Mixing in a weight vest or ruck of 30-40lbs while doing calisthenics can quickly turn easy leg PT into a very challenging workout. Simply walking up and down stairs will become an event. Topping off a weight-vest cycle with a normal leg-day weight-lifting routine and a swim with fins or a ruck can prepare your legs for the rigors of your tactical profession.
Warm up with 5 minutes of cardio and leg stretching.
Run a 25m pyramid, 1-20:
- 1 squat – run 25m
- 2 squats – run 25m
- 3 squats – run 25m
- Keep going non-stop to 20
This equals 210 squats; the workout just got real! Afterwards: Walk up and down a flight of stairs 20 times with weight or vest and ruck. Every 5th flight of steps, do a shuttle run of 4 x 25m (you can take out the run and vest if you prefer to work on agility).
Then hit the weights:
Repeat 4-5 times:
- Squats 5
- Deadlifts 5
- Or leg press 10
Top it off with cardio that still works the legs.
Repeat 5 times
- Swim 200m with fins
- Tread water with fins holding 20-25lbs DB for 1 minute
- Or Ruck 30-45 minutes with weight vest or ruck.