Calisthenics and Cardio
Workout
The No Equipment Needed Guide for Body Weight Exercisers
Beginner 30 Day Build Up Plan
Intermediate Six Week Plan
and Nine Week Advanced Plan
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What you are about to undertake is an advanced fitness program. Injuries may occur in any
workout program as with this specific program written by Stew Smith. By downloading the
program, you are waiving any liability to Stew Smith or StewSmith.com. This is a
recommended program that has worked for many others. It may not be right for you. It is
recommended that you consult a physician before undertaking any new fitness regimen.
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Spec Ops Level: Functional movement weight training, high rep
calisthenics, sprinting / agilities, long distance running / rucking,
swimming, swimming with fins, TRX, Kettlebells and other cardio and
resistance training options.
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These workouts are spread throughout the year in a logically progressive
routine to create increases in strength, speed, stamina, endurance, as
well as prevent injury for the tactical athlete.
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Programs Follow Periodization Training Guidelines:
The Science of Periodization: The program follows a 52-week tactical fitness
periodization cycle complete with scheduled peaks and tapers of running and/or
rucking, swimming or other non-impact cardio, calisthenics, weights, and the
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Table of Contents
About the Author
List of Books & eBooks
Contact Information
Introduction Calisthenics Base Training
Getting Started – Warmups / Stretching
Upper Body Workouts
Core Workouts
Lower Body Workouts
Light Weight Shoulders
Static Stretching Options
Workouts:
-
Beginner 30 Day Plan
Six Week Intermediate Workout
Eight Week Advanced Workout
Injury Prevention / Mobility Day
Nutrition
Tactical Fitness Series
About the Author
Former Navy Lieutenant (SEAL) Stew Smith
graduated from the United States Naval Academy
and graduated from Basic Underwater
Demolition/SEAL (BUD/S) training, (Class 182).
After serving eight years in the Navy, he now
specializes in helping young men and women
prepare for professions that require a fitness test and
rigorous training: Military, Police, Fire Fighters, and
Special Ops professionals.
Stew Smith writes about fitness and acing physical
fitness tests and is the founder of Heroes of
Tomorrow Fitness – a FREE local and online fitness
resource for people seeking military, law
enforcement, and firefighting professions.
Stew Smith works 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.
Let these workouts assist you in becoming a better conditioned tactical athlete.
The next page is a list of published books/eBooks I have written focusing on
specific training programs. All books and manuals are fitness related and have a
multi-week training program to help you prepare for any test, training program, or
just lose weight and get fit for duty. Basically - anything that requires a fitness
test to enter, StewSmithFitness.com has the answer.
Latest Fitness Books: Tactical Fitness, Tactical Strength, Tactical Mobility
Warrior Workouts Volume 1,2, and 3
Good Luck and Never Quit!
About the Heroes of Tomorrow Program:
Stew Smith founded Heroes of Tomorrow Fitness – an online fitness resource for
people seeking Military or Law Enforcement / Firefighting professions. He trains
young men and women for free locally who wish to serve our country and
communities. Your purchases help us and our team of volunteer trainers prepare
tomorrow’s military, police, and fire fighters to physically do their job. We actually
see over 5,000 young men and women each year and train them for FREE.
Published Tactical Fitness Books
Tactical Fitness | Tactical Strength | Tactical Mobility
Warrior Workouts Vol 1 | Vol 2 | Vol 3
The Complete Guide to Navy SEAL Fitness
Navy SEAL Weight Training Workout
Maximum Fitness
The SWAT Workout
The Special Operations Workout
General Fitness and Nutritional Guides for Everyone
The Beginner / Intermediate Guide to Fitness
Reclaim Your Life - Erin O'Neill Story (beginner / intermediate)
Veterans Fitness - Baby Boomer and a Flat Stomach!
Circuit Training 101 – Beginner / Intermediate Guide to the Gym
The Busy Executive Workout Routine
The Obstacle Course Workout – Prep for Races or Mil, LE, FF
TRX / Military Style Workouts – Adding TRX to Military Prep Workouts
Tactical Fitness (40+) Phase 1, Phase 2, Phase 3, Phase 4
The Military / Special Ops Physical Fitness Workouts
The Combat Conditioning Workout
Air Force PJ / CCT Workout – Battlefield Airman Prep Course
The UBRR – Upper Body Round Robin Workout / Spec Ops version
Navy SEAL Workout Phase 1
Navy SEAL Workout Phase 2 - 3
Navy SEAL Workout Phase 4 Grinder PT
Navy SWCC Workout
Army PFT Workout (Prep For Rucking, OPAT, ACRT)
Army Special Forces / Ranger Workout
Army Air Assault School Workout
Army Airborne Workout
USMC RECON / MarSOC Workout
USMC OCS / TBS Workout
USMC IST and PFT
The Coast Guard Rescue Swimmer / Navy SAR Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Boot Camp Workout
Military, Police, Fire Fighter PT Test Survival Guide
The Law Enforcement Physical Fitness Workouts
The FBI Academy Workout | FBI Workout Vol 2
The DEA Workout
The FLETC Workout - Ace the PEB
The PFT Bible: Pushups, Sit-ups, 1.5 Mile Run
The Fire Fighter Workout
Contact Stew Smith (Email, mail)
As part of the downloadable, you do have access to email me at any time and I
will answer your questions as soon as possible. Below are the different ways to
contact me for any of the products and services at www.stewsmith.com.
Mail and email addresses:
StewSmith.com
PO Box 122
Severna Park MD 21146
Email - stew@stewsmith.com
© Stew Smith MMXIX - All rights reserved. Any part of this book may NOT be
reproduced without the permission of the author. Any unauthorized transmission
electronic or printed is prohibited.
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reproduced without the permission of the author. Any unauthorized transmission
electronic or printed is prohibited.
Introduction – Calisthenic Base Training
Your first repetition of a calisthenics exercise is actually considered a part of a
resistance training / strength building program. Your 20 th rep of pullups (for
instance) is turning a classic strength exercise into an endurance exercise, by
building muscle stamina. These work capacity qualities also are a significant
factor of the tactical athlete – especially the candidate who has to master high
repetition fitness and endurance testing events and long training days / nights.
When training for challenging special ops selection programs, you have to have a
full arsenal of fitness elements that are not considered a weakness to you. That
means have strength / power, endurance / muscle stamina, speed / agility,
flexibility / mobility, grip, and a certain amount of body mass is also
recommended to aid in durability. We all start training with some sort of natural
or neglected weakness of the above fitness elements and it is our job during
preparation to make those weaknesses less and maybe even a new-found
strength. This program is designed to focus on muscle stamina and
cardiovascular endurance, but you can also use calisthenics as both a work
capacity and a hypertrophy training program. Hypertrophy simply means “growth”
and hypertrophy training is focusing on muscle size – many athletes (mainly
bodybuilders) do this purely for muscle size gains. A cycle of hypertrophy
training can actually start with high repetition calisthenics. A beginner to
calisthenics or resistance training will see muscle growth just with calisthenics
and increased caloric intake alone.
If you are coming from an athletic background of strength and body building
training, you need to do just the opposite and work on your cardiovascular
endurance and muscle stamina with calisthenics testing and grinder style PT
(dips, flutterkicks, pushups, pullups, burpees, squats, lunges). In fact, you may
not even need to lift at all if you are big already from a lifetime of lifting. You may
just need to turn yourself into a cardio machine by doing more triathlon type
training mixed with high rep resistance training. Once again, the answer to your
question is it really DEPENDS.
Personally, I like to do a big cycle of calisthenics and cardio based focused
training as it enables me to stay lean and maintain muscle mass while building
muscle stamina and endurance in running, swimming, rucking and some nonimpact cardio activities like biking or rowing. We typically do this cycle during the
summer, but if you need to extend the cycle into the fall and winter to continue to
lose weight and work on PST performance, this type of program is right for you.
Once done with this cycle, you can go back to a strength training cycle if you
prefer to give yourself a break from the higher miles and higher repetitions on the
joints. The combination between this cycle and the strength training cycle will
help you with both durability and work capacity.
Getting Started
The following stretching plan will assist you with getting started again safely and
without as much post-exercise soreness.
Most injuries are strains or muscle pulls that can be prevented with a few simple
stretching exercises done daily. The added flexibility will not only assist in injury
prevention, but with speed workouts enable you to run faster. The following is a
stretching routine that can be used whether you are a beginner or advanced
athlete.
The Warm-Up Routine
Finding what works best for you as a warm-up is critical to your success in either
fitness testing as well as job performance. Increasing one’s flexibility should be
the first goal before starting fitness/athletic activity. This dynamic stretch routine
is a quick and effective way to produce these results.
Dynamic Stretching Explained
A quick and easy to follow dynamic stretching routine will demonstrate the way to
warm up and prepare for workouts. Take 5-10 minutes and get warmed up with
these leg movements prior to working out.
Dynamic Warm-up and Key Stretches
Jog or Bike - 5 minutes
Butt Kickers - 1 minute
Frankenstein Walks - 1 minute
Bounding in Place - 1 minute
Calf/Shin Warm-up – 1 minute
Burpees – 1 minute
Light Arm Shoulder Chest Stretch
Light Thigh Stretch
Light Hamstring Stretch
Back Roll
Light ITB Roll
Shin Roll
Warming Up for Workouts
Jog five minutes or do a series of light calisthenics like jumping jacks, crunches,
push-ups, squats prior to stretching. Dynamic stretching is a major part of
warming up prior to any athletic movements. In order to reduce muscle fatigue
and soreness and prevent injuries, perform a good warm-up using these
dynamic/static stretches. You can also use these on the back end of a hard
workout to cool-down from hard activity.
Jog or Bike 5 minutes – Get the blood flowing.
Butt Kickers - 1 minute: Jog slowly and flex your hamstrings to pull your heels
to your butt on each step. Do with knees down and knees up for 30-60 seconds.
Frankenstein Walks - 1 minute: Walk and kick high each step. Try to kick your
hands in front of you. Do 10 kicks with each leg.
Bounding - 1 minute: Do high powered skipping for 1 minute. Start off with
regular skipping then lift knees high each step. Do in place for 1 minute or
across a 50-100-yard field.
Side steps - 30 seconds each direction: Work lateral movement into the
warm-up. Mix in a few squats with cross-overs. Do for 1 minute back and forth
in each direction.
Calf/Shin Warm-up – 1 minute: Alternate lifting heels off the floor and toes off
the floor. This is a shins/calves builder to help strengthen legs for
running/rucking.
Burpees – 1 minute: Drop into the pushup position. Quickly drop your chest to
the floor and back to the up position. Bring your feet up and stand and jump 4-6”
off the ground to finish the rep.
