Summer Training - Time to Up Your Game
We have been building up our reps and miles over the Spring and now have a nice foundation to take it to the next level. In this phase of training, there is more running, more repetitions of calisthenics as well as swimming and load-bearing activities. The workouts are longer and require typically a few hours a day of combined training events to get it done.
If you are ready for the next level of Seasonal Tactical Fitness Periodization check out the Summer Peak Cardio Endurance / Stamina Training Cycle – with Optional De-load Week (if needed)
The Seasonal Tactical Fitness Periodization Summer Calisthenics / Cardio Peak Progression Cycle is a capstone in annual training for peaking at competitive levels in both endurance (run, swim, ruck) and muscle stamina (calisthenics). This 13+week cycle (depending on your de-load weeks) will incorporate a linear progression for overall training volume. There will be some maintenance of strength options for you as well placed appropriately in the cycle if you need them. However, the primary focus will be more on calisthenics and cardio progression. Recovery is important as with any phase, but when you mix in high rep calisthenics and high-volume cardio (run, ruck, swim), you must keep everything in near perfect balance to fully recover from such training weeks. Hydration and electrolytes also matter with your recovery especially in the hotter months of the year. If you have a typical fitness test of calisthenics and cardio events, this is the cycle for you if you want to crush it on advanced levels.
That is what we did for 12 weeks (+ week 13 testing) of the Summer STFP cycle: (it is OK to extend this to 15-16 weeks by adding a DELOAD week every 3rd or 4th week if needed)
This steady progression of running miles (from 25 miles to 40/week), swimming time, and rucking mixed with higher volumes of calisthenics will take time to complete and may even require a second session on some days. However, if feeling burned out or pressed for time each week, you can opt for the “de-load” week which consists of 1-week of strength maintenance with moderate
cardio/calisthenics (mainly as warmups/cooldowns). The reduction in running for a week was a nice break for the trainees, but we still focused on speed but with nearly 50% reduced volume. Adding or subtracting miles per week is an individual issue and depends on your running history and prior progression. Adjust accordingly.
STFP Spring Cals & Cardio / Strength
STFP Summer Peak Endurance / Muscle Stamina
STFP Fall Transition
STFP Winter Lift Cycle
I do not have a workout of the day - I have a workout that fits into my year's training cycle. I think of the four seasons as a way to challenge ALL of the fitness elements (speed, agility, endurance (run, swim, ruck), strength/power, muscle stamina, mobility, and flexibility) – not all at once but spread throughout the year. You will find you can still be above average in ALL the elements of fitness which is invaluable to your success in any Tactical Profession.
Spring - Calisthenics and cardio workouts. Run / Swim Progression. But there is a mix of weighted regressions, and progression of calisthenics and running. As the days of the year get longer, so do the workout times and running / calisthenics volume. (Element focus: Hypertrophy, muscle stamina - strength mix, aerobic / anaerobic endurance - fast timed run / swim / ruck pace)
Summer - Calisthenics and cardio workouts (advanced). Run max / PT Peak, Swim progression. But with supplemental lifts for people who need some strength focus more than a high mileage focus (runners, triathletes, other endurance athletes). (Element focus: endurance (run, swim, other), muscle stamina (high reps) of calisthenics and some load bearing events.
Fall - Calisthenics and running volume start to decrease. Non-impact cardio workouts start to replace some of the running (bike, swim, row) However, rucking and swim with fins progressive throughout the Fall and Winter to maintain cardio conditioning especially for people who need to lose weight and not focus so much on strength training (powerlifters, football players, strength athletes)
(Element focus: Hypertrophy, muscle stamina - strength mix, aerobic / anaerobic endurance - fast timed run / swim / ruck pace)
Winter – We still warm-up with calisthenics, but this cycle is heavy weights, weight vest calisthenics, more non-impact cardio workouts. Some rucking / More Swim with fins peak. Most people put on 10-15 lbs in this cycle (of muscle and gains in strength) but maintain about a 8-10 miles per week of faster paced running. (Element focus: Hypertrophy, strength/power, speed / agility)
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When you start training again, consider the seasonal tactical fitness model. I call it A WAY to train and obviously not the only way to train. But it offers the opportunity to never neglect your weaknesses, helps with flexibility and mobility, but will also put you at a level of physical abilities where you are happy with your overall ability to do just about anything. We have a system where the seasons dictate our training. When it is nicer outside, we tend to run and do more calisthenics. When it is colder and not so nice, we lift more, run less, and still maintain our outdoor activities with shorter runs and rucks. Check it out: Seasonal Tactical Fitness Periodization System.
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