Weekly Workout: Weight Vests
If you are used to doing mostly calisthenics and looking to transition into a phase of weight training over the Fall / Winter, here is a good way to make the change from high reps and miles to building stronger muscles with weights / fewer repetitions:
Weight Vest WednesdayReverse Pyramid (w/weight vest 20-30#)
Sets and reps: 20,19,18,17,16 reps with short 30m run* in between each set of the following exercises:
Pushups, plank pose (1 sec = 1 rep)
Sets and reps: 15,14,13,12,11 reps with short 30m run in between sets
Pushups, abs of choice, dips
Sets and reps: 10,9,8,7,6 reps (no run)
Pullups, TRX pushups or elevated, TRX rollouts or ab wheel
Remove vest for remainder of pyramid
Sets and reps: 5,4,3,2,1 (no run)
Bench press, heavy rows, plank pose 1 min, heavy pulldowns
Run or ruck 30 minutes (ruck with weight vest)
And / or add swimming workout
Swim: 500m warmup
Repeat 5 times
100m free (hypox 6-8 spb)
Repeat 5 times
100m choice - fast
Rest with 50 abs of choice: flutterkicks, leg levers, scissors, etc.
*30m run can be replaced with jumping jacks or jump rope if you don't have space - we do these on a basketball court
Enjoy the training. If you have any questions about changing cycles / focus of training through the year, check out the Periodization Articles on the Military Fitness page or ask the author, Stew Smith, at firstname.lastname@example.org.
Stew Smith works as a presenter / editorial board with the Tactical Strength and Conditioning program of the National Strength and Conditioning Association and is Certified Strength and Conditioning Specialist (CSCS). There are also over 800 articles on Military.com Fitness Forum focusing on a variety of fitness, nutritional, and tactical issues military members face throughout their career.