The 3 Week Strength / 1 Week Calisthenics / Cardio (PST related) Block Periodization Cycle Update and Lessons Learned
Check out the NEW Block Periodization Cycle we did Winter of 2020-21:
Increase Strength & Crush the PST / PAST
3 Weeks Strength - 1 Week PT / Cardio Focus
- PST scores (pushup, situps, pullups) were improved in most after 4 weeks strength / PST on week 2. Same for 3:1 as well.
Introducing the Block Periodization Cycle
It is up to you the order you want to do the 4 / 2 week blocks of training. My advice is to start with a 2 week block just to get a baseline test score - whatever your fitness test is. For this case, we are doing the Navy BUDS PST (but it can be easily rearranged for the AF PAST or replaced by Army, USMC, other tests if you prefer.
Two Week PST Phase - See the Classic PST Training Week and Double PST Workout week article for FREE workout details. Or if you prefer you can do any of the PST based training programs for 2 weeks I have created.
Navy SEAL Workout Phase 1 Beginner Weeks 1-9
Navy SEAL Workout Phase 2 - 3 - Intermediate Weeks 1-12
Navy SEAL Workout Phase 4 Grinder PT - Four weeks before Hell Week
Complete Guide to Navy SEAL Fitness Book
Three to Four Week Lift Cycle - You can do whatever lift cycle you prefer. This can be one of you own making, classic powerlifting cycle, hypertrophy, or whatever your like to do in the gym. Or you can use any of my Fall / Winter Lift cycles below as they are also coupled with just the right amount of cardio needed to sustain PST levels of high scoring.
4:2 Ratio - After you have completed the six weeks, repeat it again rotating between 4 week lift cycle followed (or preceded) by a two week PST Cycle / Test Week for a total of 12 weeks.
3:1 Ratio - After you have completed the four weeks, repeat it two more times rotating between 3 week lift cycle followed by a one week PST Cycle / Test Week for a total of 12 weeks.
Our plan is to do this for 12-24 weeks and see where we stand on our strength, speed, agility, PST numbers using the Assessment Tool Score Chart to compare our abilities with successful spec ops candidates of the past.
Then, once we are in the Spring / Summer PT / Cardio cycle, we will try adding a 1-2 week lift cycle in the basically doing a mirror image block periodization cycle. Depending on your needs, you may not need a strength week in the middle of a PT / Cardio block of training, but a few well placed supplemental lift routines can be helpful if you are concerned with losing to much strength. For most athletes, they tend to maintain the strength well, even during a PT / Cardio based cycle. See what is sufficient on the lifts with the Spec Ops Assessment Tool.
Programs that are Fall / Winter Lifting Based with Faster / Shorter Cardio (More non-impact options)
Here are our options at StewSmithFitness.com that assist with doing this type of training:
Programs / Combos that have full Spring / Summer and Fall Winter Cycles:
Maximum Fitness, Complete Guide to Navy SEAL Fitness / Navy SEAL Weight Training Combo, Warrior Workout Vol 2, Tactical Fitness for the Athlete Over 40, Special Ops Prep - Seasonal Periodization Trilogy, and Spring, Summer, Fall Winter Combo.
Programs that are Spring / Summer Calisthenics / Cardio Based
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