Jim's Fitness Journey: Part III

Teammates, more fitness inspiration from Jim K, a sensational athlete -- and great communicator -- from Greece. He's a charter member of Team Perfect! Did you take the challenge I made the last time Jim blogged, to sign up for the weekly fitness challenges on our Perfect Fitness Facebook fan page? Check it out! AMM

One year before enlisting for my obligatory military service, I purchased a book by Dockery which got me into all round fitness, running, lifting weights, swimming & calisthenics. It felt really good! This triggered me to do some further searching on Navy SEALs and I decided to attempt Stew Smith’s “BUD/S warning order” (picture above is of one of Stew Smith's books). I would have a free weights session at the gym and then get back home for a one hour session of calisthenics (not recommended to anyone since it can cause serious injuries due to severe muscle strain).

Those Navy SEAL fitness books managed to boost my endurance and fitness levels to a point that I’d never thought of I was capable of achieving. Before I started doing the workouts in those books I had considered myself to be fit because I could lift some serious weights even though I wasn’t bulky at all. This showed how wrong I was, free weights didn’t offer the functional strength “SEAL fitness” did!

I couldn’t join the special forces because of terrible eye sight (I’ve had eye surgery recently) so I said to myself “if you can’t join them at least why not be as fit as these guys are?” I stopped lifting weights and got into the advanced level of "BUD/S warning order" with all my heart, always keeping up with the pace, just driven only by my personal will to become “SEAL fit” .

Excessive running (6-7 minutes/mile) almost daily, swimming almost one hour each day, and calisthenics had managed to reduce my body fat to a level I had never imagined. Yes, I’d exercise about 3 hours a day and there was a short period that I’d suffer from serious stomach cramps because of those workouts’ intensity. Those cramps were probably the hardest pain I’ve ever endured so far, it felt as if someone was cutting through my stomach with a knife and they lasted for about 2 weeks. But even this couldn’t keep away from exercising, and I kept saying to myself to be patient and that they’d go away when my body got accustomed to this physical exertion, and they did. Today I can recognize the symptoms and prevent this from occurring but I was determined to reach the fitness levels Navy SEALs had set and there was nothing that could stop me.

My military service (in Greece) was rather frustrating for me because I had reached the fitness levels set by Navy SEALs and I was determined to stay there. I did a daily workout on my own and in fact people were giving me strange looks because I was the only one in the camp who would exercise voluntarily. I recall a competition between our company and another one where I was asked to compete against x-special forces guy on pushups, he kept yelling and shouting that he’d beat me easily but in fact he dropped face first into the ground and I kept on going for an extra twenty reps before being stopped by the cadets who had the roles of referees (I could keep pushing out more reps though). By the way, that guy never talked to me again!

Part IV: Maintaining Navy SEAL fitness level after military service

Jim K

Pushup is an Active Plank

Where in the world is the Perfect Plank? Teammates, Sean Glass has checked in with a picture of him pushing out Perfect Pushups on deck -- that's the Aegean Sea you see! (No Walking the Plank jokes teammates). I asked a journalist interviewing me the other day whether she had done her pushups before she called. Negative! So I asked her if she did yoga. Which she did ... which allowed me to point out that a Pushup is just an Active Plank, a move well-known to yoga practioners.

Here's how to do a Perfect Plank Pose, courtesy of CM Teammate Stew Smith (author and demonstrator!).


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. Build up to 1:00 minute. Advanced is 3-5:00.

Plank Pose advanced – Pushup – Up Position – Tighten abs and keep your back straight. 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.

Keep your pictures and stories coming! Send 'em to getfit@perfectpushup.com

CHARLIE MIKE -- ALDEN

Stew Smith on Astronaut Chris Cassidy

CM SEAL Team blogger: Stew Smith

I actually turned over my job at Task Unit Alpha DDS platoon commander to young Chris Cassidy in 1995. At the time I had no idea he was a super stud at BUD/S (Honor Man) and had the academic ability to be an astronaut too. He was always a very modest and humble person. It is cool to tell my kids I know an astronaut AND he was a Navy SEAL too!!!

Stew Smith
USN 1991-1999

Stew Smith's on-the-road legs workout

CM Teammate Luciano wanted a legs workout for those cases when you don't have access to a gym. Here's what Stew does when he's traveling for leg days.

