Retired Army Lt. Col. Nick Barringer, PhD, helps us break down some of the recent science behind training, testing, nutrition, and what makes a good spec ops candidate. Check out his Instagram - https://www.instagram.com/nickbarringer.phd.rdn

We also did the following podcasts topics in the past:

TFR 212 - Talking Nutrition Optimal Performance / Longevity
https://www.youtube.com/watch?v=dVKBMEaBh2I

TFR 219 - Talking Nutrition for Spec Ops Selection - https://www.youtube.com/watch?v=tfewfhZ6Zs4

TFR 226 - Talking Nutrition for Joint Health
https://www.youtube.com/watch?v=pl9kxHpQuPw

Thanks for joining us again! Check out other videos of combat swimmer stroke, workouts, and other spec ops related training. See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

Spec Ops Swimming Tests: Learning the CSS to get TO and THROUGH Spec Ops Selection - https://www.stewsmithfitness.com/blogs/news/css-help-series-quick-fix-to-crushing-the-swim

The RULES: First, the 500yd Navy Physical Screening Test (PST) allows for the elementary side stroke, the breaststroke, or the modified side stroke nick-named the Combat Swimmer Stroke. The general theme is that these strokes must be "underwater recovery strokes."

However, beyond the PST (getting accepted into training) will require the addition of swimming and SCUBA diving with fins mostly in open water. 99% of your swimming will be done in fins once you are accepted into the training. So, if you choose to use breaststroke as your PST stroke, you will also need to learn the side stroke with fins to succeed beyond Day 1 of training/selection and get THROUGH the training.

The Combat Side Stroke is about conserving energy and maintaining a low profile in the water. Avoid too many kicks, popping up to breathe, and not gliding long enough to maximize your efficiency. Pay attention to your body position and ensure your movements are streamlined and efficient. Count how many strokes it takes to get across the pool (note distance). Typically, we try to get our folks down to 4-5 strokes per 25-yard pool at a yard-per-second pace. See if you need help with any of the following steps of the CSS in the CSS HELP article series:

The CSS HELP Series: Breakdown of the Stroke (all links to below found here: https://www.stewsmithfitness.com/blogs/news/css-help-series-quick-fix-to-crushing-the-swim )

CSS Help: Fix Your Kick

CSS Help: To Add Flutter kicks or Not?

CSS Help: Fix Your Arm Pulls (top & bottom)

CSS Help: Fix Your Glide

CSS Help: Fix Your CSS Sequence of the Stroke - Pull - Breathe - Kick - Glide

CSS Debate: To Pullout or Not Pullout (Breaststroke Pullout Issues)

Master the Stroke (at 50yd in 50 secs or faster) THEN Get Into Swimming Shape: Spend time in the water, swimming, jumping in, and treading. The more comfortable you are in the water, the more confident you'll feel when executing the Combat Side Stroke during the military swim test. Remember, swimming proficiency takes time, watching videos, practicing, and getting feedback to correct incorrect techniques. THEN you have to get in swimming shape. This will add to your training time, but you can do it quickly if you put in the time 4-5 times a week.

Check out https://www.stewsmithfitness.com for more articles, programs, and coaching on all things tactical fitness.

If you have never heard of EMDR - listen up:

Dan walks us through his career and calling to serve and many of the things he has learned in the last 40 years of serving his community and now his fellow officers.

EMDR therapy, or Eye Movement Desensitization and Reprocessing, is a form of psychotherapy designed to assist individuals in processing and coping with traumatic memories and other distressing experiences. It entails activating memories while simultaneously engaging in bilateral stimulation, such as eye movements or tapping, which aids the brain in processing and desensitizing those memories.

Our Tactical Fitness Report Guest Dan WIllis - 30 year retired Police Capt / SWAT Commander and now for the last 10 years has been teaching people in the tactical professions about recovering from stress/trauma. His new book is called:

Bulletproof Spirit, is required reading at the FBI National Academy and has won two national awards: Bulletproof Spirit, Revised Edition: The First Responder’s Essential Resource for Protecting and Healing Mind and Heart.

You can find more about him at his website: https://firstresponderwellness.com/