Most Popular in Fitness

  • Army PFT Push-up Score Chart
    Army PFT Push-up Score Chart
    Military.com|
    You must score at least a 50 in each event in order to pass the APFT to graduate Basic Combat Training.
  • Army PFT Two-Mile Run Score Chart
    Army PFT Two-Mile Run Score Chart
    Military.com|
    You must score at least a 50 in each event in order to pass the APFT to graduate Basic Combat Training.
  • Army PFT Sit-up Score Chart
    Army PFT Sit-up Score Chart
    Military.com|
    You must score at least a 50 in each event in order to pass the APFT to graduate Basic Combat Training.
  • Army Basic Training PFT
    Army Basic Training PFT
    Military.com|
    The Army's Basic Training Physical Fitness Test is a three-event physical performance test used to assess endurance.

Need a Workout? Make Your Own Triathlon!

Need a Workout? Make Your Own Triathlon!

Recently, I have been adding more cardiovascular activity to the workouts I do with local military recruits and myself and have developed a fun but challenging program. You can easily alter the events to your preferences and future military / law enforcement training and use these programs to maintain a high operational fitness level. I call it the Military Triathlon!

Phase 1 of the Spec Ops Triathlon:

The first segment of the workout consists of a standard aerobic routine. If you are seeking more land based training then I would suggest performing the 3-4 mile timed run. It is up to you if you want to run this in boots / pants or regular training gear.

Phase 2 of the Spec Ops Triathlon:

The next segment is great for those of you are seeking more Navy, USMC, Coast Guard, or water Special Ops type training. I suggest doing a 1000-1500m swim with fins after performing the run.

Phase 3 of the Spec Ops Triathlon:

After the swim, dry off and put back on your gear but this time pack a ruck with 40-50 lbs of gear in it and perform a 6 mile timed ruck. Overall, this is not that bad of a workout. It takes a few hours to do. You can always get creative and add some upper body PT after the run or the swim. Perhaps doing a max rep superset of pull-ups, pushups, sit-ups in a non-stop circuit until you do five complete sets or hit a group of goal numbers like 100,200,300 (pull-ups, pushups, situps) will complete your PT workout. Another addition is to add some squats and lunges every 15-20 minutes of the ruck. Try adding 20 squats and 10 lunges each leg during your ruck (with ruck still on!) for your 60-90 minute ruck march.

I usually do the military triathlon once every other week or once a month and always after a day off of workout activity. After the military triathlon, make sure you re-hydrate, get proper electrolytes, eat well and enjoy the rest of your day. You earned it!

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the Military.com Fitness eBook store and the Stew Smith article archive at Military.com. To contact Stew with your comments and questions, e-mail him at stew@stewsmith.com.

Related Topics

Workouts General Fitness Running and Cardio Special Operations Fitness Stew Smith Fitness Motivation

Military News App by Military.com

Download the new Military.com News App for Android on Google Play or for Apple devices on iTunes!

© 2016 Military Advantage