Light Arm Shoulder/Chest stretch: Pull your arm across your torso to stretch
rear/deltoid and trapezius region. Then pull your arms backward as far as you
can to stretch the chest/front shoulder connections.
Thigh Stretch – Standing: - Standing, bend your knee and grab your foot at the
ankle. Pull your heel to your butt and push your hips forward. Hold for 10-15
seconds and repeat with the other leg.
Hamstring Stretch #1 and #2: - From the standing position, bend forward at the
waist and come close to touching your toes, slightly bend your knees and pull
your torso closer to your legs. Go back and forth from straight legs to bent knees
to feel the top/bottom part of the hamstring stretch. You should feel this
stretching the back of your thighs.
For more Static Stretches – See Link:
http://site.stewsmithptclub.com/StaticStretches.pdf
Myofascial Release – Learn this term and get a foam roller for yourself. See
Foam Roller Article / Video
This coupled with cooldowns or mobility days will make all the difference in the
world with your recovery from tough workouts.
Back roll: Sit on foam roller and move slowly back and forth as you lie on the
roller. Move your legs to move your body over the roller. Do for 1-2 minutes
each body part.
ITB roll: Lay on your side in a side plank position and place foam roller under
your hip. Move forward and roll your ITB from the hip to below the knee. Do for
1-2 minutes on each side of the leg.
Shin Roll: Place roller under your knees and slowly kneel down placing both
shins on the roller. Slowly roll back and forth from bottom on the knee to the top
of the ankle.
Upper Body Calisthenics
Descriptions of the PT exercises
Regular Push-ups - Lie on the ground with your hands placed flat next to your
chest. Your hands should be about shoulder width apart. Push yourself up by
straightening your arms and keeping your back stiff. Look forward as you
perform this exercise.
Wide Push-ups - From the same position as the previous push-up, place your
hands about six to twelve inches away from your chest. Your hands should be
greater than shoulder width apart. The slight change of the arm distance changes
the focus of what muscle are exercised.
Triceps Push-ups - From the same position as the regular push-up, place your
hands under your chest about 1-2 inches away from each other. Spread your
legs in order to help with balance. This exercise will concentrate more on the
triceps of the arm than the chest.
Hand Release Pushups – The new changes the pushup exercise and adds the
hand release to ensure pure and properly executed pushups. Plus, it adds in an
upper back component to balance out the chest and front deltoid muscles. Do a
regular pushup, then lift the hands off the floor in between reps.
Pull-ups (regular grip) - Grab the pull-up bar with your hands placed about
shoulder width apart and your palms facing away from you. Pull yourself upward
until your chin is over the bar and complete the exercise by slowly moving to the
hanging position.
Pull-ups (reverse grip) - Grab the pull-up bar with your hands placed about 2-3
inches apart with your palms facing you. Pull yourself upward until your chin is
over the bar and complete the exercise by slowly moving to the hanging position.
*note – using reverse grip - keep your hands in and do not go wider than
your shoulders as you will develop some elbow tendonitis similar to that of
tennis elbow
Parallel Bar dips - Grab the bars with your hands and put all of your weight on
your arms and shoulders. Do not do these exercises with added weight, if you
are a beginner, or if you have had a previous shoulder injury. To complete the
exercise, bring yourself down so your elbows form a 90 degree angle (no
less of an angle) and back to the up position.
Get good at pull-ups and dips as they will help you pull yourself up and
over climbing obstacles when faced with a wall, rope, or ladder climb
Rope Pullups - Getting good at Rope Climbing requires a solid grip and if you do
not have a rope to climb you can simulate it with the rope / towel pullup. Drape a
rope over the bar and grab both ends with your hands and do pullups until your
grip fails you.
Core Workout Exercises
The “Core” is not just your abdominal muscles. This section focuses on the hips,
abdominals, obliques, lower back, upper back, and shoulder girdle. The core is a
system – not a set of muscles. When you exercise your stomach muscles, make
sure to exercise and stretch your back also. The stomach and lower back
muscles are opposing muscle groups and if one is much stronger than the other,
you can injure the weaker muscle group easily.
Advanced Crunch - (Legs up): Lie on your back with your feet straight in the
air. Keep your legs straight up in the air for the advanced crunches. Cross your
hands over your chest and bring your elbows to your knees by flexing your
stomach.
Reverse Crunch: In the same position as the regular crunch, lift your knees and
butt toward your elbows. Leave your head and upper body flat on the ground.
Only move your legs and butt.
(Do not do if you have severe lower back injury or if this hurts your back)
Double Crunch: Lift hips and shoulders off the floor at the same time in one
motion.
Right Elbow to Left Knee: Cross your left leg over your right leg. Flex your
stomach and twist to bring your right elbow to your left knee.
Left Elbow to Right Knee: Cross your right leg over your leg. Flex your
stomach and twist to bring your left elbow to your right knee.
Bicycles: This is a mix between opposite elbow to knee crunches with bicycling
of your legs. Alternate from side to side for prescribed reps and do not let feet
touch the floor.
Half Sit-ups: With your hands on your hips, lift your torso off the ground higher
than a crunch but not as high as a full sit-up. Your middle/lower back will be on
the floor still at the up position.
Lower Back Exercise - Swimmers: Lie on your stomach and lift your feet and
knees off the floor by flutter kicking repeatedly as if you were swimming freestyle
– build up to 1:00 – or keep feet still but off the floor.
Lower Back Exercise #2 - Hip Rolls: Lie flat on your back with your knees in
the air as in the middle picture below. Keep your shoulders on the floor, rotate
your hips and legs to the left and right as shown below.
Upper back exercise #1 - Arm Haulers: Lie on your stomach. Lift your chest
slightly off the floor and wave your arms from your sides to over your head for 30
seconds.
Upper back exercise #2 - Reverse Push-ups - Lie on your stomach in the
down push-up position. Lift your hands off the floor instead of pushing the floor.
This will strengthen your upper back muscles that oppose the chest muscles.
(Also called Hand Release portion of the Army Hand release pushup)
Upper back exercise #3 – Birds: Lie on your stomach with your arms spread to
the height of your shoulders. Lift both arms off the floor until your shoulder
blades “pinch” and place them slowly in the down position. Repeat for 10-15
repetitions mimicking a bird flying.
Plank Pose and One Arm Plank: To complete the Crunch Cycle, try getting
into the plank position and see if you can hold it for at least 1 minute. As you
advance, lean on the left / right arm as you increase the time. Or do the plank in
the UP Pushup position.
In fact, when you fail at pushups during the workout, stay in the UP Pushup
position for an extra 30-60 seconds each time. This will prepare you well for the
long periods of time in the “leaning rest” as well as strengthen the core for
crawling obstacles.
Dirty Dogs –In the all fours position again, lift your right leg from the hip working
the glutes to help balance the hip / ITB / thigh connections.
(Great for hip development)
Side Bends with Weight Overhead - This can be done with dumbbell or some
form of weight over your head held with both hands. Simply lean to the left and
right at least 10 times each side stretching and flexing both sides.
Bear Crawls or Stair Crawls– Walk like a bear on all fours. This gets tough after
a couple hundred yards. For stair crawls bear crawl down the stairs head first,
and up the stairs feet first. Consider this a mobile plank pose.
Advanced Abdominal Exercises: Do not do if you are a beginner!
These exercises are not ideal for weak or injured backs. If you cannot do the
lower back exercise / plank pose exercises for 1:00 – do not attempt these
exercises.
Tip to reduce strain on the lower back WITH LEG LEVERS, FLUTTERKICKS
Lift your butt off the ground about an inch and place your hands
underneath your butt bone, thus taking some of the strain off the lower
back.
Flutter-kicks - Place your hands under your hips. Lift your legs 6 inches off the
floor and begin walking, raising each leg approximately 36 inches off the ground.
Keep your legs straight and moving. This is a four count exercise.
Leg levers - Lift your feet 6 inches off the floor. Raising both legs approximately
36 inches off the ground, keep your legs straight and off the floor until specified
number of repetitions are complete.
Scissors – Lay on your back. Lift your feet 6 inches off the floor. Open and
close both legs approximately 36 inches apart, keep your legs straight and off the
floor until specified number of repetitions are complete.
Atomic sit-ups - Lift your feet 6 inches off the floor as if you were doing a leg
lever. Pull your knees toward your chest while simultaneously lifting your upper
body off the floor. This is a mix between the situp and the leg lever.
Leg Tuck – (aka Hanging knee ups) You can spice up your core work and even
replace situps with this challenging exercise. Hang from the pullup bar and bring
your knees to your elbows. Grip and core work is critical to this one
Lower body Exercises
Squats - Keep your feet shoulder width apart. Drop your butt back as though
sitting in a chair. Concentrate on squeezing your glutes in your upward motion.
Keep your heels on the ground and knees over your ankles. Your shins should
be near vertical at all times. Extend your buttocks backward. Do with or without
a dumbbell / kettlebell in your hands. (Add weight if needed)
Walking Lunge - Keep your chest up high and your stomach tight. Take a long
step forward and drop your back knee toward the ground. Stand up on your
forward leg, bringing your feet together and repeat with the other leg. Make sure
your knee never extends past your foot. Keep your shin vertical in other words.
ADD WEIGHT if needed
Fireman carry – Whether it is an injured man drill or a one on one fireman carry,
learn to get good at placing a person on your shoulders and carrying him. This is
a fun addition to the Burpee / 8 Count Pyramids with runs in between pullup bars.
Instead of running every set, mix in some bear crawls and some fireman carries.
One man Log PT – Log PT Simulation – You can replace the barbells if you
have a log and do push presses, dead lifts, and even hang cleans with a log. Or
to prepare for log PT, grab a barbell, dumbbell, and get good at overhead
pushes, holds, and lifts off the ground. Or use a sandbag / tire.
Push Press – This can be done with a set of weights or a sandbag. We make
our own bags with a 50lb bag of play sand – cut about 10lbs out of it and wrap it
with duct tape. This makes for a great added weight for log PT simulation with
other exercises like squats, lunges, and situps.
The Light Weight Shoulder Workout / Extra Lift Options
This can be done with lightweight dumbbells or food cans / water bottles. This
shoulder routine is great for post rotator cuff / shoulder surgery physical therapy
patients but will help build stability in the smaller muscles of the shoulder. See
link to video that explains all of the exercises in actual progression.
LATERAL RAISE: More than 5 pound dumbbells is not recommended for this
exercise. Keep your shoulders back and your chest high. Lift weights parallel to
ground in a smooth controlled motion, keep your palms facing the ground.
Follow the next 6 exercises without stopping.
THUMBS UP: After performing 10 regular lateral raises, do 10 lateral raises with
your thumbs up, touching your hips with your palms facing away from you and
raising your arms no higher than shoulder height.
