Tactical Fitness Report with Stew Smith Podcast Podcast Por Stew Smith arte de portada

Tactical Fitness Report with Stew Smith Podcast

Tactical Fitness Report with Stew Smith Podcast

De: Stew Smith
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This is the Tactical Fitness Report with Stew Smith podcast. We will post these each week and discuss a variety of topics focused on Tactical Fitness Training for Military, Special Ops, Police, and Fire Fighting Training. We will also review videos on swimming, give quick power point presentations and discuss all things Tactical Fitness related. Check out other videos of combat swimmer stroke, workouts, and other spec ops related training. See www.stewsmith.com or www.stewsmithfitness.com for more information, training programs, books, ebooks, and online coaching for military, law enforcement, special ops, fire fighting training programs.

Copyright 2025 Stew Smith
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Episodios
  • Episode 308: Running Faster (Part 2) Complete Answer to Getting Faster 4-5 mile timed runs (BUD/S & Ranger / SF)
    Jul 22 2025

    I realized I half answered this question about faster 4 mile timed runs yesterday. When I stated you need to run more 4 miles timed runs to get better at running 4 mile timed runs - that is true. BUT I left out the other runs of the week you should also do:

    Hill runs, sprints, should be a training day.
    Goal pace 400m 800m and mile repeats should be a training day
    Beach running (if available) should be a training day.
    - Add a 4 mile timed run to a mobility day and work on your 4 mile running strategies (pace, fuel, hydration, etc)

    We were already doing these workouts and he asked if he should just do more. I said no - just add a 4 mile timed run each week and watch it come down each week. And it works. For more ideas on training see:

    https://www.stewsmithfitness.com

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    49 m
  • Episode 307: SEAL - Sleep, Eat, and Lift + LIVE QA with Stew Smith
    Jul 16 2025

    The old saying is that if you want to get big, you must eat big and lift big. The science behind this agrees, but it is more complicated than simply eating more. It does matter what you eat, how much you eat, when you eat, and how you exercise. It is not as simple as just getting on the SEE-food diet.
    Recent research shows that even with a calorie surplus and resistance training, mainly gaining lean muscle mass is no easy feat. See more at https://www.stewsmithfitness.com

    The Science of Weight Gain
    Be Patient: A recent study on weight gain for athletes and military personnel found that a 1-pound weight gain per week is a reasonable and optimal goal. To gain weight healthily, aim for a target gain of ½–1 lb. per week. Any faster, and you’re likely packing on fat rather than muscle. This process requires an additional 1,750 to 3,500 surplus calories at the end of the week or 250-500 extra calories a day.

    You need good, healthy meals with extra portions of protein, carbs, and fat, plus snacks, to gain this kind of weight. Remember that the surplus required is in addition to the calories you burn just being alive (BMR – Basal Metabolic Rate) and the calories you burn through physical activity. Together, you will find your Total Daily Energy Expenditure (TDEE). See the BMR Calculator and TDEE Calculator links for good ballpark figures of both. Reaching 250-500 calories above this will likely put you in the 4,000-calorie-per-day range, depending on your sex, body size, and level of physical activity. Ideally, these additional calories should come from nutrient-dense, energy-rich foods, such as peanut butter (or other nuts), dried fruit, and healthy liquid calories. Shakes and smoothies are easier to consume, but they do not satisfy you as much as solid food.

    Train Smart: Muscle growth occurs across a spectrum of rep ranges from 12 to 20 reps, but training volume is the key factor. Mix it up, train to failure occasionally, and hit total rep targets (30–60 reps per exercise or three sets of 12-20 reps). To build more muscle, add 1-2 minutes of rest between sets. (Study on rest periods)

    Check out latest podcast with Nick Barringer (PhD Nutrition) on overcoming the "Hard-Gainer" Life many of us had when starting out.

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    1 h y 3 m
  • Episode 306: Air Force Special Warfare Selection Potential Changes + LIVE QA
    Jul 10 2025

    So I decided to start a new podcast and make it a LIVE QA session on top of discussing The Never Quit Mindset. With guests and without focused on those important moments in our lives when we decided to get tougher and not quit. Standby for more information, but I wanted to get a quick discussion on another potential change that is occuring within Air Force Special Warfare.

    For more info on AFSW training check out: https://www.stewsmithfitness.com/products/ebook-mil-air-force-pararescue-special-tactics-cct-past-workout

    Air Force IFT Clinic: https://www.stewsmithfitness.com/blogs/news/air-force-past-test-clinic-crush-the-past-by-creating-a-strategy-for-success

    Más Menos
    44 m
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Stew Smith is an invaluable recourse for holistically developing yourself for SOF selection and assessment. These podcasts are packed with great information. Stew is an amazing man who has helped countless individuals. WORTH THE LISTEN

Extremely valuable advice and guidance

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