Favorite Workout of the Week (Beginner / Intermediate / Advanced / Group PT)

The following were some of our favorite workouts we did in previous weeks.  These are some new and unpublished workouts we have created and tested out a few times.  Check them out and see they work for you?  Let me know how you do with them...

Just scroll down and you will see the weekly additions: 
 Quit or Never Quit - Discussion Article

Week 24 - Swimming Pyramid!

 If you need to catch up on your swimming because you have been away from pool access or you have progressed to a level where you want to challenge yourself with a 5000m swim workout, here is a way to do it.  Our training group recently learned that the pool was closing for a week for it’s annual maintenance period, so we figured we would get enough swimming done in one day so we would not miss the pool the following week.  Here are some options to get that distance completed:

1 – Just Do It – Swim 100 laps (25m pool) and rest as needed throughout the swim.  It is a good idea to mix in a variety of swim strokes, times and pace, and with and without fins in order to break up the monotony. 

2 – Try the Swim Pyramid – Just as a 1-10-1 Pyramid equals 100 pullups, you can do the same with laps like this:

1 lap – rest as needed
2 laps – rest as needed
3 laps – rest as needed….continue up to 10 laps, then return in reverse order 9,,8,7,6,5,4,3,2,1.

This one is actually pretty fun and at least engages the mind as you have to keep up with laps done for each level of the pyramid but you won’t get lost half way through and say, “is this 40 laps or 50 laps?”

3 – The Swim Pyramid With Times – Now, another option that is tougher and requires a bit more endurance and swimming ability is to set a goal pace per lap.  For instance, our group set the goal up as a meter per second. Here is the kicker – your rest is the interval between a meter / second and your lap time. It went like this:

1 lap – 50m in 50 seconds
2 laps – 100m in 100 seconds (1:40)
3 laps – 150m in 150 seconds (2:30)
4 laps – 200m in 200 seconds (3:20)
5 laps – 250m in 250 seconds (4:10)

…continue up to 10 laps – 500m in 500 seconds (8:20) then repeat in reverse order 9,8,7,6,5,4,3,2,1.

Practicing this method will also help you remember split times for each lap when swimming a 500m or 500yd swim for many of the military swimming fitness tests.  Having the ability to swim 500m fast as well as build up to 2-3 miles will help you get TO and THROUGH the training in your future as your 500m swims will quickly turn into weekly 2 mile swims at SEAL training if that is your goal one day.

However, if you swim the 50m in 45 seconds, you get 5 seconds rest.  The 50m in 50 seconds in your interval time.  If you can maintain that pace for the above 3 laps, you will earn 15 seconds rest before your meter per second time clock catches up to you.  If you do this method, you can organize your schedule to be in and out of the pool in less than 90 minutes.  Otherwise, the other options above can increase the overall swim / rest time to two hours or more depending on your rest periods.

 4 – Need Another Distance?  If you need a shorter swim idea try this.  Instead of 100 laps, shoot for 100 lengths and turn the 5000m swim into a 2500m swim.  This can turn your time in the pool to less than 45 minutes especially if you do the meter per second goal pace method.

Give this workout a shot.  If you need something to keep your mind busy while staring at a black line for a long period of time, this will definitely keep you occupied and reduce hang out time in the pool.


Week 23: Running Program
Goal Paced Running, Intervals Sprints, and Timed Runs Training

Learning to run fast is easy, maintaining the RIGHT pace for your goals takes work and time, especially if your timed run is over 3 miles. You have to work at learning your goal pace, but do it in a progressive way so your miles per week do not add up too quickly.  A 10-15% miles per week progression is ideal.  

That is why I do not do a lot of full sprints to prepare for timed runs - too many injuries occur (hamstrings, etc), but I do fast paced running that makes sense for a training goal.  For you - obviously - the pace needs to be 1:30 for 400m intervals.  Sure, that may sound easy but do it with VERY LITTLE rest - maybe a 100m walk.  It is easy to run a 400m run in 70-75 seconds for a few sets, and it does work the heart and lungs well, but it also needs to be coupled with you knowing your goal pace. 

So one day - maybe two days a week - you can add in faster than goal pace runs (aka 80-90% sprints) but the rest of your runs (3-4 a week) should be a focus on running at your goal pace which is a six minute mile (90 second 400m, 3:00 800m, 6 minute mile intervals).  You should also run 3 miles non stop and see where you fall off your pace - that is then how you adjust the distances to your intervals. You may fall off at the 800-1200m (1/2-3/4 mile zone).  THEN, do 800m / 1200m intervals for AT LEAST the distance of your timed run event (1.5,2, 3, 4, 5 mile timed runs) - if you can do 25% more then do it. 

In my opinion and experience, goal pace running is ideal for conditioning you for timed runs. You need to FEEL what your pace feels like (breathing, stride, arm swing, heart rate, and KNOW that you are running at a 6 minute mile pace by not even looking at your watch.  You may not run this test on a track - could be a road with no markers.  You do not get to this level of training without practicing your pace - many times. 

You have to be in the middle of the two.  Do a few speed intervals just faster than your goal pace, BUT I would avoid all out sprints especially if you are susceptible to pulled muscles from sprinting.  Stretch more - add in a nonimpact cardio / mobility day into your training.  For general purposes, I would consider the sample weekly break down of your run training - you can also mix in calisthenics well into these workouts on upper body days and leg days as following:

Monday - Upper body calisthenics / mix in lifts too if you wish BUT make your runs goal pace intervals 8-12 x 400m goal pace or 4-6 x 800m intervals - minimum rest of 100-200m walks / light stretches.

