Archive for the ‘Stew Smith’ Category

COMBAT SWIMMER STROKE: MOVEMENTS, DEMO & PROGRAM   Leave a comment

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Stew Smith (Navy SEAL) published a great article on learning the Combat Swimmer’s Stroke that ncludes a breakdown of the movements, video demonstrations, and a 5-day program for training. This is a great swimming stroke to learn for people who are training to pass physical fitness screening tests that involve swimming (e.g. PST for BUD/S slots), or someone who is just looking for an effective and fficient swimming stroke that can be used for a sustained period of time, including in open water. Check it out the ful article and videos HERE!

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STEW SMITH (NAVY SEAL) SPEC OPS FITNESS WORKOUT – 26 NOVEMBER 2013   Leave a comment

swimpt1-300x300Here is Stew Smith’s (Navy SEAL) Spec Ops Fitness Workout for today:

1. Ruck or Run/Swim
a. Repeat 10 times
1/4 mile at goal mile pace
stretch 1 min

b. Repeat 5 times
1/2 mile at goal mile pace
stretch 2 min

2. Swim with fins 1500m for time or ruck 5 miles

STEW SMITH (NAVY SEAL) WORKOUTS – MAY 13, 2013   Leave a comment

swimpt1-300x300Here are Stew Smith’s (Navy SEAL) recommended workouts for today. Choose a workout in preparation for your fitness test or goals:

Navy SEAL
500yd Swim
Push-ups 2 min (max)
Sit-ups 2 min (max)
Pull-ups 2 min (max)
1.5 mile Run

AFPJ PAST
500m Swim
1.5 mile Run
Push-ups 2 min (max)
Sit-ups 2 min (max)
Pull-ups 2 min (max)

Army Ranger
Pushups 2 min (max)
Sit-ups 2 min (max)
Pull-up 2 min (max)
5 mile Run

– or –

Upper Body Round Robin

1 minute of pushups (min 40)
1 minute of sit-ups (min 40)
Pull-ups (min 6) not timed
Dips (min 6) not timed
Bench press 80% body weight (min 6) not timed
20 ft rope climb in body armor or weight vest (just 1… pass or fail event)
1 minute kip-ups (min 6) (pullup with a kip)
4 x 25 m shuttle run (max 24 seconds)
5 mile run (max 40 minutes) or 5 mile ruck march (75 min max, 45lbs dry weight)

LEADERSHIP IN THE LEANING REST #9 – ROBERT NEEDHAM (NAVY SEAL) ON TEAM LEADERSHIP   Leave a comment

Today I would like to continue sharing with you more of my highlights and notes from Team Secrets of the Navy SEALs by Robert Needham (Navy SEAL).

Chapter 1 – Leading the Best (cont.)

1. “If an individual or a Team starts to lose focus, they must step back and review.” — Sometimes individuals or teams feel that they do not have time to step back and refocus. Of course, if you ask if they have more or less time to lose focus, go for a walk in the woods, fail and get miserable, re-focus time doesn’t look as costly as the alternative. That said, I’ve seen people and teams get into “locked up” mode and require a wake-up call to snap out of it.

2. “It is incumbent upon any group that desires true success to set an environment that allows and encourages communication.” I used to pride myself on being a submarine commander when it comes to communication: “If you don’t hear from me, everything is OK.” With time, I have really come to think that all things are possible with good communication. Just the social support provided in communicatin improves the resilience and chances of survival and success of people in tough situations. As I have heard so often said (to me) before: “Communicate, communicate, communicate.”

3. “You must honestly evaluate your own ability and communicate forthrightly about it — for your own good and for that of the Team. If everyone else is unaware of a weak link, they cannot repair it. Unnoticed, the weak link will break, costing money, time, and perhaps even lives.” — Thee’s a strategy called “Fake it ’til you make it!” for self-improvement, which involves acting like the person you want to be in order to become that person. It’s an effective approach. At the same time, trying to “fake out” others by posing or lying about knowledge or ability is misguided and a clear commitment to making disaster happen for self and others. The bigger person on a Team knows to be clear about limits, risks, and look for reality-checks and options from others.

4. “Wat’s important to the SEAL TEAm is important to any team of professionals inbusiness: Stay informed, stay alert, and stay alive.” — Yep!

5. “It is imperative that you stress [to your team] that no issue will be addressed unless the author also includes a viable solution.” — Major General Ronald Bailey (USMC) imposes the same requirement onhis team. You don’t get to complain or bring up a problem without a number of possible solutions. This makes sense if you want to see firsthand descriptions of problems always accompanied by firsthand proposals for solutions. If you’re not there, you really end up counting on the person who is closest to the problem to ascertain a best probable solution. Makes sense!

6. “Challenge yur team to think outside the box, brainstorm, and create. Give them the responsibility and the latitude to be creative.” — Innovation, adaptation and improvement require creativity. It is an invaluable resource asset for any team. Take care of it!

7. “If you can find humor in a bad situation and joke about it, you will have a better chance of salvaging your attitude and coming out on top.” — Humor puts things in perspective, and opens up space for creative thinking and problem-solving. In addition, laughter activates physiological processes that reduce stress and the distracting, demoralizing and fatiguing effects of stress. Use humor like a medicine and a weapon!

