If you are used to doing mostly calisthenics and looking to transition into a phase of weight training during the fall and winter, here is a good way to make the change from high reps and miles to building stronger muscles with weights and fewer repetitions:
Weight Vest Wednesday
Reverse pyramid (w/weight vest 20-30 pounds)
Sets and reps: 20, 19, 18, 17, 16 reps with short 30-meter run* between each set of the following exercises:
Push-ups, plank pose (1 second = 1 rep)
Sets and reps: 15, 14, 13, 12, 11 reps with short 30-meter run between sets
Push-ups, abs of choice, dips
Sets and reps: 10, 9, 8, 7, 6 reps (no run)
Pull-ups, TRX push-ups or elevated, TRX rollouts or ab wheel
Remove the vest for remainder of pyramid
Sets and reps: 5, 4, 3, 2, 1 (no run)
Bench press, heavy rows, plank pose 1 minute, heavy pulldowns
Run or ruck 30 minutes (ruck with weight vest)
And/or add swimming workout
Swim 500-meter warmup
Repeat five times.
- 100 meters free (hypox 6-8 strokes per breath)
- 50 meters CSS
Repeat five times.
- 100 meters choice -- fast
- Rest with 50 abs of choice: flutter kicks, leg levers, scissors, etc.
*The 30-meter run can be replaced with jumping jacks or jumping 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 or focus of training through the year, check out the Periodization Articles on the Military Fitness page.
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 email@example.com.
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