Do 1 mile warmup run / light stretch

2-4 miles of intervals depending on your level of running (400-800m distances)

1 mile cooldown run or 10 minute bike / elliptical if you need some non-impact options. 

Tuesday - Lower Body Day - Mix in leg PT like squat 20 reps / 10 lunges per leg in between faster paced running speed workouts:

 Run 1 mile warmup

Repeat 8-12 times
Run 200-400m fast pace
- odd sets do 20 squats
- even sets do 10 lunges / leg
- light stretch / walk 100m

Run 1 mile cooldown or 10 minute non-impact cooldown (swim, bike, row, etc)

 Wednesday - Upper body PT / Lift workouts with load bearing activities (rucking).  Do you PT workout mix in some auxiliary upper body lifts (bench, pulldowns, rows, overhead presses, core work, etc)  Then run 3 miles and ruck 3 miles.  On the run - see where you fall off your pace - that will help you adjust your intervals distances appropriately. 

Thursday - Mobility Day

Repeat 5 times
Bike, elliptical, row 5 minutes (non-impact)
Stretch, foam roller, massage 5 minutes

Friday can be your choice of upper body or lower body days like above (Day 1/3 or 2)

Saturday - Whatever you did not do yesterday, do today but add in a longer run 4-5 miles - try to make the middle 3 miles close as possible to your goal pace.   Longer rucks are good on this day too. 

 Sunday - I personally like to rest, but you can make it a make up day if you need more miles OR lick your wounds and do another mobility day if you are feeling the aches / pains of running.

Also do you not just jump into this week of workouts.  This is a total mileage week of 20-25 miles per week of running / rucking BUILD UP TO THAT level of running logically.  This may take a few months depending on how many miles per week you are doing now. 

 Week 22: Here is a classic high repetition calisthenic workout with a PT Pyramid and long run feel to it, but if you prefer you can replace any push exercise in place of pushups (x3) with bench press or military press.  If you need to “rest” add in an easy walk in place of the short 50m run or mix in some situps (x3) or other exercises.  This is a typical 1-10-1 PT Pyramid, but if that is too easy, you can easily alter it by keep going UP the pyramid and push your limits by just going up the pyramid to levels 15 or even 20.  If you go above 10, you do not have to return down the pyramid as the 1-15 pyramid is 120 pullups / 360 pushups if you go x3 each set. And up to 1-20 pyramid UP only equals 210 pullups.  You may want to drop the x3 pushups and do to x2 as that is a lot of reps if you are not ready for it.

Let the PT Pyramid be as assessment tool for your muscle stamina and PT max effort workouts.

Pullup and Bench Press x 1 or Pushup x 3 / Pyramid:

1 mile run or 10 minute bike warmup

1-5 pullups and pushups x 3 (or bench x 1)
- do 3 pushups /1 pullup 6,2, 9,3 ..up to 15,5: with 50m runs in between if you pick pushups.  No run is necessary if you pick bench press

1 mile run or 10 minute bike

6-10 pushups x 3 / pullups with 50m runs in between

1 mile run or 10 minute bike

10-6 or 11-15 pushups x 3 / pullups with 50m runs in between

Run 1 mile or 10 min bike cooldown / stretch

5-1 or 16-20 pushups x3 / pullup with 50m runs in between

If you choose to do the bench press you would just do the same numbers of reps as you do with pullups.  Also, use UP the pyramid as a warmup, but make the back side of the pyramid (10-1) as a reverse pyramid where your reps decrease each set, but the weight increases each set until you get to your 1 rep max.  Do not expect any weight lift Personal Records as this is 19 sets of bench press and pullups. Mix in a few different push exercises along the journey of the pyramid with military press or dips.

If you fail at pullups, which most people do, you can replace them with another pulling exercise like pulldowns, or rows.

Mix in some mobility as a cooldown as you may feel the need to cooldown and stretch from not only all the reps of this workout, but also the running (or nonimpact cardio options).

Mobility Cooldown

Repeat 2 times
5 min bike, elliptical, row
5 min stretch / foam roll

Expect a good 60-90 minutes before you complete this workout, that will help you with muscle stamina, endurance and build your overall work capacity.   Enjoy!

Week 21:  

Lifting mixed with calisthenics can sometimes get tricky depending upon the goals of the individual.  When trying to build strength and power – heavier weight is needed more than calisthenics.  In fact, at the most, calisthenics can be a warmup prior to heavy lifting.  On the flip side, if trying to improve muscle stamina for 2 minute fitness tests and longer bouts of calisthenic workouts, you need more calisthenics – maybe some lighter / high rep weights to balance out the workout. 

Here is a new pyramid we created for a group of people looking for a full body workout, but more into the high repetition / muscle stamina goal with already a decent level of strength.  Keep the weight light and the shorter runs fast if possible.  Rest as necessary in between exercises and after each circuit.  You can do this circuit one of two ways:  Pyramid 1-10 or Pyramid from 10-1.

Pyramid with ¼ mile runs odd set.  If you are capable you can run the ¼ mile fast every set if you prefer or use the runs as a slow “recovery” pace for an active recovery prior to starting the next set.

