By: StewSmith.com

About the Author – Stew Smith CSCS Stew Smith is a former Navy Lieutenant (SEAL) who graduated from the United States Naval Academy and Basic Underwater Demolition/SEAL (BUD/S) training. He has been personally training, testing, and writing workout books and ebooks that prepare people to ace fitness tests for over 25 years now. About the Author – Stew Smith CSCS Stew Smith is a former Navy Lieutenant (SEAL) who graduated from the United States Naval Academy and Basic Underwater Demolition/SEAL (BUD/S) training. He has been personally training, testing, and writing workout books and ebooks that prepare people to ace fitness tests for over 25 years now. People from all. Pullup bars, Log PT, TRX, UK Gear shoes - good gear StewSmith is a former Navy SEAL and current fitness writer/trainer for military, special ops, law enforce.

Here is the new breakdown to clear up any confusion with the changes in USMC RECON and the new structure of MARSOC.
RECON still exists! They have simply rearranged the Force RECON teams into MARSOC and the Battalion RECON missions have been largely unchanged. See the details at Camp Pendleton’s Basic RECON Course. But in a nutshell, all future RECON students must attend BRC – BASIC RECON COURSE. You can still do this as a new Marine but you must first qualify after Boot camp and School of Infantry (SOI). The link above will describe the standards that a RECON applicant must adhere to before joining the Marine Occupational Specialty 0321 (RECON Marine). RECON Battalions remained as part of the USMC Divisions and continue to perform missions for the deployed USMC commander. BRC is open to Marines and Navy Hospital Corpsman.
Here is a brief history of USMC RECON and MarSOC:
In recent history(1990s-2005), Recon Battalions were Division assets and focused primarily on Amphibious/Ground Reconnaissance and Surveillance missions. This included both green side and urban R&S.
Then you had the Force Recon Company, which was a completely separate unit that was a Marine Expeditionary Force (MEF) asset. They were primarily the Close Quarter Batlle (CQB) platoon and had a deep reconnaissance mission set. In reality, as much as no one really wanted to say it, Force was the senior unit. Guys would start off in Bn Recon and then move over to Force (Not always, but that's the way it generally worked).
Now enter MARSOC. In 2006, both 1st and 2nd Force Recon Companies became MARSOC. MARSOC was built on the backs of the RECON community and took many of the RECON operators. Since then, the attitude at MARSOC (At the senior Officer/Enlisted level) has become one of animosity towards 0321's. So the Force Companies went away and weren't stood back up, in name, until like the 2009/2010 timeframe. There was a lot of transition and name changing during that time.
So here's what we have right now as of 2012:
There are three Recon Battalions.
- 1st Batt is out at Camp Pendleton, CA.
- 2nd Batt is out of Camp Lejeune, NC.
- 3rd Batt which is out at Camp Schwab, Okinawa.
The Battalion is broken down into three Companies (A, B, C) the Force Recon Company, and a Headquarters and Support Company (H&S ). Recon Battalion is controlled by their respective Marine Division and support the Marine Expeditionary Units (MEU) with a Recon Plt. Additionally, the Battalion had been doing deployments for the Division directly to support OEF and any other taskings from the Marine Division.
The Force Recon Company supports the MEU's and is Operationally Controlled by the Marine Expeditionary Force (The Parent Command of the Division). However, Force is still administratively controlled by the Recon Battalion and pretty much still gets tasked by the Division.
Recruiting Programs for Enlisting into RECON:
There is still the 0321 enlistment program. Here's what it will look like:
- Bootcamp-13 weeks
- Infantry Training Battalion, Basic Rifleman Course-12 weeks, either at SOI-East or SOI-West
