull-ups together with a short and fast 20-30m run is a great way to build up obstacle course strength without an actual course.Grab the pull-up bar with your hands placed about shoulder width apart and your palms facing away from you.The all time favorite group PT exercise Pos 1 Pos 2 Pos 3 Pos 4 Pos 5 Pos 6 Pos 7 pos 8 Pull-ups (regular grip) .

Pull-ups (reverse grip) . Pull yourself upward until your chin is over the bar and complete the exercise by slowly moving to the hanging position. Pull yourself upward until your chin is over the bar and complete the exercise by slowly moving to the hanging position.Grab the pull-up bar with your hands placed wider than shoulder width apart and your palms facing away from you. *note – 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 Close grip-Grab the pull-up bar with your hands placed about an inch apart and your palms facing away from you. Wide 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. .

Mountain climber grip- Grab the pull-up bar with your hands placed about an inch apart and one palm facing away from you and the other facing you. Pull yourself upward until your shoulder touches the bar. Repeat each side for a total of two pull-ups - one per shoulder. Pull-ups (negatives) - If you cannot do any pull-ups, you should try "negatives". Negatives are half pull-ups. All you have to do is get your chin over the bar by standing on something or having spotter push you over the bar. Then, you slowly lower yourself all the way down - let your arms hang grasping the bar fully stretched. Keep your feet up and fight gravity for a count of 5 seconds. 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.

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 knee over your ankles. Your shins should be vertical at all times. Extend your buttocks backward. Do not keep your buttocks over your feet and extend your knees over your feet. Works the gluts, quads, and hams. Do with or without a dumbbell / kettlebell in your hands.

The 1/2 squat - Intensify your squat by doing 1/2 squats. While in the full squat position, hold the pose and push yourself up and down within a 6” range of motion....just like riding a horse. Do not straighten your legs until completely done with 20-30 reps as written in the workout section. Wood Chopper Squat with Dumbbell – Add a dumbbell to the squat by swinging the weight over your head when standing and between your legs when squatting. Keep head up and back straight.

Frog hops or jumping squats – Squat down and explode forward as far as you can. These are simply broad jumps repeated several times.

Walking Lunge - The lunge is a great leg exercise to develop shape and flexibility. 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. Muscles used: quadriceps, hams, and gluteus.

Stationary Lunge - Take a big stride forward. Bend both knees as you lower yourself so your front thigh is near parallel to the floor. Lift yourself up so your knees are straight but your feet have remained in the same position. If you have bad knees either avoid the lunge exercise or only go half way down. Jumping lunge – This is also another goon squad favorite if you fail a run. You start off in the lunge position with your left leg forward and do a full lunge, then jump in the air and land with your right leg forward and do a right legged lunge – repeat until the instructors get tired.

Wood Chopper Lunges with Dumbbell – Add a dumbbell and swing from over your head to the outside of the front leg when in the down position. Make certain you use a full range of motion. Heel Raise (with weights too) Hook one foot behind the other and raise up on your toes. Muscles used gastrocnemius and soleus. It won’t take long to make this burn. (single leg heel raise) .

then press the Dbs over your head with a military press. and then go straight into a tricep extension .repeat in reverse order to get to the starting position.Perform a bicep curl. MJDB#2 .MJDB#1 = Multi-Joint Dumbbell Exercise #1 .same as above but add in a squat when your hands are in the down bicep position (by your hips) .

Keep your knees slightly bent. LATERAL RAISE . .After performing 10 regular lateral raises. Lift weights parallel to ground in a smooth controlled motion. This shoulder routine is for post rotator cuff shoulder surgery physical therapy patients. Follow the next 6 exercises without stopping. keep your palms facing the ground. touching your hips with your palms facing away from you and raising your arms no higher than shoulder height. Five pushups is recommended per cycle. Light Weight Shoulder Workout This is one of the safest and best shoulder workouts I have ever learned.MJDB#3 . shoulders back. You will find it to be one of the toughest shoulder workouts ever – until you get used to it.same as MJDB#2 plus you add in a squat thrust and some pushups. THUMBS UP . do 10 lateral raises with your thumbs up. and your chest high.Over 5 pound dumbbells is not recommended for this exercise.

THUMBS DOWN .Now.Continue with side lateral raises. Exhale as you push the weights over your head for 10 final repetitions in the mega-shoulder pump workout. MILITARY PRESS Place one foot ahead of the other as shown and knees slightly bent to reduce strain on your lower back. CROSS OVERS . for 10 more repetitions. time to work your front deltoids. . FRONT RAISE (THUMBS UP) . Slowly lower them to shoulder height and repeat. keep your thumbs down this time.. Muscles used are shoulders and triceps (back of arm). Repeat for 10 times. Lift the dumbbells from your waist to shoulder height keeping your thumbs up. As you lift your arms upward.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. keeping in the down direction with your thumbs.

or running for 30 minutes Go to your gym for a quick circuit routine Try calisthenics like jumping jacks / pushups / crunch routine and jumping jacks / squats / lunges / crunches Try using dumbbells for arms and shoulders Another Tip – if you do not schedule a workout – it does not exist!! Don’t wait – Start NOW! – Why wait? When you can. Try mustard instead. walking.Nutrition Section Additional Reading – Learning about calories to lose weight and gain weight: On average. Foods high in protein mixed with a natural carbohydrate are great energy meals. Try biking. when people stop exercising and no longer care about what they eat. Healthy snacks and meals will carry you through your stressful days much better than skipping meals or binge bananas for natural sources of energy. Add exercise to the plan and you will also get . You will find that if you keep a good schedule. Try apples.stewsmith. Both take time. oranges. you will lose weight and inches. try to eat before you leave and pack a lunch. For more ideas see www.htm Wake up and burn some calories – As busy days pile up with more and more obligations. Both take only minutes a day. but fortunately losing weight can be faster if you follow a strict nutritional and exercise plan. the scheduled 5:00pm workout can easily get bumped! Make thirty minutes of exercise fit into your mornings and do some type of workout. Here are a few eating tips and some ideas on quick exercises routines to try when time is limited: Lay off the fast food – Before you go on a trip or a long day at work. Try a lean turkey or chicken sandwich with vegetables like lettuce and tomato. Weight has a way of sneaking up on you over time. That is why in five short years. Fruits are great quick snacks too. you should try to eat at regularly scheduled times during the day. they can gain five to ten pounds a year. Watch out for the mayo – too many calories and fat grams. people step on a scale and cannot believe they are nearly FIFTY pounds overweight. You do not get overweight overnight and you do not lose the weight overnight either.

fit and feel better than you have in years. Try an eating schedule of the following recommended times: 0630 – breakfast 0930 – morning snack 1230 – lunch 1530 – afternoon snack 1830 – dinner If your days are longer than 15-18 hours you should try another light snack at 2100 of foods like yogurt. See chart on next page for better ideas on what to eat during the day and before and after exercise sessions. Other snacks during the day can be salads. Burning a few more calories by walking is one of the easiest ways to walk off that extra weight. situps. grapes. small sandwiches. . When you do these exercises for just 5-10 minutes daily. it is easier to remember to watch your food intake and stop yourself from gorging. boiled eggs and others. try to walk farther than normal when going about your normal day. Keep working the abdominal region – Not with food but with exercises like crunches. milk. Walk more – When safety is not an issue. and lower back stretches. lean meats. fruits. Just twenty minutes of brisk walking can burn over 100-150 calories. Check out the articles on Washboard Abs and Lose those Love Handles for ideas.

no mayo – mix meat with salad Optional – peanuts. boiled egg. bananas. Go-Gurt. fruit. meat. See Fundamentals of Nutrition Chart below and on the next page: The Fundamentals of Nutrition Morning Meal (Serving = fist size) Eat 2-3 servings of any *minimal fat .Overall. broccoli. Tuna… Chicken. it is important to keep up the habit of moving more and eating better foods for you. yogurt. banana etc… Mixed salads with variety of vegetables – green leafy lettuce.1 qt water Mid Morning Meal Eat 1 serving Lunch 1 qt water Proteins – boiled egg whites. lean meats. almonds = high calories Lean chicken. tuna. apple. broiled NOT FRIED Carb/Protein mix – some fruits like grapes. protein shake. fish. carrots. vege beef stew… Slimfast meal bar. lean meat sandwich on wheat bread. tomatoes. milk. orange. vegetable – small salad Large Salad – above eggplant Mid Afternoon Meal 1 qt water Evening Meal 1 qt water . blueberries – cereal with milk… Fruit salad. These tips can help you prevent unneeded weight gain. onion Optional – juice. fish.