"Option #1 - run 2-3 miles but in between each 1/2 mile I stop and do.

squats - 25
lunges 15 / leg
heel raises - 25

Option #2 - if not comfortable with running around a strange town or gym does not have a bike, treadmill, etc... do the same leg exercises but run flights of steps.

I like to run 5 flights of steps / stop and do above leg PT - repeat 4-5 times. Then I go back to my room and do ab exercises in between leg stretching.

Stew

Stew Smith CSCS
Alden's USNA and BUD/S classmate and pal for more than 20 years (ouch)"

Teammates, Tom Rancich (another SEAL pal on the 20 year plus plan) had the following advice for Luciano: Lunges, squat thrusts, 8-counts, flutter kicks and his favorite---running the stairs of the hotel. My advice is to do the 8-count Body Builder Perfect Pushup workout. If you have a good travel workout for legs, comment here or at getfit@perfectpushup.com.
CM -- ALDEN

15 Pullups/40 Pushups contest: how to be a winner

CM SEAL Team blogger: Stew Smith

Milo P asked CHARLIE MIKE: "I would like to ask you if you could advise me on the following challenge: 15 pullups and 40 pushups, three times through in 6 minutes. Could you, please, advise me on a training routine to accomplish this in 3 months?"

And here's Stew Smith's answer: Sounds like you are on a 2 minute interval. So I would tackle this one by doing:

- 15 pullups / drop down immediately for 40 pushups - this will take 1 minute tops
- Take about 30-45 seconds to rest / stretch and begin set #2.
- Repeat with 1 minute rest on last one if needed.

But basically you have to be able to do multiple sets of 15-20 reps of pullups - make your workouts that. The two exercises (pullup/pushups) are opposing muscles groups so they should not tire you out from one exercise to the next.

Once you get good at this timed test with rest, decrease your rest time until you can roll through this workout with no rest at all. It can be done - just takes practice three days a week.

Extreme fitness challenge: 15 pullups/40 pushups x 3 in 6 minutes

Here's an extreme fitness routine request from Milo P.
"I would like to ask you if you could advise me on the following challenge: 15 pullups and 40 pushups, three times through in 6 minutes. Could you, please, advise me on a training routine to accomplish this in 3 months?

I am pretty fit and currently stand at 10 pullups + 30 pushups 2 times through & 6 pullups + 30 pushups - all in 5 minutes. I can do 100 pushups in 2 minutes. I'd appreciate any advice. Thanks a lot,
Milo P."

Stew Smith is standing by with a routine for Milo but how about the CHARLIE MIKE Teammates? What do you think Milo should do over the next three months? You know the drill: comment here or send an email to getfit@perfectpushup.com

CHARLIE MIKE -- ALDEN

Lone Survivor by Marcus Luttrell

Teammates -- Lone Survivor is the go-to book for the CHARLIE MIKE round-up!

Riveting firsthand account of a SEAL team fighting for their lives in the mountains of Afghanistan where a single, very lucky survivor lives to recount the story. Mark Friedman

Best Spec-ops (let alone SEAL) survival mission I've ever heard about. Alden Mills

Awesome. Best one to date for me. Stew Smith

Is the Pushup a Full Body Exercise?

CM SEAL Team blogger: Stew Smith

This blog is a reply to comments from a few of our YouTube Teammates. The first, commenting on the Perfect Pushup Power 10 Arms Workout, said "This stuff really works, I got one of 'em myself and I'm getting ripped! The only problem is that you don't work your legs!!! *%$@!"

You actually work several muscle groups...

Another Teammate posted to the Perfect Pushup - Power Punch Workout that punching itself is the best exercise these push ups generate only the arms and they are only a small part of the body.

Actually, your chest / shoulders / triceps are doing the actual pushup - BUT you also have to have the following muscles flexed ("working") during the entire movement or you would not be able to do a pushup:

abs / lower back / upperback / hips / thighs / calves

In order to straighten your legs you have to use your leg muscles - that is why the pushup is truly a full body exercise compared to a bench press that does the same basic movement.

It is an isometric flex in the legs but it still an effective exercise. To really work the legs you should add squats or the 8 count pushup...where you stand up in between each rep of a pushup.

Stew
_________________________________________
Stew Smith is a former Navy SEAL, and author of several fitness and self defense books such as The Complete Guide to Navy SEAL Fitness, Maximum Fitness, and SWAT Workout. Certified as a Strength and Conditioning Specialist (CSCS) and as military fitness trainer, Stew has trained hundreds of students for Navy SEAL, Special Forces, SWAT, FBI, ERT and many other law enforcement professions. See him at StewSmith.com.