THUMBS-UP/DOWN: Continue with side lateral raises. As you lift your arms
upward, keep your thumbs up. Once your arms are shoulder height, turn your
hands and make your thumbs point toward the floor. Repeat for 10 times, always
leading in the up and down direction with your thumbs.
FRONT RAISE - THUMBS-UP: Now, for 10 more repetitions, to work your front
deltoids. Lift the dumbbells from your waist to shoulder height keeping your
thumbs up and arms straight.
CROSS-OVERS: With your palms facing away from you and arms relaxed in
front of your hips, bring your arms up and over your head as if you were doing a
jumping jack (without jumping). Cross your arms IN FRONT of your head and
bring them back to your hips for 10 repetitions.
Bicep Curl – Military Press Combo - Perform a bicep curl, then press the
dumbbells over your head with a military press, repeat in reverse order to get to
the starting position. Add in 5 shrugs every rep to top off shoulder workout.
(Increase weight if you prefer)
The Static Stretching Program
It is great to do dynamic warmup to prepare for exercise, but after a long day of
training, a nice static stretch is also beneficial. Never stretch COLD though.
Always warmup prior to stretching for best results. Increasing one’s flexibility
should be the first goal before starting fitness / athletic activity. Increased
flexibility will help you with increased blood flow to the muscles, prevention of
injuries, increased speed, and range of motion. A 5-10 minute stretching
program after your workout will help to break up the soreness as well. Mix in
some foam rolling too when the day is done.
Follow the stretching chart after your workout. Hold these stretches or do these
movements for at least 15-20 seconds each:
Static Stretch Cycle (Cool Down)
Neck stretch (yes/no)
Neck/Shoulder Stretch.
Shoulder Shrugs
Arm/Shoulder Stretch
Forearm Stretch
Tricep/Lat Stretch (half moon)
Chest / Bicep Stretch
Stomach Stretch
Lower back Stretch
ITB / Hip
Hip flexor stretch
Hamstring Stretch
Thigh Stretch
Calf Stretch
Stretching and Warming Up and Cooling Down
Stretching is only part of warming up and cooling down. A brief cardiovascular
activity like biking, running or swimming. Usually 5-10 minutes of this activity is a
good warm-up or cool down.
Static stretching: Hold these stretches for 15-20 seconds. Do not bounce when
performing these stretches, but inhale deeply for three seconds, hold for three
seconds and fully exhale. Do this twice per stretch. This will take you to the 1520 second time minimum for holding these stretches for optimal results.
See http://site.stewsmithptclub.com/StaticStretches.pdf for more pictures of
stretches.
Lower back Plan – http://site.stewsmithptclub.com/lowerbackplan.pdf
The Program
The 30 Day Chart is the daily minimal amount of recommended exercise you
need to do in this workout plan. The next page after the chart is the
supplemental program – this is a voluntary addition to your day. The additional
exercise is to help assist with fat burning and abdominal toning IF you feel like
you want to continue working after you completed the “square” for the day in the
90 Day workout chart.
FREE: If you like to run - see supplemental running plans: beginner plan see www.stewsmith.com//linkpages/beginrunningplan.htm
In the 30 Day Chart workout below, you will see Workouts for 30 straight days.
The goal is to do something EVERYDAY, as you will see there are “easy” days in
the mix to help you recover. Build the habit of daily movement! Some do the
workouts 5 days a week – resting 2 days. It is up to you. Some details of the
chart:
Repeat 5-10 times - Basically, repeat the events under the above phrase until
you reach another line / space. Exercises like Bike 20:00 or Ab Routine, full
body stretch, or shoulder workout ARE NOT to be repeated several times –
JUST ONCE.
Walk / run / bike - 15:00 - This is your cardio exercise choice. Some people
prefer to swim, row, bike over walking or running. It is up to you. If you wish you
can even pick more than one option to do for that day and mix in a walk with a
bike or a swim even. You can also pick on option for the beginning of the
workout and a second option for the end of the workout as you advance in fitness
levels. Push yourself! Another great way to lose weight is to do a walk 5-10
minute AFTER every meal.
The 14 Week Intermediate and Advanced Program
The Six Week Intermediate Program is a 5 day a week workout plan but ramps
up pretty quickly. There is one day of mobility day which is a nice addition to any
training week. It has a steady progression of mileage per week, but if you need to
run less, replace with nonimpact options available (walk, bike, elliptical, row,
swim, other).
The Eight Week Advanced Program is a six day of week workout plan with one
day being a mobility day. This will get time consuming but you do not have to do
all the cycles of the workout or both running and swimming options if you do not
have time or facilities available.
Workout Explanations and Options
Swim workouts can be replaced with walk, runs, or Bike or elliptical
pyramid -No pool? No problem – but replace a 20 minute swim with a 20
minute cardio of your choice.
The Bike or Elliptical Pyramid is a great workout - Increase resistance each
minute for every minute until the machine becomes too hard to move. Then
repeat in reverse order for remaining time.
Walk Fast – Do your best to walk as fast as you can pushing your comfort level
during workouts. After meal walks can be slower and more conversational –
meaning you can still talk and walk at the same time.
Walk / Jog Combo – Walk a little / jog a little if you want a little more out of your
walking workouts. Start off small with 50yd walk / 50yd runs or pick a distance
like driveway to driveway or pole to pole in your neighborhood.
Run Replacement – For every half mile (800m) scheduled in the workout,
replace it with 5 minutes of non-impact cardio if you need a day of no running.
Full Body Stretch – Do all the stretches in the book after a brisk warmup walk,
bike, jog, etc…
Shoulder Workout – When you see this, only do each of the 6 exercises in a
non-stop circuit once. No need to repeat this, unless you repeat with NO weight.
Warmups – You will see a calisthenics / run pyramid warmup throughout the
workout. This is a short run of 25-100m mixed into a pushup or squat pyramid
typically. 1 Pushup – run 25m – 2 pushups – run 25m…up to 10 or even 20
some days. Same for squats. If you have an outdoor pullup bar, you can add in
some as well. Otherwise a brief cardio warmup or jump rope / jumping jacks
mixed with exercises like pushups and squats depending on leg or upper body
day will get you warmed up. Keep this workout at a sub-max effort and focus on
stretching and foam rolling to loosen any tight joints from too much previous
travel or inactivity.
Pool Skills – IN the workout after the pool sessions, you can add in many of the
events of drownproofing to help with water confidence. Treading for 5 minutes
with no hands, bounce, float, front flip/backflip underwater, all with hands behind
back and feet together SIMULATED BEING TIED.
The PT Pyramid is a classic workout for intermediate / advanced level athletes
who prefer calisthenics. This workout can be a max-rep effort and focus on
stretching and foam rolling to loosen any tight joints from too much previous
travel or inactivity.
PT Reset – This is a workout to help balance out the front side and back side of
the core providing an opposing muscle group exercise to the chest, front
shoulders, stomach muscles, and hip flexors. You will see this as a cooldown
movement after upper body days typically. Add it regardless if you prefer.
Typical Organization – You will see PT pyramids mixed with a variety of running
at goal pace or sprint pace in between sets one day. Another day of the week will
be a pyramid warmup along with some form of super set mixed with running.
Then toward the end of the week, there are tests or max rep effort workouts like
the Murph (100 pullups, 200 pushups, 300 squats or situps) along with other
exercises that may require some form of weight for load bearing or overhead
presses. (sandbag, log, DB / KB etc).
Focus of this Program – Create a PST Strategy
Creating a test taking strategy is smart, as the last thing you want to do is show
up for your first fitness test with a military special ops recruiter / mentor and fail
because you have never practiced it before. Believe it or not, there are recruits
who show up to a 500yd swim not knowing if they will even finish it their first
time.
In order to build a strategy that works for you, you have to learn HOW to take this
test by actually taking the test. You should know how it feels to run at your pace
and to swim at your pace that will yield the scores you want. You should also
know that you need some more fuel by the later half of the fitness test as you
tend to “run out of gas” just when you need it for the last event 1.5 mile run
test. See Nutrition for Fitness
Here is how to develop your test taking strategy by learning your pace and
training for your pace with events like running and swimming.
Same Pacing Workout with Swimming: (do this 5-6 times a week)
Warmup 500yds CSS or free style (mix is fine too) but non-stop. When you
“warmup” with a 500yd or 500m swim, you are now training to make the 500m
swim “nothing more than a warmup”. This is more of a psychological benefit, but
it will also get you more prepared for swimming 500m at a fast pace. After the
warmup, do the following 50/50 split workout:
Repeat 10 times
50m Swim freestyle FAST (6-8 strokes per breath)
50m NO REST go into Swim CSS – at your goal pace*.
- rest 10 seconds before starting again
*Goal pace swimming will depend on your abilities, but a good standard is a yard
or meter per second. Most military swim tests are 500yds or 500m. Shoot for a
yard per second and score 500 seconds which is an above average score of an
8:20. This is good enough (actually above average) for most military programs –
even special ops level swimming.
Do this swim workout 5-6 days a week - minimum standard daily is 1000-1500m
PERIOD if you want to get in shape to swim 500m fast.
For running, the same type of program works but you can add in a sprint workout
1-2 times a week if you prefer, but if your conditioning is solid, focus on goal pace
for a few weeks as your only running workout every day (4-5 times a week).
Running Workout #1 (2.5 miles total distance)
Run 1 mile warmup / stretch
Repeat 6 times
400m at goal mile pace (example 1:30 = 9 min 1.5 mile goal pace)
- rest with 1 minute calisthenics (squats, lunges, pushups, situps – your choice
depending on upper body or lower body days) or if you want to just focus on
running, rest with a 1 minute walk.
Run 1 mile cooldown / stretch – mix in a few sprints if you prefer with slow jog
intervals.
Running Workout #2 (3 mile total distance)
Run 1 mile warmup / stretch
Repeat 4 times
800m at goal mile pace (ex. 3 minutes = 9 min 1.5 mile goal pace)
Run 1 mile cooldown / stretch – mix in a few sprints if you prefer with slow jog
intervals.
More Pacing Ideas:
Intervals
Drop mile pace
Situps Test is also a pacing drill
But First – Here is the 30-Day Beginner Program that helps build habits of daily
fitness for beginners or those previously injured.
