A Weekly Workout with Half Weights, Half Calisthenics. We Call It 50-50.

As many of the readers know, I use a method of periodization that evolves with the seasons. Some have called it the Solstice Running Plan, while I tend to just like changing my workouts every quarter (12-13 weeks) so as not to burn out with any one type of exercise. For instance, each change of season brings in something new and gradually fades something out:

Spring (March-May): Progressive running buildup as well as shift from winter weights to higher-rep calisthenics, taper from longer swimming workouts, with shift in speed/agility training.

Summer (June-September): Peak buildup of miles running, high-rep calisthenics, high speed on swimming, only body-weight exercise to include fireman carries, crawls, log PT, etc. ... (Almost no weights -- the focus is PFT testing scores.)

Fall (September-November): Drop high-rep calisthenics, introduce weight training, increase swimming distance/rucking, reduce running mileage over 12 weeks and focus on faster-paced shorter runs.

Winter (November-February): Nearly all weight training with only heavy calisthenics (pull-ups/dips/fireman carries) arranged in heavy weight, fewer rep workouts. Includes reduced running and more non-impact cardio options, like swimming, rowing, biking, etc. Still some running -- fast-paced short runs.

During the spring and fall transitions when we are at our equinox in the calendar system, we also are at what we call the 50-50 zone. We even out the workouts with a mix of half weights, half calisthenics and moderate cardio methods, depending on what your focus is (swim/run or ruck testing). See what we did today.

50-50 workout:

Warmup run 10 minutes

Push, pull, leg, full (weights/calisthenics)

Repeat five times.

• Push exercise (weights) 10-15

• Push-ups max one minute

• Pull-ups max

• Pulling exercise (weights) 10-15

• Squats one minute

• Squats or leg press (weights) 10-15

• Hang clean 10-15

• Burpees one minute

• Cardio of your choice five minutes

• Run 1.5-2 miles timed or swim 500 meters (any stroke) timed

This has been a method of training I have been using and writing about for more than 15 years. Taking this method of training into my mid-​​40s has kept me healthy, strong and in good cardio condition -- enough to hang with 20-year-old Spec Ops candidates preparing for various selection programs. Try changing your program up every 12 weeks or so and see how you enjoy the results.

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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