Don't miss Fight Science Special Ops with Stew Smith on the National Geographic Channel.

CM SEAL Team Summer Reading List

Marcus Colburn
1ST of all, of course, The Green Room: A Mother’s Truth by Liliane Colburn (my mom!). STRANGER THAN FICTION! Stephen King even wrote a review at Barnes & Noble about how it would be one of his classic tales if it wasn't true. All about some Navy SEAL & where he got his mojo from: www.mojofrog.com. You can get it there! But of course I'm a little biased!
2nd The Tao of Jeet Kune Do. Unbelievably easy book to follow + lots of pictures: www.brucelee.com or www.jeetkunedo.com.

Alden Mills
Non-fiction: Lone Survivor - by Marcus Luttrell - the best Spec-ops (let alone SEAL) survival mission I've ever heard about.
Fiction: The Increment - by David Ignatius – a fantastic and plausible fiction story regarding Iran's nuke program and a joint CIA/MI6-SIS covert op to penetrate it. Written by a journalist who has covered these agencies and the Middle East - very knowledgeable writer (also wrote Body of Lies which was made into a movie last year).

Tim Grizzell
Non-fiction - STRIDES: Running through History with an Unlikely Athlete by Benjamin Cheever - Great book about the history running and funny too!
Fiction - Did I Ever Tell You How Lucky You Are? by Dr. Seuss - I read it to my children at least once a month if not more. Trust me -- it is not just a children's book!

Tom Rancich
Non-fiction: Commandos by Doug Waller -- It was the biggest event of my life up to that moment, I was 10 years older than the class average, nervous etc etc, and then Captain Richards brings me into the office on Sunday and "Introduces me" to Doug and informs me that I am to make sure he gets what he needs and doesn't get hurt---so I reply, "Sir, I have a few other things on my mind" to which Richards replies, "Yeah well now you have another, get the hell out of my office." The biggest way that Doug affected my experience is that I have a near minute to minute chronicle of my Hellweek----I absolutely recommend the book for someone wanting to be a SEAL and do so frequently---(Brave Men Dark Waters by Orr Kelly is the other must read IMHO). I will refer to myself as a former or retired SEAL depending on who I am talking to---I don't worry about any risk---well, unless I am in a bar and well---lots of people want to see just how tough a SEAL is, which, frankly, I am not, without sig, M-4, cold steel and preferably aircraft over head.
Fiction: A book that most affected me was The Bridge of San Luis Ray by Thornton Wilder -- how do we wind up at a place with another at a moment of importance?

Mike Ryan
My summer reading recommendation is Blood and Thunder - the epic story of Kit Carson and the Conquest of the American West. From the author of Ghost Soldiers (Hampton Sides). A fantastic book. One of the most riveting historical fiction books I've read. Up there with the Killer Angels (by Michael Shaara). If you are even remotely interested in the formative years of American History or the American West - this will knock your socks off. A first hand account of Indian culture and the conquest of California.

Stew Smith
Non-fiction:
Lone Survivor by Marcus Luttrell – Awesome. Best one to date for me.
SEAL TEAM ONE – by Dick Couch - my first SEAL book - loved it.

Fiction: Without Remorse by Tom Clancy – OK, not real – entertaining though.

CHARLIE MIKE SITREP: May 2009

Teammates – Check out our SITREP (Situation Report) for May - highlighting the depth and breadth of the CM SEAL Team bloggers. Click on their names to read more.


CM SEAL Team blogger: Mike Ryan
Title: Secret Weapon #1
"Cowards never got started and the weak died along the way. Truer words were never spoken. The first time I read this quote I was standing at parade-rest waiting to begin my first day of SEAL training. The words were carved into a wooden bench that stood just inside the doors of the Naval Special Warfare Center. At my feet, just in front of the bench, stood a perfect line of about 30 helmets - the last remnants of students who had reached their mental and physical limits and quit training. Predictably, my initial reaction was a mix of skepticism and sarcasm. “Yea” I thought, “that’s a little bit over-the-top.” About twenty minutes later I realized my worst nightmare had just begun.



