Introduction

StewSmith,CSCS
U.S.NavalAcademy91
FormerNavySEAL
Fitnessauthor
Operate501c3nonprofit
calledHeroesofTomorrow
wherewetraincandidatesfor
mil,LE,FFprofessionsforFREE
CreatingYourOwn
OffSeasonin
TacticalPopulations
TypicalPeriodization Cycles
Phase1:Preparing takeanoffseason
athleteandgetreadyfornewseason(specific)
Phase2:BuildFoundationforsports
Phase3:SportsSpecificSkills
Phase4:Tapering
Phase5:Peaking Gametime!
Phase6:RestandRecovery
TacticalAthletevsAthlete
TacticalTraining
PerformanceBased
Strength/Power
Speed
Endurance
Flexibility
Agility
HandeyeCoordination
LivevsDeath
AthleticsTraining
PerformanceBased
Strength/Power
Speed
Endurance
Flexibility
Agility
HandeyeCoordination
Winvs Lose
PERIODIZATION RUN
HigherRepCalisthenics/TRX
PERIODIZATION NONIMPACT
Swim,Bike,Row,Ellipticaletc
PERIODIZATION RESISTANCE
Weights,KBs,Steps,Ladders
YearlyOverview
SampleWorkout/Ideas
Spring Summer Fall Winter Added
Builduplonger
runswithmix
ofLSDand
intervalsat
goaltimedrun
paces.
Increasehigh
reps%over
time.
Reduce
swimming
distances/
work onspeed
Highermiles
runningweeks
mixedwith
pace intervals
fortimedruns
Peakathigh
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
repcyclesfor
bodybalance,
core
movements
KBexercises at
highrepand
heavycycles
formore
fullbody
options
Addsprints,
agilitiesS/F
Periodization PLUS=HabitstoReduce
EffectsofStress/Overtraining
Breathing Deepinhales/exhales
Rest/Sleep
Nutrition
proteins/aminoacids
Hydration/electrolytes
Antioxidants(fruits/veggies)C,E,BC
Omega3fattyacids fish/oils
Reducecaffeine,nicotine,alcohol
ActivelyPursueRECOVERY
ExerciseSMART,Eat,Hydrate,Rest=recovery
Breathingtechniques slowsystemdown
Selfaware(attention)Nameitandtameit
Relaxmentally/physically eveniffor5minutes
LivetoFightAnotherDay
Heroes of Tomorrow
Preparing Americans to Serve
HeroesofTomorrowistaxexempt undersection501(c)(3)oftheInternalRevenueCode,
Forsponsorship,endorsement&donationinformation;pleasecontact:
Stew@stewsmith.com
4102710837