Tactical Fitness Report with Stew Smith Podcast
Health & Fitness
After a quick discussion on running replacements when injured but still need to pass a fitness test, Stew Smith will take questions LIVE about training for the tactical professions or other topics of interest if you have them. See https://www.stewsmithfitness.com for more info.
Check out related article on the intro topic: https://www.military.com/military-fitness/running-injuries-and-military-fitness-how-recover-and-keep-training
These bike workouts have saved many with shin splints, foot issues, and joint tendonitis and kept them able to test running as fast or even faster in some cases:
Monday and Friday: Do a 20-minute bike pyramid, with each minute on the minute increasing resistance by one level until you can no longer maintain 70-80 rpm pedaling. Continue for a total of 20 minutes, even if you must reduce the resistance in the latter half of the workout.
Tuesday and Thursday: Do 3x10-minute Tabata intervals (20-second sprint/10 seconds easy) with a two-minute rest between each of the three sets. Push hard on the sprints and work on your breathing to recover as best you can in the 10 seconds easy sections.
Wednesday and Saturday: Add lunges and squats calisthenics to maintain leg stamina. You can mix these exercises into a 30-minute bike ride, doing 20 squats and 10 lunges per leg every five minutes.
A bike with adjustable levels of resistance is best for the bike pyramid, but the other two workouts above can be done on any type of bike. A stationary bike is preferred for these workouts.
Check out other LIVE QA sessions on YouTube as well as Tactical Fitness Report podcasts, swim videos, exercises videos, and much more.
Without these steps success is delayed or not achieved. Get moving - even if an easy time place holder at first. See related article: https://www.stewsmithfitness.com/blogs/news/online-pt-club-one-on-one-coaching-with-stew-smith-cscs
Episode 278: Tactical Fitness Report 239 - Tyler Koch – MS CSCS - Human Performance Director for Air Force Squadrons
Episode 277: There is More to Training for Spec Ops Selection Than Beat Down Workouts
Episode 276: Can't Run - Try These Bike Workouts
Episode 275: Over-Training or Under-Recovery plus LIVE QA and CSS Critique
Episode 274: Pullup Grips - What is the Best Grip or Way to Grab the Bar?
Episode 273: TFR 238 Saving Your Nostalgic History While Serving with Jeff Nichols
Episode 272: Getting Back into BUDS is Harder than Getting To/Through the First Time
Episode 271: Skip Stretching at Your Own Risk...Plus LIVE QA with Stew Smith
Episode 270: Endurance and Strength Training + Going LIVE with QA by Stew Smith
Episode 269: Thanksgiving Week Plus Going LIVE with QA with Stew Smith
Episode 268: What Our Deloads Look Like - Consider Them When Changing Seasons
Episode 267: Most Common Training Mistakes Athletes Make Preparing for Spec Ops - LIVE QA
Episode 266: Time in the Pain Cave - Have Your Spent Enough Time There Spec Ops Recruits?
Episode 265: Rucking for Fun? Some Tips for New Ruckers Plus LIVE QA
Episode 264: TFR 236 - Take Your Training Seriously with Stew Smith and Jeff Nichols
Episode 263: All Ways to Lose Weight Have These Two Things in Common (even Vegan and Carnivore)
Episode 262: Are You a Car, Truck, or SUV - Body Types for Rucking / Tactical Fitness
Episode 261: Happy Monday - LIVE QA with Stew Smith (varying topics from quitting to doing lift cycles)...
Episode 260: Do You Trust Your Training? Regardless - Assess Yourself (Verify it Works)
Episode 259: Tuesday is For Consistency - Keep Moving...Plus Live QA with CSS Critiques
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