The Beginner 30 Day Starter Plan
Day 1 Walk / run /bike- 15:00 –
Full body stretch
Day 2 Repeat 5 times Day 3 Pushups-10/Crunch10
Walk / run/ bike 15:00
Shoulder workout x 1
Fullbody stretch
Fullbody stretch
Day 4 Repeat 5 times
Day 5
Day 6 Repeat 5 times
Squats 10
Walk / run/bike - 15:00
Walk / run/bike - 4:00
Rev & Pushups 5-10
Crunches and Plank
squats - 20
Shoulder workout
poses for 5 minutes
Fullbody stretch
Fullbody stretch
Fullbody stretch
Day 7
Day 8
Day 9 Repeat 3 times
Walk / run/ bike 20:00
Repeat 5 times
Walk or bike 5:00
Shoulder workout
Jumping jacks - 10
squats - 20
Fullbody stretch
Pushups - 10 ( no rest)
lunges - 10/leg
Fullbody stretch
Fullbody stretch
Day 10
Day 11
Day 12 -Repeat 5 times
Walk/run/bike - 20:00
Walk/run/bike - 20:00
Jumping jacks - 10
Shoulder workout
crunch or plank 1 min
Rev & Pushups – 10
Fullbody stretch
Fullbody stretch
Fullbody stretch
Day 13
Day 14 Repeat 5times Day 15 Walk /run/ bike - 20:00
jumping jacks - 10
Walk /run/ bike- 20:00
crunches -50
Pushups - 10
crunches or plank 1 min
Fullbody stretch
Fullbody stretch
Fullbody stretch
Day 16 Repeat 5 times Day 17
Day 18 Repeat 5 times
Pushups 10, Pullup -?
Walk/run/bike - 20:00
Rev & Pushups – 10
squats - 20 / lunges - 10 Crunch/ Plank 1 min
Squats - 20
Fullbody stretch
Fullbody stretch
Fullbody stretch
Day 19
Day 20 Repeat 5 time
Day 21
walk/run/ bike - 20:00
Pushups–10/Squats
Walk/run/bike - 20:00
crunches & plank 1 min
20/ crunches 20
Shoulder workout
Fullbody stretch
Fullbody stretch
Fullbody stretch
Day 22 Repeat 8 times Day 23
Day 24 Repeat 5 times
jumping jacks - 10
Walk / run/bike - 20:00
Pushups - 10-15
Rev & pushups - 10
Plank pose – 3 min
Squats-20/Crunches-20
Fullbody stretch
Fullbody stretch
Fullbody stretch
Day 25
Day 26 Repeat 5
Day 27
walk / run / bike - 20:00
times
Repeat 5 times
plank pose – 3min total
Walk / Run / Bike 5:00
Pushups 10, Pullup -?
Fullbody stretch
squats - 20 / lunges 10
Crunches & plank 1 min
Fullbody stretch
Fullbody stretch
Day 28
Day 29 Repeat 8 time Day 30
Walk / run / bike- 20:00
Jumping Jacks - 10
Walk /run/ bike - 20:00
Crunches & plank 1 min
Pushups – 10 / Rev
crunches &plank 1 min
Fullbody stretch
Pushups 10
Fullbody stretch
Fullbody stretch
*Add 10-15 min walk throughout the day (before / after meals)
Rev & Pushups = Reverse pushup and pushups mixed together
The Intermediate Six Week Program
Week 1 - Day 1
Week 1 - Day 2
Warmup 1 mile run
or 10 minute bike / nonimpact cardio option
Run and Hill Day (or
stairs)
Repeat 3 times
Pullups max
Pushups 10-20
Run 1 mile or 10 min
bike
Repeat 3 times
Walking Lunges 10/leg
Pullups max
Pushups 25
Run /walk or bike 10
minutes of hills or stairs
/ bleachers (high
resistance if stationary
bike)
Repeat 2 times
Farmer walk 100m
Situps 1 minute
Squats 20
Run 1 mile or 10 min
bike – Intervals: 400m
fast / 100m walk x 4
Repeat 2 times
Situps or plank pose 1 min
Squats 25
Run 1 mile run or bike 10
minutes
or 10 min worth of
Tabata intervals.
Light Stretch
Tread water 5 min
Swim 500m warmup
- 5 x 100m mix of free
and CSS as desired
- rest with dynamic
stretches 1 min in
shallow end.
Week 1 - Day 3
50 % Murph Plus
Run 1 mile warmup
50 pullups
100 push press (SB)
100 abs of choice or 2
min plank pose
100 pushups
150 squats
- run 400m every 100
reps accumulated
Optional Swim:
Swim 500m warmup
Repeat 2 times
100m free style fast
50m any stroke easy
Week 1 - Day 4
Week 1 - Day 5
Mobility Day
Warmup 1 mile run
Warmup 10 minutes bike /
elliptical
Repeat 4 times
Pullups max
Pushups max (but goal is 2x
pullups)
Situps or Plank pose 1 min
Run 400m at timed run goal
pace speed
Stretch / Foam roll
repeat 4 times
5 Min bike, swim, elliptical or
row (or walk)
5 min stretch or foam roll
Cardio Option:
run or swim 20 minutes for
max distance / stretch
If swim: add
5 min tread
5 min dynamic stretches in
chest deep water.
Repeat 4 times
SB Push Press*
SB Squats*
SB Chest Carry lunges 10/leg*
Run 400m at goal timed run
pace speed.
Swim 500m warmup
Repeat 6 times
100m free style fast
75m CSS at goal pace
25m flutterkick only
*SB = sandbag, dumbbell,
weight vest, or some form of
weight to add to exercises.
*there should be a day off in
between Day 5 and Day 1.
Week 2 - Day 1
Week 2 - Day 2
Week 2 - Day 3
PT Test
500yd swim*
Pushups 2 min max
Situps 2 min max
Pullups max
1.5 mile run
Run and Hill Day (or
stairs)
Warmup 5 min
Optional Workout #2:
Repeat 3 times
Run 400m fast
Pullups max
Push Press 20
Plank pose 1 min
PT RESET:
Repeat 2 times
Rev pushup - 20
Arm haulers - 20
Birds - 20
Swimmers - 30 secs
Plank pose 1 min
*if no pool – skip or do
some other form of
nonimpact cardio for 10
minutes for max
distance.
Run 1 mile timed
Run 1.5 miles fast
Run 20 minutes of hills
or stairs / bleachers every 5 min - stop and
do 20 squats / 10
lunges
Repeat 2 times
400m fast
400m easy
squats 20
lunges 10/leg
Swim 250m without
fins - warmup
With fins:
Repeat 5 times
Swim 25m dolphin
kicks underwater
Swim 25m flutterkicks
on back
Swim 1000m with fins
PT Pyramid 1-10-1
Pullups x 1
Pushups x 2*
Abs of choice x 3
Dips and/or military x 2
- every 5th set run 400m
fast
Swim PT:
Warmup with 250m
swim
repeat 5 times
Swim 150m timed
- pushups 10
- abs of choice 10
- pullouts 10 (muscle up
on deep end pool edge)
*Add TRX, if you wish to
make normal pushups
harder or add a weight
vest, or elevated
pushups if too easy.
Week 2 - Day 4
Week 2 - Day 5
Mobility Day or Easy Run / Swim
Day
Pushup / Squats Pyramid 1-10. Run
25m pushup 1, squat 1, run 25m, 2 /
2, 3/3...up to 10/10.
Warmup 10 minutes bike /
elliptical
Stretch / Foam roll
repeat 4 times
5 Min cardio or choice
5 min stretch or foam roll
(mix in bike, elliptical, row, etc)
Stretch / Foam roll
PT Reset:
Repeat 2 times
Rev pushup - 20
Arm haulers - 20
Birds - 20
Swimmers - 30 secs
Plank pose 1 min
Repeat 3 times
Pullups max
Squats 20
Plank pose 1 min
Repeat 3 times
Pushups max
Lunges 10/leg
Situps 1 min or Flutterkicks 1 min
Repeat 3 times
Run 800m
Farmer walk 100m
Farmer walk up.down stairs 5x
Week 3 - Day 1
Week 3 - Day 2
Week 3 - Day 3
Warmup with
Repeat 5 times
Jumping jacks 10
Pushups 10
Squats 10
Run and Hill Day (or
stairs)
Run 1 mile
Death By Pushups - 5
minute plank pose - do 10
pushups every minute on
the minute.
Run 10 minutes of hills or
stairs / bleachers
Repeat 2 times
Pullups max
Dips max
Situps 20 in ::30
Squats 10
Lunges 10.leg
Situps 40 in 1:00
Run 400m
PT Pyramid 1-10
Pullups x 1
Burpees x 1
run 50m in between each
set from pullup bar to
burpee area
PT Reset:
Repeat 2 times
Rev pushup - 20
Arm haulers - 20
Birds - 20
Swimmers - 30 secs
Plank pose 1 min
Run or swim cooldown 15
min
Run 1 miles fast or 10
min bike or other.
Repeat 2 times
400m fast
400m easy
(or bike 2 min fast / 2 min
easy)
Repeat 2 times
200m fast
200m easy
(or bike 1 min fast / 1 min
easy)
Pullup / Pushup
Run Pyramid: 1-10:
1 pullup run 100m 2
pushups, 2 pullups
run 100m 4
pushups...up to 10/20
Repeat 3 times
Pullups max
Push press 10
Bicep/Military 10
Dips max
Pushups 10-20
Stretch / Foam roll
Repeat 2 times
100m fast
100m easy
Repeat 2 times
Rev pushup - 20
Arm haulers - 20
Birds - 20
Swimmers - 30 secs
Plank pose 1 min
Swim 250m without fins warmup
Run 1 mile or bike 10
min
With fins:
Repeat 5 times
Swim 25m dolphin kicks
underwater
Swim 25m flutterkicks on
back
Swim 500m with fins
Week 3 - Day 4
Week 3 - Day 5
Run and Hill Day (or stairs) Mobility Day
Run 1.5 miles fast
Easy Run / Swim Day
Run 10 minutes of hills or
stairs / bleachers - every 5
min - stop and do 20 squats
/ 10 lunges
Warmup 10 minutes bike / elliptical
Repeat 3 times
400m fast
400m easy
squats 20
lunges 10/leg
Swim 250m without fins warmup
With fins:
Repeat 5 times
Swim 25m dolphin kicks
underwater
Swim 25m flutterkicks on
back
Swim 500m with fins
Stretch / Foam roll
repeat 4 times
5 Min cardio or choice
5 min stretch or foam roll
(mix in bike, elliptical, row, etc)
Swim 10 minutes
Tread 10 minutes
Dynamic stretches in chest deep
water 10 minutes
PT Reset:
Repeat 2 times
Rev pushup - 20
Arm haulers - 20
Birds - 20
Swimmers - 30 secs
Plank pose 1 min
Week 4 - Day 1
Cardio
Week 4 - Day 2
Full
Week 4 - Day 3
Run Goal Pace
Warmup with
Repeat 5 times
Jumping jacks 10
Pushups 10
Squats 10
Mobility Day or Easy Run /
Swim Day
Death By Pushups - 10
minute plank pose - do
10 pushups every
minute on the minute.