1-10 Pyramid – This is just half the pyramid – a total of 10 sets versus the full pyramid that is 19 sets.
Pullups x 1 (55 total reps)
*Dead Lift / Power Clean (odd/even split) x 1  (split 55 reps dead lift 25 / power clean 30)
Sledge Hammer x 2 (1/side) (110 reps / 55 each side)
KB swings x 3 (165 reps)
Run ¼ mile (odd sets) – 5 x ¼ miles

*for dead lift / power clean of the 1-10 pyramid do odd sets of dead lift and even sets of power cleans – should be about 26-30 each

*that is 10 sets – but 5 sets of running

Workout looks like this: 

Set 1: 1 pullups, 1 dead lift, 2 sledgehammer swings, 3 KB swings, run ¼ mile fast
Set 2: 2 pullups, 2 power cleans, 4 sledgehammer swings, 6 KB swings – light stretch
Set 3: 3 pullups, 3 dead lifts, 6 sledgehammer swings, 9 KB swings – run ¼ mile fast
…and so on up to set 10

Keep the weight light enough so the volume of dead lifts, power cleans, and KB swings are not to failure.  Focus on technique and form more than 1 rep max strength focus.

To add to this workout, add a weight vest to make the pullups and the runs more challenging – basically turning the runs into a ruck style of movement versus a sprint or fast pace run.

Another addition is to add a push press to the power clean and work the overhead press movement into the program.

Week 20 - Murph Prep:
Every Memorial Day, a challenging workout that has become common place throughout the fitness world is growing in popularity. The Memorial Day Murph, a workout created in honor of Michael Murphy, a Navy SEAL awarded the Congressional Medal of Honor for Operation Redwings in Afghanistan 2005 requires an intermediate to advanced level of fitness to complete. The challenge is popular within many tactical athlete, CrossFit, and other exercise groups and can be found at The Murph Challenge.

Here is a way to help prepare for the high repetitions of pullups (100), pushups (200), and squats (300). Over the next several weeks, progress throughout the pyramid below a few days a week and see if you are score better each week, by moving up the pyramid.  See below:

Warmup - You should warmup well with this workout, in fact, the warmup / run pyramid works well to not only prepare you for higher rep sets, but will help you slowly accumulate repetitions for the grand 100,200,300 grand totals. 

Warmup - Pushups / Squat Pyramid:  Run 100m, 1 pushup/squats, Run 100m - 2 pushup/squats run 100m – 3/3...up to 10/10.  This warmup will yield 55 squats and 55 pushups to add to the Murph Workout (100 pullups, 200 pushups, 300 squats) below:

This Half Pyramid has you starting at 1 and building up to level 10 in ten sets.

PT HALF Pyramid 1-10 (*1,2,3,4,5,6,7,8,9,10)
pullups x 1 (55 reps)
Pushups x 2 (110 reps) (*2,4,6,8,10,12,14,16,18,20)
Squats x 3 (165 reps) (*3,6,9,12,15,18,21,24,27,30)
Run 400m

For clarity, the sets of the PT Pyramid breaks down like this: 

Set 1: Pullup 1, Pushups 2, Squats 3, run 400m
Set 2: Pullups 2, Pushups 4, Squats 6, run 400m
Set 3: Pullups 3, Pushups 6, Squats 9, run 400m…Keep going up the pyramid until you fail, then resort in reverse order after failing at two exercises.

Reverse PT Pyramid with Pullups and Squats with a cardio of choice each set to recover from each set
9-1.  (*9,8,7,6,5,4,3,2,1)

Pullups x 1 – total for day equals 100 pullups
Squats x 3 – total for day equals 300 squats

For more information on the PT Pyramid, see the full article, The PT Pyramid is what I call a Foundation Workout. It helps the user build a solid foundation of calisthenics and increases volume so you will improve your previous limits. Once you get to level 10 and back down to 1 again you will have done 100 pullups, 200 pushups, and 300 squats. You do this each set by doubling each pullup set for pushups, and tripling each pullup set for squats.

You have 35 pushups to complete the FULL Murph 100,200,300 rep challenge and at the same time, work on your goal pace running intervals for future timed run events.

YES this is 10 sets of 1/4 mile runs at goal mile pace for timed runs.  Arrange as needed (use treadmill or track if pullup bar near by)

Finish the workout with a Mini Mobility Cooldown that has some form of non-impact / walking, stretching, and foam rolling of muscles that will be sore – thighs, hamstrings, chest, upper back / lats, and arms.

Repeat 2 times
Non-Impact cardio 5 min
Foam roll / Stretch 5 min 

Good luck with preparing for this journey and worthy reminder of our fallen heroes.

Week 19 - NEW PYRAMID Workouts - Goal Pace RUN CHALLENGE 

Start the workout with a 400m warmup jog / stretch.

This workout starts with a typical PT pyramid:  1 pullup, 2 pushups THEN you do something else - run 400m.  This workout works best with a track with a pullup bar near the field, or you can do it indoors on a treadmill, OR you can do in a park with an outdoor pullup bar and mark off 400m for each run as you will be doing A LOT of 400m runs with a goal of doing it at a new goal pace:

Explained - Goal pace run:  If you run a 7 minute mile pace for a timed run or 1.5, 2, or 3 mile run but you want a new faster GOAL pace of between 6 minute / 6:30 mile pace run, run each quarter at 1:30-1:35.  This will get you closer to your goal of completing the 1.5 in 9:00-9:30, 12-13 minute 2 miles, and an 18-19:30 3 mile timed run. 

