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Stew  Smith’s  Military Fitness Workout SeriesThe Twelve Week RECON Marine Prep WorkoutWaiver of LiabilityWhat you are about to undertake is an advanced fitness program. Injuries may occur inany workout program as with this specific program written by Stew Smith. Bydownloading the program, you are waiving any liability to Stew Smith orStewSmith.com. This is a recommended program that has worked for many others. Itmay not be right for you. It is recommended that you consult a physician beforeundertaking any new fitness regimen.

Table of ContentsAbout the AuthorRECON IntroductionStretching ProgramExercises ExplainedWorkouts ExplainedThe Twelve Week WorkoutNutrition SectionPull-up assistance

Stew  Smith’s  Military  Fitness  SeriesAn S. Smith Publication / 2005Copyright 2006 by StewSmith.com LLCRevision 2011No part of this book may be reproduced or transmitted in anyform or by any means, electronic or mechanical, includingphotocopying, recording, or by any information storage andretrieval system, without permission in writing from thepublisher.Library of Congress Cataloging-in-Publication DataStew Smith ISBN 978-0-9769320-7-5SSmith Publications LLC, P.O. Box 122, Severna Park, MD21146234567890

About the AuthorFormer Navy Lieutenant (SEAL) StewSmith graduated from the United StatesNaval Academy in 1991 and receivedorders to Basic UnderwaterDemolition/SEAL (BUD/S) training, (Class182). He has written workouts that preparefuture BUD/S students for SEAL Training toinclude "The Complete Guide to NavySEAL  Fitness”  and “Maximum  Fitness"and many other military special ops and lawenforcement programs.Stew Smith writes about fitness and acingphysical fitness tests and is the founder ofHeroes of Tomorrow Fitness – an online fitness resource forpeople seeking military or law enforcement / Fire fightingprofessions. Basically - anything that requires a fitness test toenter, StewSmith.com has the answer.He is certified by the National Strength and ConditioningAssociation as a strength and conditioning specialist (CSCS)These books and downloadable manuals can take you frombeginner to a combat conditioned veteran. Let these workoutsassist you in becoming a better conditioned athlete. Thefollowing list is the published books he has written and thedownloadable manuals to his credit as well. All books andmanuals are fitness related and are simply written accounts ofhis experience as a trainer and his own athletic history.Stew  Smith’s  Published  Books /DVDsThe Complete Guide to Navy SEAL FitnessMaximum Fitness – The Complete Guide to Navy SEAL Cross-trainingThe SWAT WorkoutCommon Sense Self DefenseThe Special Operations WorkoutPrehab Fitness VideoThe Combat Swimmer Stroke DVDThe PFT Fitness Clinic DVD

General Fitness and Nutritional Guides for EveryoneThe Beginner / Intermediate Guide to FitnessReclaim Your Life - Erin O'neill Story (beginner / intermediate)Veterans Fitness - Baby Boomer and a Flat Stomach!Kids Workout - Ace the President Fitness Test / AwardThe Busy Executive Workout RoutineThe Advanced Weight Training / PT Guide (Part I / II)The Perfect Pushup BibleThe New Advanced Weights / PT / Cardio Plan - Winter PhaseAdvanced Maintenance / Recovery PlanThe Military Physical Fitness WorkoutsCombat Conditioning WorkoutNavy SEAL Workout Phase 1 Beginner Weeks 1-9Navy SEAL Workout Phase 2 - 3 - Intermediate Weeks 1-12Navy SEAL Workout Phase 4 Grinder PT - 4 weeks before Hell WeekNavy SWCC WorkoutThe Army Special Forces / Ranger WorkoutThe Army Air Assault School WorkoutThe Army Airborne WorkoutUSMC IST and PFTUSMC RECON WorkoutAir Force PJ / CCT WorkoutThe Coast Guard Rescue Swimmer WorkoutNavy, Air Force, and Coast Guard OCS WorkoutUSMC OCS / TBS WorkoutThe Service Academy Workout (West Point, Navy, Air Force Academy)The Navy, Air Force, Marine Corp Boot Camp WorkoutThe PFT Bible: Pushups, Sit-ups, 1.5 Mile RunThe Army OCS and PFT WorkoutThe Law Enforcement Physical Fitness WorkoutsThe FBI Academy WorkoutThe DEA WorkoutThe FLETC Workout - Ace the PEBThe PFT Bible: Pushups, Situps, 1.5 Mile RunThe Fire Fighter Workout

Stew  Smith’s  eBooks  are  sold  on  the  following And his published books can be found at local book retailersas well asThe NavySEAL.com – SOCOM Storewww.amazon.comwww.bn.comContact Stew Smith (Email, mail)As part of the downloadable, you do have access to email me at anytimeand I will answer your questions as soon as possible. Below are thedifferent ways to contact me for any of the products and services atwww.stewsmith.comMail and email addresses:StewSmith.comPO Box 122Severna Park MD 21146Email - stew@stewsmith.com All rights reserved. Any part of this book may NOT be reproducedwithout the permission of the author. Any unauthorized transmissionelectronic or printed is prohibited.

