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Weekly Workout: Weight Vests

Stew Smith with weight vest

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 Wednesday

Reverse 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)
50m CSS

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 stew@stewsmith.com.

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.

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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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