- Report to Marine's Awaiting Reconnaissance Training Platoon (MART Plt) - This is the new RIP (RECON Indoc Program).
It's a semi-formalized course that is taught at the BRC Schoolhouse at Camp Pendleton. Students will be in MART for anywhere from 4-8+ weeks. A lot depends on the student, how many seats are open in the next BRC class, etc. This is a prep course (Similar to BUD/S Prep Course) and also a place for guys that get rolled back to go and wait for the next course to start.
- Basic RECON Course - BRC - Twelve weeks of advanced training that is challenging both physically and mentally. The course is located at Camp Pendleton with the exception of a two week Amphibious Phase in Coronado on the bay side of the Naval Amphibious Base.
There is also a pipeline that is setup so the RECON candidates will go to BRC, then to Airborne, SERE and Marine Combatant Diver Course in Panama City.
The RECON PFT is more involved and in-depth. Here's what the new Reconnaissance Physical Assessment Test (conducted Annually):
It will be broken down into 2 separate tests. The first test is the RPAT and the second test is the SOCOM Dive Screener (Aquatics Confidence Test).
The RECON candidates start off with the standard Marine Corps PFT and CFT.
RECON Physical Assessment Test (RPAT) - 500 yd swim, pushups, situps, pullups, 1.5 mile run in boots / pants, 12 mile 50 # ruck, and two USMC obstacle courses.
RECON Aquatics Competency Test (RACT) - This is a variety of skills required of any Special Operator. To prepare practice swimming underwater 25m, treading water with no hands, floating, bobbing, tying knots underwater (bowline, clove hitch, square knot, right angle knot, figure 8 knot, drownproofing feet / hands tied, standard Navy drownproofing entering water from height, inflating blouse / trousers to float for 10 minutes, and entering water with full load of gear and remove gear after submerging.
RECON MISSION: The mission of Force RECON is to “conduct amphibious reconnaissance, deep ground reconnaissance, surveillance, battle space shaping, and limited scale raids in support of the Marine Expeditionary Force (MEF), other Marine air-ground task forces, or a joint force.”
All future RECON students must attend BRC – BASIC RECON COURSE taught at the School of Infantry (SOI) West RECON Training Company in Camp Pendleton, CA. The Basic RECON Course consists of three phases:
Phase 1 is four weeks long and focuses on Marine individual physical skills such as running, high repetition PT, obstacle courses, ocean swims with fins, rucking, land navigation, helicopter rope suspension training, communications and supporting arms.
Phase 2 is three weeks long and concentrates on small unit tactics, mission planning and includes a nine-day exercise in full mission profiles.
Phase 3 is two weeks and focuses on the maritime mission. Held in Coronado, CA, the Marine will conduct amphibious reconnaissance, boat operations and nautical navigation.
You can still try out for RECON as a new Marine recruit, but you must first qualify after Boot camp and School of Infantry (SOI). The RECON applicant must adhere to the following standards before joining the Marine Occupational Specialty 0321 (RECON Marine):
· US Citizen, score 105 or higher on the General Technical portion of the ASVAB
· Completed Infantry Training Battalion (enlisted Marines)
· 3rd Class Swimmer Qualification
· Score at least 225 on your PFT by Phase 1
· No color vision deficiencies
· At least 20/200 vision
RECON Battalions remained as part of the USMC Divisions and continue to perform missions for the deployed USMC commander. BRC is open to Marines and Navy Hospital Corpsman.
For more information see the RECON Websites listed in this article.
'This is a commercial site and not affiliated in any way with the Federal Government - The use of the words USMC or MARSOC does not imply nor infer any endorsement, either explicit or implicit, by the Federal Government or any military unit'
Download the E book NOW at the link: USMC RECON Twelve Week Workout Plan

