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    Fitting Fitness into a Busy Day of Public Service

    Stew Smith CSCS, former Navy SEAL Joins Forces with PoliceLink.com as fitness adviser / writer. I am pleased to start writing a fitness column for PoliceLink.com that will enable me to communicate with law officers on a regular basis, but also, I hope to assist our Heroes of Tomorrow and today with maintaining their fitness level and career longevity. It is ...
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    Safe Running During The Hot, Dry Summer

    With the long days of summer, there are more daylight hours in which to exercise. Many people focus on running and outdoor activities. These days, though, it may be best to stay indoors and do another type of workout instead of breathing polluted air during strenuous cardio activity. In an email this week, I was asked about running during the summer, ...
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    Tough Love to Motivate...

    _Stew,_ _I’ve been reading your articles and you have some great tips on how to lose weight. I am a 34 year old mother of two, am 5’8”, and have been fighting an extra 30-40 lb for the past two years. It seems that everything I try ends up in failure. I am afraid I am locked in an infinite cycle ...
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    Interval Training: What is It and How Do You Do It?

    Last week, I received an email asking if interval training was a good way to improve speed in your military PFT run. The answer is absolutely. “But what exactly is interval training and how do I determine what speed I should train?” the question continued. There are some general formulas that can help you determine where you should be, but I ...
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    The Need for Speed and Endurance

    With battles in an urban environment becoming a part of daily life for both overseas troops and our own police officers here in America, the need to speed programs have never been more applicable to today’s civil servants. There is a need for speed in the military and law enforcement professions. More and more agencies around the United States are adopting ...
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    Fitness Gear: Stew Smith's Recommendations

    I often get emails from beginners starting to exercise or officers who are avid trainers asking about what are some of the things I like to use, wear, and even listen to when exercising. Here are a few of the many things I like to use. I have been searching the fitness business world for places to put my logo on ...
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    Fit to Serve? How Can I Best Serve My Country?

    The email that prompted this week’s article was from a young man contemplating on joining the police force, yet he is not quite sure to go local, state, or federal law enforcement. Arriving fit is his plan, but “how fit do you need to be a police officer”? Here is his question: What is the overall physical fitness level of the ...
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    Mixing In Calisthenics With Lifting Weights

    Here is an email I get often from people seeking to improve calisthenics scores in PT tests. Either they ask to do pull-ups, pushups, dips, etc every day or how to mix them into a weight lifting program. Here is what I recommend: Hi Stew - I really enjoy weightlifting three times a week. I was wondering if I can do ...
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    Fighting Lower Back Pain At Home

    Our back side (posterior) of the body sustains a majority of the injuries mainly because we neglect major muscle groups such as rear deltoids / upper back, lumbar region (lower back), as well as hamstrings. These three weaknesses create front / back imbalance of strength and flexibility and lead to the three most common injuries in active as well as inactive ...
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    PFT: Train for the Transition

    This week I received an email from an officer who writes: Every time I take the PFT, I ace the PT part but my run is much worse than if I ran first. Does the PT take that much out of me that I cannot run my normal pace had I not done the PT first? As with any test, you ...
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    Can You Die if You Drink too Much Water?

    This week, a concerned Army Reservist asks, “I have heard about people dieing of drinking too much water. Is this possible?” This is a great question because so many times this issue is taken out of context causing people to stop drinking water altogether. When you read about people who die or get kidney damage “from drinking too much water” you ...
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    Situp and Curlup Tips

    This week’s article deals with a portion of the physical fitness test found in every branch of service and law enforcement agency. This is one element of the test that many people either barely pass or just fail. The sit-up or curl-up is also the easiest exercise to score maximum points for, but you must practice this exercise several times a ...
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    Pull-Up Tips

    This week, getting better at pull-ups is the subject of many people’s concern. As with the Pushup-Push Workout (linked below), this idea makes little sense physiologically, but it works. You never want to have an extended period of repeating the same exercises day after day, but you can do this workout for ten days, rest for three or four days of ...
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    Prepare for Military or Law Enforcement Indoctrination Training

    This week, a typical email crossed my desk and I realized that I have not devoted an article to answering this question fully. There are several articles in the Article Archive that will help you with running speed, endurance, pushups, situps, and pullups but here is a comprehensive answer to the age-old question – “What do I need to do to ...
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    Swimming with Fins – Preparing for LEO Special Ops Training

    Swimming with Fins – Preparing for LEO Special Ops Training
    This week, I received a frequently asked question about swimming with fins. Swimming with fins during rigorous military training like BUD/S, Coast Guard HRSS, Air Force PJ, or Public Safety Divers and some law enforcement SWAT programs is required in open water tests. My philosophy with teaching swimming is “a picture is worth 1000 words, but a moving picture is worth ...
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    Working Out for Retirees

    _I am a 61-year-old retired officer and used to be in good shape but after a desk job for the past several years you can imagine the rest. Do you have any weight loss / fitness advice for some one like me?_ Thanks for your career of service sir. I do have some advice for you that will help you get ...
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    Police Fitness: Adding Balance to Your Life

    Police Fitness: Adding Balance to Your Life
    This week, an email from a physical therapist in the Navy asked me about training people to have better balance. He states, “One of the biggest culprits to injury as we age is falling or losing your balance. Do you have any plans for folks to gain balance or better stability?” Great question! When training athletes, one of the most important ...
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    Be Careful With Your Shoulders (In Life and in Training)

    This week, a military man into bodybuilding emailed me about his recent shoulder injury. It seems sometimes life throws you a curve ball every now and then and freak accidents can occur at the strangest of times. He writes: _“I am an avid lifter. I lift all the time and have done bodybuilding competitions, so you would think I would be ...
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    Achieving Goals of Fitness and Health

    Nearly on a daily basis, people young and old confide in me with their fitness goals. Too many of these goals are extremely broad and lack focus and many are too narrow in scope and require more elements to succeed. For example, broad goals are “getting healthy again” or “losing weight”. These can require some to stop over-eating, smoking, drinking soda ...
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    Training For The Coast Guard Special Ops DOG

    /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin:0in; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:12.0pt; font-family:"Times New Roman"; mso-ascii-font-family:Cambria; mso-ascii-theme-font:minor-latin; mso-fareast-font-family:"Times New Roman"; mso-fareast-theme-font:minor-fareast; mso-hansi-font-family:Cambria; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi;} I have been asked by a few future Coast Guardsmen about the new fitness test utilized by DOG.  First of all, I had to figure out ...
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