Set 1:  1 pullups, 2 pushups, run 400m at goal pace for timed run you have to take in the future.  

Set 2:  2 pullups, 4 pushups, run 400m at goal pace for timed run you have to take in the future.  

Keep going up to 10 pullups, 20 pushups and complete your 10th set of 400m runs. 

If you are able and are in this type of running shape, repeat in reverse order for NINE more sets. This will total 19 400m run sets at your goal pace.  Work hard to maintain that pace - no faster / no slower. With the warmup run, you will have completed a total of 5 miles of running.  Make sure you have progressed up to 5 miles of running before attempting this run workout out of the blue with little to no running foundation. 

Week 18 - New Cardio / Leg Day Combo
Warmup with a short jog mixed with some leg dynamic stretches (butt kickers, leg swings, high knee, etc) for 25-50m with a squat pyramid – increasing each set my 1 reps until you get to 10 squats (10^th set).

Squat Pyramid 1-10: run 25m in between each set

So, the warmup set will look like this: 

Run 25-50m, 1 squat, run 25-50m 2 squats, run 25-50m 3 squats…keep going up to 10 and stop at 10.  No need to return in reverse order.  Consider this a half pyramid warmup.  Remember some of these runs can be all dynamic warmups instead of fast or slow jogging.  Remember this is a warmup NOT a sprint.

Continue the warmup with a flight of stairs, hill, or step up box for another 1-10 half pyramid.

Stair Pyramid 1-10: Run up/down flight of stairs or short hill (or 5-6 steps ups per leg on box), do 1 squat, run up/down, 2 squats,  run up/down 3 squats…Keep going up until you reach 10 squats.

This warmup is a total of 110 squats.  Alter if this is too much for you at this point by simply skipping one option or only going up to 5-6 in the pyramid to reduce the total reps to less than 50 reps with both events.

After the warmup, the legs and lungs should be truly “warmed up”.  Now let’s make this a workout:

This is a focus on more cardio than leg activity, but by the end, you will definitely feel like you did a leg workout depending upon your choices of leg activities.  As you are starting to transition to warmer weather and getting outside to do more endurance events, consider this idea for leg day.

Repeat 5 times
5 minute run, bike, elliptical, or other cardio activity.*
1 minute leg exercise of your choice
1 minute core exercises of your choice

Here is how the Cardio / Leg - Core Day Workout Works:

Start off with a five-minute cardio challenge mixing in some fast minutes / slow minutes intervals of your choice.  Tabata intervals (20 sec sprint / 10 sec easy) are a good choice as well.  1 minute fast / 1 minute slow is also an option.  Also pushing hard to see how many calories you can burn in 5 minutes is a fun challenge especially when you increase resistance and speed to increase calorie burn per minute to a level that is challenging.  Can you get 50-100 calories burned in 5 minutes?  That is a good range.

After the 5-minute cardio section, then you take two minutes off from the cardio but go straight into a 1-minute set of leg exercises (squats, lunges, dead lift, leg press, wall sits, box jumps, etc).  The goal here is to do a set in that one minute period.  If you go heavy with squats or dead lifts – great – do not worry about doing a full 1-minute set.  BUT, if you choose light weights or calisthenics, then last the entire minute.  After the leg set, select a core / abdominal exercise that will take the full 1 minute period. (Situps, plank pose, crunches, flutterkicks, lower back exercises and more.)

In the end, you should feel like you did something that has helped you with leg strength and muscle stamina as well as opened up your lungs and got your heart pumping for nearly a full 45 minutes.  Enjoy!

Week 17 - Classic Workout MIX

In previous articles, there is a calisthenics progression that discusses how to improve calisthenics performance for fitness tests with a variety of methods. You can place them into a Classic Military PT Week or push yourself and make them part of a single workout as these can easily substitute as warmups, primers, and full-blown workouts depending on how you arrange the classic pyramid, super set, max rep set.  For more ideas, check out all the ways you can rearrange the pyramid to get something for every type of training.

Upper Body PT, Weights, Cardio Mix

Warmup with a 1 mile jog / stretch           

Continue warmup of upper body with:

Super Set / Circuit – This is a classic warmup that can be replaced with any calisthenic exercise depending on the part of the body you are working. Get the heart rate up by jumping jacks or jump rope for roughly 30 seconds.  Follow it with a sub-max repetition calisthenics exercise, moving from one exercise to the next.  Stretch in between as needed.

Repeat 5 times
Jump Rope or Jumping jacks 20
Pushups 10
Pullups 5

Max Rep Set:  Get these repetitions in as few sets as possible. If you have to make these exercises assisted pullups / dips or pulldowns or bench dips do so.  Try not to spend too much time on this section – if you cannot get these in less than 5 sets – move on or add easier options to get these pull / push exercises.

Pullups 50
Dips 50
*(do in as few sets as possible)

The Pyramid – Only in Reverse.  Instead of starting at 1 and working your way UP the pyramid.  Start at the top and work your way DOWN the pyramid.  However, add weight as the repetitions get smaller (single digits) and replace the calisthenics with a weighted option.  Rest with an opposing muscle group exercise. 

Reverse Pyramid 10-1:
Pushups x 2 
*(20,18,16,14,12) switch to
Bench Press x 2 (10,8,6,4,2)
- rest with pullups in between each set 5-10 reps
or bicep curls or rows if burned out from pullups.