Pre – Post Workout Meals Before Your Cardio Before Your Lifting or PT Workout Workout Carbohydrates – 75 – Carbohydrates 75% & 100% Protein 25% Prior to running. Bananas. Fruit or fruit juice is loss of glycogen stores are fine 20 minutes prior to needed within this time too. onions. drink throughout the workout and light dressing or . Foods high in help you get through the carbohydrates to replace the workout. carrots. tuna fish. Sample Ideas should be considered are: for pre-workout snack are: Bananas. Before workouts longer than Met-rx Drink / bar. oranges. PTers: (any fruit of choice really). protein drink*. 30-40 minute. 1-2 hours prior to lifting eat biking etc…at medium to protein foods and high intensity levels for 30carbohydrates so the protein 40 minutes. Sip water and carbohydrate cucumber. you need a boost to minutes. Slimfast meal and green leafy salads with replacement bar tomatoes. workout and during is fine. these below: boiled egg. cheese. apples. Foods that protein too. milk. chicken. broccoli. it is best to eat a is there for you after the small snack to boost sugar workout. boiled eggs. workout and will help post carbohydrates and minimize workout requirements of fatty foods. your muscles and require After a night of sleeping and protein immediately after not eating for over 10-12 your workout – within 30 hours. See above Eat the following about 1-2 meal options for protein and hours prior to exercise: carbohydrates sources and Yogurt. add some protein to stabilize Protein or carb replacement absorption rates so you can drinks are great if post last longer: workout occurs mid-day or early morning. Lifting weights and levels in your body doing high repetition especially if your workout is calisthenics will break down before your morning meal. swimming. Gatorade. Foods with small amounts of For a great rule of thumb – protein can be eaten preafter you workout eat protein. slice of meat or Tuna. Pre-workout ideas for lifters / carrots. berries. juice. boiled eggs.

RD. as it all depends on your individual likes / dislikes and goals. protein and fat sources to find what works best for you. WHEN to eat. For instance: AFTER WORKOUT: This could be a few of your regularly scheduled meals depending upon the time of day you choose to work out. but understanding After. I saw the” ABD’s of Recovery Nutrition” at a recent Mid-Atlantic NSCA Regional conference given by Paul Moore. “What should I eat/drink before. swimming. PT test and following spec ops training. Here are some suggestions that will help you figure out WHAT to eat. If so. CSCS of Fitness4 Pros and thought it was a brilliant way to discuss nutrition throughout the training cycle. This understanding of what foods / drinks work best for performance gains requires a constant search for the individual. You have to experiment with immediate energy of carbohydrates of fruits. Repeating those optimal performance days is obviously your goal to make it through tough training programs and fitness entrance testing. sports nutrition is vital to your performance. sports drinks. and how you slept that night on your best performance days. You may even be exercising for more than one session per day and for several hours a day. juices. Often these in combination will set you on an optimal performance path.” The answer will vary depending on your goal. Keep track of what and how much you ate and drank. During (ABD’s) of Workout Nutrition will better help all groups reach their fitness goals. or another athletic event. and after my workout? My goal is to perform better in my running. weight loss / gain goals. MS. I was recently challenged with a question by email that asked.Post Workout Meals The key is to replace carbohydrates and electrolytes lost during the workout – drink Powerade / Gatorade immediately after workout Another important factor is to add protein to help rebuild muscles – see above meal / snack ideas within 30 minutes of workouts Fitness Performance Nutrition Tips When to eat and what to eat are constant questions that affect your fitness performance. compete in a race. The . as well as overall health. you really need to eat / hydrate well and usually larger quantities of quality food will help you recover from the multiple workouts per day. Before. For the Performance Fitness Goal: If you are preparing to ace a fitness test. during.

However. Consider this an endurance athlete approach to training. I will take some whey protein powder with some chocolate milk. See list below of quality carbs / protein sources that work great as post workout meal ideas. carrots). I often joke that baby carrots and apples helped me get through SEAL training. if you need to add some calories for either weight gain or weight maintenance due to high calorie . apples. you should be eating a higher carbohydrate diet but mixed with some light protein snacks as well. For a quick fix and in replacement of food in a pinch. In fact. and endurance as well as the calories to handle many miles of running. broccoli. many of my weekly 4 mile timed beach runs and 2 mile ocean swims at SEAL training were preceded with these fruits / vegetables. grapes. bananas. low/medium on the glycemic index for immediate and sustainable carbohydrate energy. However. asparagus. I am not personally into supplementing daily other than some omega 3 and 6 capsules and some multi-vitamins rich in all the B vitamins especially. fruits. rucking. tough training programs coupled with a high intensity effort for testing your maximums in calisthenics. Great ideas are: Carbohydrate Options: Multi grain breads and pastas. You need to be able to sustain high repetitions of body weight movements. some strength /power for moving heavier team building objects. vegetables (romaine lettuce. The carbs are there to fuel you through the rest of the workout day and the protein comes in to assist with added calories but to also help you recover when the day/long workout is complete. I personally like baby carrots. oranges. during high intensity training off and on throughout the day. strawberries. you need to eat a majority of carbohydrates no less than 45-60 minutes prior to exercise sessions. Find what carbohydrates and proteins work best for you but I would make sure that these meals are not only a post workout meal but also a PRE-workout meal for the next workout later in the day or early the following day. or swimming. low fat. (tomatoes. berries. food intake during normal 1-2 hour workouts is not needed. Supplements tend to come into play during the post workout nutrition game. Choose low performance group needs to immediately focus on carbohydrate replacement as well as protein consumption for both glycogen stores and muscle repair / growth for the next workout respectively. BEFORE WORKOUT: If you are training for long. and apples for performance testing preworkout snacks. and hundreds of yards of swimming. and bananas ) make great carbohydrates for energy. miles of running. cereals. DURING WORKOUT: Unless you are working out for extended periods of time to get used to 8-10 hours of training at Special Operations School.

milk shakes with additional whey protein powder (optional). But bananas and water are also sufficient in most cases. protein as well. Protein Options: Meats. fish. sex. peanut butter. if I can wring out my shirt after a workout. . or a great mix of both carbs / protein is chocolate milk. water will be enough to hydrate you. Every day you have a killer good workout / test scores and feel great afterwards. So foods / drinks rich in many of these elements are essential to your recovery from significant water / electrolyte loss. carbohydrates (sugar) are your best bet for hydration during and after hard sweaty exercise. fats. omega 3 fortified products (milk. but you need to add electrolytes (sodium potassium. protein. add in a limited amount of post meal milk shakes. Before workouts. chicken. but I also supplement the omega 3 fatty acids most important to longevity / healthy recovery. sodium. Sports drinks with sodium. Personally. nuts. During workouts. beans. electrolytes and water all depend on your age. milk. calcium as well. margarine. eggs.burn rates. weight. Fat Options: Fish. sip water or carbohydrate / electrolyte mix every 10-15 minutes to maintain high intensity performance training. In fact it has about 3-4 times the potassium of a banana and about 5-6 times the potassium of Gatorade. I personally eat brown rice and lima beans in between workouts during snack time. If you are not sweating much nor in arid environment. I get most of these fats from nuts and fish. magnesium. olive oils. carbs. peanut butter). or have a few servings with a main course of meat or fish for a good balance of plant and animal protein. and goals. I will add more of these “salts” into my post exercise diet. almonds.One of my favorite post exercise snacks is a can of chicken noodle soup (Campbells Noodle O’s) as it is loaded with potassium. activity level. Here are some ideas for hydration: After Workouts . Sure you can add sports drinks but stay away from the “energy” drinks that are loaded with caffeine as these are not what you need. do not drink too much if you are doing significant running as the bouncing will potentially cause cramping. potassium. The ABD’s of HYDRATION: Not only does the performance group need to super hydrate due to hard workouts especially during excessively sweaty workouts. Typically. nuts. A ballpark equation for daily consumption of liquids for highly active person is: 50-75% body weight in lbs = oz per day of H2O Finding the right mix of carbohydrates.