CM SEAL Team blogger: Tom Rancich
Title: A Debt of Memory to Brothers and Sisters, Gratefully Paid
Memorial Day has always had an identity crisis. Even in the very beginning, it was only for Union soldiers, not merging all "Decoration Day" activities until after World War One. In 1971, Memorial Day became the last Monday in May instead of May 30. This move, designed to create a three-day weekend, irritated many by adding to the day an air of celebration instead of reflection: picnics, parades, ballgames, sales -- the start of the summer party. That doesn't bother me: somewhere in the 1.5 million soldiers remembered every Memorial Day there is certainly someone who would have really enjoyed another picnic, parade, ball game or day shopping. Some of those sacrificed would have liked one more party or one more prayer. It's all good.

CM SEAL Team blogger: Marcus Colburn
Title: MMA Fighters: Modern Day Gladiators
They entered the ring to the sound of rap, rock, old-school hip-hop, reggae, and even country-and-western, but the one thing every fighter at Saturday’s UFC (mixed martial arts fighting) event had in common was a powerful athletic physique built from metabolic resistance training. These modern-day warriors know better than to do bodybuilding, because those workouts just take too long and leave you puffed up, slow, and inflexible. That’s not how modern man should be – or look.



CM SEAL Team blogger: Stew Smith
Title: Stew Smith's Bodyweight Exercise Plan: Part I
Calisthenics, or bodyweight exercises, originated thousands of years ago in ancient Greece and have been a major component of fitness in athletics, military, law enforcement, and daily fitness for home workouts without equipment. Here is a request from a Perfect Pushup user in our YouTube group seeking to do more exercises without having to go to a gym.

"I need help in making a full body bodyweight routine. Any advice/sample that you can offer? I am seventeen and have been using the Perfect Pushup on and off for a year now."
CM SEAL Team blogger: Tim Grizzell
Title: Completing a Marathon: IV (a): The TAPER
Hello Charlie Mike teammates – I was initially going to cover just the day of the race in the final post of my marathon series. After reviewing a previous answer to CM teammate, Joe G., regarding tapering, it was suggested that I should cover this topic and break up the blog up into two parts: tapering and the day of the race. It was a great idea!

Tapering is very important if you want to post a good marathon time. It gives your body the opportunity to recover from all of the hard training you put in leading up to the race. You can replenish energy, rejuvenate muscles and possibly kick any nagging injuries you might have up to this point.

Teammates -- Mike, Tom, Marcus, Stew, Tim, Sav -- all of them get the meaning of CHARLIE MIKE -- that it's "An Attitude of Action" and they're preaching what they practice. Drop on Down and Get Fired UP for pushing out and pulling up after you read what my Teammates have to say.

CHARLIE MIKE – ALDEN

V2: The Perfect Milestone!

Teammates – we’ve reached a milestone at Team Perfect – with more than three years of lessons learned and volumes of after action reports on our first product (Perfect Pushup Original), we are about to conduct our first launch of a second generation product: Perfect Pushup V2. The V2 (aka Version TWO of the Original Perfect Pushup) will officially launch June 2009.

After more than 4 million sold, we’ve learned a few things on how to further per-fect the product. Here a few things we’ve learned:

1. Better grip stability – shouldn’t rotate on the handle after heavy use.

2. More comfort – make the grip grippier and more padded to ease carpal tunnel challenges for some – we stole a line from assault weapon design and hard core mountain biking while we tested and evaluated more than 100 different grips.

3. More ball bearings – for better rotation under heavy load.

4. More stability – both laterally and directionally to provide better rotation and muscle alignment during advanced movement patterns.

5. More structure strength – for those working with a weight vest to take their workouts to the extreme – the V2 can handle it and then some.

6. Better non-slip platform – a better base pad with grooves to increase surface area and adapt to dirt and uneven surfaces to ensure positive ground base connection.

7. More selection – Colors!

After three years of design work, we hope you find this next generation Pushup as Perfect as we do. Either way, we want to hear from you on what you think – the only way we can strive for Perfection is with your feedback.

Meanwhile, keep dropping down and pulling up - Enjoy your journey of strength and Stay Fired UP!
CHARLIE MIKE - ALDEN

P.S. For the launch of the V2 we’ve recruited the big guns in fitness to write up some new workouts – SEAL swim buddy and Academy classmate, Stew Smith will be hammering out new routines with the V2 in mind – HOOYAH!

Stew Smith's Bodyweight Exercise Plan: Part II

CM SEAL Team blogger: Stew Smith

Here's Part II of my answer to a member of the Perfect Pushup YouTube group. Here's a link to Part I.