Stretch / Foam roll
1 mile warmup jog or
10 min bike
Repeat 4 times
400m goal pace for
mile
400m easy
Run stairs, hills, sand
for 10 minutes – how
far do you get?
Repeat 4 times
200m sprint
- walk 100m
Swim 250m without
fins – warmup
Repeat 5 times
Swim 50m free fast
Swim 50m CSS at goal
pace – minimum rest
Repeat 2 times
Situps 20 in ::30
Squats 20
Lunges 10/leg
Run 800m
PT Pyramid 1-10 Stop
at 10
Pullups x 1
Squats x 2
run 25m in between
each set from pullup
bar to burpee area
1 mile run
Swim 500m with fins
Warmup 10 minutes bike /
elliptical
repeat 4 times
5 Min cardio or choice
5 min stretch or foam roll
(mix in bike, elliptical, row,
etc)
Stretch / Foam roll
PT Reset
Repeat 2 times
Rev pushup - 20
Arm haulers - 20
Birds - 20
Swimmers - 30 secs
Plank pose 1 min
Week 4 - Day 4 - Run
Week 4 - Day 5 or 6
Run and Hill Day (or stairs)
Run 1 mile
Run 1 miles fast
PT Pyramid 1-10-1:
Run 10 minutes of hills or stairs /
bleachers - every 5 min - stop and do
20 squats / 10 lunges
Pullups x 1
Pushups x 2
Abs of choice x 2
Dips max x2
Run 100m each set
Repeat 4 times
400m fast
400m easy
Swim 250m without fins - warmup
Work on Goal pace 50m / 100m CSS
sets: 50m in 50 secs / 100m in 100
secs as many sets as possible
Swim 500m with fins
Stretch / Foam roll
PT Reset:
Repeat 2 times
Rev pushup - 20
Arm haulers - 20
Birds - 20
Swimmers - 30 secs
Plank pose 1 min
Run 1 mile
Week 5 - Day 1
Week 5 - Day 2
Week 5 - Day 3
2 mile run fast
Warmup with
Repeat 5 times
Jumping jacks 10
Pushups 10
Crunches 20
Squats 10
Run 3 miles - hills or
soft sand
runs. Optional - make
2 miles a ruck if you
prefer.
Repeat 4 times
Run 400m or 2 min bike
at high level, or hills,
stairs, bleachers
Repeat 4 times
Run 400m at goal mile
pace
- walk 100m
Repeat 2 times
Rev pushup - 20
Arm haulers - 20
Birds - 20
Swimmers - 30 secs
Plank pose 1 min
Swim 250m warmup
Repeat 5 times
Swim 100m at goal pace
- tread 1 min
Repeat 5 times
Swim 50m at goal pace
- tread 30 secs
Death By Pushups - 10
minute plank pose - do
10 pushups every minute
on the minute.
Repeat 2 times
Flutterkicks 25
Squats 20
Situps 40 in 1:00
Leg levers 25
Scissors 25
Plank pose 1 min
Run 800m
PT Pyramid 1-10
Stop at 10
Pullups x 1
Squats x 2
run 100m in between
each set from pullup bar
to squat area
1 mile run
Swim:
Warmup with 250 swim
repeat 5 times
Swim 100m timed
- rest with tread 1 min no hands
Week 5 - Day 5
Week 5 - Day 6
Mobility Day or Easy Run /
Swim Day
Full Body
Warmup 10 minutes bike /
elliptical
Warmup with Pushup / Squat
Pyramid with 100m run in
between 1-10 (55 of each)
Stretch / Foam roll
Run 1 mile fast
repeat 4 times
5 Min cardio or choice
5 min stretch or foam roll
(mix in bike, elliptical, row, etc)
Pullup / Bear Crawl / Tire
Pyramid 1-10 -= stop at 10:
Stretch / Foam roll
Repeat 2 times
Rev pushup - 20
Arm haulers - 20
Birds - 20
Swimmers - 30 secs
Plank pose 1 min
Swim 1000m for time
Tread 10 minutes no hands
Pullup x 1
Dips x 2 or Pushups x 2
Bear Crawl to tire 25m away
Tire flip 5-10 times (depending
on size of tire – car or truck)
1 mile run
Repeat 4 times
400m at goal mile pace
- squats 20
- lunges 10/leg
Repeat 2 times
Rev pushup - 20
Arm haulers - 20
Birds - 20
Swimmers - 30 secs
Plank pose 1 min
Swim later:
Swim 250m fast
Repeat 5 times
100m CSS or free or mix of both
50/50
Week 6 - Day 1
Week 6 - Day 2
Week 6 - Day 3
Regular PT Pyramid
1-10-1 plus 200-400m
runs:
Pullups x 1
Pushup x 2
- run 200-400m each set
of pyramid = 19 sets
Run 2 miles
Pullup / Burpee Pyramid
1-15 or 20 (stop)
pullup 1, burpee 1, run
25m, 2 pullups, 2
burpees, run 25m...up
to 15/15 if you can do
20/20 try..
- run 800m every 5th
set.
Run hills or bleachers
or stairs 15-20 minutes
Repeat 5 times
Run 200m fast
Run 50m easy
- squats 20
repeat 5 times
Run 200m fast
Run 50m easy
- lunges 10/leg
Swim 500m warmup
Swim:
Swim 250m fast
Repeat 5 times
100m CSS or free or mix
of both 50/50
Swim with fins 1000m
for time.
Repeat 3 times
Pullups max
Pushups 20
Bicep/military press 10
Repeat 2 times
Flutterkicks 25
Squats 20
Situps 40 in 1:00
Leg levers 25
Scissors 25
Plank pose 1 min
Run 800m
Swim PT:
Warmup with 500m
swim
repeat 5 times
Swim 100m timed
- pushups 10-20
- abs of choice 20
- pullouts 10 (muscle up
on deep end pool edge)
Week 6 - Day 4
Week 6 - Day 5
Day and Leg Day
Upper Body
Warmup 10 minutes bike /
elliptical
Run 1 mile fast
Stretch / Foam roll
repeat 4 times
5 Min cardio or choice
5 min stretch or foam roll
(mix in bike, elliptical, row, etc)
Stretch / Foam roll
Workout #2:
Run 1 mile
Repeat 2 times
- bear crawl 50m
- lunges 100m
- Fireman carry or sandbag run
100m
Run 1 mile
Pullup / Pushups or dips / Run
Pyramid 1-10:
Pullups x 1
Pushups or Dips x 2
Run 200-400m each set
Pullup / Pushups / run / tire flip
pyramid 10-1:
Pullup x 1
Pushups x 2
Bear Crawl 25m each set
Repeat 2 times
Flutterkicks 25
Squats 20
Situps 40 in 1:00
Leg levers 25
Scissors 25
Plank pose 1 min
Swim later #2:
Swim 250m fast
Repeat 5 times
100m CSS or free or mix of both
50/50
Advanced Calisthenics Running / Swimming (optional)
This is a very challenging calisthenics and cardio phase that includes running
that can be replaced with non-impact cardio and also swimming that can either
be skipped or replaced with another form of cardio. However, there will be a few
options that will add some form of weight to your calisthenics. You can make this
workout harder by wearing a weight vest or carry a sandbag or other form of
weight for a variety of carries and lift options. Here is what you get with this
workout:
- Improved PST Scores – Not just improved, but competitive max out level
scores.
- Work Capacity Improvement – the addition of muscle stamina, basic
strength, and cardiovascular endurance in the events seen in training –
such as swimming, running, and some rucking.
-
Running progression and sustainment focusing on building running base
and timed run speed.
These are basic calisthenics exercises along with very difficult calisthenics
exercises arranged in many different ways to create challenging workouts. These
will build muscle stamina in typical military exercises, increase running and swim
times, and overall work capacity. See Green Section below as this is the focus of
this program. However, Speed, mobility, flexibility and training mindset are part of
this program.
Week 7 - Day 1
Week 7 - Day 2
Week 7 - Day 3
Pushup Pyramid 115 warmup with 50m jog
in between sets
(stop at 15)
Squats Pyramid 1-20
but with 100m runs in
between each set: 1
squats, run 100m, 2
squats, run
100m...keep going til
you get to 20. THEN
Pushup Pyramid 110 warmup with 50m jog
in between sets
(stop at 10)
Lightweight shoulder
Repeat 3 times
Pullups max
Bicep/military 10
Situps 1 min
Run 2 miles
Swim 500m warmup or
10 min tread (no hands)
Lift:
Repeat 3 times
SB Squats 10
SB Lunges 10/leg
Farmerwalk up/down
stairs 3x
Cardio 5 min easy
Swim 1000m with fins
Repeat 10 times
Swim 50m free fast
Swim 50at goal pace
CSS
PT RESET:
Repeat 2 times
Reverse Pushups -20
Birds -20
Arm haulers-20
Swimmers 1 min
Later
Workout #2:
30 min run and/or
30 min swim
both max distance
Workout #2:
Run 800m repeats for
30 minutes - rest as
needed
and / or
Swim 1500m total of
100m sets of 6-8
strokes per breath
freestyle
Lightweight shoulder
Repeat 5 times
Cardio of choice 5 min
- Pullups max
- Bicep/Military 10
- Pushups max
Repeat 2 times
Flutterkicks 25
Situps 40 in 1:00
Leg levers 25
Scissors 25
Plank pose 1 min
Run 800m
20 min run for max
distance
Swim 500m warmup
Repeat 10 times
Swim 50m free fast
Swim 50at goal pace
CSS
(every other set)
- pushups 20
- flutterkicks 20
Week 7 - Day 4
Week 7 - Day 5
Week 7- Day 6
Mobility Day
Run and Leg Day
Warmup 5 min
Repeat 3 times
5 min cardio (nonimpact
recommended)
5 min stretch, foam roll, or
massage tool
Run 3-4 miles on
beach, or mix in hills,
stairs, bleachers to
work the legs more.