and nearly one-half of the States Law Enforcement Academies. Rest and try again on your knees if it is pushups. Air Force. and in some cases weight loss will help more than anything. When running daily or several times a week – you must follow all stretches thoroughly and do each of them for at least 15 seconds each. The truth is anyone can be a faster runner – it takes time. Supplemental Running Plan . or the 1.stewsmithptclub. This workout is created to help people go from a 9:00 mile pace to a 6-7 minute mile pace so you can score better on the 2 mile timed run of the Army.OPTIONAL I developed a Six Week Running Program you can download for free to help you with achieving your running goal whether it is to run a faster 510km run or ace a PFT run in the military or in law enforcement. Push yourself and see how well you can do until you fail. And if you were a football player or basketball you may consider long distance running anything in the 1 mile range. The reasons for this can range from being a little heavier and stronger in the upper body to never having run timed runs. It never fails – unless you are a cross-country runner or track star in high school or college – you will probably have a problem with running a timed run at an above average pace. endurance. hard speed work. Coast Guard. the 3 mile timed run of the Marine Corps. The program is also designed to be added as a supplement to your current workout program which can either replace the running in your program all together or you add this program to your present workout regimen increasing the mileage per week to a higher level. and flexibility. Naturally. This should take only 5:00-10:00 but it is very important not to miss stretching before and after running workout. Workout Note: If you see 50 pushups or another exercise that you know that you cannot perform (yet).com/6weekrunningplan. or with lighter weights if it is a weight machine or dumbbell exercise. I developed a six week running program you can download for free at (www. do not get discouraged.make a note of everything you did that day.pdf This eBook running program supplement is designed to assist with increasing speed.5 mile timed run of the Navy. . Very often it is the formula that works best for you and your fitness performance goals. flexibility. that choice is yours and I would recommend adding this program to your present program ONLY if you have been running at least 15-20 miles a week.

At the bottom. If you must skip a day during the week. at number one. Keep going until you worked all the way back down to one. Remember – you will “Succeed by Failing. The Pyramid Workouts: If you take a look at one of the pyramids. Though the days of the workouts are listed. So you can consider each step a "set" of your workout. it is the only way you will grow and get stronger. with the number 6 on the top. For each set. and 3 situps for each step. try to make it up on Sunday which is usually considered as off you do not have to follow per day the program. You should exercise 5 to 6 times per week and rest 1. What this means is that at each "set" or step of the pyramid. you will notice that it is numbered on both sides. Your body needs rest from rigorous exercise. So the next set you do will be at step 9 on the way back down. You multiply it by 2 to get your pushups. You start at the bottom of the pyramid. you'll do 9 pullups/18 pushups/27 situps. In fact. It goes from 1-10 on one side. Your goal is to climb the pyramid all the way up. So here is a number summary of the pyramid: Go up the pyramid: (or half pyramid workout) Set/Step 1: 1 pullups/2 pushups/3 situps Set/Step 2: 2 pullups/4 pushups/6 situps Set/Step 3: 3 pullups/6 pushups/9 situps Set/Step 4: 4 pullups/8 pushups/12 situps . and multiply by 3 for situps. and then 10-1 on the other side. situps x 3". PT Workouts Explained Rest Day / Stretch These are days to relax and stretch. you times that set number by 1 and that tells you how many pullups to do. you will find "pullups x 1. you perform 1 pullup for every step you are on. 2 pushups for each step. pushups x 2. and all the way back down. Now you start working your way back down the other side.2 days per week. Good luck with the plan and if you need help with any fitness related questions please feel free to email me at stew@stewsmith. So.You can also break up 50 reps of anything into 2 x 25 or 5 x 10 if you need to. So you keep progressing until you get to the top of the pyramid. or your MAX At step ten you perform 10 pullups/ 20 pushups/30 situps.” 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. Each number represents a step in the pyramid.

Do pullups on a lower bar that is about 3-4 feet high off the ground or a pullup and dip machine using the dip bars as pullup bars. These are also great to do after you can no . Continue the pull-ups until you cannot perform any more . 2) 50 Pullup Workout .The object of the 50 or 100 pullup workout is to do as many pullups in as few sets as possible. Make your own goals. Your feet remain on the floor allowing for less weight to be on your arms.THEN resort to negatives for the remainder of the workout. In certain weeks you may have to repeat 50 pullups again. so you can get the needed repetitions.This is the first step to being able to perform pullups. but shoot for 2-3 sets for the 50 pullups workout and maybe 6-8 for the 100 pullup workout. try to do at least 25 abdominal exercises of your choice.Set/Step 5: 5 pullups/10 pushups/15 situps (Your first set sets are basically a warmup) Set/Step 6: 6 pullups/12 pushups/18 situps Set/Step 7: 7 pullups/14 pushups/21 situps Set/Step 8: 8 pullups/16 pushups/24 situps Set/Step 9: 9 pullups/18 pushups/27 situps Set/Step 10: 10 pullups/20 pushups/30 situps (Here is where you should fail / max out) Go down the pyramid: (or reverse order pyramid = toughest to easiest number of reps) Pullups x 1 / Pushups x 2 Situps x 3 10 9 9 8 8 7 7 6 6 5 5 4 4 3 3 2 2 1 1 The Pull-up Workouts: 1) The Pullup Pyramid: You will want to rest in between pull-up sets for no longer than one minute. Assisted Pullups . instead of resting and doing nothing. Take a break in between these sets by doing stomach exercises or run 100yds or bike for two-three minutes. In between sets.

This will get your arms used to supporting your weight. This is a great time saver workout if you are too busy to take 30-45 minutes to exercise. drink some water etc. BUT you will achieve 150 pushups and 150 abdominal exercises in that time!! Rest: There is no rest time while on the 2 minute clock. this workout will challenge you. but watch your form. Many men and women cannot perform any pull-ups. Do your set as quickly as possible. You will repeat this particular workout 5 times. For example. Negatives . you will have your first pullup in years . You should finish this with at least 30-45 seconds remaining. for the majority of you who have not done pull-ups in years or have never done pull-ups. arms and forearms.maybe ever!! Most people have a goal of achieving a pullup when they start working out again with this type of program. . try a negative. Total time should only be 10 minutes. Say you finish your superset in 1 minute and 30 seconds. Use this time to stretch. Get yourself over the bar.longer perform anymore dead-hang pullups. This is a good replacement for the Lat Pulldown machine as well. This is to equally exercise every angle of the back. Set #1: 10 regular pushups 10 regular crunches 10 wide pushups 10 reverse crunches 10 triceps pushups 10 -1/2 sit-ups Do the above circuit within a two minute time period. either by standing on something or having someone lift you. A negative simply takes you through half of a pullup.. Once your chin is above the bar. After you can easily do the required reps with the assisted pullup routines. You will see there are several different grips to use while doing pullups. This is step two to doing pullups.. slowly let yourself down counting for 5 seconds. Do not jeopardize your form for a faster superset time. you get 30 seconds rest before you have to begin the next set. You can build up your strength and within a few months of this workout. Take 10-20 minutes and be amazed at yourself performing 100-200 pushups and crunches in that time. So. Pushup/Crunch Superset: This is a great way to achieve extraordinary repetitions of pushups and crunches! Each set of six exercises should be completed within a two minute period.Negatives should be done if you cannot do pull-ups.

