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Weight Training

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Stew’s Favorites: 5 x 5 x 5

Intense free weights exercise.

As the weather gets cooler up here in the Northern hemisphere, we typically transition from the higher rep calisthenics, mileage of runs, and move toward the heavier lifting cycles, some cold weather rucking, and indoor swimming for a healthy mix of non impact cardio. If you do not have a pool and cannot swim with fins for 1–2 miles of cardio, t... more

Stew’s Favorites: Reverse Pyramid

Free weights exercise.

This workout was done years ago using calisthenics only while deployed on a submarine for a few weeks doing OPS in the Med. Many people ask about good underway workouts so the calisthenics version is a great one. The second version that we did this week is a combination of many calisthenics exercises and lifts. Calisthenics version: Reverse Py... more

Stew’s Favorites: Tabata Weights / Calisthenics

Squats at the gym

This series of articles is a favorite workout of the week for TWENTY weeks. This is WEEK 20. See links below for weeks 1–19 for great ideas to add to your workout routine. These are some of the latest workouts we have been doing with our Spec Ops Heroes of Tomorrow group. If you are ever in the Annapolis MD area and want some of these workouts t... more

Stew’s Favorites: Calisthenics / Weight Training

How to Lift Weights Safely

Here is a different type of 50–50 split workout we like to do in October as we slowly transition from higher rep calisthenics and move into more weight training programs to build strength and power. The term 50–50 refers to the workout being about 50% calisthenics and 50% weight training. This is one of our new workouts we created this Fall. Re... more

Stew’s Favorites: Solstice Running Plan

Leg exercise.

As many of the readers know, I use a method of periodization that evolves with the seasons. Some have called it the Solstice Running Plan, while I tend to just like changing my workouts every quarter (12–13 weeks) so not to burn out with any one type of exercise. For instance, each change of season brings in something new and gradually fades som... more

Stew’s Favorites: Weights, Running, Swimming

Staff Sgt. Jennifer Powell lifts weights 600x400

Here is a favorite combination workout we like to do once a week during late Summer /​ early Fall. It is a combination workout of weight training, running, calisthenics, and swimming and/​or rucking. Full body workout in its truest form: Weight Room Repeat 4 times: Weighted Pullups max Dead lift 5 or tire flips Hang clean 5 Flutterkicks 5... more

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