Weekly Workout: Weights and Calisthenics

Army Workout Bar Training

Mixing in weights and calisthenics into a workout plan can be difficult for athletes who mainly lift or those who only do calisthenics/PT. Here is a way to mix in warmups with calisthenics / jogging (dynamic stretches) into the workout pushing both strength and muscle stamina in an upper body balanced (push / pull / planes) program:

Upper Body PT and Weights

1-5 burpee pyramid with 25m runs in between sets:
Stair crawls up/down a flight of stairs or 50m bear crawl
Pullups max
Pulldowns 10
DB rows 10/arm
Military press 10

6-10 burpee pyramid with 25m runs in between sets:
Stair crawls up/down a flight of stairs or 50m bear crawl
Pullups max
Pulldowns 10
DB rows 10/arm
Military press 10

10-6 *(or 11-15 if advanced) burpee pyramid with 25m runs in between sets:
Stair crawls up/down a flight of stairs or 50m bear crawl
Pullups max
Pulldowns 10
DB rows 10/arm
Military press 10 or other PUSH (dips, bench press, triceps, etc)

5-1 *(or 16-20 if advanced) burpee pyramid with 25m runs in between sets:
Stair crawls up/down a flight of stairs or 50m bear crawl
Pullups max
Pulldowns 10
DB rows 10/arm
Military press 10 or other PUSH (dips, bench press, triceps, etc)

NOTE ABOUT PT PYRAMID WARMUPS:  The way you do the PT pyramid / runs is you do 1 burpee – run 25m mixed as jogging to warmup and dynamic stretches to fully prepare for the workout movements during the 25m sections. We typically use a basketball / tennis court for this pt / run warmup.
Light Weight Shoulder Workout – Just do once with 5 lbs dumbbells.

PT Reset
Reverse Pushups 10-20
Birds 10-20
Arm haulers 10-20
Swimmers 1 min
Side plank 1 min (right)
Plank 1 min
Side plank 1 min (left)

Dirty Dogs – 10-20/ leg
Donkey kicks - 10-20/leg

Run and Swim Combination Option.  Depending upon the branch of service you are seeking to prepare for or maintain your fitness for, run and / or run and ruck as needed. Many find swimming to be a nice but challenging non-impact cardio option when you feel banged up from long running or rucking events in your training week.
Run 2 miles fast
Swimming Option:

Swim 500m warmup

Repeat 10 times
50m sprint free at 6-8 strokes per breath
50m any stroke at goal timed swim pace
Enjoy!

Related Topics

Workouts

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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.

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