Light weight shoulders
THEN
Optional: (if pool)
10 min swim
10 min tread
5 min dynamic stretches in
chest deep water
PT RESET:
Repeat 2 times
Reverse Pushups -20
Birds -20
Arm haulers-20
Swimmers 1 min
Side plank 1 min (right)
Plank 1 min
Side plank 1 min (left)
Workout #2:
30 min run and/or
30 min swim
both max distance
Bike 20 min pyramid or
SWIM
Swim 500m warmup or
10 min tread no hands
Swim 1000m with fins –
non stop for time.
or Ruck 30 minutes
Workout #2:
Run 800m repeats for
30 minutes - rest as
needed
and / or
Swim 1000m total of
100m sets of 6-8
strokes per breath
freestyle
Murph PLUS:
1 mile run
100 pullups, 200 pushups,
300 squats,
1 mile run
PLUS
Sandbaby 500:
100 push press
100 situps (chest carry)
run 1 mile
100 lunges (chest carry)
100m bear crawl
100m fireman carry or
200m farmer walk
run 1 mile
PT RESET:
Repeat 2 times
Reverse Pushups -20
Birds -20
Arm haulers-20
Swimmers 1 min
Week 8 - Day 1
Week 8 - Day 2
Week 8 - Day 3
30 min PT / Run
Run or Mobility day or
mix both
Warmup with 1 mile
run
Run 3-4 miles THEN
Light weight
shoulders
Pt Pyramid 1 to max in 30
minutes
1 pullup / 1 burpee
2 pullup / 2 burpee...Keep
going up for 30 minutes - if
you fail - repeat in reverse
order
30 min Lift:
Pullups 10
Push Press 20
Pushups max
Bicep Military 10
Squats 20
Atomic Situps 20
30 min swim limit:
Warmup with 500m
Repeat 10 times
50m Freestyle at 6-8 stroke
per breath
50 CSS at goal pace
- rest minimal as needed
Or run for 30 minutes.
Practice pool skills
tread mask clearing,
drownproofing
Mini-Mobility
Repeat 2 times
5 min cardio (nonimpact
recommended)
5 min stretch, foam roll,
or massage tool
Swim 500m warmup
CSS / free mix
Swim 1500m with fins
for time
5 min tread
5 min dynamic stretches
in chest deep water
Pullup / Pushup x
3 Pyramid 1-10-1
- every 5th set:
- squats 20
- walking lunges 50m
Repeat 2 times
Flutterkicks 25
Situps 40 in 1:00
Leg levers 25
Scissors 25
Plank pose 1 min
Run 800m
Swim 500m warmup
Repeat 10 times
50m Freestyle at 6-8
stroke per breath
50 CSS at goal pace
*add in some TRX
pushups / TRX rows if
needed if failing at
pullups
Week 8 - Day 4
Week 8- Day 5
Week 8- Day 6
Mobility day
Run hills, sand,
stairs, bleachers
mixed with
intervals: shoot for 34 miles total
Warmup with 1 mile
run / stretch when
needed.
Repeat 5 times
Easy bike, row, elliptical 5
min
Stretch, foam roll, massage
tool 5 min
Swim 500m warmup
Repeat 10 times
Swim 50m sprint
Swim 50m easy pace
- rest 1 min tread or
drownproof event
Pool Skills / Mobility
10 min tread no hands
10 min of dynamic stretches
in chest deep water (butt
kickers, leg swings,
Frankenstein kicks, etc..)
Repeat 6 times
Tabata interval Bike or
fast run 5 min
Swim 500m warmup
CSS
Swim 1000m with fins
for time CSS or free
Practice pool skills
tread mask clearing,
drownproofing
Light weight
shoulders
Hold Sand bag entire
time except during
pullups / pushups:
Sandbaby (SB) PT:
100 push press
100 situps (chest
carry)
100 lunges chest carry
100 squats
100 pullups
200 pushups
run 400m every round
with SB
- Do max rep sets of
each exercise in circuit
fashion until you reach
the numbers.
Swim 500m warmup
Repeat 10 times
50m Freestyle fast
50 CSS at goal pace
- rest minimal as
needed
Week 9 - Day 1
Week 9 - Day 2
Week 9 - Day 3
Pushups / Squats Pyramid
1-15 with 25m run in
between each set
-every 5th set: do
Max pullups
Max dips
Bicep/military 10
Atomic situps 10-20
Run hills, soft sand,
bleachers, stairs etc
Run 1 mile warmup
Light weight shoulders
Repeat 10 times
Run 400m fast – shoot for
goal mile pace
- squats 20
- lunges 10/leg
Run 2 miles warmup – fast
as you prefer
Run hills, stairs, bleachers,
15 min
Repeat 5 times
Run 200m fast
- jog 200m easy
Repeat 10 times
Run 100m fast
- jog 100m easy
Light weight
shoulders
Repeat 10 times
Run 400m fast – shoot
for goal mile pace
- Pullups max
- Pushups 20-30
- Push Press 20 (4550lb)
- Situps 1 min (odd
sets)
- Flutterkicks 1 min
(even sets)
Warmup swim 500m
Warmup swim 500m
Repeat 10 times
100m at 6-8 strokes per
breath (free) – rest as
needed
Repeat 10 times
100m at 6-8 strokes per
breath (free) – rest as
needed
THEN
THEN
Swim 1000m with fins
CSS
Swim 1000m with fins
CSS
Week 9 - Day 4
Week 9- Day 5
Warmup with:
Squats Pyramid 1-20 with
25m run in between each
set – mix in sprints /
dynamic stretches / lunges
during warmup
Mobility Day
Repeat 5 times
Run 800m fast – shoot for
goal mile pace
- squats 20
- lunges 10/leg
- atomic situps 10-20
Swim 500m warmup no fins
Swim 1000m with fins for
time (CSS)
Swim 500m with fins any
stroke cooldown
Repeat 5 times
5 min walk, bike,
elliptical, row or swim
5 min stretch / foam
roll
If pool:
Swim 10 minutes
Tread water 10
minutes
Do dynamic stretches
in chest deep water 10
minutes
Repeat 2-3 times
Reverse Pushups 1020
Birds 10-20
Arm haulers10-20
Swimmers 1 min
Side plank 1 min
(right) Plank 1 min
Side plank 1 min (left)
Dirty Dogs – 10-20/
leg
Week 9- Day 6
Swim 500m
Pushups 2 min
situps 2 min
pullup max
1.5 mile run
Rest 5 min
Repeat in reverse order
After 500m swim:
Drownproof drills
- tread 5min no hands
- bounce, float, front
flip/backflip underwater
- travel 50m
---all with hands behind
back and feet together
SIMULATED BEING
TIED
Week 10 - Day 1
Week 10 - Day 2
Week 10 - Day 3
Warmup 1-10 Pushup
Pyramid – every 5th set:
bear crawl 50m, pullups,
bicep/military 10 of each
Squat pyramid 1-20:
Run 100m 1 squat, run
100m 2 squats…up to
20. Stretch – mix in
some dynamic stretches
in between the 100m
runs as needed
Warmup 1 mile run
Light weight shoulders
Run 1 mile
Repeat 10 times
Run 400m at goal mile
- pullups sub max
- Pushups 20-30
- Abs of choice 25
*Do pushups on knees
when you fail…
Do DB or TRX rows when
pullups fail…
Do variety of abs each
set (crunches, Left / right,
plank poses etc)
Swim 500m warmup
10 x 100m swims at goal
pace – stroke of choice –
rest with tread as needed
RUN 3 miles fast if
endurance is the issue
OR
Repeat 6 times
run 800m fast
- Squats 20
- Lunges 10/leg - If
speed / leg stamina is
the issue
Swim 500m warmup
CSS
Swim 1000m with fins
for time CSS or free
Practice pool skills
tread, mask clearing,
drownproofing
PT RESET:
Repeat 2 times
Reverse Pushups 20
Birds 20
Arm haulers 20
Swimmers 1 min
Side plank 1 min (right)
Plank 1 min
Side plank 1 min (left)
Dirty Dogs – 10/ leg
PT Super Set:
Repeat 5 times
Run 800m goal pace
Pullups max
Pushups 40
Situps 20 in 30 secs
Push Press 20 (with 4050lb weight)
Light weight
shoulders
Repeat 2 times
Flutterkicks 25
Situps 40 in 1:00
Leg levers 25
Scissors 25
Plank pose 1 min
Swim 500m warmup
Repeat 10 times
50m Freestyle at 6-8
stroke per breath
50 CSS at goal pace
*add in some TRX
pushups / TRX rows if
needed if failing at
pullups
Week 10 - Day 4
Week 10- Day 5
Week 10- Day 6
Warmup 1 mile run
/ light stretch
Mobility Day
Swim 500yds (or m)
Pushups 2 min
SItups 2 min
Pullups max
1.5 mile run
Run 2.5 mile fast
Run hills, sand,
stairs, bleachers 15
minutes
Repeat for 2 miles:
1 min fast / 1 min
easy – add in 20
squats and 10
lunges every 4
minutes
Swim 500m warmup
CSS
Swim 1000m with
fins for time CSS or
free
Practice pool skills
tread mask clearing,
drownproofing
Repeat 5 times
5 min walk, bike, elliptical,
row or swim
5 min stretch / foam roll
If pool:
Swim 10 minutes
Tread water 10 minutes
Do dynamic stretches in
chest deep water 10
minutes
Repeat 2-3 times
Reverse Pushups 10-20
Birds 10-20
Arm haulers10-20
Swimmers 1 min
Side plank 1 min (right)
Plank 1 min
Side plank 1 min (left)
Dirty Dogs – 10-20/ leg
Stretch / rest /
hydrate 5-10 minutes
Swim 500m again
Repeat 5 times
50m Freestyle fast
50m CSS at goal
pace
- rest minimal as
needed
Swim 500m with fins
Week 11 - Day 1
Week 11 - Day 2
Week 11 - Day 3
Run 1 mile warmup
Run 1 mile warmup jog
Light weight shoulders
Run 12 x 25m shuttle
run increase speed
each lap (6 laps).
Repeat circuit until you
hit the following reps:
Run 6 x 50m shuttle
run – increase speed
each lap (3 laps)
Run / Pushups /
Squat Pyramid 1-20:
Run 100m 1 pushup /
1 squat
Run 100m 2
pushups/squats…keep
going up to 20/20
Pullups 100
Pushups 200
Atomic situps100
Push Press 100
Lunges 100/leg
Squats 200
Situps 100
Run 400m fast
(accumulate reps in
max rep sets each
round)
1 mile cooldown run
Swim 500m or 10 min
tread warmup
Repeat 5 times
Swim 200m fast
- Pullouts 10
- Pushups 20
- Abs of choice 30
Light weight shoulders
100m Repeats:
Run 100m every
minute on the minute
(EMOM) for 10
minutes.
Repeat 5 times
Run 100m every 50
seconds
Repeat 5 times
Run 100m
Farmer walk 100m
Run 1.5 mile or 3 mile
timed run FAST
Swim 500m warmup or
10 min tread (no
hands)
Swim 1000m with fins
Repeat 5 times
Run 800m fast
Pullups max
Push Press 20
Abs of choice 30
Lunges 15/leg
Swim 500m warmup
or 10 min tread (no
hands)
Repeat 5 times
Swim 250m at goal
pace CSS or free
- Pullouts 10*
- Pushups 20
- Flutterkicks 30
*Pullouts are muscle
ups on the pool deck
(deep end) pull your
body out of the water –
waist meets the pool’s
edge
Week 11 - Day 4
Week 11- Day 5
Week 11- Day 6
Run 3-4 miles fast
Run and Leg Day
Repeat 3 times
Bike, elliptical, row, or
swim 5 minutes
Stretch or foam roll 5
min
Run 3-4 miles (20-30
minutes) on beach, or
mix in hills, stairs,
bleachers to work the
legs more.
