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I structure my workouts around my recovery. I make sure I can get a minimum of 8 hours of sleeps every single day. So some days I have time in the morning before work to get a workout in and others I push it to the afternoon after work.

I only did 2 days of 64 pushups a day (max was 16) then I had to take 2 days rest cause the muscle aches got too bad. But when I got back on track today got 22 pushups! Insane progress in only 2 days! Il get back here after the 8 days I have left and update you guys on my final progress.

I’m following your 12 weeks to buds program, Personally it seems like week 6 really ramped up and my ankles/calves are having some issues. Is there any way besides stretching to help with recovery from finning?

Hey ! I have a question. Would it count on the PST test if i do a flip turn at the end of the pool or is that not allowed?

Lol he literally hit youtube gold with all he does. Mr Ballin is the man, 9 million of us arr addicted to his videos. I hope he gets super rich. He deserves it.

What does it take to be able to ruck these expectations for selection ie 12min miles for many miles? Isn’t that pretty much running

How do you get rid of the ads and other junk? I can’t tell the difference between the two bc I can only see css

There’s a device called the iron neck. It’s a head strap and let’s you workout neck with a lot less risk on injuring neck (compared to neck bridges)

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I hope you’re ok Stu 👍

Aye aye sir

✅"Recovery at BUDS" 🎬TFR 31 Stew Smith & Jeff Nichols 🎬7/26/17 Wed ▶Recovery basics 👉All spec ops programs encounter these aspects 👉At BUDS you work 8-10 hours a day 🎬Prioritize recovery: Sleep & eat 🎬Dont skip any meals 🎬Make sleep a priority 🎬Foot care ▶Nutrition 👉No supplements are allowed 👉Find opportunities to find snacks on Liberty 👉711 has Musclemilk or boiled eggs 👉Avoid alcohol 👉Dont expect performance based diet ▶Tissue care 🎬Vibration: 👉$600 Phragun 👉Hyper Ice Foam rollers 👉Riobi $22 car buffer ▶Use foam rollers: Do soft tissue work 👉Use dynamic & static stretching 👉Have 2 pairs of 2-time Jew Recovery tights ◻Sensory equipment: 🎬Buy a normatec if you can 🎬Use sensory deprivation machine 🎬Use a FAR-wave IR sauna 👉Buy 2 two 13 gallon rectangle garbage cans & use ice everynight to ice feet 👉Look for a local masseuse: Not deep-tissue, but for blood flow ▶Blister care 👉Wear issued dress socks under socks 👉Use polyester blend 👉Dry & pop blisters everynight & use alcohol to dry it. Put bandage on it & ducktape it & use vasoline 👉Have a nice pair of flip flops,: Hurley, Nike or UGG slippers 👉Hide vasolines in your class locker ▶Chaffing 👉When you get chance to take off wet clothes take it off 👉Bacteria & flesh does not heal well in polyester 👉Sleep in cotton or silver (Ag) based clothing or bedsheets 👉For Sunburn: Use sunscreen when you can

✅Running Training Options: Building Aerobic base for Tactical Athletes 🎬TFR 189 Stew Smith & Jeff Nichols 🎬10/19/2020 Monday ▶Goal: Build your aerobic base 👉Many buy programs from runners 👉These programs may have 50 miles a week 👉The focus should be tactical athletic work 👉Track coaches receive runners who can already run ▶Use appropriate dosing 👉Dont reach your volume in 6 weeks 🎬Ex: Jeff made programs to accomplish in set time without overload 👉Be at 6 mile pace or 7 mile run depending on what branch of service 🎬Ex: Stew weakness was running & did mileage, goal paced running and sprints 🎬Ex: BUDS has 4 mile runs & needs to be 28 min ▶People who need strength work 👉Dont maintain running volume 👉Build volume smartly 👉Mileage is only as good as the pace 👉You can mix in swimming to replace volume 🎬Ex: Candidate is running 70 miles per week at 140lbs but has to smartly lower it to 20-25 ▶Long distance vs fast splits 🎬Ex: A man ran 26 miles under 3 hours. His split times remained fast 🎬Ex: A 1.5 mile run has to have a fast 800m for both parts 👉Long distance run does not increase split fast times 👉Dont be good at running slow ▶Tactical fitness 👉Dont be overtrained or undertrained 👉Theres an overload of information on internet now Ex: Stew said his way is not "the way to train" its "a way to train" 👉Stew didnt do powerlifting events 18 months before BUDS. That was his strength ▶Periodization 👉You can't improve on every event at the same time effect 👉Look at BUDS through eyes of decatathon coach 👉Jeff was a physiologist before attending & looked at every event like a sport 👉Progress with running logically 👉Choose a good timeline to prepare 🎬Ex: Some of stews students wanted to do JFK 50-miler some months before shipping to BUDS ▶Final advice 🎬Don't run too much or it will break you 🎬With running you have to take too much time off 🎬Work as hard as you can but don't work any harder than you need to 🎬Cut your running in half and double your swimming

