Bumping the Schedule to the Right and Other Ways to Play Make Up When You Skip Your Workout
·32 min
1. Tactical Fitness Report with Stew Smith Podcast centers on "bumping the schedule to the right" after a missed Tuesday live Q&A.
2. Stew Smith is the host, and he frames the episode around a 9:30-ish live show, a skipped morning, and a practical way to handle training when life interrupts.
3. The episode asks what to do when a workout or planned task gets missed, and Smith's answer is to move it, replace it, or sometimes skip it.
4. Smith says he "couldn't find 45 minutes" on Tuesday morning, so he moved the show to Wednesday and used that as the example.
5. He describes "bump it to the right" as adding the missed workout later in the week, such as doing Tuesday's session on Wednesday.
6. Smith says a five-workout week still gives you two days that can become rest days or "bump to the right" days.
7. He also says many busy people benefit from planning a middle-of-the-week rest day instead of forcing every session into the front or back of the week.
8. Smith gives a "floating mobility day" example that includes mobility work, non-impact cardio, stretching, and foam rolling.
9. He says he uses that mobility day to replace a normal workout when needed rather than treating it like a skipped day.
10. Smith answers training questions about the Norwegian 4x4, a 10-minute sprint workout, and a 30-seconds-hard interval he says they have been adding in the fall.
11. He says the Norwegian 4x4 is useful for VO2 max, and he links it to hill running and 800-meter repeats.
12. Smith describes a track session with squat-toe-touch warm-up, bleachers, 400s at goal pace, and either 100-yard repeats or 30-second sprints.
13. He recommends upper-body and lower-body splits for most lifting cycles, with running and swimming still happening five or six days a week.
14. Smith says his current diet is boiled eggs, fruit, toast, and then meals built around salad, salmon, steak, chicken, and vegetables.
15. He says the hardest part of the diet is "the snacking."
16. On swimming with fins, Smith rejects a "whatever is comfortable" answer and instead says the rhythm should be "kick kick kick pull and breathe."
17. He says the goal is a yard-per-second pace and gives CSS swim benchmarks like 32-33 minutes for 2,000 yards and 66-67 minutes for 4,000 yards.
18. The episode sounds like a live coaching session with rapid-fire audience questions, screen-shared video references, and short direct answers.
19. Listeners training for BUD/S, selection, or tactical fitness programs will get the most from it.
20. Listeners wanting polished storytelling or a single topic may skip it.