The Complete Guide to Navy SEAL Fitness
Featuring The 12 Weeks to BUDS Workout

People young and old have been using The Complete Guide to Navy SEAL Fitness - Twelve Weeks to BUD/S workout. The program has evolved to include a beginner and an intermediate section in its third revision as well as the infamous Twelve Weeks to BUDS workout. Much of the update is due to the recent changes in recruitment for SEALs, EOD, SWCC, and Rescue Swimmers in the Navy. See recent recruiting changes at How to go Navy Special Warfare / Operations article.

Also check out - So You Wanna Be A Frogman article.
The Navy SEAL program is still as tough as it has ever been, even though the Navy needs more SEALs. The good thing about the SEAL community is that it does not make BUD/S easier when it needs more SEALs, but better prepares them with mentors around the nation and pre-BUDS training after boot camp. Now the SEAL training pipeline takes you out of boot camp and into a 6-8 week training course to prepare you for BUD/S (again) as boot camp will degrade your abilities a bit - but consider it a deload phase / taper.. All you have to do is workout everyday at BUDS / Prep! Sounds like a great way to earn a pay check if you ask me!!
The 12 weeks to BUD/S workout is designed to help students ace the Navy SEAL PST of 500yd swim, pushups, situps, pullups, and a 1.5 mile run, plus most of the challenging / graded / timed events at SEAL training. I call this getting TO BUDS. However, there are many workouts that prepare you to also get THROUGH BUDS. For example, 99% of your swims at BUD/S is with fins and your 4+ mile runs are in boots. The book reminds you to be swimming and running with these to prepare your legs for the miles of both events. Also you will be doing hundreds of repetitions of pushups, pullups, abdominal exercises like situps and flutterkicks in your workouts. It helps teach your muscles to have that kind of endurance to handle multiple sets of high repetition exercises.
Common Question: can I add weights to the 12 Weeks to BUDS?
There are no weights in the 12 week program other than the light weight shoulder routine that is mysteriously omitted from the pictures / explanations (sorry - long story). My recommendation has been to only use weights with this program IF you need them. Meaning, if you are an endurance athlete and really have no power / strength training in your history, then I would supplement with weights in a periodization style routine.

Getting TO and THROUGH BUD/S

I have typically added weights into my year round routine for a 12-16 week cycle and increased the weights, reduced the reps of calisthenics to take a break from the high repetition exercises during this time. I call it the Tactical Fitness Seasonal Periodization System. It has enabled students and myself to maintain high levels of fitness year round. You do have to keep up with the running and swimming routines as well however, IF you are preparing for BUD/S.
HOWEVER, if you are a power - strength guy who thinks a 1.5 mile run and a 500yd swim is long distance, then I would lay off the weights and focus on your cardio / high rep routines (12 week program). To make that transition that you need to succeed at BUDS or any other Navy Spec ops training like dive school, SAR swimmer school, and SWCC takes some time - perhaps more than a year to be truly prepared for the miles of running you will be doing at BUDS.
Order the book now! This product is an annual favorite with an average of 85% of BUD/S graduates stating they used this program to prepare for SEAL training.
Comments from CGTNSF users:

'A friend of mine in Army SF recommended to me your book, Complete Guide to Navy SEAL Fitness and I just want to say that it is amazing. It pushes me physically and mentally every day. When I first started I couldn't do more than 30 pushups, 50 situps, 5 pullups, nor could I even swim, and running was certainly not one of my hot spots. After using your 12 week program one time, my scores have improved vastly. 75 pushups in 2 minutes, 85 situps in 2 minutes, 16 pullups in 1minute, 9:50 500m swim (which isn't bad for never swimming until the age of 21), and 9:00 1.5 mile run. I'm going to keep training hard until I reach your recommended scores prior to entry into Navy SEAL BUD/s. I just want to say thank you for you awesome workout program. I'm not going to stop until I reach my goals and then some.... I credit you with my success thus far. Take care sir.'
'Just a few words about your Navy SEAL Fitness book: In December I passed your 4-week IM workout. And I was amazed about the progress I made. My overall physical fitness has grown around 30 %. For example: 1.5 mile running in boots from ~14:00 min to 11:20 min 500 yd swimming using sidestroke from ~15:30 min to 10:30 NO KIDDING! And the same results for my upper body strength and stamina...I got rid of 8 lbs of fat. And that was only 4 weeks! Now I decided to go further with the 12-week to BUD workout. Will be very hard I am sure, but worth on it. So I can say no other than HOOYAH for YOU!'
PST scores pre intermediate workout:
500 yard swim-10:39
Pushups-56
Situps-69
Pullups-15
1.5 mile run-12:00
PST scores post intermediate workout
500 yard swim-9:21
Pushups-70
Situps-84
Pullups-16
1.5 mile run-9:51
Now to the actual 12 weeks to BUDS!!!

Many more testimonials...

Do You Want my REAL TIME Seasonal Periodization Training - Delivered Weekly?

Get Weekly Unpublished Workouts Tested and Evaluated by local
Stew Smith Training programs.

Join the Online PT CLUB:
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If You Need a More Personalized Approach to Fit Your Needs, Goals, Time per Day, Days per week, Facilities, Abilities, etc...Try Online Coaching

Over weight? Out of Shape? Not meeting personal and professional standards of fitness and health? Try some one - on - one personalized assistance with your training goals and consider Online Coaching by Stew Smith CSCS. No matter what your goals, you and Stew will create a program together that works for you.