✅"Building the Perfect BUDS student" 🎬TFR 129 Stew Smith & Jeff Nichols 🎬10/29/18 Monday ▶Timeline: Teens 🎬Example is 12 year old wants to be BUDS student 👉Things change but foundation helps 🎬Ex: Stew had athletic history 👉Dont be in rush to get in 🎬Ex: Football players are red shirted at age 18 👉Bring swimming into as a must 👉Martial Arts & Calisthenics are good to add 👉Get good coaches in sports for weight training 🎬Ex: Find biggest oldest guy in the gym to ask questions to ▶Timeline: College 🎬Ex: College Football athletes have no off-seasons 👉Not everyone will play college sports 👉Facilties are available for you 👉You have time to train in college 👉Find out what your weaknesses are. Take the PST & tailor your weaknesses 👉Get your body used to Load bearing challenges of BUDS ▶Let the body mature 👉Its not lack of maturity its lack of biological capacity & capability 👉Recommended is play multiple sports 👉Choose sports that have outdoor aspects like weather & climate 🎬Ex: Jeff wanted to play multiple sports Work on swimming & running in off season 🎬Top 3 sports BUDS students played: 👉Swimming is top choice 👉Wrestling & Jiu Jitsu 👉Football & Lacrosse ▶Manage time & effort & mature 👉20-23 is good age 🎬Wake up early 🎬Train hard 🎬Dont skip meals 🎬Commit to a job 👉Become a good team player by sports 👉Take instruction & negative feedback 🎬Mature & be an adult 👉Graduate high school 👉Graduate 2 year degree to mature 👉Keep yourself accountable ▶Fitness 🎬Focus on what you need to improve 1st the most ◻BUDS has weekly: 🎬2 mile ocean swims 🎬4-mile timed runs 👉Dont let your running & swimming be inefficient 👉Dont be too much cardio or strength training ◻A perfect PST is: 🎬100 Pushups 🎬100 situps 🎬20 pullups 🎬Sub 8:30 Run & Swim 👉Be in condition strong enough to last past bootcamp 👉Dont focus on swimming or running too late ▶Have strength foundation 👉Get at 1.5x of bodyweight 👉x1.5 on bench over 20 reps 👉Double digits on 20lb pullups 👉Overhead lunges with plate over head 🎬Lifts to be good at: 👉Bench, Squat & Deadlifts 👉Split squat & lunge positions 👉Lots of Pullups& strengthen back ✅Final advice 👉Take it a bite size at a time 👉Have a longer 1 year span to train 👉Acquire capacity to train at the level of BUDS 👉Allow time to make mistakes & deal with over injuries 👉Shape behaviors to be prepared

✅"The Older Guy preps for BUDS" 🎬TFR 112 Stew Smith & Jeff Nichols 🎬7/6/2018 Friday ▶Overview on older guys 👉There are Misconceptions with older guy 👉25 year olds with a mindset is favorable 👉Older guys should have a starting point relating to specifics in training 👉Be honest with yourself on weakness 👉BUDS has a performance standard for all ages alike ✅Aspects ▶Recovery time 👉Younger guys have lower recovery time 👉"The body better communicates your needs" ▶Support system 👉Some older guys could have mileage from prior training 👉Older athletes have more mental percentage ▶Growth 👉Older guys are fully grown 👉Younger athletes are still growing ▶Schedule 👉Arrange 2-a-day workouts between job time ▶Perspectives & preparation 🎬1.) Practice your weaknesses 🎬2.) Preparation is key 🎬3.) Have incremental changes 🎬4.) Be specific for & to the training 👉Simulate log PT with sand bags 👉Do long swims & rucks ◻Two perspectives: 🎬1.) Guy who makes it: "Done at BUDS at 6pm" 🎬2.) Next guy is exhausted mentally at 6pm: "Im so tired this sucks" ▶Age gaps 👉BUDS allows 10 years to apply [17-28] 👉There are comparisons between sports & tactical athletes 👉23-28 in sports are highest performers 👉There will be guys at the teams in 30s & 40s 👉Older guys need more self care 👉BUDS human performance is building more resilient warriors ✅Final keys ◻Work on weaknesses ◻Prepare ◻Recovery ◻Create a timeline 🎬Jeff feels better now at almost 40 than he did at 25 because he listens more. Jeff doesnt miss training days off injury. He now focuses on power of recovery 🎬Stew advice: 👉1 day off a week 👉Good sleep 👉Mobility day

