Are your workouts humdrum? Break out of your rut and get creative with your exercise routine while preparing for the challenges of many military or special-ops training programs. Practicing calisthenics with added weight; high-repetition, body-weight calisthenics; lifting weights; running; carrying equipment; and crawling should be considered.
Here is a new pyramid workout (derived from the PT Pyramid classic) we created this week that by halfway through, we knew we had a new program that will help us assess many of the tactical fitness elements in the future run-throughs:
- Classic Pyramid 1-10-1 methods:
- Weighted pull-ups x 1 (20-45 pounds)
- Body-weight bench press or TRX push-ups x 2
- Abs of choice x 3
- Dips x 2
- Biceps curl/military press x 2
- Run 200 meters every set
- Bear crawl 200 meters every fifth set
Pull-ups: Do weighted pull-ups as far up the pyramid as you can. When you fail, start to do regular pull-ups. If you fail at regular pull-ups, replace with TRX rows, pulldown or dumbbell rows. Go up the pyramid to 10, then back down to one. A total of 19 sets will equal 100 repetitions.
Bench/push-ups: Strive to do body-weight bench press up the pyramid as high as you can, then resort either to lower weight on the bench, TRX push-ups or regular push-ups. Double the pull-up numbers each set. Total repetitions equal 200 total bench, push-up combination repetitions.
Abs of choice: Do three times the number of abs that you do pull-ups each set. The total number of a large variety of core exercises equals 300 repetitions. Mix it up each set: sit-ups, crunches, flutter kicks, leg levers and plank pose. (One rep = one second in plank.)
Dips: Strive to do dips up the pyramid as high as you can, then resort to bench dips if you start to fail. Double the pull-up numbers each set. Total repetitions equals 200 total dip repetitions.
Biceps curls/military press: Do a combination exercise of a biceps curl with an overhead military press. If you start to fail, reduce the weight as needed. Total repetitions equal 200 total biceps/military press repetitions.
- Every set (19 sets if you do 1-10-1), you will run 200 meters. You can run 100 meters away from the pull-up bar/weight room and 100 meters back if you prefer. This works well if you can have a place to run close to a pull-up bar/weight room or run on a treadmill for 40-60 seconds. *On the odd sets, run/shuffle the 200 meters with a sandbag (40-50 pounds) on your shoulder or head.
- Every fifth set, bear-crawl 200 meters for a total of three sets of bear crawls.
This workout is an advanced workout if you try to complete the 1-10-1 pyramid, but the goal of using the pyramid is to use the beginning sets as a warmup, go up the pyramid each set until you fail (maybe six or seven levels), then repeat in reverse order back to one. A warmup, max-out and cooldown built into a workout challenges the movement of your body in a large variety of planes and motions.
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.
Want to Learn More About Military Life?
Whether you're thinking of joining the military, looking for fitness and basic training tips, or keeping up with military life and benefits, Military.com has you covered. Subscribe to Military.com to have military news, updates and resources delivered directly to your inbox.