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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.

Related articles are periodization, Preparing for the Tactical Fitness Test

Weight Room
Burpee /​ Run Pyramid:
1 burpee — run 30m
2 burpees, run 30m
3 burpees, run 30m
4 burpees, run 30m
5 burpees = burpee 1–5
Max Pullups
Max dips
Stair crawls down/​up

Burpee pyramid 6–10 (same as above)
BUT fireman carry or farmer walk in between burpees
Max Pullups
Max dips
Stair crawls down/​up

Burpee pyramid 10–6 (same as above — in reverse)
BUT fireman carry or farmer walk in between burpees
Max Pullups
Max dips
Stair crawls down/​up

Burpee pyramid 5–1
Max Pullups
Max dips
Stair crawls down /​up

Repeat 4 times
(2 push /​ 2 pull /​ 2 fullbody exercise /​ cardio circuit)

tabata interval 5 min
(20 sec sprint/​10sec slow) — bike/​elliptical
pullups max
pulldowns 10,10
(wide,reg grips)
bench press 10–15
military press 10–15
hang clean 5–10
MJDB#2 –10–15

This is a good mix of fullbody, pushing, core calisthenics, with short cardio events, followed by similar events in the weight room.

*Note — if you do not have a flight of steps to stair crawl UP /​ DOWN, then bear crawl for the distance in between the burpee pyramids (typical distance is a basketball court. By the end of this 75–90 minute workout, you will have worked your entire body.

Now go for a swim or a ruck.

Related Topics

Stew Smith Tactical Fitness Military Workouts Weight Training Pushups and Pullups

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Contributor

Stew Smith works as a presenter and editorial board member with the Tactical Strength and Conditioning program of the National Strength and Conditioning Association and is a Certified Strength and Conditioning Specialist (CSCS). He has also written hundreds of articles on Military.com's Fitness Center that focus on a variety of fitness, nutritional, and tactical issues military members face throughout their career.

Latest Fitness Books: Navy SEAL Weight Training and Tactical Fitness

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