This upper-body workout is a great challenge and a way to work strength and muscle stamina for those who want to push themselves off a sticking point or plateau in push-up, pull-up and even sit-up testing events.
Warmup burpee pyramid 1-10. Run 25 meters, 1 burpee, run 25 meters, 2 burpees, run 25 meters, 3 burpees. Keep going up to 10, then stop and do a light stretch. This is a warmup. Do some dynamic stretches during the 25-meter distances such as butt kickers, leg swings, hip openers, side steps, etc.
Lightweight Shoulder. Try this series of lightweight (3- to 5-pound) 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 with more repetitions. Each set will progress in weight with fewer repetitions from 10 to one. However, for both push-ups and bench presses, you multiply by two for each set. For the first few sets, you will do reps 20, 18, 16, 14 and 12 as push-ups. If this is easy, add a weight vest if you prefer.
Push-ups x 2 (20, 18, 16, 14, 12). Each set, rest with pull-ups for 5-10 reps and dumbbell rows (10/arm).
Bench press x 2 (10, 8, 6, 4, 2). Each set, rest with pull-ups (5-10) and biceps 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 with more repetitions, and each set will progress in weight, with fewer repetitions from 10 to one.
However, for both pull-ups and pulldowns, you multiply by two for each set. For the first few sets, you will do reps 20, 18, 16, 14 and 12, all the way down to two reps. The goal is to get the reps per set any way you can.
Start off with pull-ups and, when you fail, finish the set with pulldowns until you get the numbers required for each set. Then rest with push-ups (10-20 reps) and military press (5-10 reps).
Time to get out of the weight room for some cardio. Run two miles; break it up in one timed run or 400- or 800-meter sets, with rest in between as needed. Then:
If Navy or Air Force Special Warfare Prep:
Swim 500-meter warmup, any stroke
10 x 100-meter freestyle with 6-8 strokes per breath for each 100-meter swim
= rest with 10 pullouts or tread 1 minute 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 a sticking point in your PT test training, try this type of workout that mixes together strength and stamina exercises to assist.
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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