Swimming Workouts Explained DO NOT DO THIS WORKOUT BY YOURSELF. There are no rest periods in a circuit until the end. but you will rarely be using the same muscle group two times in a row. 10.8 count bodybuilder pushup / pullup pyramid Workout: Do one 8 count pushup – run 30m to a pullup bar – do 1 pullup. By adding 2 strokes to your breathing pattern every 100m. By performing as many reps as you can of each exercise in a certain time limit. you will find the need to breathe more demanding. immediately decrease the weight and do 15 reps. By not allowing yourself to breathe as often as you would like.2. breathe. pushups. breathe . Run back to 8 count area – do two 8 counts – run to pullup bar – do 2 pullups…continue up until you fail at pull-ups – repeat in reverse order Circuit Workouts . This particular workout gets increasingly more difficult after each 100m you swim. that means you should do the first set of 10 reps at a heavier weight.15. A stroke is each arm pull. a circuit workout is designed to move you as quickly through a workout as possible. Each step you will add two more strokes per breath.this translates to Left. So there is actually rest built into the workout PT with the clock . By using the clock as your training guide. You will be breathing less per length on every step up the pyramid until you reach the maximum of 10 strokes per breath.4. you will become accustomed to doing maximum reps in a time period which will further increase your scores as you continue to practice this type of training. when you test yourself and breathe regularly.This type of workout is designed to help students ace a physical fitness test of pullups. and your overall endurance stronger. Hypoxic pyramids (stroke per breath) This workout makes ordinary swimming seem easy and actually will help make swimming. Therefore. you are training like someone in higher altitudes. Basically. left. and situps. so the count would be this for a 4 strokes per breath step on the pyramid: 1. you will be learning the pace required to achieve 100 pushups and 100 situps in two minutes.You will see several different circuit routines in this workout program. you will be like the high altitude athlete going to sea-level to compete. Moving from one exercise to the other is the only rest you will get. right arm pull. NEVER SWIM UNDERWATER ALONE OR WITHOUT A LIFEGUARD. Simply climb the pyramid making each set of 100m a step. It is quite a burnout workout. I find that if I hold my breath for at least half of the stroke count and then start exhaling slowly that I can make it through the pyramid with . decrease weight again without resting and do 20 reps. running.20 Workout – When you see these numbers following an exercise. IN FACT. right.3.

It does take time before you can do this workout with no rest at all. Try this workout several more times for a total of 1000 meters.Swimming in straight line . 2) Recover both arms over your head together with a forceful kick and hold for 2-3 seconds as you glide in the streamlined position. then 2 times. This does not need to be done in the swimming pool. Breathe as the bottom arm pulls toward your body. your biggest source of power will naturally be your legs. Sample workout with fins: Swim with fins . get out of the pool and do pushups. Whether you are a beginning . Swim PT . when you do this workout for the first few times. Simply swim the specified distances (usually 100 yards or meters). For instance. it is important in the open ocean to have a visual reference when surface swimming to check accuracy. hip flexors.Another hypoxic workout requires you to swim a known distance with a certain number of breaths. Repeat this sequence for at least 10 times. Side Stroke with Fins This is one of the best leg workouts available. So. so kick constantly in order to be propelled through the water. abdominal exercises and pullouts. and ankles will become strong and ripped after a few months of swimming with fins. however. 2) Open water .With fins on your feet.Every five or so strokes. then 3 times. you will swim 50 meters only breathing 4 times. then only 1 time.500 yards with fins and 500 without fins using the stroke of your choice. for a total of 200 meters. it is important to look forward in order to check if you are swimming in a straight line or not.little difficulty.see video The CSS is a relaxing and super efficient swim stroke that is an updated version of the traditional sidestroke. It is similar to the side stroke without fins with only the following differences: 1) Constant flutterkicks . Combat Swimmer Stroke (CSS) .is a great way to squeeze in swimming and upperbody PT into the same workout. 1) 2) 1) Constant flutterkicks and glide position. take about 20-30 seconds rest if you need to in between steps of the pyramid. Strokes per Length hypoxic . Your hamstrings.

it is time to breathe . place your bicep on your ears. but the top arm pulls from overhead all the way to your hips (similar to freestyle stroke). The Start: In a big squat position against the wall . The Glide The Arm Movement: After the arm pull. add the other 3-5 yards to your glide by pulling with your back.swimmer or an aspiring Special Operator.twist and breath then start using the top arm pull as shown. the fastest and best swimmers get across a 25m pool in 3-5 strokes. If you are doing more than 10 strokes per length you are working too should try to get across a 25m pool in as few strokes as possible. and lock out your arms . In fact. Kick off the Wall The Glide: With a big double arm pull. When you find yourself in deep water with a lot of distance to cover. Then the bottom arm pulls a half stroke (similar to breast stroke) and both arms recover Arm Motion together. . Breathe as the top arm completes its pull and the bottom arm begins its pull. the CSS will serve you well especially when you are wearing fins. Notice both arms recover together forward. The object to the CSS and side stroke is efficiency . You will tire less quickly if you learn to perform this stroke properly.streamlined positioning like a rocket. biceps and pushing water with your arms using your triceps.push off and stay as streamlined as possible as you glide at least 5-10 yards off the wall. Place your hands on top of each other. this stroke can really help you efficiently move through the water when wearing fins.

Swim sprints Scissor Kick When the workout says “sprints” under a Swimming title that means swim as fast as you can for the specified distance for the specified number of times.Run This one is as simple as the title on paper. rest for 20-30 seconds and do it again two more times for a total of three times. Freestyle is the preferred stroke but you are free to choose the stroke you the wish to use.adding more glide to each stroke. Try to do the run –swim –run in one workout period. especially if you choose to add a hypoxic pyramid in with each set of 100m swim.Swim /PT – Run Here is a mix of two old favorites.Swim . but you will find the second run is a little more challenging.4 miles 2) Swim-3000m w/fins 3) Run -4 miles Run . You should kick just after both arms have pulled and are recovering . It is not meant to be broken into 2 or 3 workouts. Swim PT and run-swim-run.The Kick: Use the scissor kick and time your kicks so your top leg always goes forward (no matter what side you are on). This one promises to be one of the most demanding upperbody workouts and cardiovascular workouts in the Workout. Swim Sprints with leg PT and upperbody PT can also be incorporated into a hardcore swim/PT workout. especially if you are swimming in fins. Add some hypoxic series in there for even more fun… 1) Run 3 miles (18-24 minutes) 2) Repeat 10 times Swim 100m (add hypoxics here per every 100m) 20 abs of choice 20 pushups 5 pullouts . If you mix leg PT with swimming try doing more flutterkicks and breast stroke kick swimming just to work the legs a little more as in the workout. Run . For instance: 200m x 3 means swim a 200m sprint. Try to limit your rest to no greater than 20-30 seconds. If that is your only way to do this workout then it is naturally OK to break up the workout to fit it in your schedule ) Run .

Last week’s article concerning women’s running and training plan caused me to re-think my advice as the intensity of the article was not perfectly directed toward a novice exerciser. “I felt OK after the first two laps. great shoes. your arms swing is more stiff than fluid and relaxed. swimming. the challenge has a simple solution: Just like with sit-ups . This will leave many to say at the end of the run. rowing. take 2-3 minutes to stretch the arms. you must run a 7:00 mile or a 1:45 . take about 3-5 minutes to stretch your legs. Then run for about 2-3 minutes at an easy pace to get the blood down toward your legs. possibly the addition of orthotics / insoles.. if your goal is to run the 1.5 mile run in 10:30. When your blood is “stuck” in the upper body after a maximum repetition PT test.PACE your Timed run . oxygenate the blood repetitively. chest.The most important thing is to not start off too fast. Learn your pace and set your goal by pacing yourself to the finish. In fact. “I just did not feel right until after the first ½ mile. of course. shoulders. and a gradual build-up after long periods of no running or beginning a running plan. Really. For most people the most challenging event of any PFT is by far the run. and your legs are burning for oxygenated blood. Running injury free requires near perfect technique. you should lay off impact aerobics until your knees. but the first half mile about killed me.” Here is the answer to the problem: After you perform the upper body portion of the workout. This can throw off your known pace that you have trained to maintain for your run. I receive many requests everyday from military and law enforcement members who are seeking workouts for their PFT runs. it inspired me to reach . your heartbeat is therefore more rapid. your heart has forced blood to the arms. to loosen up. throughout the time in between the PT and run. your heart pumps harder than normal when running at first Have you ever completed a run and said. Finally. or elliptical gliding and walking until you feel like running or have lost a majority of the weight you are seeking to lose. Running like this can be difficult because the heart has to now pump the blood from your arms and torso down to your legs and. and torso leaving you very “pumped up”. But. Beginner Running Plans If you are a beginner or overweight (20-30lbs) you should walk more than run at first. back and other joints can handle the added stress to your body. stomach and lower back. Start off with biking.3) Run 3 miles (20-24 minutes) Running – Find the Magic Pace AFTER Transitioning from PT to RUN: After you perform maximum repetition sets with your upper body muscles. Keep shaking the arms.1/4 mile. For instance. shoulders. Your breathing is more rapid. thanks to some feedback from readers.”? This is because it takes about 3-4 minutes to get the blood flowing from your torso to your legs to your heart / lungs in a regular pace.

