As the weather gets cooler, we typically transition from the higher-rep calisthenics and mileage of runs, moving toward the heavier lifting cycles, some cold-weather rucking and indoor swimming for a healthy mix of non-impact cardio. If you do not have a pool and cannot swim with fins for 1-2 miles of cardio, try the stationary bike, elliptical, rower or a spin class. Here is our first 5 x 5 workout of the season.
Normally, when powerlifting for strength, you will pick a weight about 75%--80% of your one-rep max. But since this is the first 5 x 5, do some experimenting over the five sets and find a weight that you can do five reps with, but likely would fail on the sixth or seventh rep. As November turns into December, we will learn what our one-rep maxes (1RM) are in these lifts and can figure out the standard 75%--80% 1RM weight.
This is the workout mixed with a cardio rest session that we call: 5 x 5 x 5 minutes.
Repeat five times.
- Cardio five minutes (Tabata intervals, pyramids, or easy pace on bike, elliptical or treadmill)
- Squats 5
- Bench press 5
- Deadlifts 5
- Pull-ups (weighted, 25 pounds) max
- Abs of choice 50 or one-minute plank pose
(rest as needed between sets)
Light cardio cooldown: Run, bike, ruck, swim 30 minutes for distance. How far did you get?
Add any auxiliary exercises you prefer: dumbbells, kettlebells, TRX, etc., to work arms, shoulders, core ...
I rarely miss an upper-body workout without doing the Light Weight Shoulder Workout. (video)
Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to firstname.lastname@example.org.
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