Using the pyramid as a warm-up, mixing in upper-body exercises is a good way to prepare for higher-volume sections of a workout.
Here is how the warm-up, max-out section and cardio sections all blended into a workout fit for military special-ops preparation. This workout is a mix of PT, lift, run and swim.
Warm-up (push-up pyramid 1 to 10):
1 push-up -- run 25 meters (You also can mix in some dynamic stretches during the 25-meter section.)
2 push-ups -- run 25 meters
3 push-ups -- run 25 meters
4 push-ups -- run 25 meters
5 push-ups -- run 25 meters
Then, add in the following:
Pull-ups, sub-max; pulldowns, 10; heavy rows, 10 each arm; bear crawl for 25 meters.
Continue up the pyramid from 6-10 and repeat the pulling and crawling exercises again.
Then: Run one mile timed.
After the warm-up is complete, begin the workout.
Workout (repeat 4-5 times):
Pull-ups, max effort.
TRX push-ups 20-25 or regular push-ups for 30-40.
Sit-ups or flutter kicks, 30; or, plank pose, one minute.
Run a half-mile fast. (Can you hit goal pace?)
Goals: Can you get 100-plus pull-ups in this workout? 100-plus TRX push-ups or 200-plus regular push-ups? How about pacing out the sit-ups at 40-50 reps per minute or running at your goal timed run pace each set? Example: If you can run a 10:30 1.5-mile run, can you run a 3:30 or faster on the half-miles?
*2019 note: Many military branches are in discussions of replacing sit-ups or crunches with the plank pose. Consider practicing the plank more often if you see this happening. However, no advanced-level military unit (SEALs, Rangers, Special Forces, RECON, PJ) have considered replacing the sit-up or crunch with the plank yet, so doing both is a good idea as you likely will see both for the near future.
Swim section: There are many uses for swimming, even if it is not in your future testing or selection program. However, if you are considering a military unit that requires swimming or diving as part of its selection, you need to be swimming. Otherwise, if you're in an Army Ranger or Special Forces unit, you can opt to do a ruck in place of swimming, unless you need the non-impact benefits of swimming for the day.
Most swim tests are in the 500-yard or 500-meter zone. To get used to swimming that distance and in condition to handle that distance at a fast pace, you need to have a minimum standard of swimming 1,000 to 1,500 meters a day.
Swim warmup:
500 meters
Swim workout (repeat 10 times):
100 meters, any stroke
10 pull-outs (This is a muscle up on the edge of the pool in the deep end. Pull your hips out of the water by holding on the pool edge -- pulling and dipping to complete the movement.)
10 push-ups
20 flutters or 30-second plank in the push-up leaning rest position.
Cooldown with an easy tread of 5-10 minutes. Try most of it with no hands or hands only to work the hips and knees or shoulders and elbows, respectively. Then mix in a few minutes of dynamic stretches in chest-deep water for the grand finale.
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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