** .” For more information on running injuries see for some great ideas and explanations on the long list of training plans and injuries occurring from them. For me. If it hurts to walk. To avoid or deal with running injuries: One of my sayings is. stop running.back into my archives of how I used to personally train beginners as opposed to how I personally re-started a running program after a year of not running in the past.75 miles Week10 Run / walk combo 3 miles * .runnersrescue. . rowing or elliptical gliding. the plan I placed on last week’s article was what I used to get back into running after taking a year off due to a serious injury to my femur.Typically injuries occur during running programs the 3rd week IF too aggressive with initial training Running When Overweight – The human body is built for survival and is quite resilient to most of the stresses we can throw at it. This takes years or www. “If it hurts to run. It now is clear that the words “beginner running program” is relative. if you are over 40 lbs overweight replace walking/running everyday with some days of non impact aerobics like biking. the knee is not designed to take too much excess weight even through a pain free running program. swimming. go to a doctor. however. So. If it hurts doing nothing/walking. Usually meniscus and articular cartilage will wear away exposing bone on bone and premature arthritis.5 miles (from weeks 8-10 – try to run as much as you can) Week 9 Run / walk combo 2. do not run.drpribut. Beginner Running Chart for people seeking to start an exercise plan and need to lose 20+ lbs: (always start run workout with a quick 5:00 walk / light leg stretch) Each Run Workout is to be done THREE times a week Week 1 Walk 20-30 minutes / stretching entire body daily * Week 2 Run 1:00 / Walk 1-2:00 for 20-30 minutes Week 3 Run 1:00 / Walk 1:00 for 30 minutes ** Week 4 3 Sets of Run 1:30 / Walk 1:30 | 3 Sets of Run 2:00 / Walk 1:00 Week 5 3 Sets of Run 2:30 / Walk 1:00 | 3 Sets of Run 2:00 / Walk 30 seconds Week 6 4 Sets of Run 3:00 / Walk 1:30 Week 7 Run 1 mile / try non-stop / walk 1 mile fast Week 8 Run / walk combo 2.if you are losing 2-3 lbs this week by simply adding walking / stretching and more water to your life – keep it up until weight loss slows to under 1 lb per week.

There is a high risk of injury to beginners. Usually the chart below is best for people who took a few weeks or months off from running due to weather or injury. Running Plan part 2 – Beyond Beginner Wk/ day 1 2 3 4 5 6 Mon 1-2 mile 2-3 miles Bike or swim 3 miles 2 miles 2-3 miles Tues Bike or swim Bike or swim Bike or swim Bike or swim 3 miles 3-4 miles Wed 1-2 mile 2-3 miles Bike or swim 3 miles off off Thurs Bike or swim Bike or swim Bike or swim Bike or swim 4 miles 4-5 miles Fri 1-2 mile 2-3 miles Bike or swim 3 miles 2 miles 2-3 miles Sat/Sun Day off Or Make up *Do not run during Week 3--bike or swim everyday.Beginning running programs for folks who do not exercise are not the same as beginning running programs for recently injured or young athletes. Any non-impact aerobic activity is fine and should be done for 20-30:00 each day. The chart below will take a moderately in shape person and slowly build up running. .

walk or slow jog for a recovery for 1-2:00. it is most important to learn your should push the speed limit and do a series of faster than pace runs: On Tuesdays. Do your PT exercises today as well .swim or rest. Recognize breathing. On a few of the interval runs. NOTE . During the second month. intervals will help you build your VO2 max and foot speed to better learn your goal pace. you should feel better throughout the running event. increase your distance but keep the pace the same. Shoot for ½ mile intervals at goal pace. run two miles but try for as long as you can to run at your goal pace – chart progress each week on how far you were able to maintain goal pace. After each interval run. intervals easy miles 4-5x’s swim.DAY OFF .Speed Workouts for Runners For more experienced but slower runners. As you get into better shape. going from 10 – 8:00 mile pace is best done with the following recommendations: Wk Mon Tues Weds Thurs Fri Sat PACE Long 2 mile ¼ mile No DAY – 3 run: 4timed at goal Running miles of 6 miles 1-4 2 miles &2 pace – rest or intervals easy miles 6–8x’s PT at goal pace jog pace No PACE Long 2 miles ½ mile Running DAY – 4 run: 4timed at goal – rest or miles of 6 miles 5-8 2 miles &2 pace PT. Wednesday . try to run 1-2 at a faster than goal pace just to push your limit. leg stride. arm swing. at goal pace jog bike pace Chart explained: On Mondays. foot strikes and create muscle memory of exactly how you should feel when you are running at your goal day a week . The chart below will help you figure out your goal pace at the intervals recommended in this running plan: Goal mile pace Goal mile pace Goal mile pace 8:00 mile 7:00 mile 6:00 mile Intervals ½ mile intervals 4:00 3:30 3:00 ¼ mile intervals 2:00 1:45 1:30 1/8 mile intervals 1:00 52 seconds 45 seconds To ace the running portion of any PFT.

the best way to get better or faster at running is to PRACTICE running. If your PFT distance is 1. after a day off of running. Saturday . Here are some sample ways pulled from the Army Ranger / SF Prep Workout eBook: . Once you fall off your pace. walk and recover for two minutes and continue running shorter intervals until you reach a total distance of three miles. 3 miles. If you break it down. This routine is aggressive but doable and should only take 20-40 minutes on most weekdays.Long run Saturday . these events are basically walking at a fast pace over rough terrain with a back pack at least 45 lbs in weight. USCG. RUCK MARCHES .4-6 miles easy pace. wear boots. Sure your upper body (shoulders and arms) come into play carrying the backpack and weapon. and rucking will build stamina and endurance you need for any type of Army or land navigation training. When you take the ruck march test. Remember to take big deep breaths. ¼. learn your PACE.Also known as “forced marches” or “humps”. run that distance required for your services PFT followed by a jog of the same distance. USAF. 2 mile. or USMC respectively).as every other day as recommended in any of the PT articles in the StewSmith. ½ miles etc are to be done at your goal pace. training your legs in running. leg PT. but you will get most of your exhaustion from the legs and lower back. stop. BDU (Battle Dress Uniform – “fatigues” pants/blouse).Day off As you can see. Work up to three miles of running for as long as you can at your goal pace. There are many ways to develop the legs and torso for the Ruck March. LBE (Load Bearing Equipment – shoulder harness with canteens with water). you need to train the major muscle groups of the body – legs and back. Sunday . All of these workouts are fantastic ways to get faster but build the needed endurance which most sprinters lack. you will also carry a weapon. On Fridays. Test yourself on Thursday. Have a nice leisurely run at slow moderate pace and stretch well after each running session. Thursday .2 mile timed run / 2 mile jog. and a helmet. relax your upper body and slightly bend your arms when running. So. All runs no matter what the distance – 1 mile.5 miles or 3 miles ( Fitness Article Archive and PFT eBooks.