Or Questions? Just email me at Stew@StewSmith.com

Or Try Workout Programming Specifically Designed for any Tactical Fitness Goal:

Which Program is Right For Me - Special Ops Candidates

EBOOKS and BOOKS

Navy SEAL Workout Phase 1 Beginner Weeks 1-9
Navy SEAL Workout Phase 2 - 3 - Intermediate Weeks 1-12
Navy SEAL Workout Phase 4 Grinder PT - Four weeks before Hell Week

Stew Smith Recon Workout Pdf 2

Navy SEAL / SWCC, EOD, Diver Program Series-Phase 1is what I call a beginner guide, but it is still challenging. It is geared toward those who are scoring minimally or failing their Navy PST test - 500yd swim, pushups, situps, pullups, 1.5 mile run. It is easier thanThe Complete Guide to Navy SEAL Fitnessand a good prep course before attempting it.

Phase 2 and 3 of the Navy SEAL / SWCC, EOD, Diver programis about the same level of intensity asNavy SEAL Fitnessand is also a good follow-up plan afterPhase 1.

Phase 4 ot the Navy SEAL Key to Mental Toughnessis by far my toughest workout ever created. It resembles a day of BUDS, complete with 'wet and sandy', runs after eating, high rep punishment push-ups, 4 mile timed runs, 2 mile swims with fins, log PT simulation, and even a HellWeek Simulator with 3 workouts a day.

BOOKs
Navy SEAL Weight Training Book
Complete Guide to Navy SEAL Fitness Book

Stew Smith Workouts Pdf

It depends:The Complete Guide to Navy SEAL Fitnessis a classic and focuses on high rep calisthenics and running and swimming base. You will build up your running over 12-18 weeks to 20 miles but very fast paced focus on both the 1.5 mile run for the PST and the 4 mile timed run for weekly run test at BUDS. If you are an athlete with a strong power / strength background in lifting and not running or swimming,Navy SEAL Fitnessis ideal for you. IF you need some place to startNavy SEAL Fitnessis ideal for you as well because a calisthenics base / running / swimming progression is a good place to build a foundation. Though you will likely need to spend some time in theNavy SEAL Weight Training BookOR ifNavy SEAL FItnessis too challenging, go withNavy SEAL SWCC, EOD, Diver, PST Phase 1 Workout. Phase 1 is a good starting point if Navy SEAL Fitness program is too tough.

Navy SEAL Weight Training- This is part two (winter lifting phase) of my SEAL Prep program. If you have done theNavy SEAL Fitness (12 weeks to BUDS)program a few times and need a break, this is the next program that integrates lifting with the Navy SEAL Prep training.

Stew Smith Recon Workout Pdf 2016

Special Ops– Most of my programs tend to focus on getting TO and THROUGH a specific tactical training program. So you may see a mix of all the seasons in some of these books, but if you are training long term, you can take advantage ofSeasonal Periodizationand save yourself some of the over-use, long term pains that tend to follow many of the tactical preparations - especially on the spec ops level of training.
Start training today with workouts that focus on the specifics of getting to and through tactical profession training from firefighter, police, swat, military to special ops. We have programs to help you get TO and THROUGH training.

Seasonal Tactical Fitness Programs

Especially These That Are Used For Local Spec Ops Candidates Last Year

Tactical Fitness Series-Tactical Fitness,Tactical Strength, andTactical Mobilityis an ALL-encompassing program that focuses on lifting, calisthenics, run, ruck, swim, speed, agility, and flexibility / mobility. Many people focusing onUSMC (OCS, RECON, MarSOC)Army Ranger / SF,Air Force Special Warfare,SWAT / Federal Law Enforcement, andNavy Special Warfarehave done very well focusing on theTactical Fitness Seriesand developing themselves into an all-roundTactical Athlete.

The Warrior Workout Series- If you are solid with making your own workouts, but need some ideas. This three part series has 300 workouts (100 / book) to pick from focusing on all the elements of fitness and training programs. Each book is organized with periodization cycles in mind along with calisthenics only, weights / calisthenics mix, cardio options and more.Warrior Workout 1 - Warrior Workout 2 - Warrior Workout 3.

AtStewSmithFitness.com- List of Products and Services

1. Podcasts and Swimming Videos at Youtube.com page
2. Books and eBooks in PRINT
3. Stew Smith Fitness Club membership site
4. Online Coaching