Stew Smith Fitness

06/12/2026

Stew Smith's "Accountability Day" (often called "Friday Weigh-In's") is a weekly check-in routine designed to keep tactical fitness athletes and military hopefuls on track. It focuses on the "Never Quit Mindset," evaluating training volume, weight goals, and physical or mental milestones to ensure steady progress.

Incorporating Accountability into Your Routine

To adopt his methodology into your own tactical fitness or weight loss program, focus on these core elements:

Friday Check-ins: Use Fridays to measure your progress against your weekly goals, whether it is body weight, run times, or specific calisthenics numbers.

Define Your Victory: Set specific, measurable milestones rather than vague goals. Know exactly what your PFT (Physical Fitness Test) numbers need to be.

Join the Community: Participate in weekly live Q&A sessions and group discussions to keep yourself engaged and answer any training questions you may have.

The "Buddy System": Pairing up with a training partner naturally increases accountability, pushes you to higher performance levels, and replicates the team-oriented mindset needed for service.

Check out https://www.stewsmithfitness.com for more info and videos on YouTube and Skool Community - Stew Smith Tactical Fitness Channel

Want to create live streams like this? Check out StreamYard:

06/12/2026

You got to get up a bit earlier to beat the sun up these days. Run-ruck-swim day at the beach.

06/11/2026

More on treading and other pool skills seen in all Special Ops Diving/Swimming programs

Mastering the Tread (and Other Pool Skills) All Pool Skills Will Peak with SCUBA Training Treading water with your head and hands out of the water is tough for athletic, lean, non-swimming athletes. especially if you're preparing for any military diving or special operations program. The ability to....

06/11/2026

Time to get it done. Full body complex today with some running.

06/10/2026

Who’s ready for summer training? Next week summer begins!

Some of my best workouts over the decades of training have come during the summer months when the normal grinding schedule slows down. From no school, longer day time hours, and fewer commitments (typically), you can work a little harder over the summer and not get the typical burnout that accompanies burning the candle at both ends (work, school, sports, workouts, family events etc).

The summer presents a unique opportunity to elevate your performance as you prepare for military or special operations service. This is your chance to transform every weak link into a strength, to build a program that propels you towards the elite. Remember, it’s not just about training hard, but about training smart. This is your time to shine. For me over my SEAL prep years, summer offered more opportunities to improve swimming as all the pools were open for more hours. The early mornings also offered daylight by 5am to start the day with cals and cardio before the heat of the day. The evenings continue to be bright until 9 pm to help keep you awake and ready to top off the day with a final push of something you need to focus on (lifting, treading, pool skills, running/swimming distance, etc..)

06/10/2026

Midweek mobility. Practice it and it never goes away.

06/09/2026

Have you taken the PT Pyramid to new levels? If the 1-10-1 pyramid is getting easy, there are always ways to make it harder. Like, add a weight vest, add a 400m run each set (19x400m), and just keep going up until you fail.

Today, we tested our muscle stamina with a 1-20 half pyramid (or ladder). This accumulates 210 pushups, 420 pushups (x2), and 420 squats (x2) plus 20 x 100m runs (not fast - more like jogs). Solid test! Try it and note when you have to double set the pullups (as they are typically the first to fail).

See more workouts at https://www.stewsmithfitness.com

Want to create live streams like this? Check out StreamYard:

06/09/2026

Sunrise PT at Naval Academy Summer seminar group 2. Great work today. Enjoy the rest of the summer, crush your senior year of high school and I hope to see you back here next year.

06/08/2026

Quitting Has to Be More Painful Than What You Are Enduring
See full article at: https://www.stewsmithfitness.com/blogs/news/quitting-has-to-be-more-painful-than-what-you-are-enduring

How Do You Never Quit?

Quitting is rarely a sudden decision. It builds quietly, moment by moment, when discomfort, doubt, and fatigue begin to outweigh purpose and why you started down this road in the first place. It becomes an internal debate that you have to win. These moments forget all the hard work that you put into just getting to where you are today. That is why one principle matters more than anything else: quitting has to be more painful than what you are enduring. If it is not, the mind will find a way out. Don't make quitting the easier option.

People often ask how they make it through extreme training environments like Navy SEAL training or other high-attrition programs. The assumption is that it is about toughness alone. It is not. It is about preparation, purpose, and building an identity of who you want to be. This is way more powerful than just having a goal. Physical readiness matters, but mental readiness determines whether you stay or go. When your body starts to fail, your reason for being there is what carries you forward.

Want to create live streams like this? Check out StreamYard:

06/08/2026

Attack that hill! It’s called Monday. Let’s go. Hill day!