 After the above series of calisthenics / weights mix, add in some cooldown cardio of your choice.

Typical quick workouts should focus on any future cardio testing or weakness you have.  For instance,

Run 2 miles for time
- add in a few 400m at goal mile PT test pace (other runs options)

Swim 500m for time (replacements for swimming)
- add in a few 100m at goal PT test pace

If you need a non-impact cardio activity go with any of the following:

Bike, Elliptical, rowing, stairclimber, jacob’s ladder and of course more swimming or treading.

Enjoy. This workout is tough and will take some time to complete.  Not for beginners for sure.

Week 16: EMOM 1 HOUR

Every minute on the minute (EMOM)

5 Pullups
5-10 Pushups
5 Squats

Totals:  300 pullups, 300-600 pushups, 300 squats

Run cooldowns 10-15 minutes
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Week 15:  Push  / Leg Split Routine

Squat / Pushup Pyramid Warmup 1-10
- 1 squat – run 25m – 1 pushup, 2 squat – run 25m – 2 pushups…keep going up to 10/10.

Repeat 5 times
Bench Press – 5 (build up to bodyweight – plus if possible)
Dead lift 5  (build up to bodyweight to two times bodyweight if possible)
* make each set heavier even if you have to drop the 5 repetitions

(Optional – if you need to also work on your cardio, add in a 400m run or 2 minute high resistance bike in between each set)

Repeat 3 times
Military Press 10
Hang Clean with
Front Squats 10 or MJDB#2 -10

(Optional – if you need to also work on your cardio, add in a 400m run or 2 minute high resistance bike in between each set)

Repeat 5 times
Thrusters 10 (combination of deep squat and military press / push press)
Leg tucks 10 (hanging knee ups – bring knees to elbows while hanging on pullup bar)

(Optional – if you need to also work on your cardio, add in a 400m run or 2 minute high resistance bike in between each set)

Cooldown PT - Squat / Pushup Pyramid Warmup 10-1
- 10 squats run 25m 10 pushups, 9 squats run 25m 9 pushups…keep going down to 1/1.

Run, Ruck, or Swim with fins 30 min

Stretch using the Lower Back Plan later in the day.

Options - It Depends:  If you are trying to gain weight, focus on the warmup calisthenics and heavier weight lifting but skip the extra cardio options in between sets.  However, if you want a cardio that will help you prepare for more load bearing activities, build strength, try the rucking option either as a break in between sets or after the workout. However, swimming with fins and rucking will help the hard gainer still build muscle while working some cardio.

If you are already a power / strength athlete, the lifts by themselves will be easy for you, so add in the extra cardio to help you build more muscle stamina and work capacity with this lifting workout. The addition cardio options in between the sets and after the workout will be a way to add in what could be a weakness in the typical strength athlete. The combination of running or biking will make the following sets of lifting more challenging for you as well. To top off the workout, the cardio option is not an option for the power / strength athlete. You will need to make sure you work these skills (run, ruck, swimming) and when in doubt try more than one and get some extra time doing cardio if endurance is your weakness.

Most of these are calisthenics, but also a mix of TRX, dumbbells, free weights, and weight machines as well. Mix in 50yd runs in between each 50 repetitions completed.  This will eventually total 50 exercises of your choice, 50 reps each for a total of 2500 reps. Then running 2500yds in between accumulated to a little more than a 1.5 mile run.

You will need a place to run like a Basketball court or 50 yd line field.
50 different exercises done in between each lap (50 reps of each exercise)

For the grand finale, finish it up with your choice of cardio.  That is 50 laps in a pool = 2500m and you can do it with or without fins.  If you prefer to stay dry you have a 50 minutes run or 50 minute ruck with 50lbs to do. See how far you can get in 50 minutes.

Thanks for all the well wishes on my 50th birthday this week.  I am writing the workout above as an idea for a great group PT program for any military, police, fire fighter candidate group.  We did this workout in about 2 hours so it is time consuming, but it can also be spread through a two day event.  It was my way of introducing some new exercises the group had not seen in a while or before and also a fun way to challenge a group of young kids (and myself) physically.  But before you attempt this, make sure you are up for the challenge, this is not someone’s Day 1 workout for a beginner.  Be smart and read the Landmark Workout Article – Fun Challenge or Bad Idea?.

Week 13:  Swim PT - 30 Year Reunion!

As I approach my 50th birthday this week, I have been doing many workouts that I used to do when I was a BUDS candidate some 30 years ago - for fun. Well - part fun and part curiosity on my abilities and remembering the "challenge" that was ahead of me at age 20. Each of these workouts have been a good time,a weird excitement to them even - which I enjoy, but this one is a classic that I got to show some 18-19 year olds today how it is done. Some of you may recognize this one from previous publications:

Week 12 - Upper body PT / Weights Mix - Topped Off with Run / Swim

This upper body workout is a good challenge and a way to work both strength and muscle stamina for those who want to push themselves off a sticking point or plateau in pushup, pullup, and even situp testing events. 

Warmup Burpee pyramid 1-10 – Run 25m 1 burpee, run 25m 2 burpees, run 25m 3 burpees – keep going up to 10 and stop and do a light stretch.  This is a warmup.  In fact, do some dynamic stretches during the 25m distances like butt-kickers, leg swings, hip openers, side steps, etc.

Lightweight Shoulder – Try this series of lightweight (3-5 lbs) dumbbell exercises to work the stabilizing muscles of the shoulder.