The best way to train for these to move out with a ruck sack for 1-4 hours at a time combined with smart foot care. The most important part of training (running or rucking) in boots is proper fit and blister control. Both are tough to get to the top of the pyramid levels. This will mold them to your feet. people will do this workout for 20-30 minutes depending on the bike they have. there is a puddle under you and your legs will be exhausted. Once at the top. there are long distance ruck marches for 10-20 miles with at least 45 lbs in a ruck sack you must train for prior to some of the advanced Army courses. RUCKING / Foot care etc…_______________________________ And. of course. repeat all levels in reverse order and work yourself down the other side of the pyramid. Usually by the end of the pyramid. Polish . Here are some tips to deal with training in boots and treating / preventing blisters: 1) Break in your boots to your feet. increase resistance level by 1 level each minute until you can no longer pedal in between the 80-90 RPM zone.30 per leg The Non-impact version of Leg PT: Bike and Leg PT: Repeat 4-5 times Bike 5:00 at increasing levels per minute on a Life Cycle type stationary bike Squats – 30 Lunges – 20 / leg Calves – 30 per leg Long Distance Bike / Leg Workout: Life Cycle Pyramid: On a stationary bike with manual mode and levels of resistance: Start at level 1 for 1 minute.The Run and Leg PT Workout: Repeat 4-5 times Run 1 mile at your goal pace (6-8:00/mile) (no ruck sack) Squats – 30 Lunges – 20 / leg Calves (heel raises). Some bike will max out at level 12 and some will go to at least 20 levels. One way we broken in our boots was to take a shower with your new boots and walk around in them for about two hours. Typically.

walking flat footed. When going uphill. Wear a tight fitting polyester pair of socks that cling to your feet underneath the thicker pair of regulation socks. I never had a blister at SEAL training doing this and we were wet and sandy all day long. 4) DO NOT RUN with weight like you would run without weight. Conversely. When rucking. bend your knees when going downhill to absorb the shock of each Stuck at a Plateau? Ace Pushups and Pullups Try the Pushup and Pull-up Push Workout: www. It is a free download you can get at SFAS Course link: http://www. lower back). Dig in the heels with each .com/sfguidelines. Feel free to contact me if you have any questions at stew@stewsmith. knees. with the weight of the body kept directly over the feet. Have fun with this type of workout.5 hours. 3) Wear two pairs of socks. see the Army SF Guidelines (USAREC Pam 601-25).pdf There is a ruck marching program in the SF Guidelines that will build you up from 3 mile ruck march with a 30 lb rucksack at a 45 minute pace to 18 miles with 50 lb ruck sack in 4.them well with show polish to protect them from further water damage. zig-zag to avoid tiring the leg muscles. stride with short. do not go straight up.stewsmith. Walk straight. It will also keep sand and dirt from rubbing your feet inside your thick sock which is what will cause a blister – even in perfect fitting boots.stewsmith. This will enable your foot to have a protective layer on it and prevent blisters. fast steps and straighten the knee each step to relax the leg muscles briefly. (from USAREC Pam 601-25) For more information on preparing for the Special Forces Assessment Course or any course with long ruck marches and land navigation. 2) Place insoles into your boots – good arch supporting and heel cushioning inserts are thick and may require you to purchase boots that are one size larger. You can walk at a fast pace or shuffle even but running will damage the lower extremities (shins. It is different and challenging and will prepare you for most Army schools.

OR if you are wishing to start running for the first time. according to Runner’s World. Never stretch “cold”. I go through shoes about every 2-3 months and ONLY run in my running shoes. You do get what you pay for too. BUT since I am not a doctor.stewsmith. There is a link I refer many people to who complain of leg 4) Replace running shoes often. See stretches listed on the free Six Week Running Program page at www. prevent. I would recommend the following “step up program”. too soon.drpribut. you are running too far. chances are when you start again you will start off “where you left off” and actually over-train. elliptical gliding. I like for people to be better informed through the information prepared by www. 2) Choose non-impact aerobic activity like biking. Steven Pribut is a doctor who enjoys running and has a site designed to help describe. even if you used to run this far in the Fall of last year. Now. It is never a bad idea to cross-train in any of these activities every other day in place a running. It takes time to build up to a rigorous amount of running (4-6 miles day – 4-5 times a week). Click the links below to see what Dr. Pribut has to say about running and injury prevention. chances are you have experienced at least one of these injuries. you can save $20-30 by going online at retailers such as: . after a winter layoff. In fact. Run nice and easy for about 5-10 minutes then stretch once you are warm and the muscles and joints a more pliable. if you take off for more than 2-3 months from a regular running routine. however. Do not walk in your running shoes since you walk differently than you 3) Warm up properly and then stretch. The types of injures most common to new runners and I receive questions on are the following: Shin Spints ITB Syndrome Heel Injuries – Plantar Fasciitis Runner’s Knee Achilles Tendonitis If you are an avid runner. There are a number of types of shoes out there that range from $80-$120 for the better brands. Basically. Dr.Injury Prevention Typically. 1) Stretch using the stretches in this book for a week first to loosen up stiff joints and connective tissue. and self-treat the most common running injuries. over 50% of all runners get injured every year. in the spring. I have had many of these injuries. rowing or swimming to do when injuries are first felt.

bodynsolesports. it is always recommended to see a doctor if you are in pain. however.” Myofascia release – Learn this term and get a foam roller for yourself.http://www. 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.this site also has information of gait analysis and the importance of orthotics (shoe inserts) to help prevent . See Foam Roller Article / Video . I hope these links can help you prevent some of the common injuries.

30 pullups regular .10 Ruck march – 5 miles .40 run 1 mile 6:00 pace squats – 40 lunges .30 Abs (2x’s) atomic crunches 25 flutterkicks .rest .40 run 1 mile 6:00pace squats – 40 lunges .40 run 1 mile 6:00 pace squats 40 lunges .squats 10 pullups Repeat 6 times Run .20 rev.100 scissors . crunches -40 shoulder workout lateral raises 10 lat raises (th up) 10 lat raise(th up/dn)10 front raise (th up)10 cross overs 10 military press .100 leg levers .100 Wednesday 5:00 warmup run stretch 2 mile timed run (2 .20 situps .30 lunges .50 Scissors .40 tricep pushups .25 # Sunday .10 Run 1 mile (6:00) squats – 40 lunges .50 Leg levers .2:00 max rest 2:00 situps 2:00 max rest 2:00 pushups 1:00 situps 1:00 More Ranger abs Flutterkicks .1/2 mile repeats at sub 3:00 Repeat 5 times Pullups .1 mile repeats) and / or Swim with fins – 500-1000m Repeat 10 times pushup .40 Do your best to keep it at 6:00-7:00 pace Friday 5:00 warmup stretch Day off: Drink water Stretch Rules: gallon of water a day DRINK Saturday 5:00 warmup jog stretch Repeat 2 times ½ mile sprint ¼ mile jog Repeat 4 times sprint ¼ mile jog 1/8 mile Repeat 8 times sprint 1/8 mile jog 1/8 mile Repeat 10 times jumping jacks -10 pushups .50 (with boots on) Repeat Wednesday shoulder workout Ruck March – 5 miles with 25 lbs Tuesday Warmup -run 5:00 stretch Repeat 10 ‘s 10.Jumping Jacks 20 .Week 1 Monday 5:00 warmup Run ½ mile repeat 2x’s@3:00 ¼ mile repeat 8 x’s@90 seconds pushups .10 Ruck March w/ 25 lbs – 5 MILES Thursday 5:00 warmup stretch Back / legs (repeat 3 times) squats .10 reverse .max (reg/reverse/wide grip) squats .50 ½ situps .

