Tactical Fitness Report With Stew Smith Podcast

Here is a group workout I do with 800+ high school recruits / candidates at Naval Academy Summer Seminar. My goal is to teach them some strategies to improve on their entrance fitness test as well as the Naval Academy fitness test:  Plank, Pushups, 1.5 mile run - taken every semester.Warmup100-meter run or 20 jumping jacks or jump rope, 10 push-ups, 10 squats200-meter run or 20 jumping jacks or jump rope, 20 push-ups, 20 squats300-meter run or 20 jumping jacks or jump rope, 30 push-ups, 30 squatsLight stretching throughout each set, focusing on arms and legs.Core ExercisesSit-ups and plank pose will be tested as part of the Candidate Fitness Assessment for admission to the Naval Academy and at the Academy each semester.The CFA consists of the following exercises:Kneeling basketball throwPull-upsShuttle run: 120 feet (4 x 30-foot runs as fast as you can)Crunches two minutesPush-ups two minutesOne-mile timed runCrunches/Situps are still tested on the CFA, and sit-ups will be tested on the Navy SEAL/EOD/Diver PS