Push Pyramid 10-1 – This is a reverse pyramid for pushing exercises or drop set type workout. The first sets are lighter and more repetitions and each set will progress in weight and fewer repetitions from 10 to 1. However, for both pushups and bench presses you multiply by 2 for each set.  For the first few sets you will do reps 20,18,16,14,12 as pushups.  If this is easy – add a weight vest if you prefer.

Pushups x 2 - (20,18,16,14,12) – each set rest with pullups 5-10 reps and DB rows 10 / arm

Bench Press x 2 - (10,8,6,4,2) – each set rest with pullups 5-10 and bicep curls 10/arm


Pull Pyramid 10-1 - This is a reverse pyramid for pulling exercises or drop set type workout. The first sets are lighter and more repetitions and each set will progress in weight and fewer repetitions from 10 to 1. However, for both pullups and pulldowns you multiply by 2 for each set.  For the first few sets you will do reps 20,18,16,14,12 and all the way down to 2 reps.  The goal is to get the reps per set anyway you can. Start off with pullups and then when you fail, finish the set with pulldowns until you get the numbers required each set. THEN rest with pushups 10-20 reps and military press 5-10 reps 

Time to get out of the weight room and get some cardio.  Run 2 miles anyway you want to break it up in 1 timed run, or 400m or 800m sets with rest in between as needed.  THEN,

If Navy or Air Force Special Warfare Prep:

Swim 500m warmup – any stroke
10 x 100m freestyle with 6-8 strokes per breath for each 100m swims
= rest with 10 pullouts or tread 1 min no hands when needed

This is a complete upper body challenge topped off with a PT test style cardio cooldown on the back end.  If you are seeking to get off of a sticking point in your PT test training, try this type of workout that mixes together some strength and stamina exercises to assist.

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Week 11:  Stew 50th Birthday Celebration Workout Challenge

 




I am writing the workout below as an idea for a great group PT program for any mil, police, fire fighter candidate group.  We did this workout below for my birthday.  It was my way of introducing some new exercises the group had not seen in a while or before and also a fun way to challenge a group of young kids physically.  These type of workouts require 50 reps to create a challenge to young hard charging group.  Here is how it works:

Basketball or 50 yd line field (50 laps total)
50 different exercises done in between each lap (50 reps of each exercise)

Then 50laps in the pool = 2500m with or without fins

and / or

Run 50 minutes or Ruck 50 minutes with 50 lbs. 

Week 10:  Favorite Workout of the Week

Day 1: Leg Day of 2019
Repeat 10 times
Sandbag hill runs 400m
-20 squats
-10 lunges/leg
*do not set SB down

Repeat 5 times
- your choice of squats, dead lifts, RDL, farmerwalks, kb swings - pick 3 lifts/movements.  

Week 9: Max Rep Set W

eighted Pyramid Push / Pull

Or if no pool, ruck 45 minutes

Week 8:  Normal Workout - Just Add Stairs to Make it KILLER

This week we added stairs to two normal workout lift / PT workouts.  The stairs added both a cardio and muscle endurance / stability effect to the day.  Check it out and when you want to push yourself a little harder - JUST ADD STAIRS.

Upper body Workout:  Easy Pushup Pyramid Warmup 1-10:  Equals 55 total pushups:  1,2,3,4,5,6,7,8,9,10 - with a short 25m jog in between. 

Repeat 5 times
Bench Press - 5 (heavy) or do 20 TRX Atomic Pushups
Pullups / Pulldowns Mix - total of 20 reps (Combine the two to get 20 reps - if you can do 20 pullups you are done.  Mix it with 10/10, 15/5 ...etc up to you.
Staircrawls - Bear crawl down a flight of stairs head first - backwards bear crawl UP a flight of stairs feet first.  (or bear crawl 50m if no stairs)

see link:  https://www.instagram.com/p/BrkXFa8nwvf/ 

Repeat 5 times
Heavy rows 10
Bicep/military press 10
Hanging Knees 10-15
or Abs of choice 1 minute

After the Lift / PT / Crawl, then get your choice of cardio.  We did the following:

Run 20 minutes - first 10 minutes fast / last 10 minutes easy
and 
Swim 20 minutes for max distance

Week 7:  PT Pyramid UP / Weight Pyramid Down:

We did a PT Pyramid 1-10 warmup:  Pushups x 1 , situps x 2 in between 25m jogs on bball court

Week 6:

This week’s favorite new workout creation looked like this.  The classic pyramid repetition / set scheme but focusing on the same muscle groups in one pyramid (push) and the other muscle groups in the other (pull).  This is how we arranged the program: 

Warmup for about 10 minutes mixing in 5-10 pushups every minute of a jog.  Mix in some dynamic stretches and upper body stretches as needed.  The great part about the pyramid workout is that it has a warmup, max out, and a cooldown all built in, but this one is just two halves of a 1-10 pyramid and it is up to you if you want to start at level 1 and go up to level 10 or start at level 10 and work your way down to level 1.

New Push Pyramid Workout is four pushing exercises working the chest, shoulders, and tricep muscles mainly responsible for pushing away from the body (up, down, forward):

Push Pyramid 1-10:

Bench press x 2

Dips x 2

Military Press x 2

Pushups x 3

Explained:
Set 1: Bench 2, dips 2, mil press 2, pushups 3

Set 2: Bench 4, dips 4, mil press 4, pushups 6

Set 3: Bench 6, dips 6, mil press 6, pushups 9

Keep going up to set 10: Bench 20, Dips 20, Mil 20, Pushups 30 – Stop at set 10.  You may find that the pushups are the hardest part of this workout.  If you need to adjust change it to a (x2) set multiplier.