15 all for one minute) (manual modes) lifecycle pyramid levels 2..6.8.1:00 lunges 30 sec/leg heel raises .4. Run back to 8 count area – do two 8 counts – run to pullup bar – do 2 pullups…continue up until you fail at pullups – repeat in reverse order run 3 miles Ruck 8 miles with 25# .1:00 pulldowns .1:00 MJDB#2 – 1:00 bike 3:00 Repeat again run 2 miles Friday 5:00 warmup stretch Rest day Enjoy Swim or bike if you would like to just do something for 30:00 Saturday 5:00 warmup stretch 8 count bodybuilder pushup / pullup pyramid Workout: Do one 8 count pushup – run 30m to a pullup bar – do 1 pullup.10. 1:00 at each level and repeat in reverse order should take about 10-15:00 Wednesday 5:00 warmup stretch Long run day (intervals) repeat 4 times ¼ mile sprint ¼ jog repeat 8 times 1/8 sprint 1/8 mile jog Ruck march 8 miles with 25# Cool down jog – 2 miles Thursday 5:00 warmup stretch 15 minutes workout (light weights for max reps) Pullups – max rep Dips max 1:00 Situps 1:00 bench press .1:00 calves . 12.6.12.Week 2 Monday 5:00 warmup stretch PT with clock alternate each set with: situps 50-60 in 1:00x 2 pushups max in 1:00x2 situps 25-30 in ::30 x 4 pushups – max ::30x 4 PFT technqiues : pace the situps not the pushups Run 2 miles fast as you can Optional Bike or swim 20:00 Tuesday 5:00 warmup stretch Bike / leg PT / repeat 4 times bike 5:00 squats .1:00 lunges ..1:00 MJDB#3.9.with increasing resistance for every minute you are on (ex: 5:00 bike = levels 3.1:00 use lifecycle .max 1:00 squats .

4..6.20 (any grip) Repeat 5 times Pullups .4.max Squats . or bike) Stretch Swim/PT Swim 100m (hypoxic pyramid) 20 crunches Total .180 pushups / crunches and / or Run .10.8.20 Stretch legs well 10 9 9 8 8 7 7 6 6 5 5 PT 4 Pyramid 4 3 3 2 2 1 1 Pullups x 1 Pushups x 2 Abs x 3 Set #1 1 pullup 2 pushups 3 abs of choice Set#2 2 pullups 4 pushups 6 abs of choice and so on. 5:00 Stretch Ranger Triathlon 1 mile swim with fins 10 mile ruck 5 mile run Saturday Warmup -run 5:00 8 count bodybuilder pushup / pullup pyramid Workout: Do one 8 count pushup – run 30m to a pullup bar – do 1 pullup.Pullups Stretch Repeat 5 times Pullups .50 rev crunch .2 strokes/breath=900m After every 100m .20 (no weights) Abs (2x’s) reg crunch .20 lunges .8.6.50 left crunch . Run back to 8 count area – do two 8 counts – run to pullup bar – do 2 pullups…continue up until you fail at pullups – repeat in reverse order Leg superset repeat 3 times squats .max Pulldowns10. 2 mile timed run .do 20 pushups .20 lunges .20 squats .50 rt crunches – 50 Tuesday Warmup .20 1/2 squats .10-20/leg walking lunges -20 steps calves .23 minutes OR Ruck – 30:00 fast with 40 lbs Wednesday 3 mile timed run Thursday Max pushups 2:00 Max situps in 2:00 Friday Warmup .25:00 and Bike lifecycle pyramid Level 1-12-1 1:00 each level (manual mode) total time .5:00 (swim.10 (reg/reverse grip) MJDB#2 .Week 3 Monday Warmup -run 5:00 Repeat 10x‘s 10-Jump Jack 3 ..

.30 reps lunges .10 front raise .10 jumping jacks 10 Repeat 3 times reg. lat raise .10 military press . pushup: 20 wide pushup: 20 tricep pushup: 10 military press 15 crunches .50 MJDB#2 .20 lunges .max squats ..10 -thumbs up -10 .50 use knees for pushup if you have to.. crunches .20 / leg calves ... crunches .50 ½ squats .50 reps total time . reg.10 jumping jacks 10 Repeat 5 times pullups – max reps regular grip reverse grip 30 abs at every set Dumbbell PT shoulder workout reg.50 jog / bike 5:00 15:00 run – fast as far as you can in 15:00 Ruck – 30:00 – Ruck as far as you can with 40lbs Friday 20:00 run warmup stretch bike 30:00 Interval training for jog/bike: 1:00 fast pace / 1:00 slower pace. Thursday 20:00 bike warmupstretch Legs and back/bi’s Repeat 3 times Pullups .Week 4 Monday 5:00 warmup stretch Upperbody PT Repeat 10 times pushups .5:00 squats . For bike increase tension on fast pace..25 w/wt. Repeat 5 times ¼ mile run – 90sec rest 45 seconds Repeat 3 times ½ mile – 3:00 just one time 1 mile – 6:00 .thumbs dn .30 L/R crunches .10 .10/leg rev.30:00 PLUS Ruck– 5 miles 40 lbs fast as possible PM workout plus 13:00 run – try for 2 miles Wednesday 30:00 run stretch Upperbody Push Repeat 10 times pushups .thumbs up .10 repeat w/no weight Run or bike20:00 Tuesday 5:00 warmup stretch Legs / lowerback Repeat 5 times run .

not full speed until 3 one of each 10.4:00 MJDB#1 .50 bike .max in 2:00 MJDB#3 ..50 # Tuesday Warmup/Stretch Repeat ten times Jumping Jacks .3 lbs nonstop) lateral raises .10 abs .1:00 Lunges .max situps .20.20 situps .5 miles Bike 30:00 or Swim 500m with fins and cammies on Ruck .max in 2:00 Shoulder workout (5.30 w/ DB Side Oblique .50% max pushups.40yd) Cool down / Stretch Wednesday Warmup/Stretch Upperbody Repeat 2 times Pullups ..50 / side run or bike.2 400yd – 2 (start off slow .20 Repeat 4 times Squats .10 Squats .1:00 calves .10.max in 1:00 pulldowns .10 lat raises (thb up) 10 lat raise(thb up/dn) 10 front raise (thb up) 10 cross over jacks . regular .5 100yd .5 40 yd .10 military press – 10 run .20yd .5 pushups – max run or bike 4:00 military .15 / leg w/DB Calves .50 /side Repeat 3 times No weight PT run ½ mile in 3:00 Squats .30 w/DB Lunges .1:00 bike 3:00 Sprints .1 hour 50# Cool down / Stretch Friday – Day Off Saturday 8 count bodybuilder pushup / pullup pyramid Workout: 4 mile ruck 50# .15. rev crunches .50% bodyweight (max) abs .max dips .15 side crunches .100 bench press 15.30:00 Thursday Ranger Triathlon Swimming optional but try.15 wide. Run .max in 2:00 bench press .Week 5 Monday Warmup/Stretch Repeat entire circuit 2x’s max pullups Pulldown 15.4:00 Ruck 1 hour .

run 5:00 8 Count bodybuilder pushup / pullup pyramid: Do one 8 count pushup – run 30m to a pullup bar – do 1 pullup.max Dips .8.12.Pushups Stretch Repeat 3 x’s situps 50-60 in 1:00 plank pose 1 min Repeat 3 x’s situps 25-30 in ::30 plank pose 1 min Swim with FINS 1000m Running 5 mile timed Thursday Warmup .20 Heel /toe raises (both legs together) Situps .25 Lunges .10.Week 6 Monday Warmup .4.Squats Stretch Legs / abs Repeat 3-4 times Squats .Pushups Stretch Upperbody PT Circuit workout (no rest) Repeat 5x’s Pullups .8.50 each side Hypoxic Swim 2.50 Cross situps . abs of choice50 run 2 mile sprint Tuesday Warmup .8.6. Run back to 8 count area – do two 8 counts – run to pullup bar – do 2 pullups…continue up until you fail at pull-ups – repeat in reverse order 2 mile sprint repeat 4 times ¼ mile sprint (sub ::90) ¼ jog (2:00) 10 mile ruck with 50# Friday Warmup Stretch Rest day Saturday Warmup -run 5:00 Stretch Pullup workout 150 pullups in as few sets as possible…rest with 50 abs of choice in between sets… Swim PT repeat 10 times swim 100m hypoxic swim 1000m 5:00 Repeat 10 ‘s 10-Jumping Jacks 20 .20 / leg Calves/shins .4.8.6. 6.2 (strokes / breath) x 100m = 900m Wednesday Warmup 5:00 Repeat 10 x‘s 10-Jump Jacks 10 .20 Pushups .5:00 Repeat 10 x‘s 10-Jumping jack 10 .4 stroke per breath x 100m = 1000m 20 abs of choice 20 pushups .

