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Stew Smith is a graduate of the U.S. Naval Academy, a former Navy SEAL, and author of several fitness and self defense books such as The Complete Guide to Navy SEAL Fitness, and Maximum Fitness. As a military fitness trainer, Stew has trained hundreds of students for Navy SEAL, Special Forces, Air Force PJ, Ranger Training, and other physical law enforcement professions. His eBooks at Military.com can help you achieve your fitness goals, whether you're a beginner or an expert. For more info on his books, visit the Military.com eBook Fitness Store.
Here is the second installment of questions and answers I receive regularly
via email. The questions below are a few emails that were commonly
asked or just very interesting questions that I felt compelled to
post on this forum. Keep sending them!
-- Stew Smith
Stew, I am interested in becoming a Ranger or Army Special Forces.
I am a senior in college and I am considering going through Army OCS.
My physical conditioning, however, is not my primary concern. I have
a predisposition for HAPE (high altitude pulmonary edema) and I wonder
if this vulnerability renders me unfit for service as a Ranger or
Army Special Forces? I am particularly susceptible at altitudes 8,000
and up (Afghanistan would be pretty problematic for me). In light
of my situation, I don't know how well-suited I would be for Ranger
Mountain training? What's your opinion?
That is a tough one for me to answer since I
am not a doctor, nor really familiar with disqualifying ailments in
all the services. I would recommend checking out the Army
Medical Command (MEDCOM) websites. I am sure someone would be
able to help you there.
Mr. Smith,
In regard to your book "The Complete Guide to Navy SEAL Fitness" I
have a couple of questions about the hypoxic swim workouts. I dont
always have a partner or lifeguard on duty for the hypoxic swims.
If this is the case how should I change the hypoxic swim workouts?
Secondly, and this question may be splitting hairs but what altitude
are you comparing to the hypoxic swim? I live at 5k feet and have
easy access to 14k.
Hypoxic swims mean - "low oxygen swimming".
Basically you are asking your body to work harder with less oxygen
by not breathing as often as you normally would. This is tough training
and should be done with a buddy or lifeguard just in case you push
yourself too hard and black out. I do not think I need to discuss
the dangers of blacking out in the water...
While swimming with fewer breaths I find I swim faster and easier
when breathing normally for such test as the 500 yd SEAL test when
I am doing these hypoxic swims 2-3 times a week. I equate them to
high altitude training of at least 5,000 feet above sea-level, but
that is just an estimate.
I know most SEALS are a bit younger than I am, but I still want to
compare my tests with theirs. So how does the test work? What are
the numbers the studs do, and what would a 48 year old like me have
to do to have a great 100% score. Thanks for the info.
Steve
Steve,
Here is the test.. Glad you are interested. FYI - most guys like yourself
like to shoot for the SEAL standards on the PFT:
500 yd swim - under 9:00
Rest 10 minutes
Max pushups in 2:00 - 100+
M ax situps in 2:00 - 100+
Max pullups - - 20+
Rest 10 minutes / stretch
1.5 mile run - under 9:00
Those are above average scores...but most of my SEAL guys I work out
with get:
500 yd swim - sub 7:00
100-140 pushups
100-120 situps
20-35 pullups
8:00-8:30 1.5 mile run
You need to be in that range to be competitive. If you are doing this
as something to shoot for it is definitely a long term goal for many
people and a fun challenge along the way....
Good luck,
Stew
There is one question I had regarding prep for SFAS. As I get closer
to going, do you recommend turning up the volume to max as I get in
the last few months? Ruck every day, work construction, sleep on a
bed of hot coals, etc.? From what I have heard, SFAS candidates ruck
an average of 12 miles a day for 23 days and I am sure they aren't
lolly-gagging along. What do you recommend? I really appreciate your
help and anything I can do for you.... name it!
Future SF Candidate,
I would pick up the intensity now and keep it high with a short period
of decreased activity (2-3 week tapers) just to recover from strenuous
activity like rucking, rucking and more rucking. No - just kidding...a
proper program of upperbody PT, leg PT, abs and lower back strengthening
exercises and running and rucking is the way to go... I would ruck
3-4 times a week maximum in the peak of the workouts with long ruck
of 10-15 miles in the schedule prior to attending SFAS and the Q Course.
Good luck ...
Stew
When I went to Ranger school in 1985 we had four phases. The Benning
phase, Mountain phase, Desert phase, and then Florida phase. Have
they changed it in recent years ?
Yes - they have made changes and actually shortened
a few days and made it three Phases: Benning Phase, Mountain Phase
and Florida Phase. In essence, the Army combined desert and mountain
and shortened the overall training cycle BUT they still have one of
the toughest schools in the U.S. Military. That has not changed. Thanks
for your service.
Stew
Stew, I'm currently on the boat and we are going through work ups.
I don't have access to a pool but still want to do your Complete Guide
to Navy SEAL Fitness. Can I substitute something so that I don't have
blank days in my workout log? What would be good to replace it with?
Thanks
v/r hm3
I would replace swimming with some form of non-impact
cardio like bike or rowing machines...do either for 30 minutes as
a substitute and then do about 5-10 minutes of non-stop flutterkicks...to
work the swimming muscles (hip flexors). If you do not have access
to those types of machines try the treadmill for 20-30 minutes hard.
Good luck and be careful out at sea...Stew
Dear Mr. Smith: Another question after many hours of watching your
CSS video and even more hours practicing. I am having trouble keeping
momentum. As I finish the double arm pull and am gliding I then try
to surface and begin the CSS. This is where I am hitting a "wall."
From your video I have studied how you turn your body, do a scissors
kick and pull - and I would appreciate any advice or drills, etc.,
to get this last part corrected before I feel comfortable for the
PFT in boot camp. Any information would be greatly appreciated.
Sincerely,
CJ
That area gets many people - just keep practicing.
If you want, kick off the wall and skip the double arm pull...This
puts you in position to glide, pull and breathe. Once you figure that
this is the position you need to be in AFTER the double arm pull...it
makes it easier to get to that position with a simple kick and arms
recovery ... Stew
Thanks for sending your letters and emails to me. I answer all the
emails and post some of the most commonly asked questions for you
to read. Good luck to you all and hope you had a wonderful Holiday
Season / Leave period.
Respectfully,
Stew Smith
Feel free to email me anytime
and I will answer your questions, or may even post them online in
my Ask Stew Column.