"I need help in making a full body bodyweight routine. Any advice/sample that you can offer? I am seventeen and have been using the Perfect Pushup on and off for a year now. With it, I am able to pump multiple diamond push ups more than I ever have in the past years".

I have been creating calisthenics based workout plans for more than twenty years to build muscle stamina, strength, and flexibility. By adding a form of cardiovascular activity like running, swimming, or biking to complete the workout, you can burn more calories and improve heart and lung circulation. I also like to supplement calisthenics with some form of simple weight training like dumbbells in full body movements. If you use the Perfect Pushup or the Perfect Pullup with your sets of exercises, you can reduce your repetitions by 50% typically depending on your fitness level.

Here are some sample routines that focus on both upper body, lower body, and core exercises:

Upper / Lower back Balance Cycle: In order to balance out doing several sets of pushups or other pushing exercises, add in the below exercises for 2-3 sets at the end of the workout to avoid internal rotation of the shoulder girdle.


Repeat 2-3 times
Reverse pushups - 25 reps
Birds - 25 reps
plank pose - 1 minute

see www.stewsmith.com/linkpages/pushupbalance.htm

Push / Pull Upper body Cycle: To fully work the upper body, balance out the pushing muscles (chest, shoulders and triceps) with the pulling muscles (biceps, forearms, back).

Repeat 4-5 times
pushups - max reps
reverse pushups - 20
pullups - max reps
birds - 20
abs of choice - 50

Add MJDB#1 for supplemental push / pull exercises (www.stewsmith.com/linkpages/MJDB.htm)

Abdominal Cycle: Do this 2-3 times during the workout and 4-5 times a week. It is fine to do abdominals and cardio exercises several days a week or on back to back days.

crunches - 25
reverse crunches - 25
double crunches - 25
left crunches - 25
right crunches - 25
bicycle crunches -25
plank pose 1 minute

These workouts can be done throughout the week, but as with weights, it is not recommended to do the same major muscle groups on back to back days. So pick a calisthenics day and follow it with a cardio workout on the next day is the easiest way to create a fitness routine for yourself. If you are new to exercise, just google some of the exercises in the workouts above or visit StewSmith.com for articles, pictures, and books complete with workouts and exercise descriptions.

Questions? Ask away!
______________________________________
Stew Smith CSCS, is a former Navy SEAL and fitness author specializing in military, law enforcement fitness for future and active duty members who serve the country in physically challenging and potentially dangerous professions. Contact Stew at stew@stewsmith.com for answers to your questions.

Stew Smith's Bodyweight Exercise Plan: Part I

CM SEAL Team blogger: Stew Smith

Calisthenics, or bodyweight exercises, originated thousands of years ago in ancient Greece and have been a major component of fitness in athletics, military, law enforcement, and daily fitness for home workouts without equipment. Here is a request from a Perfect Pushup user in our YouTube group seeking to do more exercises without having to go to a gym.

"I need help in making a full body bodyweight routine. Any advice/sample that you can offer? I am seventeen and have been using the Perfect Pushup on and off for a year now. With it, I am able to pump multiple diamond push ups more than I ever have in the past years."

I have been creating calisthenics based workout plans for more than twenty years to build muscle stamina, strength, and flexibility. By adding a form of cardiovascular activity like running, swimming, or biking to complete the workout, you can burn more calories and improve heart and lung circulation. I also like to supplement calisthenics with some form of simple weight training like dumbbells in full body movements. If you use the Perfect Pushup or the Perfect Pullup with your sets of exercises, you can reduce your repetitions by 50% typically depending on your fitness level.

Here are some sample routines that focus on both upper body, lower body, and core exercises:

Upper body Warm-up
Repeat 5-10 times
jumping jacks - 10
pushups - 10
*add pullups when multiple sets is possible at 5-10 reps per set

Lower body Warm-up
Repeat 5-10 times
jumping jacks - 10
squats - 10

Upper / Lower Body & Cardio Combo - A full body plan like the one below is a fast way to complete a workout with little or no rest by resting your upper body by working your lower body and abdominal exercises:

Repeat 3-4 times
Pullups - max reps
Squats - 20-30
Pushups - 20-30 reps
Lunges - 10-15 / leg
abs of choice - 50 reps
Optional Cardio of choice - 10 minutes

Supplemental Dumbbell Routine - see link for a great way to add to the full body workout.

Lower body / Cardio Workout - Here is a quick and challenging workout to build both leg speed and endurance.

