People often ask how to effectively add weights to a calisthenics workout or practice speed and endurance training in one routine. Here is a routine you can complete either in one session or broken up into two different workouts in the day.
Warm up with a basic pull and push pyramid. If you need a rest in between exercise sets, rest with situps and crunches or give yourself a 30 second recovery period. Otherwise, keep moving up the pyramid to 10.
Pushup / Pullups Pyramid Warmup:
1-10: 1 pushup, 1 pullup, 2 pushups, 2pullups. Continue this pattern until you reach 10 of each.
The weight cycle below is the heart of the workout and focuses on strength for bench presses, dead lifts, and weighted pullups. The stair crawls are a dynamic core and shoulder chest exercise and the dips are done without weight. If you do not have stairs, replace with 50m bear crawls.
Repeat 3 times
- BW bench press – max
- BW Deadlifts – 1-5 reps
- Weighted Pullups – max
- Stair crawls Up/down
- Dip – max
Lightweight Shoulder – This exercise balances out the shoulder working the rotator cuff muscles well.
Part two of the workout is a mix of shuttle runs of 300m (6 x 50m) and a slow jog or biking for two minutes.
Speed Runs – Repeat Three Times
- 6 x 50m shuttle run
- Rest with easy 400m jog or 2 minute biking
Follow this up with the swim or running option of about 25-30 minutes.
Swim: 500m warmup any stroke
Repeat 5 Times
- 100m free at 8 strokes per breath
- 50m CSS at goal pace
- Rest as needed
- And or Run – 3-4 miles
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.