Run 1.5 mile warmup
but increase speed as
you warmup
Pool option:
Swim 10 min
tread 5 min
Dynamic stretches in
chest deep water 10
min
Repeat 2 times
Reverse Pushups 10-20
Birds 10-20
Arm haulers10-20
Swimmers 1 min
Side plank 1 min (right)
Plank 1 min
Side plank 1 min (left)
Dirty Dogs – 10-20/ leg
-
Every 5
minutes stop
and do 20
squats
10 lunges/leg
Swim 500m warmup
or 10 min tread no
hands
Swim 1500m with fins
– non stop for time.
Pullup / Burpee
Pyramid 1-10-1 with
100m runs
1 pullup run 100m 1
burpee. 2 pullups, run
100m, 2 burpees…get
up to 10 and repeat in
reverse order back to 1
- Add in sandbag
carries, body carries,
bear crawls for
sections of the 100m
runs
Light weight shoulders
Repeat 2 times
Flutterkicks 25
Situps 40 in 1:00
Leg levers 25
Scissors 25
Plank pose 1 min
Run 800m
Run 1.5 mile as best as
you can – time _____?
Week 12 - Day 1
Week 12 - Day 2
Week 12 - Day 3
PT Pyramid 1-10-1
Pullups x 1
Pushups x 2-3
Situps / Abs of choice
x3
- Run 1 mile every 5th
set for time.
Squats Pyramid 1-20 but
with 100m runs in
between each set: 1
squats, run 100m, 2
squats, run 100m...keep
going til you get to
20. THEN
Run / Pullup / Pushup /
Dips / Super Set
Repeat 10-15 times
Run 400m
Pullups 10
Pushups 20
Dips or Push Press 10
Abs of choice 20
Light weight
shoulders
Run 4 miles: Make 2
miles steady paced and
fast. Make 2 miles
intervals of 1 min fast / 1
min easy plus 10 lunges
per leg until 2 miles is
done.
Burpee Pyramid 1-10
with 50m runs in
between sets - but
every 5th set do the
following:
- bear crawl 50m
- Push Press 10-15
- Abs of choice 50
Swim 500m or 10 min
tread warmup
Repeat 10 times
Swim 75m fast free
Swim 75m CSS at
goal pace
Swim 500m warmup or
10 min tread (no hands)
Swim 1000m with fins
Supplemental Workout:
Repeat 4 times
Run 800m with 40lb
sandbag (SB)
(SB)squats 20
(SB) Lunges 10/leg
Tire flips 5
Light weight shoulders
Swim 500m warmup or
10 min tread (no hands)
Repeat 5 times
Swim 200m at goal pace
CSS or free
- Pullouts 10*
- Flutterkicks 30
*Pullouts are muscle ups
on the pool deck (deep
end) pull your body out
of the water – waist
meets the pool’s edge
Week 12 - Day 4
Week 12 - Day 5
Run 3 miles THEN
Run and Leg Day
Mobility day
Run 4 miles on beach, or
mix in hills, stairs,
bleachers to work the legs
more.
Repeat 3 times
5 min cardio (nonimpact
recommended)
5 min stretch, foam roll,
or massage tool
Optional: (if pool)
10 min swim
10 min tread
5 min dynamic stretches
in chest deep water
PT RESET:
Repeat 2 times
Reverse Pushups 10-20
Birds 10-20
Arm haulers10-20
Swimmers 1 min
Side plank 1 min (right)
Plank 1 min
Side plank 1 min (left)
Dirty Dogs – 10-20/ leg
Run is optional if you
need a break from
impact
- Every 5 minutes stop and
do 20 squats
10 lunges/leg
Swim 500m warmup or 10
min tread no hands
Swim 1500m with fins –
non stop for time.
Supplemental Workout:
Repeat 4 times
Run 800m
(SB)squats 20
(SB) Lunges 10/leg
Tire flips 5
Farmerwalks 5x up/down
stairs
Week 12 - Day 6
Run 1 mile warmup
/ stretch
Light weight
shoulders
PT Test
Pushups 2 min
rest 2 min
Situps 2 min
rest 2 min
Pullups max
10 min transition
1.5 mile run timed
500yd swim - timed.
Rest 10 minutes
Then repeat regular
PST:
Swim, Pushups,
situps, pullup, 1.5 run
order.
*skip swim if you do
not need to swim for
your PST. Add .5 or
1.5 to your timed run
if needed if Army /
USMC test prep.
Week 13 - Day 1
Week 13 - Day 2
Week 13 - Day 3
Squats Pyramid 1-20 but
with 100m runs in between
each set: 1 squats, run
100m, 2 squats, run
100m...keep going til you get
to 20. THEN
Pushup Pyramid 1-10
warmup with 50m jog in
between sets
(stop at 10)
Cardio Day
Run 4 miles: Timed
Repeat 3 times
Pullups max
Dips 20
Bicep/military 10
Swim
Swim 500m warmup or 10
min tread (no hands)
Swim 1000m with fins
Later
Supplemental Workout:
Repeat 4 times
Run 800m with 40lb
sandbag (SB)
(SB) Lunges 10/leg
Farmer walks up/down stairs
5x
Tire flips 5
PT RESET:
Repeat 2 times
Reverse Pushups 20
Birds 20
Arm haulers 20
Swimmers 1 min
Side plank 1 min (right)
Plank 1 min
Side plank 1 min (left)
Dirty Dogs – 10/ leg
Run - Swim - Run
Run 2.5 miles
Light weight shoulders
Run 3 miles
Swim 500m warmup or 10
min tread (no hands)
Repeat 5 times
Swim 200m at goal pace
CSS or free
- Pullouts 10
- Flutterkicks 30
Swim 1500m with
fins
Run 2.5 miles of 1/2
mile intervals - rest
as needed in
between
Week 13 - Day 4
Week 13 - Day 5
Week 13 - Day 6
Mobility day
Pushup Pyramid 1-10
warmup with 50m jog in
between sets
(stop at 10)
Run and Leg Day
Repeat 3 times
5 min cardio (nonimpact
recommended)
5 min stretch, foam roll, or
massage tool
Optional: (if pool)
10 min swim
10 min tread
5 min dynamic stretches in
chest deep water
PT RESET:
Repeat 2 times
Reverse Pushups -20
Birds -20
Arm haulers-20
Swimmers 1 min
Side plank 1 min (right)
Plank 1 min
Side plank 1 min (left)
Light weight shoulders
Run 4 miles on
beach, or mix in hills,
stairs, bleachers to
work the legs more.
Repeat 5 times
Pullups max
Plank pose 1 min
- Every 5 minutes stop
and do 20 squats
10 lunges/leg
Repeat 3 times
Dips max
Bicep/military 10
situps 1 min
Swim 500m warmup
or 10 min tread no
hands
Repeat 2 times
Flutterkicks 25
Situps 40 in 1:00
Leg levers 25
Scissors 25
Plank pose 1 min
Run 2 miles fast
Swim 500m warmup
Repeat 5 times
swim 200m
(100m free / 100m css)
- tread water 1 min
Swim 1500m with fins
– non stop for time.
Supplemental
Workout:
Repeat 3 times
Run 800m with 40lb
sandbag (SB)
(SB) Lunges 10/leg
Farmerwalks 5x
up/down stairs
Tire flips 5
PT RESET:
Repeat 2 times
Reverse Pushups 20
Birds 20
Arm haulers 20
Swimmers 1 min
Side plank 1 min
(right) Plank 1 min
Side plank 1 min (left)
Dirty Dogs – 10/ leg
Week 14 - Day 1
Week 14 - Day 2
Week 14 - Day 3
Pushup Pyramid 115 warmup with 50m
jog in between sets
(stop at 15)
Squats Pyramid 1-20 but
with 100m runs in between
each set: 1 squats, run
100m, 2 squats, run
100m...keep going til you
get to 20. THEN
Pushup Pyramid 110 warmup with 50m jog
in between sets
(stop at 10)
Repeat 3 times
Squats 20
Lunges 10/leg
Farmerwalks 5x up/down
stairs
Cardio 5 min easy
Repeat 5 times
Cardio of choice 5 min
- Pullups max
- Push Press 10
- Pushups max
- Situps or plank 1min
Repeat 2 times
Flutterkicks 25
Squats 20
Situps 40 in 1:00
Leg levers 25
Scissors 25
Plank pose 1 min
Run 800m fast
20 min run for max
distance
Light weight
shoulders
Repeat 3 times
Pullups max
Rows 10
Bicep/military 10
Light weight shoulders
Run 3 miles
Swim 500m warmup
or 10 min tread (no
hands)
Repeat 10 times
Swim 50m free fast
Swim 50at goal pace
CSS
Swim 1000m with fins
Later
Workout #2:
30 min run and/or
30 min swim
both max distance
Workout #2:
Run 1/2 mile repeats for
30 minutes - rest as
needed
and / or
Swim 1500m total of 100m
sets of 6-8 strokes per
breath freestyle
Swim 500m warmup
Repeat 10 times
Swim 50m free fast
Swim 50at goal pace
CSS
(every other set)
- pushups 20
- flutterkicks 20 or abs of
choice (variety)
Week 14 - Day 4
Week 14 - Day 5
Week 14 - Day 6
Mobility Day
Run and Leg Day
Warmup 5 min
Repeat 3 times
5 min cardio (nonimpact
recommended)
5 min stretch, foam roll,
or massage tool
Run 4 miles on beach, or
mix in hills, stairs, bleachers
to work the legs more.
Light weight
shoulders
Optional: (if pool)
10 min swim
10 min tread
5 min dynamic stretches
in chest deep water
Bike 20 min pyramid or
SWIM
PT RESET:
Repeat 2 times
Reverse Pushups -20
Birds -20
Arm haulers-20
Swimmers 1 min
Side plank 1 min (right)
Plank 1 min
Side plank 1 min (left)
Swim 1000m with fins – non
stop for time.
