stew smith

8/11/2019 Stew Smith

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Introduction StewSmith,CSCS

U.S.

Naval

Academy

91

FormerNavySEAL

Fitness

author Operate501c3nonprofit

calledHeroesofTomorrow

wherewe

train

candidates

for

mil,LE,FFprofessionsforFREE


3/13

CreatingYour

Own

OffSeasonin

TacticalPopulations


4/13

TypicalPeriodization Cycles

Phase1: Preparing takeanoffseason

athleteand

get

ready

for

new

season

(specific)

Phase2: BuildFoundationforsports

Phase3:

Sports

Specific

Skills

Phase4: Tapering

Phase5: Peaking Gametime!

Phase6: RestandRecovery


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TacticalAthlete

vs

Athlete

TacticalTraining

PerformanceBased

Strength/Power

Speed

Endurance Flexibility

Agility

Hand

eye

Coordination

LivevsDeath

AthleticsTraining

PerformanceBased

Strength/Power

Speed

Endurance Flexibility

Agility

Handeye

Coordination

Winvs Lose


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PERIODIZATION RUN

HigherRepCalisthenics/TRX


7/13

PERIODIZATION NON

IMPACT

Swim,Bike,Row,Ellipticaletc


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PERIODIZATION RESISTANCE

Weights,KBs,Steps,Ladders


9/13

YearlyOverview


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SampleWorkout

/Ideas

Spring

Summer Fall Winter Added

Builduplonger

runs

withmix

ofLSDand

intervalsat

goaltimedrun

paces.

Increasehigh

reps%over

time.

Reduce

swimmingdistances/

work onspeed

Highermiles

runningweeks

mixedwith

pace intervals

fortimedruns

Peakat

high

repcals

Moderate

swimsmixed

withcals /

TRX

Ocourses/Log

PT

Testingcycles

Decrease

running/ruck

miles

Increaseswim

withfins

Decreasehigh

repscals

Somespeed/

agility

Increasehigher

weight/lower

reps

Limitcals to

testingevents

Increase swim

milesor

increaseruck

miles(goals)

Ocourses/Log

PT

TRXduringhigh

repcycles

for

bodybalance,

core

movements

KBexercises at

highrepand

heavycycles

formore

fullbody

options

Addsprints,

agilitiesS/F


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12/13

ActivelyPursue

RECOVERY

ExerciseSMART,Eat,Hydrate,Rest=recovery

Breathingtechniques

slow

system

down

Selfaware(attention)Nameitandtameit

Relaxmentally/physically eveniffor5minutes

Liveto

Fight

Another

Day


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Heroes of Tomorrow

Preparing Americans to Serve

HeroesofTomorrowistaxexemptundersection501(c)(3)oftheInternalRevenueCode,

Forsponsorship,endorsement&donationinformation;pleasecontact:

[email protected]

410271

0837

stew smith

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