Repeat 4-5 times
Run or bike 3 minutes
squats - 20 reps
lunges - 15/leg reps
heel raises (calves) - 20-30 reps

Tomorrow: Upper / Lower back Balance Cycle, Push / Pull Upper body Cycle, and Abdominal Cycle.

These workouts can be done throughout the week, but as with weights, it is not recommended to do the same major muscle groups on back to back days. So picking a calisthenics day and following it with a cardio workout on the next day is the easiest way to create a fitness routine for yourself. If you are new to exercise, just google some of the exercises in the workouts above or visit StewSmith.com for articles, pictures, and books complete with workouts and exercise descriptions.
______________________________________
Stew Smith CSCS, is a former Navy SEAL and fitness author specializing in military, law enforcement fitness for future and active duty members who serve the country in physically challenging and potentially dangerous professions. Contact Stew at stew@stewsmith.com for answers to your questions.

CHARLIE MIKE SITREP: April 2009

Teammates – Check out our SITREP (Situation Report) for April: highlighting some of our new bloggers, topics and features.

1. Meet Tara Llanes, our first Athlete Ambassador.

2. TGIF: PERFECT in the Workplace – our newest CM SEAL Team member, my buddy “Sav” Saviano, kicked off this new weekly feature.

3. Marathon Mojo – from training to clothing – continues with Tim Grizzell, SEAL Team blogger.

4. Stew Smith’s Strength in Diversity series ended with “Too Short to be a SEAL” – look for Stew’s YouTube/workout coming up soon – swimming and the Perfect Pushup.

5. Perfect Products – designer Gray Holland took us behind the scenes with the development of the Perfect Counter and we unveiled the Perfect Dip bar.

6. CM congratulated the SEALs who saved the day last month and celebrated National Parks Founder Teddy Roosevelt.

7. If you haven’t joined Perfect Fitness, the perfect place to hang out with other fitness fans, what are you waiting for?

Give me your feedback: positive – negative – topics you’d like more of/less of – post your comments here!

CHARLIE MIKE – ALDEN

Too Short to be a SEAL? Part IV

CM SEAL Team blogger: Stew Smith

Here's the conclusion to the "Strength in Diversity" series. I often receive emails concerning guys who are “too lean”, “too short”, “too tall”, or “too big” to attend SEAL training. This is one of the first “doubts” you will have about yourself on whether or not you are tough enough to make it through SEAL training. There is not much you can do about what God gave you physically - BUT the good news is the SEALs need men of all shapes, sizes, backgrounds, and colors. I'm here to help you clear the self-doubt you may be having about attending SEAL training.

Here is a sampling of emails I receive on a near weekly basis and this will hopefully help you clear the self-doubt you are having about attending SEAL training.

Too Short:
I am only 5’2” am I too short for BUD/S? Most guys I see are huge on TV.

First of all we all look bigger on TV than we really are in life. But secondly your height is fine. You will no doubt be in the “smurf boat crew” meaning all the shortest guys in the class will have their own boat to carry. But pound for pound shorter / lighter guys do well at BUD/S and usually have above average PT scores and even obstacle course scores (if they can get over the obstacles - i.e. the Dirty Name).

In the SEAL Teams you will be able to go places many others cannot so your size will be an advantage in many situations.

I always tell people that there is Strength in Diversity - we all carry unique skill sets whether they are physical, mental, or the experience of life that all come together to create a platoon of well rounded SEALs in a TEAM. If you make it through SEAL Training, you obviously have “something special” to share with your teammates and add to the strength of the team.

Here are links to the other three "Strength in Diversity" blogs:

I: Introduction and Too Lean to be a SEAL?

II: Too Big to be a SEAL?

III: Too Tall to be a SEAL?

Questions? Fire away!____________________________________________


Stew Smith is a former Navy SEAL, and author of several fitness and self defense books such as The Complete Guide to Navy SEAL Fitness, Maximum Fitness, and SWAT Workout. Certified as a Strength and Conditioning Specialist (CSCS) and as military fitness trainer, Stew has trained hundreds of students for Navy SEAL, Special Forces, SWAT, FBI, ERT and many other law enforcement professions. See him at StewSmith.com.

Don't miss Fight Science Special Ops with Stew Smith


Look for Stew Smith on Nat Geo Channel

Preparing for a post-military career

Guest blogger: Stew Smith

As with any mission you planned for in the military, you can use the same process of thinking for your future civilian career. In fact, I still use the standard three phases of the execution part of SEAL mission planning for just about all of my decisions.