Workout #2:
30 min run and/or
30 min swim
both max distance
THEN
Swim 500m warmup or 10
min tread no hands
or Ruck 30 minutes
Workout #2:
Run 1/2 mile repeats for 30
minutes - rest as needed
and / or
Swim 1000m total of 100m
sets of 6-8 strokes per
breath freestyle
Murph PLUS:
1 mile run
100 pullups, 200
pushups, 300 squats,
1 mile run
PLUS
Sandbaby 500:
100 push press
100 situps (chest carry)
run 1 mile
100 lunges (chest
carry)
100m bear crawl
100m fireman carry or
200m farmer walk
run 1 mile
PT RESET:
Repeat 2 times
Reverse Pushups 20
Birds 20
Arm haulers 20
Swimmers 1 min
Side plank 1 min (right)
Plank 1 min
Side plank 1 min (left)
Dirty Dogs – 10/ leg
Injury Prevention
Typically, if you take off for more than 2-3 months from a regular running routine,
chances are when you start again you will start off “where you left off” and
actually over-train. Basically, you are running too far, too soon. It takes time to
build up to a rigorous amount of running (4-6 miles day – 4-5 times a week), even
if you used to run this far in the Fall of last year.
There is a link I refer many people to who complain of leg injuries. I have had
many of these injuries, BUT since I am not a doctor, I like for people to be better
informed through the information prepared by www.drpribut.com. Dr. Steven
Pribut is a doctor who enjoys running and has a site designed to help describe,
prevent, and self-treat the most common running injuries. See the ailments below
at Dr. Pribut’s website for more information about running and injury prevention.
If you are an avid runner, chances are you have experienced at least one of
these injuries. In fact, according to Runner’s World, over 50% of all runners get
injured every year.
Now, in the spring, after a winter layoff, OR if you are wishing to start running for
the first time, I would recommend the following “step up program”.
1) Stretch using the stretches in this book for a week first to loosen up stiff
joints and connective tissue.
2) Choose non-impact aerobic activity like biking, elliptical gliding, rowing or
swimming to do when injuries are first felt. It is never a bad idea to
cross-train in any of these activities every other day in place a running.
3) Warm up properly and then stretch. Run nice and easy for about 5-10
minutes then stretch once you are warm and the muscles and joints a
more pliable. Never stretch “cold”. See stretches listed on the free Six
Week Running Program page at www.stewsmith.com
4) Replace running shoes often. A good rule of thumb is 4-5 months or 400
miles of running. UK Gear PT1000 are good for 1000 miles.
5) Learn Myofascial Release
I hope these links can help you prevent some of the common injuries, however, it
is always recommended to see a doctor if you are in pain. Two of the running
rules I use is: “If it hurts to run – stop running” and “If it hurts to walk – DO NOT
run and go to a doctor.”
The Latest in Injury Prevention – MOBILITY DAY!
When In Doubt – Replace a Running Day and Add a Mobility Day
This is key to your progress – some days you need a mobility day. Here is how
we recommend to add a mobility day.
Two Options:
Mini-Mobility day: After a long run day or speed / hill work that you
may not be used to, do the following:
Repeat 2 times
5 min bike, elliptical, or row
5 min stretch, foam roll, or massage tool
OPTIONAL: Swim 5 minutes, Tread water 5 minutes, do all dynamic stretches
you can think of in chest deep water for 5-10 minutes.
Leg Swings – Left Right / Front Back
Leg Swings – Side to Side (see dynamic stretches section and try them in
water for 5-10 minutes)
Full Mobility Day:
Replace complete running workout any day of the
week – preferably in the middle of the week with the following:
Repeat 5 times
5 min bike, elliptical, or row
5 min stretch, foam roll, or massage tool
OPTIONAL: Swim 10 minutes, Tread water 10 minutes, do all dynamic stretches
you can think of in chest deep water for 10 minutes.
Nutrition Section
Many of today’s soldiers and recruits gain weight quickly, and before they know it
they are in a mad rush to lose 20-30 lbs to either stay in the Army or join the
Army. If you are having trouble with the weight portion, take a look at the
following section as well as the link below for a free beginner program with food
plan too - site.stewsmithptclub.com/45dayplan.pdf
If your days are longer than 15-18 hours you should try another light snack at
2100 of foods like yogurt, grapes, milk. Other snacks during the day can be
salads, fruits, lean meats, small sandwiches, boiled eggs and others. See chart
on next page for better ideas on what to eat during the day and before and after
exercise sessions.
Lose the Body Fat / Inches
For starters, if you want to reduce inches that quickly – drink more water. Water
retention maybe one of the culprits to your waist size. If you think you may be
retaining water, try adding up to a gallon of water a day and you could lose about
five to ten pounds of retained water in a few short days. I have seen people lose
up to twenty in a week by ONLY adding water to their diet. But once that is done
you need to focus on the principles of healthy weight loss below that will help you
with your goal:
1) Eating plan - This eating plan will help your body keep the metabolism high
and burn calories throughout the day. Limiting calories of processed sugar and
other processed foods, adding fiber, and adding protein will help lean you out
quickly and in a healthy manner.
2) Cardio workouts - 4-5 times a week of 45-60 minutes of cardio exercises elliptical gliding, walking, jogging, swimming, rowing, or biking are great
examples of how to burn calories. If you are overweight and need to lose over
50 lbs I do not recommend running. Select a non-impact form of the aerobics
listed above.
3) Muscle training - Weights or PT program - Lift weights or PT (pushups,
situps, pullups, squats, lunges, crunches) every other day 3 times a week or daily
with split routines. Building muscle mass will help you also increase metabolism
and burn more calories while at rest through the day as well as through your
workouts. Weight Gain? See http://site.stewsmithptclub.com/weightgain.pdf
4) Add Water – Eliminate Soda – You will find that eliminating or reducing
sodas, sweet tea / juices in your day and replacing with water will help you
quickly lose weight (fat).
The Complete Tactical Fitness Series
As a military, police, and fire fighter fitness writer for over 20 years now, the
term Tactical Fitness did not exist when I started. Now, in the last decade
resources have been spent by all groups of tactical fitness and a new fitness
genre has been born. The following is my current library of Tactical Fitness
Programming to include books, ebooks, and online coaching products and
services:
Tactical Fitness - At the core of this program is the Tactical Fitness Test which
measures 12 standards for your physical capacity, including: cardiovascular
conditioning, strength, muscle coordination, and stamina. Tactical fitness means
having the skills needed to save lives and extend the limits of your endurance
whether you are in the military, police, firefighting professions, or just an
everyday hero. Also featured in the Tactical Fitness Test called the Dirty Dozen.
Tactical Strength - Tactical Strength is the lifting program used by Stew Smith
and his Military, Police, Fire Fighter fitness program called the Heroes of
Tomorrow. It is designed to build strength in the upper body, legs, and core to
prepare you better for any load bearing activity (rucking, boat carry, log PT, etc).
We also use the Tactical Strength Test to test elements of speed, agility, and
strength / power.
Tactical Mobility is a comprehensive fitness guide for greater mobility, flexibility,
and performance—designed for the men and women serving in military, special
ops, law enforcement, emergency services. Tactical Mobility is a perfect fit for
any fitness program as a stand alone "Mobility day" supplemented into your
regular routine and will help you reach the pain free level of fitness. Gaining
flexibility and mobility is the goal of the program and it will help with performance
and help reduce injuries.
Tactical Fitness 40+ Series
Things to Consider As You Age
As we age, there are a few truths that every Tactical Athlete Over Forty must
realize:
1 – You cannot outwork your diet. Typically, portion control is the answer, but
depending on your goals, eating to gain weight is too easy. Eating to lose weight
is more challenging after 40. Gone are the days of your twenties when you could
eat whatever you wanted, train hard, and not gain weight. Eat less.
2 – Add Mobility. Before workouts, dynamic stretches and warmups are
required. After a workout, stretching and some mobility work is recommended.
But, once a week, a tough workout should be exchanged for a Mobility Day when
needed or even when not needed.
3 – Daily Running. If you are a bigger person or you are feeling the pain of a life
well-lived after 40, you may want to consider running every OTHER day. But on
the days in between pick a non-impact cardio option. If you can end each day
with swimming and a quick dynamic stretch session in the water, you will be
amazed at the results – especially during higher mile running / load bearing
workout cycles.
In a world where fitness can be the difference of life and death, we will be older
for a longer period of time than we were younger. Learning how to progress into
those decades smartly with added longevity training - typically in the form of
active recovery days and mobility days is going to increase your abilities and
decrease your pain. The following series is a new programming focused on an
often neglected age group of active duty and retired veterans of the tactical
professions who need to rebuild and take their fitness to the next level in order to
enjoy the latter half of their lives:
Tactical Fitness (40+) Foundation Rebuilding - Recovery from Injury or Inactivity
(Part 1). This new beginner plan forces you to "treat yourself like a beginner."
Even if you do not feel like it, giving yourself a few weeks to easily work your way
back into the weight room or any fitness program will pay off and help you rebuild
after a long period of inactivity.
Book | Ebook | Amazon Kindle / Paperback
Tactical Fitness (40+) - Taking It To The Next Level (Part 2) - Are you ready to
advance your fitness level? Well, Taking It To The Next Level after Rebuilding
the Foundation (Part 1) is what this 12 week program is all about. Are you
Ready to Advance Your Fitness?
Book | Ebook | Amazon Kindle / Paperback
Tactical Fitness (40+) - Ready to Compete - (Part 3) (Intermediate / Advanced
levels) – After you have progressed through the previous phases, you may be
ready for something new. Maybe a new challenge or “up your game” to a level
that pushes you physically, but also focuses on stress relief and recovery after
tough workouts.
Book | eBook
Tactical Fitness For The Athlete Over 40 - Actively Pursuing Recovery and
Maintenance - This is part 4 of the above series that is rather advanced but still
focused on adding in an easy day and / or mobility day to the week as a way to
recover in the middle of the week. This will enable for a better workout number
4,5, or 6 as the week moves into the weekend. Running every OTHER day with
non-impact cardio will reduce stress on the knees. Use of non-impact cardio and
swimming pool for mobility is helpful as well. Book | Ebook | Amazon Kindle /
Paperback
Closing Remarks
Open Invitation - FREE Workouts!
We do local training for FREE in the Annapolis / Severna Park MD area year
round. Our weekly schedule can be found at the Heroes of Tomorrow page.
Check in with us prior to attending and fill out the questionnaire on the page
above.
If you find this book helpful, let others know. You can also purchase multiple
copies at a reduced price from our printer service if you have a large group of
people who would benefit from this information. For any info on bulk purchases
contact us at the email listed below for price savings per multi-book purchase.
ONLINE COACHING
Also if you need personal training help, check out the
StewSmithFitness.com website where you can train with me through the Online
Coaching program.
GOOD LUCK
Thanks for choosing a profession of serving your country. It is an honorable
profession that requires commitment to stay fit and healthy so you can best
perform your duties, to stay alive, and keep others alive.
Good luck with the program and remember to consult your physician first before
starting any program if you have not exercised in several months or years. If you
need help with any fitness related questions please feel free to email me.
Contact us at stew@stewsmith.com if you need to ask questions about training,
this specific workout, or you would like to attend our local workouts, make bulk
purchases, or considering online coach