The Pull Pyramid is four pulling exercises selected below that work the biceps, forearms, latissimus dorsi (lat / back muscles) mainly responsible for pulling away from the body (up, down, forward):

Pull Pyramid 1-10:

Pullups x 1 or 2

Rows x 2

Bicep curls x 2

Pulldowns x 3

Explained:
Set 1: Pullups 2, Rows 2, Biceps 2, Pulldowns 3

Set 2: Pullups 4, Rows 4, Biceps 4, Pulldowns 6

Set 3: Pullups 6, Rows 6, Biceps 6, Pulldowns 9

Keep going up to set 10: Pullups  10-20, Rows 20, Biceps 20, Pulldowns 30 – Stop at set 10.  You may find that the Pulldowns are the hardest part of this workout.  If you need to adjust change it to a (x2) set multiplier.

Another option is to make each set heavier as the reps drop by doing a reverse pyramid from 10 to 1. 

Cardio done during that helped with some muscle recovery too:

Run 5 minutes every 5 sets or save 20 minutes of running or other cardio for the end of the pyramids.

Then swim the following: SWIM:  30 minute AMRAP: 150m swim + 50 abs of choice

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Week 5:  

UPPER BODY 300:  The goal is to accumulate 300 totals repetitions by blasting through the following six exercises of 50 repetitions each.  You can do this as a single exercise workout getting one exercise done at a time (takes longer), or you can make a circuit out of a few opposing muscle groups (push, pull, abs) with little to no rest in between. It is a faster way to accomplish the first part of the workout and will keep your heart rate up higher throughout the program.

Burpee / pullup pyramid 1-10 (stop at 10) – Warmup with a quick burpee / pullup pyramid mixed with a 25m run. This is best done on an outdoor pullup bar where you can have a burpee station about 25 meters away from the pullup bar and go back and forth as your warmup.  This is a 1-10 and stop pyramid totaling 55 pullups and burpees. Do not go back down the pyramid – stop at 10 and move on.

300 Rep Events:
50 Pullups
50 TRX atomic pushups or bench press #135 or BW*
50 Bicep Curl into Military Press
50 KB swings (40-60 lbs.)
50 TRX rollouts or 5 minute plank pose
50 Dips

*BW = bodyweight

Pick a weight that makes it challenging to accumulate 50 repetitions.  You should be doing 3-4 sets at the least to get 50 repetitions.

Cardio / Core / Grip

Run 1 mile – focus on your goal mile pace for any timed run distance.  Push yourself as if you were running a 1.5, 2, 3, or 4 mile timed run.

Farmer walk 400m – grab a single dumbbells or kettlebell and walk 400m – switch hands when you need to change grip.

Run 1 mile – same mile as before. Work on your goal timed run pace for as long as you can keep it up.

Farmer walk 400m – same as above.

Run 1 mile – Do the best you can.  Make sure you have fuel to keep pushing yourself with some kind of juice, Gatorade in order to fuel for another anerobic mile if needed.

Bear Crawl 200m – Challenge the shoulders, hips, and core one more time with this classic exercise.  Stay off your knees.

Run 1 mile – cooldown mile

Extra Cooldown / Mobility: If you need to cooldown more, try treading, swimming, and doing dynamic stretches in chest deep water. Use the arms to tread for 5-10 minutes to loosen up from the above challenge, then try to swim as far as you can in 10 minutes.  Follow it with dynamic stretches in chest deep water for 10 minutes.

We have always called these type of workouts Spartan Runs when you mix in running with other activities – now we have the Spartan Run plus 300

Week 4:  One of my favorites we did this Friday - Pick 10 exercises and do 100 reps of them anyway you can - weights and calisthenics:

Upper Body 100s

Pullups 100
Pushups 100
Situps 100
TRX pushups 100
Push Press 100
Bicep/military 100
Flutterkicks 100
Leg levers 100
Scissors 100
Dips 100
Rev pushups 100
Birds 100
Arm Haulers 100

Lightweight Shoulders

Run 1.5 mile timed

Swim 500m Warmup

Repeat 10 times
Swim 100m fast
- rest with pushups, pullouts, or abs on deck or tread 1 min

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Week 3:  GO TO Quick Workouts When Pressed For TIme

We all have those days. Some days are tougher than others to get in a normal workout. But if you prefer not taking another day off and want to squeeze in something, here are my personal favorites:

Lunch Swim – If you have a lunch break and a community pool nearby, not only can you get in a quick swim workout, but the water and the exertion will wake you up and help you with focus and productivity in the afternoon – when most people slump.   Here are a few classic swim workouts:

1:30 Swim Intervals:  Repeat as many times as you can for 21 minutes:  Swim fast intervals of 75-100m on 1:30 (90 seconds). You have only 14 sets that take only 21 minutes to get up to 1400m if you are fast and get at least 1000m if you mix in some 50-75m sets.  Swim the distances fast and the time you have in between when done with the distance and 1:30 is your rest. Most of the time, find a distance that you can do in 1:10-1:15 and take the 15-20 seconds break in between intervals.

500m challenge – How many 500m swims can you complete in 25 minutes? Two or three?