INSERTION - Think of what you want to do for a living. Ask yourself, if I could do anything for a profession, this is what I would want to do. Get that IDEA/MISSION inserted into your brain.

INFILTRATION - How are you going to get to your Idea/Mission? Think of three optional courses of action that will get you to the same target.

ACTIONS ON OBJECTIVE - Once you are AT your objective - Create a plan to getting through the objective. Example - you may have spent the last year preparing for law school entrance exams. Now you have to figure out a plan to complete the task at hand - getting through law school.

Always make a plan with contingencies as things happen that are out of your control and there is always a way to get the job done - you just have to think creatively and plan accordingly.

Remember your support - Your support network helped you in the military, now you have to realize your support element has changed. You now have family, friends, financial situation, emotional/spiritual, and of course your SELF. Sometimes "the best support is your own support".

_________________________________________________


Stew Smith is a former Navy SEAL, and author of several fitness and self defense books such as The Complete Guide to Navy SEAL Fitness, Maximum Fitness, and SWAT Workout. Certified as a Strength and Conditioning Specialist (CSCS) and as military fitness trainer, Stew has trained hundreds of students for Navy SEAL, Special Forces, SWAT, FBI, ERT and many other law enforcement professions. See him at StewSmith.com.

Don't miss Fight Science Special Ops with Stew Smith

Strength in Diversity Pt. III: Too Tall for a SEAL?

Guest blogger: former SEAL Stew Smith

Topic: Too Tall/Long Arms:
I am 6 ft 7” tall and have long arms - pushups and pullups are tough but I imagine carrying that boat on my head will crush me! How do I get around that if I get to BUD/S?

Answer: Sounds like an excuse already. We had tall guys in BUD/S who made it through no problem - or should I say with just as many problems as everyone else. You have to get stronger by doing more pullups and pushups no matter if you arms are long. You can spread your arms wider to create a natural 90 degree elbow bend during your pushups as well as with pullups. BUT it takes practice and many, many reps of both. I like the Perfect Pullup and Pushup for that reason - instead of doing sets of 50 pushups, I am limited to about 50% of those with both devices meaning I can reach failure faster. Therefore I grow and understand the pain involved with hard work and become more mentally tough.

As far as your head - all heads get banged up but you will be placed in Boat Crew #1 which is for the tallest guys in your BUD/S class. This is always guys usually 6’4” and above so I do not see that being an issue.

Everyone has a nemesis at BUD/S whether it is cold, running, swimming, SCUBA, upperbody strength/endurance, or just sheer pain tolerance - find the weakness and make it a strength.

In the SEAL Teams, you will be able to reach areas others cannot without assistance so that is an advantage as well in many situations.

Questions? Fire away!

_________________________________________________


Stew Smith is a former Navy SEAL, and author of several fitness and self defense books such as The Complete Guide to Navy SEAL Fitness, Maximum Fitness, and SWAT Workout. Certified as a Strength and Conditioning Specialist (CSCS) and as military fitness trainer, Stew has trained hundreds of students for Navy SEAL, Special Forces, SWAT, FBI, ERT and many other law enforcement professions. See him at StewSmith.com.

Don't miss Fight Science Special Ops with Stew Smith


Look for Stew Smith on Nat Geo Channel

Stew Smith on 8 Count Bodybuilders and Push-sets

Guest blogger: Stew Smith

Here’s a question from PerfectPushup2008 YouTube channel: I wanted to say to say GREAT DEVICE!!!! I bought 4 and kept one and mailed the other three out to (1) Iraq & (2) Afghanistan (family in the Military). I have two question regarding 8 counts and push-reps/sets.

"First 8 count: My brother-in-law and nephew went through Great Lakes (mid 90s) and the 8 count was no longer being used due to stress on the knee while performing positions 5 & 6 on the 8 count. Has the Navy reinstated them or are they just used in BUD/S (at Coronado)?"

Answer: Here is the problem. The caliber of people joining the military are about 75% deconditioned people and the others are average fitness levels. So it is smart for the Navy to take out advanced elements of fitness like 8 count body builders and 5-10 mile runs. Compare the 8 count pushup to the 10 mile run - you would not ask a deconditioned person to run 10 miles without expecting injury of some sort. Same holds true for the 8 count pushup - it is an advanced form of exercise that should be done by intermediate / advanced fitness levels. YES - you will see it again at BUD/S - but likely not at bootcamp - unless they find out you are a SEAL wanna-be.

