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 WednesdayReverse 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 email@example.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.