I am preparing engaging leadership development modules, including practical exercises, for individuals and teams. If you or your team is interested in engaging with leadership development in a practical and meaningful work session, let me – Tom Delaney – know via e-mail to greatriverfitness@gmail.com. We’ll put it together and make it happen!

STEW SMITH SAYS DO PUSH-UPS & PULL-UPS EVERY OTHER DAY   Leave a comment

Stew Smith (Navy SEAL) is an informative authority on physical fitness preparation for special operations assessment and selection (e.g. the Physical Screening Test for BUD/S selection). Recently, Smith published an article to reiterate his view that push-ups and pull-ups require a minimum 24-hour recovery period similiar to any resistance training.

This is not breaking news for the field of physical training as it has been understood for a while that 24-hour recovery periods work well in general, and therefore there are advantages in daily training programs to alternating upper body workout days with lower body workout days. For example, Paul Roarke (USMC Ret.) incorporates the alternating days approach in his Enhanced Physical Readiness System. That all said, many people preparing for special operations selection continue to perform push-ups and pull-ups on a daily basis because they understand it as a rapid way to increase their maximimum capacity for repetitions, and/or because they understand that push-ups and pull-ups will be required of them on a daily basis in the spec ops training program to which they are applying. The Navy Special Warfare PT Guide currently prescribes four days a week of pull-ups combined with push-ups, with three of those days in a row. The problem is that there is a point of diminishing returns with this approach, where gains will cease and decreases may even be observed.

One thing I am interested in is whether there may in fact be advantages to doing push-up and pull-up type calisthenics every day in the same way that there has been suggested benefits of running every day, alternating high effort run days with lighter recovery run days. In my current program for example, I alternate focused intense upper body workout days with other days with relatively lighter suspension strap training (e.g. jumping squats and lunges). It seems to be working for me, and I have the data to show it. That said, can I really narrow it down to the single explanation of how upper body workouts happen on alternate days in my program? Maybe not. But at this point, progress is progress and I am not going to fix something that isn’t broken.

You can read Stew Smith’s (Navy SEAL) full article HERE.

If you or your team want to develop a customized physical fitness assessment and improvement program that is effective, affordable and sustainable, contact me – Tom Delaney – at greatriverfitness@gmail.com. It’s what I do and my work motivates me every day! You will be just as motivated too!

DELANEY’S DAILY P.T. – SEPTEMBER 21   Leave a comment

Today’s PT integrated a shorter run in the afternoon as my wife (yoga instructor) who is rehab’ing from bilateral plantar fasciitis joined in on the run. Her top speed is a jog so I compensated by shortening the afternoon route and donning a 40 lb. weighted vest for myself to slow me down to a matched jogging pace. I’ve done this in the past as a reliable way to be able to run with a slower group yet still get a workout, especially on hills and doing calisthenics. Today’s PT looked like this:

0630
Outdoor 5K Run

1730
Outdoor 2 Mile Brickyard Trail Hills Interval Run with 40 lb weighted vest
Modified MARSOC Assessment & Selection “Short Card” with 40 lb weighted vest
1. Interval 1:
a. Regular Push-Ups 5
b. Squats 30
c. Reverse Push-ups 5
d. Cunches 30
e. 8-Count Burpees 5
2. Interval 2:
a. Wide Push-ups 5
b. Mountain Climbers 30
c. Reverse Push-ups 5
d. Flutter Kicks 30
e. 8-Count Burpees 5
3. Interval 3:
a. Diamond Push-ups: 5
b. Star Jumpers 30
c. Reverse Push-ups 5
d. Back Extensions 30
e. 8-Count Burpees 5
4. Interval 4:
a. Regular Push-ups 5
b. Lunges 30 (30L + 30R)
c. Reverse Push-ups
d. Hello Dollies 30
e. 8-Count Burpees 5
5. FINISH: Pull-ups 3 x MAX

Friday PT is open for participation, so if your fitness goals call for high-standard training, contact me – Tom Delaney – at greatriverfitness@gmail.com. We will design an individualized plan and progress monitoring system, get you set up with 24/7 personal and online coaching, get you in fightin’ shape, and have a really good time doin’ it!

10 HEALTHY EATING TIPS   Leave a comment

In my view, the lifestyle choices that need to happen for overall physical fitness improvement have three primary factors: activity level, nutrition and sleep. One problem I have experienced with tring to review and improve my nutrition is that looking at nutritional info and research can be a real walk in the jungle. However, once in a while I come across high quality info that puts smart eating into a manageable limited set of guidelines. For me, the summaries by MGySgt Paul Roarke (USMC) in Corps Strength and Stew Smith (Navy SEAL) in Navy SEAL Fitness have been manageable and effective.

Jaylin Allen and Active Swimming recently published another good manageable set of effective guidelines. I used this list to “self-check” (if you know me, you know I love a good self-check) and invite you to do the same. The abbreviated version of the list is:

1. Don’t skip breakfast
2. Stay hydrated
3. Eat like a champ (… not like a chump! As in don’t eat junk!)
4. Eat iron-rich foods
5. Make a plan
6. Don’t restrict yourself
7. Don’t count out carbs
8. Give it your all (…as in give your body what it needs, when it needs it)
9. Eat to recovery
10. Eat right

You can check out the full article HERE.

If you would like to review the status and impact of your current daily diet and nutritional intake, contact me – Tom Delaney – at greatriverfitness@gmail.com.