RECON and MARSOC IntroductionIn the past few years as the United States has ramped up it battle againstterrorists worldwide, the Special Operations community has grown andmade changes to better prepare our Special Operators to do theirmission. The Marine Corps has also changed the way they do businesson the Special Ops side of the house. With the development of MARSOC– Marine Special Operations Command, the USMC has joined forces withUS SOCOM – the joint Special Operations Command and perform avariety of special operations missions around the world to include foreigninternal defense, unconventional warfare, special reconnaissance, directaction and other missions.Here is the new breakdown to clear up any confusion with the changes inUSMC RECON and the new structure of MARSOC. RECON still exists!They have simply rearranged the Force RECON teams into MARSOC andthe Battalion RECON missions have been largely unchanged. Now thatMARSOC has been formed and manned, Force RECON is getting filledagain with new Marines, former MARSOC / Force Marines, and BattalionRECON Marines. Your USMC Spec Ops options are now MARSOC,Force RECON, and Battalion RECON.See the details at Camp  Pendleton’s  Basic  RECON  Course. But in anutshell, all future RECON students must attend BRC – BASIC RECONCOURSE. You can still do this as a new Marine but you must first qualifyafter Boot camp and School of Infantry (SOI). The link above will describethe standards that a RECON applicant must adhere to before joining theMarine Occupational Specialty 0321 (RECON Marine). RECONBattalions remained as part of the USMC Divisions and continue toperform missions for the deployed USMC commander. BRC is open toMarines and Navy Hospital Corpsman.MARSOC took both Force RECON Companies, which became the MSOB(Marine Special Operations Battalions). The West Coast MSOB islocated in Camp Pendleton, CA and the East Coast MSOB is in CampLejeune, NC. From the MARSOC Website, they state:MSOB is organized, trained and equipped to deploy for worldwidemissions as directed by MARSOC. It will consist of four Marine SpecialOperations Companies (MSOCs) and be task-organized with personneluniquely skilled in special equipment support, intelligence and fire-support.Each MSOC is commanded by a Marine Major and capable of deployingtask-organized expeditionary Special Operations Forces to conduct specialreconnaissance and direct action and missions in support of thegeographic combatant commanders.

The selection process to become MARSOC has changed significantlycompared to the replaced Force RECON training. Before each FORCERECON company did their own Indoctrination. Now all O-4 and belowpositions at MARSOC units have to go through a 3-week centralscreening that is overseen by MSOS Marine Special Operations School.It is pretty standard physical and tactical testing for Special OperationsCommunity under USSOCOM operational control.Here is a quote from a Marine LT who is considering attending MARSOCin his future. “MARSOC  likes  for  you  to  be  an  NCO  before  you  can  tryout,which means that you have to do about 3 years or two deploymentsbefore you can tryout. The tryout consists of a pool portion to see if youknow what you are doing in the water. Then you take a PFT and seebetween the two of those if you can go to the 3 week screener. They giveyou a packing list and do not tell you much more than that, you just go andhave  fun  for  3  weeks.  Similar  to  the  Army’s SFAS and BUD/S Indoc, whichscreens you prior to entering the MARSOC Training School is the goal ofthe screener. I think that it is more intimidating than anything else, as Ihear that it is physical but if you can run a 300 PFT you will do wellphysically, but you still need to be able to learn new operations andtactics.”MARSOC is quickly becoming more than FORCE RECON. There is aMSOAG Marine Special Operations Advisory Group that is two battalionsof advisor teams like the Army Special Forces ODAs (OperationalDetachment Alpha). Their main mission is FID and UW. The MARSOCcomponent staff has a broad range of officers with Recon or SOFexperience.(from MARSOC Website) The Marine Special Operations Advisor Groupprovides tailored military combat-skills training and advisor support foridentified foreign forces in order to enhance their tactical capabilities and toprepare the environment as directed by USSOCOM. Marines and Sailorsof the MSOAG train, advise and assist friendly host-nation forces -including naval and maritime military and paramilitary forces -- to enablethem  to  support  their  governments’  internal  security  and  stability,  tocounter subversion and to reduce the risk of violence from internal andexternal threats. MSOAG deployments are coordinated by MARSOC,through SOCOM, in accordance with engagement priorities within theGlobal War on Terrorism.A forward deployed Marine Officer said it best when commenting aboutthe MARSOC trained Marine,  “The  product  going  in  is  far  more advanced.It is still growing, but you cannot argue with results. They have done wellwhile deployed to Africa doing FID, and equally well in Afghanistan doingDA/SR.”

The Stretching ProgramIncreasing  one’s  flexibility  should  be  the  first  goal  beforestarting fitness / athletic activity. Increased flexibility has beenproven and debated to aid in blood circulation, prevention ofinjuries, increased speed, and range of motion. A 5-10 minutestretching program after your workout will help with sorenessespecially if you are doing a new exercise.Follow the stretching chart before and after your workout.Hold these stretches or do these movements for at least 15-20seconds each:Neck/Shoulder Stretch.Shoulder ShrugsArm/Shoulder StretchForearm StretchTricep/Lat Stretch (half moon)Chest / Bicep StretchStomach StretchLowerback StretchITB / HipHip flexor stretchHamstring StretchThigh Stretch - standing of laying on floorCalf StretchStretching and Warming Up and Cooling DownStretching is only part of cooling down. After working out, thebest way to reduce muscle fatigue and soreness is to performa light warm-up or cool-down and stretch. The warm-up andcool-down should consist of the following phases:Brief cardiovascular activity like biking, running or swimmingusually 5-10 minutes of this activity is a good warm-up or cooldown.