Special Ops Workout Book Review

Review: The Special Ops Workout by Mike Mejia and Stew Smith

Rating: ★★★★☆ (4.5/5)

If you’re looking for one book that introduces military fitness and prepares you for tactical selection, The Special Ops Workout remains one of the better resources available—even more than twenty years after it was first published.

Written by strength coach Mike Mejia and former Navy SEAL Stew Smith, the book combines practical training programs with an overview of the physical standards required by America’s elite Special Operations forces. Originally published in 2003 and later released as an ebook, it helped popularize tactical fitness long before it became mainstream.

Unlike many flashy military workout books, this one focuses on the basics that actually build durable athletes:

Running
Swimming
Calisthenics
Functional strength
Mobility
Nutrition
Recovery

Those fundamentals are still the foundation of successful tactical athletes today.

What’s Inside the Book

The book includes several complete training plans designed around different Special Operations communities.

Highlights include:

12-week total body conditioning program
Navy SEAL preparation plan
Army Ranger workout
Army Special Forces workout
Air Force Pararescue (PJ) and Combat Controller workout
Nutrition guidance
Stretching and mobility drills
Mental preparation tips

Rather than trying to overwhelm readers with advanced programming, the workouts are straightforward and easy to follow.

I have always been a fan of this book and originally reviewed it in 2013. Check out my original video Spec Ops Workout Book Review – Video

What I Like

Functional Training

The workouts build real-world fitness instead of bodybuilding muscles.

Expect lots of:

Push-ups
Pull-ups
Sit-ups
Running
Swimming
Bodyweight circuits
Moderate weight training

These are exactly the qualities needed for military schools, law enforcement academies, firefighter testing, and endurance events.

Easy to Follow

One of Stew Smith’s greatest strengths as a coach is simplicity.

Every workout has a purpose.

Exercises are clearly explained with photographs and progressions, making the book suitable even for someone training alone.

Balanced Programming

Many military fitness books focus almost entirely on high-volume calisthenics.

This one includes:

Strength
Endurance
Mobility
Nutrition
Recovery

That balanced approach helps reduce overtraining while building a solid fitness base.

Written by Someone Who Has Been There

Stew Smith is a former Navy SEAL who later trained future BUD/S candidates at the Naval Academy. His coaching experience shows throughout the book. Rather than relying on gimmicks, he emphasizes consistent work over many weeks.

What Has Changed Since This Book Was Published?

Fitness has evolved significantly since 2003.

Today we know much more about:

Recovery
Sleep
Heart rate zone training
Mobility
Injury prevention
Load management

Those topics receive relatively little attention compared to modern tactical training resources.

Likewise, rucking is discussed only briefly. Considering how important load carriage has become for military and first responder athletes, newer books devote much more time to proper ruck progression.

Is It Still Relevant?

Yes.

The principles still work.

Push-ups.

Pull-ups.

Running.

Swimming.

Good nutrition.

Consistency.

Those haven’t changed.

While newer training methods have added refinements, athletes still succeed because they master these basics—not because they found a secret workout.

Who Should Buy This Book?

I recommend this book for:

Future Navy SEAL candidates
Army Ranger candidates
Army Special Forces candidates
Air Force PJ/CCT candidates
Law enforcement applicants
Firefighters
Tactical athletes
Anyone wanting military-style conditioning

Who Should Skip It?

Experienced endurance athletes or strength coaches may find some of the programming dated.

If you already understand periodization, heart rate training, and tactical programming, you’ll probably outgrow this book fairly quickly.

Likewise, if you’re looking for highly detailed rucking plans, advanced strength cycles, or hybrid athlete programming, newer resources offer more depth.

Final Verdict

Despite being over two decades old, The Special Ops Workout has stood the test of time.

The programming is simple.

The exercises work.

The advice is practical.

Most importantly, it teaches something many modern fitness books forget:

Consistency beats complexity.

If you’re preparing for military service or simply want to build the kind of functional fitness used by tactical professionals, this book remains a worthwhile addition to your library.

Overall Rating

Training Programs: ★★★★★

Beginner Friendly: ★★★★★

Tactical Preparation: ★★★★☆

Strength Training: ★★★★☆

Endurance Training: ★★★★★

Modern Relevance: ★★★★☆

Overall: 4.5 out of 5 stars

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