Ask Stew: Variety to Training (Change Things Up)

Quite often, people find a workout they like or remember it working for them in the past and stick to it with good short-term results. However, if the goal requires an optimal score on competitive selection program PT tests or preparing for more than the test (boot camp, basic, military/police/fire academy), you need to add variety to your training in order to avoid plateaus and continue the positive growth curve.

Hi, Stew. I've heard great things about your training program. I've been running and doing a lot of body-weight exercises. I have noticed very little changes, even though I constantly change my workouts. I just can't seem to make any progress, even with a five-day-a-week workout program. Any advice would be great. Respectfully, Jake

Jake, thanks for the email. This is a very common one that is usually pretty easily fixed by adding some variety and something new. Check out the Perfect Military PT Week: 

The above workout week changes the workouts daily and during each upper-body day. Though similar in exercises (push-ups, sit-ups, pull-ups, etc.), they have completely different choreography that yields better results (PT Pyramid, Super Set, Max Rep Set PT Progression).

Don't do the same old workout every other day (or daily). Don't do the same run workout every other day (or daily). These type of workouts might work for a few weeks, but in the long term, you will crash hard, typically with an injury or negative results. PT needs more variety to help with growth and every other day. Do not do daily calisthenics exercises.

People usually start to see plateaus or negative results after repetitions of the same exercises on back-to-back-to-back days. Same with running. If you are doing the same three-mile loop every day, you will get good at slow three-mile runs.  But faster 1.5-, two- or three-mile timed runs need some speed work to help. The same goes for the exact same workout, even if done every other day. Spice it up.

Ideas: Training for timed runs -- If you are focusing on training for timed runs, you need to mix in a fast tempo day or two, a goal paced day where you "learn" your goal pace and maybe a long distance day per week. Build up to 4-6 days of running per week and add mileage each week to the tune of about 10%-15% each week. Don't just jump into a high mileage run on week 1 of training.

In the end, look at your recovery. Are you getting enough rest, eating/hydrating well before, during and after workouts? These are the questions that most people do not consider when thinking about their optimal performance. But these issues (food, hydration -- water/electrolytes, rest and sleep) are critical to optimal performance and continuing a positive growth curve to calisthenics, running and strength training in the weight room.

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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