Ask Stew: Weakness Wednesday Workouts Target Problem Areas

We recently have been focusing on weaknesses people typically have with regards to fitness training prior to military service. Sometimes, it is the fitness test itself, or  maybe it's the run time or the low numbers of repetitions on pull-ups, push-ups or sit-ups.

Sometimes, it is the bigger events students will see while in training: swimming, pool skills, rucking or longer runs, for instance. Here is an email from a person preparing for a future in spec ops who is doing well with the cardio/endurance events but needs help with muscle stamina/strength events:

Stew -- I am your typical endurance type who can run and swim, but the pull-up bar and push-ups are my Achilles' heel. Any recommendations to get better at the PT and not lose my cardio? Jim

Jim, you still have to do all of them but put more effort on the PT. In our large groups, we have all types of weaknesses. The one above is common, but the opposite is common, too. Here is how we design the workout so each of them can focus on their own weaknesses to help make them a little stronger without neglecting current strengths.

Weakness Wednesday

If your focus is on PT scores:

• Warm up with a light PT pyramid
• One pull-up, two push-ups, three sit-ups to five sets, with short 25-meter runs in between. Once you are warmed up:
• Push-ups two minutes
• Sit-ups two minutes
• Pull-ups max reps
• (no rest -- other than a short stretch/sip of water)
• Run a half-mile goal pace.
• Repeat as many times as you can for 45-60 minutes.

If your focus is cardio times/distances:

• Warm up with a light PT pyramid
• One pull-up, two push-ups, three sit-ups to five sets, with short 25-meter runs in between. Once warmed up:
• Push-ups big set until you have to stop to rest
• Sit-ups: Work on goal pace for one minute. If you have a two-minute test and you are able to get 80 in two minutes, just get 40 in one minute.
• Pull-ups max reps
• Run 1.5-2 miles (get the full distance of your test)
• Repeat as many times as you can for 45-60 minutes

The workouts are almost the same, just a little different focus depending upon your weaknesses. Keep it up. The good news is that lighter, good-cardio guys usually master the body-weight PT section within 1-2 months. The next hurdle will be preparing your body for heavier events in your future (boat carries, log PT, rucking, etc.). But for now, focus on getting to your future training. Once you do that, you can focus on getting through your training. (To and Through)

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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