10 miles (2hrs) 2) Swim-500yd timed (repeat swim again) total 1000yd + 50m BDU swim 3) 4 -miles timed Sunday rest *Note – Break up workouts into two a day if needed .Week 7 Monday 5:00 warmup stretch ARMY PFT: Pushups – max Situps – max Pull-ups – max (extra) Rest 10:00 2 mile run Must score 240 minimum by end of SFAS 206 to enter… Swim 500m timed Swim 50m in uniform Tuesday Warmup -run 5:00 Stretch Run .10 squats .run 1) Ruck.3 miles Time-______ Repeat 10 ‘s 10.swim .10.50 rt crunches .max situps .10 Supersets Run 10 minutes – every 2 minutes stop and do lunges .Jumping Jacks 20 – squats Repeat 5 times pull-ups – max Pulldowns 10.50 rev crunches .25 Repeat 3 times max pullups 10 wide pulldowns 10 reg pulldown 10 rev pulldowns Friday 5:00 warmup stretch Spartan Run run 1 mile 100 crunches 75 pushups 1 mile run 75 situps 65 pushups 1 mile run 50 situps 50 pushups Pullups 3 x max Rope climbs – 3 or do pull-ups with a towel for the grip Saturday 5:00 warmup stretch Ruck .10 reverse .30 steps calves .50 Ruck 8 miles Wednesday 5:00 warmup run stretch Circuit workout (no rest) x 2 dips .1:00 Run – 4 miles Swim – 500m Thursday 5:00 warmup stretch Ruck 8 miles w/40lbs Back / legs (repeat 2-3 times) squats .max 1:00 military press – max reps MJDB#3 – max in 2 min Leg levers .max in 1:00 bench press – max reps pushups .20 Abs (2x’s) reg crunches .20 lunges .50 left crunches .30 pullups regular .

max .max. Run back to 8 count area – do two 8 counts – run to pullup bar – do 2 pullups…continue up until you fail at pullups – repeat in reverse order Run or bike 20:00 crunches – 50 rev crunches -50 double crunches-25 L crunches – 25 R crunches – 25 Plank pose 1 min Lower back exercises 1.2 Thursday Rest day warmup / Stretch Friday 5:00 warmup stretch Run 2 mile run . Bike or swim 30:00 Tuesday 5:00 warmup stretch Lowerbody Day (bike or run) Repeat 4 x’s Run sprint 400m Squats in 1:00 Lunges.2 L crunches – 25 Pullups max .max rev crunches -50 pull-ups – max -1 double crunches-25 pull-ups .Week 8 Monday 5:00 warmup stretch Test day Pullups .5 Dips 3-max-3 Using the 1-10-1 pyramid like in the book Your choice: 2 mile run or 5 mile bike BUT Followed by a 5 mile 50 lb ruck march .max .3 R crunches – 25 Pull-ups Max -4 Plank pose 1 min Lower back exercises 1.2 Upper back exercises 1.2.10 crunches – 50 pull-ups .timed 6 mile ruck march Repeat 2 times Pullups .15 / leg Crunches -1:00 Time self on 1 mile bike or ¼ mile sprint each time 12 mile Ruck March at 40lbs Stretch Head to toe Wednesday 5:00 warmup stretch 8 count bodybuilder pushup / pullup pyramid Workout: Do one 8 count pushup – run 30m to a pullup bar – do 1 pullup.3 Saturday 5:00 warmup stretch Pyramid to failure! Pushups 3 -max -3 Abs 5.__ Pushups max 2:00 Situps – max 2:00 Army run – 5 miles in 40 minutes Cooldown: Run.

10:00 easy fullbody stretch Weekday prep work: All week drink at least a gallon of water everyday Eat low fat foods / no junk Tuesday night – pasta... Lay off water last hour. lean proteins.1 hour prior. carrot (raw).Week 9 Monday 5:00 warmup stretch Repeat 5 times Jumping jacks .. Relax!! Breathe deep use the adrenalin to your advantage… Stew Wednesday TEST Day Pushups Situps 5 mile run Pullups Thursday 5:00 warmup stretch Day off Friday Run 3 miles Pullups .50 Pushups . and a banana prior to testing.20 Pushups – 10 Crunches – 20 Pullups – 5-10 stretch Jog 2 miles Tuesday Day off run . spinach etc…water Wednesday AM – small breakfast of fruit / little protein like yogurt. complex carbs like green leafy salads. I personally like to eat an apple.200 Situps – 300 In as few sets as possible alternating max rep sets in 2:00 each Run 3 miles All events timed run 3 miles Sunday Rest .

Triathlon Thursday Run/ Leg Day Big Cardio day Friday Repeat-5 times Bench press – 20.50 Pullups – max Pulldowns – 10.10 wide.10.100 squats – 30 Run 10 mile timed ruck Under 3 hrs with 50lbs Wednesday Mini .Triathlon Run 5 miles in 40-minutes Swim 1000m CSS Bike 60:00 or 4 mile ruck AM 10 mile ruck At every mile stop and do 20 squats with ruck on PM Run 4 miles at 78:00 pace .40 Reg crunches – 25 Rev crunches 25 pushups .10 reps Or pushups .Week 10 Monday Repeat 5 times Pull-ups – max Bench press – 10 pushups – 20 Abs of choice – 50 Repeat 5 times Pushups – 20 Pull-downs – 10.10 Rope climbs optional x3 lower back exercises: swimmers 1:00 right arm/left leg ::30 left arm/right leg ::30 Lightweight shoulder run 2 miles sprint Run 5 miles in 40-minutes Swim 1000m CSS Bike 60:00 or 4 mile ruck And repeat on Saturday Mini .15. reverse grips MJDB#3 – 10 Run 5 mile track workout: Run 2 miles timed 1 mile sprint ½ mile jog 1 mile sprint / ½ mile jog Tuesday Jog 5:00 / Stretch legs Repeat 5 times Bike or run – 5:00 lunges – 30 per leg abs of choice .20 double crunch .10.regular.

Sailor. reduce the pain of muscle soreness. Airman. I promise you it will save you from becoming discouraged. however. The good news is that at the age of 18-20. and enable you to focus on your job at hand -.5 mile run 2 mile run Above average scores: Pushups Situps 2 mile run Ranger 5 mile run 40 65 10:30 14:00 WOMEN 18 in 2:00 65 in 2:00 12:30 16:30 MEN 80-90 80-90 12:00-12:30 WOMEN 50-60 80-90 16:00 40 minutes minimum If you find this workout is too difficult please visit the following link: www.pdf This plan will help you if you are a beginner. . Recommended Minimum Standards MEN Pushups Situps 1. it is easy to get into shape and become competitive with your comrades.becoming a it is tough to do while in the middle of military training.Military Training and Meeting Physical Standards The hardest thing about failing a physical fitness test or not performing as well as your fellow soldiers is you have to play catch up. and Hero of Tomorrow. Marine. My recommendation is to get in the competitive range PRIOR to attending these military programs.stewsmithptclub.

com. 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.Closing Remarks Thanks for choosing a profession of serving your country. to stay alive. and keep others alive.heroesoftomorrow. It is an honorable profession that requires commitment to stay fit and healthy so you can best perform your duties. Visit our Sponsors who also help the Heroes of Tomorrow (Ctrl-click links) .org for more information. Visit the Heroes of Tomorrow at www. Good luck with the plan and if you need help with any fitness related questions please feel free to email me at stew@stewsmith. local training areas and ways you can help us help others who want to serve their country.

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