Stew Smith Fitness

Stew Smith Fitness Weight loss programs for beginners but with a performance fitness theme are also available. No diet pills here!

StewSmithFitness.com is a fitness information company focused on fitness testing programs for entrance into military, special operations, police, fire fighting. Hundreds of articles focused on fitness performance in preparation for military, special operations, law enforcement, and fire fighting professions is one segment of StewSmith.com. Specific programs for FBI, SWAT, Navy SEAL, Ranger, Special Forces, Marines, RECON, Rescue Swimmer and many, many others make up a portion of the library that helps thousands for these jobs each year. So you will not only lose weight but get into shape at the same time. Just smart eating and logically progressive workouts for you to achieve your goals. Complete List of Books, Ebooks, Coaching Services www.stewsmithfitness.com

09/29/2026

In tactical fitness, CSS stands for the Combat Swimmer Stroke, a modified sidestroke popularized by former Navy SEAL and tactical fitness coach Stew Smith https://www.stewsmithfitness.com

It serves as the signature swimming technique used by candidates trying to get into Navy SEAL, SWCC, EOD, and Fleet Diver programs. Here is the perfect CSS the way Stew Smith teaches it -
https://youtube.com/shorts/i5cG4CXXrc4?si=EWcmhRzAKfgAL3RB

Key Characteristics of the CSS

• Efficiency & Energy Conservation: The stroke combines elements of the traditional sidestroke, freestyle, and breaststroke. It is highly efficient, allowing special operations candidates to save their energy for subsequent physical tests (like pushups, situps, pullups, and running).

• Underwater Recovery: Unlike freestyle, where arms exit the water, the CSS requires an "underwater recovery" where the arms stay below the surface. This is mandatory for passing the official Navy Physical Screening Test (PST). Learn how to ace the PST here: https://www.stewsmithfitness.com/products/book-so-navy-seal-workout-phase-1

• Stealth: By keeping a low profile and eliminating surface splashes, the stroke minimizes detection during night or open-water tactical operations.
https://www.stewsmithfitness.com/blogs/news/spec-ops-use-of-the-combat-swimmer-side-stroke-css-explained

• The "Magic" Sequence: Stew Smith famously trains athletes to master a strict, rhythmic tempo: Pull → Breathe → Kick → Glide. Swimmers are taught to hold a streamlined glide for 2 to 3 seconds on every stroke to maximize horizontal distance per movement. See more here in article/video format: https://www.stewsmithfitness.com/blogs/news/pull-breathe-kick-glide-1-mississippi-2-mississippi-repeat

Smith heavily features the CSS across his instructional platforms, offering online coaching, books, and regular video critiques on YouTube and Instagram to help non-swimming athletes master the technique for Special Ops jobs in their future.

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09/28/2026

Monday is a good day, like any other, to start a goal—but the real challenge is staying focused all week and assessing your progress at the finish line.

In this episode of the Tactical Fitness Report, Stew Smith breaks down the exact weekly process he uses to maintain extreme accountability for himself and his students. Motivation gets you to Monday, but a structured process of ex*****on and weekend assessment is what builds long-term success, elite physical readiness, and operational discipline.

Stick around after the discussion for our LIVE QA session, where we answer your questions directly on training, programming, mental toughness, and tactical fitness selection.

� What We Cover in This Video:
• The Monday Mindset: How to set actionable, high-impact weekly goals instead of just "wishing" for progress.
• The Mid-Week Grind: Tactical strategies to maintain focus and prevent life or fatigue from derailing your training.
• The End-of-Week Assessment: How to audit your performance, track metrics, and hold yourself ruthlessly accountable.
• Live Q&A: Stew takes live viewer questions on military, law enforcement, and fire service fitness preparation.

Get Stew's Tactical Fitness Online Coaching Programs, Books, and Downloadable Workouts:
� Visit: https://www.stewsmithfitness.com

Check out the Stew Smith Fitness Club for personalized online coaching:
� Join here: https://www.stewsmithfitness.com/collections/online-coaching
Connect with us on Social Media:
Instagram:
Facebook: /stewsmithfitness


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Pre-dawn leg lift, followed by sunrise Hill day. Fall transition is here.
09/28/2026

Pre-dawn leg lift, followed by sunrise Hill day. Fall transition is here.

Saturday morning training! Got a lot done today. A lot more than just pull-ups just didn’t document it.
09/26/2026

Saturday morning training! Got a lot done today. A lot more than just pull-ups just didn’t document it.

09/25/2026

I learned a few things this week.

1 - I lost weight without even trying (*good workouts + not snacking)

2 - I am not as good of a swimming coach as I thought.

What did you learn this week? Did you assess yourself or are you still just guessing that you are progressing or the opposite?

Holding yourself accountable is critical to success. Remember these are just data points spread throughout the week: how was your intensity? how was your sleep, How was your food intake? Any new PRs? Worse performance? There is no good or bad feedback - it is just feedback. Take it as such and make changes if needed.

See more at https://www.stewsmithfitness.com for articles, books, ebooks, critiques, APPs, and online coaching too.

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Pre-dawn, boogie man swim in the bay this morning, followed by a run ruck at sunrise. What a day.
09/25/2026

Pre-dawn, boogie man swim in the bay this morning, followed by a run ruck at sunrise. What a day.

Predawn warm up and lift. Speed work on the track at sunrise.
09/24/2026

Predawn warm up and lift. Speed work on the track at sunrise.

Midweek mobility. Non-impact cardio, full range of motion, and stretching all rolled into an hour and a half of feeling ...
09/23/2026

Midweek mobility. Non-impact cardio, full range of motion, and stretching all rolled into an hour and a half of feeling good - now let’s go swimming and practice some pool skills.

Went indoors today and introduced people to the stair crawl. Just one of many activities that make the plank, bearcrawli...
09/22/2026

Went indoors today and introduced people to the stair crawl. Just one of many activities that make the plank, bearcrawling, and stair climbs just a little harder.

09/22/2026

Is the military physical fitness test actually preparing our troops for your job, or is it just measuring basic health?

In this episode, Tactical Fitness Coach Stew Smith breaks down the evolution of military fitness tests from past to present.

Tactical Fitness Report - https://www.youtube.com/watch?v=4bGo5GEVYj4

We dive deep into the crucial differences between old-school testing methods and modern combat assessments, examining why the military is shifting its focus.

One of the biggest takeaways from this discussion is understanding the difference between a Job-Related Test vs. a Health and Wellness Test.

While old-school tests (like the classic push-ups, sit-ups, and 1.5-mile run) were primarily designed to gauge basic aerobic capacity and general wellness, today’s tactical tests—like the Army Combat Fitness Test (ACFT)—are specifically designed to measure operational readiness, strength, power, and agility required for the actual combat related job.

Topics covered in this video:The history and validity of military physical fitness tests (PFTs)

Health & Wellness testing vs. Occupational/Job-Related physical testing

How modern tactical fitness tests mitigate injuries and increase durability

Moving past the basic calisthenics and runs into lifting, load-bearing, and agility

Whether you are preparing for basic training, a special operations selection, or are just interested in the science of tactical fitness, this breakdown will change how you view operational conditioning.

See more information on this topic at Youtube Channel, Instagram (), and https://StewSmithFitness.com

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