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  • +13

    Sleep: The Best Training Routine

    Sleep... How important is it to those who exercise often as well as to those who do not? Scientists have been studying sleep patterns for decades, so there is plenty of research on the importance of sleep in our daily lives. Sleep also affects performance in between workouts during high intensity training programs like military and law enforcement training. I guess ...
    Rated +13
  • +25

    Fitness: It's 90% Mental

    Have you ever heard of this statement? Often it refers to challenging military / law enforcement training programs. The first time I heard the saying was at SEAL training and I never quite understood what it meant at the time because it felt like 100% physical at the time. I promise you this. It does not refer to 90% mental being ...
    Rated +25
  • +4

    Working Out But Failing To Finish Off Those Final 10 Pounds?

    Here is an email from a man you likes to exercise as much as myself, but just cannot drop that last bit of fat off his stomach area: Stew - what gives? I have been busting my butt for years working out with running, calisthenics, weights nearly 5-6 days a week and still have trouble around my mid-section. I am in ...
    Rated +4
  • +2

    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 ...
    Rated +2
  • +5

    Police Fitness: Is It Really Needed?

    Here is an email from a distinguished military and law enforcement officer concerning physical fitness testing in military and police professions. He writes: _Stew - I like your programs and articles but what is the big deal with physical fitness testing? Do you really think that maxing a fitness test is going to make you a good soldier or police officer? ...
    Rated +5
  • +3

    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 ...
    Rated +3
  • +7

    Fitting Workout Recovery Time Into an Officer's Schedule

    Fitting Workout Recovery Time Into an Officer's Schedule
    This series of emails comes from a police officer / instructor who understands the importance of recovery, but has a hard time fitting it into his training plan. We all need to actively pursue a recovery period in our high tempo training cycle, otherwise we will break down, burn out, and likely get injured over time. Here is his email. Stew, ...
    Rated +7
  • +2

    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 ...
    Rated +2
  • +9

    Fitness Standards We All Should Attain

    Fitness Standards We All Should Attain
    If you have read my articles and books in the past, you will see a common thread in all of my writings: _Surpass the minimum standards in physical fitness testing if your profession (or life) is physically demanding._ This mantra holds water with military, law enforcement, fire fighters and other public servants who daily job requirements have physical challenges that can ...
    Rated +9
  • +4

    Fitness For Cops Over 50

    Here is an email that is often received from men and women seeking to lose the "spare tire" or weight around their hips, help reducing their blood pressure, and overall just get healthier. It is a journey that can lead to many enjoyable future years if you can catch up with Mother Nature and Father Time before they catch you! Here ...
    Rated +4
  • +3

    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 ...
    Rated +3
  • +1

    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 ...
    Rated +1
  • +6

    Breathing During Exercise and Daily Activity

    This week, I received an email from an Army Soldier who was having a difficult time running a few months ago. His breathing patterns were so erratic that he was basically hyperventilating while running his two mile PFT run. Once he started breathing properly as well as exhaling FULLY, he was able to perform better in the run – not only ...
    Rated +6
  • +2

    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 ...
    Rated +2
  • +6

    Running: How Do You Find Your Pace?

    As with any cardiovascular activity if you are going to perform for several minutes or even a few hours you need to find a sustainable pace.  Here is an email from someone who enjoys running with a group but struggles with running alone: Hey Stew - When I run with my group of friends, I am always faster than when I ...
    Rated +6
  • +25

    Fitness: The Next Step After Building a Solid Foundation

    Here is an email from a military man seeking to get better at his pull-ups and pushups for an upcoming PFT for Special Ops Selection. _Thank you for the 14 day "pull up":http://policelink.monster.com/training/articles/2678-pull-up-tips and the "push up routine.":http://policelink.monster.com/training/articles/2679-stuck-on-pushups-try-the-pushup-push-workout I did it to the letter, doing on average of a 130 pull ups and 300+ pushups per work out. I went from ...
    Rated +25
  • +6

    Does Water Affect Weight?

    This week a young man asked me, "Does water affect weight?" After some digging, I realized he has been observing his mother use one of the 45 Day Plans to lose weight / get fit and this program requires the user to drink more water than they normally would - up to 3-4 quarts a day!! Most people do not drink ...
    Rated +6
  • +27

    Pull-ups: I Want to Do More - But Man They Are Hard!

    Pull-ups: I Want to Do More - But Man They Are Hard!
    The Pull-up is the great equalizer when it comes to hard exercises to master. Questions from how to do more, how to do any, how to ace pull-up fitness tests come in all the time. Over the years, we have created and used many workouts (like the ones below) to improve pull-ups, but one of the first elements you should consider ...
    Rated +27
  • +26

    Running in the Cold

    Running in the Cold
    Usually, after 8-9 months of challenging running and calisthenics based workouts (see Solstice Plan), I am ready for a few months of non-impact aerobics of indoor swimming and biking for cardiovascular workout options. However, this year, I have tested out some gear during the 30 degrees days of the past month and feel like pushing it a little during the winter ...
    Rated +26
  • +5

    Stress - Work It Out!

    In a fast paced world where the fine line of work and relaxation has been blurred with wireless technology and the development of the home office, workers as well as families have become more and more susceptible to stress-related illnesses. Stress is a natural element of our behavior and our body handles stress by injecting “stress hormones” into our bloodstream when ...
    Rated +5
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