Periodization Training: September Mix of Workouts

Running on a track

As Fall approaches so does our transition from higher miles running and high repetition calisthenics to less impact cardio miles and more weighted resistance training.  I have been following a Periodization Program like this for over 15 years now and it really helps break up the monotony of doing the same type of workout. It also reduces your chances of over-training if you are smart about it.

During the Fall, as well as Spring, we make a balance out of the higher reps of calisthenics mixed with some light lifts complemented with some running intervals and longer distance swimming with fins.  This workout focuses on Push, Pull, and Core. Here is a great example and what we did today:

Warmup with light jog or bike 5-10 minutes

Lightweight Shoulder Set

Repeat 4-5 times:

  • Bench press 5-10 reps
  • Pushups immediate following – max
  • Reverse Pushups 20
  • Birds – 20
  • Arm haulers 20
  • Pullups max
  • Pulldowns 10-15
  • Rows 10/arm
  • Situps 1 min or abs of choice
  • Plank pose 1 min

Cardio Options

Interval Run:

½ mile warmup jog / light dynamic stretch

Repeat 5-6 times

  • ¼ mile at fast pace
  • ¼ mile at easy pace

Swim Workout:

  • 500m warmup

Repeat 5 times

  • 100m fast pace
  • Rest with tread (no hands)

Repeat 5 times

  • 100m at goal test pace
  • 50 abs of choice on pool deck (flutterkicks, leg levers, crunches, plank (1 min) etc)

More Non-impact Options:

You can always use a rower, bike, or elliptical and do Tabata Intervals for as long as you can stand it. 

Tabata Interval = 20 seconds sprint and 10 seconds easy recovery – repeat for as long as you prefer.

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