Can we get the underwater view too? Would be helpful

Very well said

✅️NOTES: "Common Mistakes in Spec Ops Preparation & Training" 🎬TFR 235 Stew Smith & Jeff Nichols 🎬7/27/23 Thursday ▶️Learn from mistakes 👉Get better & smarter 👉Many people make common mistakes 👉Learn self-correction 👉This can be applied to any goal 👉Issues are lack of research ▶️Walking into recruiter office with no prep 👉Be able to pass PST 👉There are 2 demographics 🎬1.) Motivated in group setting 🎬2.) Mant show up with misunderstanding of consuming information without putting in work ⚠️Issue is no application of work ▶️Some people can endure everything 👉They have backgrounds in working & farming & school 👉Most young people are not prepared 👉Many days you will be way tired in selection & cold, wet, hungry & uncomfortable 👉You must have a why ▶️You must act more & put in work 👉Dont conceptioulize ideas & just think 👉Access mental toughness in action 👉Your body will fight you & tell you no 👉Test of discomforts are overcome in preparation ✅️Assess your weakness 👉Dont double down on strength 👉Coach yourself in mental moments 👉Evaluate Athletic history 🎬Ex: Dont just train to be best swinmer or runner but bad at rucking 🎬Ex: Jeff had Athletic history & training to help Stew did workouts that sent him to happy place 👉People visualize what they think the job is 🎬Ex: Evaluate what happens at BUDS ⚠️Its not just mental its durability ▶️3 phases to think about 🎬Phase 1: Not accepted without PST 👉People get stuck here often 🎬Phase 2: Get through training. Train your body for selection 👉This can be 2-3 hours a day 🎬Phase 3: Lifting heavy & tactical fitness ▶️Be structured & focused 👉Have high intense quality training & schedule 👉Do your best 6 months out 👉There's a time to take your recovery 100% seriously when in daily kife 👉Get good sleep, train hard x2 day, stay busy in the zone & work 👉Take advantage of preparation 👉Training will demand recovery ▶️Choose a timeline 👉Chart your progress 👉Test 1 PST parameter every week to see if overtraining or undertraining 👉Dont get hurt 6 months out with outrageous tests or trials 👉Focus on 6 min pace for 1.5-2 miles & 7 min pace for 4 & 6 mile timed run ✅️Final points 👉Dont stop being self critical 👉Make adjustments & improve & assess & test yourself. Dont guess your performance 👉Assess if you have conditioning or technique issues 👉Be a student of the process 👉Dont ask basic questions. Know those 👉Have an understanding more methodical of the entire pipeline ⚠️80% attrition is due to being ill prepared 🗡Work hard, be consistent & do the right thing 👉Dont compare yourself in certain stats in numbers to others 👉Gain knowledge, notice mistakes & gain wisdom

▶Dynamic stretching vs static 🎬Dynamic stretching as warmup 👉Few pushups, butt kickers or running 1 mile 🎬Static stretching is best for post-stretching 👉Sometimes static is needed as Warmup

▶Running advice over 4 miles 👉Practice running increase 👉Add mile & half per week 👉Find ways to add volume logically

▶PST advice 👉Drop a cycle & focus on the PST 🎬Use Book: "Spring training" or "Seasonal Tactical training" 🎬Solution: Do Block training: 3 weeks of PST program & stop & do 1 week of lift cycle

▶Dont burn yourself out 👉Get in some technique or lower stress workouts 👉Fire parasympathetic system over sympathetic 👉Use mobility weeklong schedule if needed 🎬Article: "The balance of life & stress"

▶Stress tips overview 👉Life is filled with it 👉Personal, family, work 👉It needs to be dealt with 👉Avoid burning the candle ⚠Some people try & workout it off

who can i get your books for free

▶️Army preparation assessment course 🎬There are no tips & "hacks" 👉1.) Work on mobility & programs 👉2.) Your Athletic history matters 👉3.) Work put into preparation matters

▶️Build Consistency with programs 👉Start with motivation to get the program set 👉Motivation does not last everyday 👉Create habits while motivated 👉Set habits to a time schedule 👉Eventually youll be into habit forming discipline

▶️PT advice to crush fitness tests & maintain volume 🎬Article: "My 3 Favorite Workouts to Crush Fitness Tests" 🎬Do one Every other day to maintain your goal & volume 👉1.) Pyramid 👉2.) Max reps w/Limited rest 👉3.) Superset

▶️Pullup increase tips 🎬1.) Try normal volume: Cut volume in half 🎬2.) Add weight vest: Max reps burnout 🎬3.) Add a weight lifting cycle 8 weeks 👉Heavy pulldowns 👉Bent over Barbell rows 👉Deadlifts

▶️Tactical fitness tips 👉Be good at everything not just 1 aspect 🎬Example: Not just swim, run or lift alone 👉Double down on mental toughness 👉Weakness will be exposed 👉Dont double down on a strength 👉Dont ignore weakness 👉Stick to "goal-paced" goals 👉Dont neglect warm ups

✝️Steps to get started ▶️Assess yourself 👉How long have you been training 👉What's your background 👉Factor in health & wellness status with doctor ▶️Workout out leads to better choices 👉Nutrition choices 👉Sleep on time 👉Leads to constant discipline ▶️Start small 👉Add movement to your life as beginner 👉#1 goal at first is to start moving 👉Add mobility days to recover

So I have been practicing the css. I hurt my shoulder after 30 min...When I pull is my arm bent or straight? I'm thinking I'm not using enough lats. thanks

How long should you be able to hold your breath going into buds?

