Need a Workout? Make Your Own Triathlon.

I recently have been adding more cardiovascular activity to the workouts I do with local military recruits and have developed a fun, challenging program. You can easily alter the events to your preferences and future military/law enforcement training and use these programs to maintain a high operational fitness level. I call it the Military Triathlon.

Phase 1 of the Spec Ops Triathlon

The first segment of the workout consists of a standard aerobic routine. If you are seeking more land-based training, then I would suggest performing the three- or four-mile timed run. It is up to you if you want to run this in boots/pants or regular training gear.

Phase 2 of the Spec Ops Triathlon

The next segment is great for those of you seeking more Navy, USMC, Coast Guard or Special Ops-type water training. I suggest doing a 1,000- to 1,500-meter swim with fins after performing the run.

Phase 3 of the Spec Ops Triathlon

After the swim, dry off and put back on your gear. Pack a ruck with 40-50 pounds of gear in it and perform a six-mile timed ruck. Overall, this is not that bad of a workout. It takes a few hours to do. You always can get creative and add some upper-body PT after the run or the swim. Perhaps doing a max-rep superset of pull-ups, push-ups and sit-ups in a nonstop circuit until you do five complete sets or hit a group of goal numbers like 100, 200, 300 (pull-ups, push-ups, sit-ups) will complete your PT workout. Another addition is to add some squats and lunges every 15-20 minutes of the ruck. Try adding 20 squats and 10 lunges each leg during your ruck (with ruck still on) for your 60- to 90-minute ruck march.

I usually do the military triathlon once every other week or once a month and always after a day off workout activity. After the military triathlon, make sure you rehydrate, add proper electrolytes, eat well and enjoy the rest of your day. You earned it.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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