"Second: I was told that it’s best to perform pyramid sets of any type of push-ups"?

There are two great methods to producing a solid foundation of performance fitness for pushups. See article below for ideas of creating pyramids and supersets with a variety of exercises. Notice the Perfect Pushups used in the Swim PT supersets in the pictures...

http://www.stewsmith.com/linkpages/legPTsuperset.htm

These workouts will help you get your scores up to the 15 pullups / pushups 75 and situps 75 zones after a few / several months.

The other way to peak from your foundation is to do what I call max out sets. Pick 3-4 exercises like pushups, situps, pullups and a run or bike or swim for 3 minutes

Max out on your pullups, pushups, situps with 2 minutes each exercise then do a recovery cardio for 3 minutes. Do not stop until you reach 100 pullups / 200 pushups / 300 situps or other ab of choice...

That workout usually takes you from 15 to 25 pullups / 75 to 100 pushups / 75 to 100 situps in about 6 weeks...


Stew Smith CSCS

www.stewsmith.com

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Donate to the American Veterans Disabled for Life Memorial

A Solution for the Diet Plateau Blues

Guest blogger: Stew Smith

Stew,
I have been working out for several years now and have dropped from 335 to 250 and look and feel a lot better. I am 6'1". I am working with a trainer and he has me on a bodybuilders diet but I have plateaued and I want to loose more weight. 50-20-30 diet. 50% lean protein, 20% complex carbs, and 30% good fats. If I change to a low calorie balanced diet will I lose a lot of muscle and not just fat? Thanks, John

Nicely done John - just by doing what you have done will add years to your life. I think your diet is fine so I would think about changing up the other side of the equation which is the workout itself.

When you hit a plateau - make a change: add more cardio, decrease weight on lifting and do more reps, add in new leg exercises, - sometimes it is as simple as adding swimming or more running to your plan - BUT at 250 I would pick a easier low impact aerobic activity like elliptical gliders, biking, rowing, etc. You may need to add some time to your workout to get these new exercises in OR just replace by using Perfect Pushups, Perfect Pullups versus weights.

Also arrange your workouts so you do your weights / PT first and then cardio last for better fat burning mode.

Stew

Strength in Diversity among SEALs: Pt II Too Big? Football Players & Weight Lifters

Guest blogger: Stew Smith

Question: I am a former football player and power lifter and not much of an endurance athlete, in fact 1.5 miles is considered long distance to me. Also I am over 230 lbs - how can someone like me become a SEAL?

SEAL Teams is all about being a TEAM Player so you already have the skills developed to be a TEAM player from your sports experiences. That is a plus! Now, I remember one guy at the SEAL Team that was 6’2” and 230 lbs and could do 30 pullups and run 3 miles in 18 minutes! So your size really has nothing to do with it. It is all a function of how hard you work to become a good runner and muscle endurance athlete.

We recruited a stud football player who weighed 280 lbs. He was a great leader, had just passing PT scores but assured us that he could lose the weight and perform on a BUD/S student level. In a matter of 4 months he was down to 200 lbs and could PT, run and swim with the best of his classmates at BUD/S. He even later made it into DEVGRU! So you cannot be discouraged about your size - in fact embrace it and work hard to be a better performer.

Physiologically it is easier to go from power lifting muscle fiber to endurance/strength muscle fiber than in reverse order. I did it and so can you. I did not lift weights for nearly 2 years prior to going to BUD/S and just ran, swam and PT’ed my butt off. It worked and when I started lifting again I was only about 6 weeks away from my previous maxes when I went on a weight gain cycle to prepare for cold water SDV diving in the winter.

In the SEAL Teams, you will be one of the bigger guys so you have to work hard not to slow the group down, but at the same time your strength and even teamwork ability will keep you in good stead with your peers.

Questions? Fire away!

_________________________________________________


Stew Smith is a former Navy SEAL, and author of several fitness and self defense books such as The Complete Guide to Navy SEAL Fitness, Maximum Fitness, and SWAT Workout. Certified as a Strength and Conditioning Specialist (CSCS) and as military fitness trainer, Stew has trained hundreds of students for Navy SEAL, Special Forces, SWAT, FBI, ERT and many other law enforcement professions. See him at StewSmith.com.

Don't miss Fight Science Special Ops with Stew Smith


February 23rd on Nat Geo Channel