1:30 Run or Bike Intervals:  You can do the same with other forms of cardio as well. Try 10-15 sets of 1:30 (90 second) intervals of 45 seconds fast / 45 seconds slow for a total time of 15-21 minutes.

You have 20 minutes:  Try a Sprint PT Pyramid, Run, Swim, or Bike 20 minutes.

The Classic PT Pyramid – Do a Pullup x 1, Pushup x 2, Abs x 3 Pyramid 1-10-1. Do it without rest and see if you can get it done in less than 20 minutes. How far do you get up / down the pyramid?

Run, Swim, or Bike 20 minutes - How far can get in 20 minutes?

Less Intense Option

Accumulate walks throughout the day.  If you can take a break in a busy day and walk 5-10 minutes during mid-morning or mid-afternoon, or after every meal, you can get yourself 30-40 minutes of movement. Mix in some stairways, fresh air, and sunlight and you will feel more alert and less anxious about not getting any physical activity done.

Drink more water all day. This will force you to get up and use the bathroom more often and require you to take a moment, refocus your efforts, breathe, and stretch. Take a few minutes and breathe deeply (try box breathing) and stretch your legs, lower back, torso and arms.

Avoid the frustration of missing workouts and even more important not get out of the habit of doing some form of physical activity. It does not have to be a hardcore hour-long workout to be effective. Some days you can use a rest day from activity, but not multiple days. Getting into the habit of skipping workouts will one day be difficult to break. Stay in the habit of moving more – eating less.

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WEEK 2:   Leg Day!

We did a killer leg workout Thanksgiving Day this week:

Run 1/2 mile easy - stretch

Squat pyramid 1-10 (run 25m with dynamic stretches) 1 squat, run 25m, 2 squats...up to 10 - stop:

repeat 5 times
squat 5
dead lift 5
farmer walks 100m with DBs in hands

Run 1 mile

repeat 5 times
OH lunges 10/leg
Fireman carry 100m or yoke walks 50m
KB swings 20
 
run 1 mile

repeat 5 times
Box jumps 20
Farmer walks up/down stairs 5x (with 25lbs in each hand)
(or do steps ups 10/leg)
Straight legged deadlifts (light) 10

Run 1/2 mile / stretch
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WEEK 1:  Upper body PT and Weights Mixed 

The favorite workout of the week is posted on Friday and is created and tested out locally with our variety of training groups.  These are unpublished articles and available to the Members Only Section:

PT Pyramid With Weights (Lift During Odd / Even or Back Side of Pyramid) 

I have been using the PT pyramid for decades. This is a pretty long work out so you can break it up as needed as I had to finish the cardio portion during lunch in a second session. The goal is to start the PT pyramid off like you normally do:

1 – Do the first half of the PT Pyramid as a warmup:

Set 1: 1 pullup, 2 pushups, 3 abs of choice, 2 dips
Set 2: 2 pullups, 4 pushups, 6 abs of choice, 4 dips.
Set 3: 3,6,9,6
Set 4: 4,8,12,8
Set 5: 5,10,15,10…

Keep going up the pyramid (6,7,8,9) until set 10:  10 pullups, 20 pushups, 30 abs of choice, 20 dips

Now you should be sufficiently warmed up.  It is up to you but you can mix in some dynamic stretches in between sets, or add in a ½ mile run every 5^th set like the below workout does.

NOTE: if you cannot complete a full 1-10-1 pyramid, just go up to 5 or 6 and that is the end of your “warmup”.

PT Pyramid: Pullups / pulldowns x 1, Pushups x 2, Abs of choice x 3, Dips x 2
– 1-10-1 (but go as high as you can – repeat in reverse order BUT with weighted exercises)

Every 5^th set run 400m at goal mile pace

REVERSE ORDER:  Now for the back side of the PT PYRAMID – add weights and make them get heavier (as possible / desired) as you progress down the pyramid – Set 11-15 will be relatively light as the repetitions are still pretty high, but the last 5 sets can be heavier weights.  Here is a sample of the exercises you can select, the repetitions, and weight you can try:

Set 11:  10 Pulldowns or weighted pullups, 20 bench press, 30 weighted abs of choice, 20 military press

• Sample weight – 120lbs pulldowns or 20lb weight with pullups, 135 lbs on bench, 15lb medicine ball for twisting abs, 30 lbs DBs for military press.

Set 12: 9 weighted pullups, 18 bench press, 27 abs of choice, 18 military press
Set 13: 8 heavy pulldowns, 16 bench press, 24 abs of choice, 16 military press
Set 14: 7 weighted pullups, 14 bench press, 21 abs of choice, 14 military press
Set 15: 6 heavy pulldowns, 12 bench press, 18 abs of choice, 12 military press

Cardio break for 5-10 minutes – run, bike, elliptical, etc – Now go heavier if possible.

Set 16: 5 weighted pullups, 10 bench press, 15 abs of choice, 10 military press
Set 17: 4 heavy pulldowns, 8 bench press, 12 abs of choice, 8 military press
Set 18: 3 weighted pullups, 6 bench press, 9 abs of choice, 6 military press
Set 19: 2 heavy pulldowns, 4 bench press, 6 abs of choice, 4 military press
Set 20: 1 weighted pullups, 2 bench press, 3 abs of choice, 2 military press

Top it off with a Lightweight Shoulders routine

And a Run 1.5 mile timed