Hey stew smith looking for advice to swim css more effectively would I be able to send you a vid for critique I’m in the development program for pararescue and I’ve already dep’ed in

Sir Stew if you change to "Dynamic Microphone" it will block all background noise & only cover 5 ft radius of you. Condenser mic grabs background noise. Dynamic has ability to Reduce ambient noise. Most dynamic mics capture sound within a medium frequency range. This makes them less likely to pick up unwanted background noise or feedback. Thanks to this, they're a great choice for broadcasting and podcasting.

✅️Stews IT band modality ▶️Process: 👉Took 5 weeks to heal 👉Ramped up running 👉Added swimming with fins at first x1 a week ▶️Modality: 👉Warmup on bike 👉Foam rolling 👉Massage below knees w/ massage tool 👉Car buffer ▶️Causes: 👉Ramping up rucking, swimming & running too quickly 👉Weak glute medius ▶️Exercises to strengthen Glute Medius 👉Dirty dogs 👉Donkey kicks 👉Side leg raises 👉Band walking side to side

✅️Improve rope climb: 👉Hanging from pullup bar 👉Deadlifts 👉Farmer Walks 👉Rope climbing 👉Towel pullups

▶️Reason for fitness in career: 👉When your job is to save lives your fitness is important. You make time to workout. Your tactical fitness will either result in danger or living in your career. If your job is saving lives and workout and also so you can be good to your team

⏳️ 1:15 - 5:37 At SF you cannot enter the Q-course until age 21 ▶️Stew said: "Teenagers have no business going to BUDS. The majority of attrition is un-prepared teenagers. Prove you are tough & mature. He is proven wrong often" 🎬"A fact is information without emotion. An opinion is information plus experience. Ignorance is an opinion lacking information. Stupitidy is an opinion that ignores facts"

▶️Stew Smith Quotes: 🎬"You never think about quitting when you think about winning" 🎬"Live to compete, not just survive" 🎬"You will either be strong & in pain or weak & in pain" 🎬"Programs work if you do" 🎬"A fact is information without emotion. An opinion is information plus experience. Ignorance is an opinion lacking information. Stupitidy is an opinion that ignores facts"

▶️ 36:30 - 37:15 Running breathing tips Stew Smith 🎬Learning to breathe helps you be better runner & lay off pains. Use electrolytes 🎬Stew does this for running,: 👉3 steps of inhale 👉Transition stride 👉Exhale for 3 steps

🎬 34:23 At 45 Stew has "toast" hips and created mobility day. Hold Injuries were felt. He has an article called "Don't skip mobility day". Its not really a "day off" as they do swimming, treading & pool work. His mobility was: 👉5 min biking or elliptical 👉5 min stretching & foam rolling 👉Swin sessions with dynamic stretching in chest deep water

⏳️ 33:30 to 35:00 🎬Exhale out from nose or mouth? ▶️Stew was doing 4,6,8,10,12 strokes on a pyramid 👉He did inhale in nose and out of mouth for 5 strokes per breath 👉For 8-10 strokes he exhaled on nose after a breath & lasted 8 strokes. 👉The other was (for 10 strokes) 5 strokes on breathehold & last 5 strokes exhale

I just try to keep up with Iron Wolf.

I have all 4 books and I love it 💪🏾

The last 2 years, I've typically used your cals and cardio and add in swimming after I open my pool. Runs I scale down. The summer heat typically gets me out of zone 2 faster.

I miss those days of running in Marine Corps boot camp.... San Diego to MCRD....Mt. Mother Fu--er...."78"

Good morning sir..... Watching again from North Carolina...

How would recovery apply to age? As in.. is the decline in recovery speed/efficiency linear or exponential as you age?

Maybe we’re all different in how we age (I’ll be 61 in September) but in some ways I’m in better shape now than I was in my 20s, because back then I mainly lifted weights whereas now I still lift weights but I do A LOT of bodyweight training like high rep burpees. I no longer do one rep max lifts like I did in my 20s because I realize that they are useless as a measure of peak fitness. Being able to do 100 burpees in five minutes is a way better measurement of fitness than being able to bench 405lbs for one repetition in the bench press.