How to Integrate More Workouts After Your Daily Group PT

Command, mandatory group PT is something we all have had to endure while serving in the military. Some commands have challenging daily workouts that sufficiently help a unit stay fit for duty, and some do not.

I recently received a request to help a group of NROTC midshipmen preparing for USMC officer training. While the group PT and command runs are good at this particular unit, many officer candidates need to add more challenging workouts to their day via a second workout session in order to prepare for programs such as Leatherneck, the Platoon Leaders Course (PLC) and Officer Candidate School (OCS).

The question is: How do you safely and effectively add more reps of calisthenics and weights and miles of running and rucking to max out the physical fitness test (PFT) or combat fitness test (PFT/CFT) and prepare for the daily grind of summer training? Below is a typical week in the unit's fitness schedule:

Monday, Wednesday, Friday Mornings

Monday: Quick pace

Wednesday: Sprints

Friday: Recovery pace

• 30-minute run on flat pavement/incline/trail-type terrain

• Core: 10 minutes per exercise (flutter kicks, leg levers, bicycles, planks, twists, etc.), 10 minutes total time

Tuesday Afternoons

A varied schedule, including:

• Boots and utilities run up a mountain trail at a steady incline

• Endurance runs with rifles and load-bearing vests on the trail

• Six nine-mile hikes with a 50-pound pack (Two hikes total per semester)

• Obstacle course practice 

• PFT/CFT

• Circuit PT (any combination of the following, done in three rounds -- two-minute, 1.5-minute, one-minute lengths)

• Sit-ups, incline push-ups, triceps dips, mountain climbers, pull-ups, battle rope slings, box jumps, plate press, biceps curls, buddy drag/carry, ammo can press/sprints, low/high crawl

Thursday Afternoons

Squad runs around campus may include pavement, mountain trails and circuit stations at checkpoints.

• Circuit stations: buddy drag/carry, low/high crawl, sprints, pull-ups, squats, flutter kicks, crunches

• Physical readiness training (PRT)/CFT

The above are scheduled workouts that should not change.

Saturdays

Either do a boots run on a trail, squat and deadlift at the gym or go on a hike.

In addition, try to do cardio at least 2-3 more times that week. Keep in mind that this may leave you feeling fatigued.

This schedule is a great, above-average group PT program. Well-done to whoever runs this. Getting a second workout several times a week is smart, especially if you are seeing plateaus in testing performance. You can add workouts as needed to help drop your mile pace in the three-mile test, get good and comfortable under the ruck and maximize your PT performance. 

Supplementing the Workout Plan

The plans below are semi-rigid and should be done, for the most part, to correspond to that day's activities and arranged to provide recovery for growth the next day.

The difficulty in adding supplemental training to a group training program is that you have to be at a level of conditioning where the group PT is too easy before you add more exercises and a second workout to the day.

This is only for those who need to take their fitness to the next level to prepare for long days of training and selection programs. 

Monday

Since you will work your upper body more rigorously on Tuesday, focus on legs and cardio. Focus on a goal mile pace. 

Cardio/leg day and abs.

Repeat 6-8 times.

• Quarter-mile at goal mile pace (1:30-1:45 for a six- to seven-minute mile zone)

• 20 squats

• 10 lunges (Do not add weight.)

Note: If you know you are doing a big leg day on Tuesday, then skip the leg workout today and focus on running speed and endurance.

Lower back plan: Foam roller hips, thighs, hams, iliotibial band (ITB)

Walk/run in a 10-minute mix, or do a 10-minute bike warmup.

Tuesday

Since you did a circuit this afternoon, focus on recovery and try a few more sets to build up your total volume. Add in weights today.

Circuit: Upper body

Repeat two times.

• Cardio for seven minutes, one-mile zone goal

• Bench press 5-10

• Pull-ups max

• Push-ups max

• Pulldowns 10-15

• Dips max

• Dumbbell rows 10/arm

• Plank pose for one minute

• MJDB#2 -- 10

• Shoulder Workout

Run intervals: A 10-minute mix of a fast run and easy jog, one minute each. See how quickly you can burn 100 calories on the bike or elliptical glider. Enter your weight and max out resistance; push hard.

If you missed leg day yesterday, mix in some squats, lunges, deadlifts, hang cleans and push presses to prepare the leg and core for rucks, body carries, etc., and make the above upper-body circuit a full-body plan.

Wednesday

Since today is speed and sprint day with the group, add in more paced, shorter runs in your second workout. Also, add in non-impact options if you are starting to feel the strain of running more than normal.

Cardio Test Day: Pick one or more of the options below for intense cardio options: 1.5-mile timed run, shoot for your three-mile goal pace.

Non-impact cardio: Add one or more of the non-impact options below:

• Elliptical or bike pyramid: Increase levels of resistance by two until failing to maintain 50-60 rpm, then return in reverse order to where you started. Start at level 10 on elliptical (10, 11, 12, 13 ... etc.).

• Elliptical or bike Tabata: Five minutes of a 20-second sprint, 10 seconds easy, rest two minutes, easy. Repeat Tabata three times.

Swimming is a great option if you have that available on campus. Build up to 1,500 meters of swimming for a workout.

Lower back plan: Foam roller hips, thighs, hamstrings, ITB

Thursday

Since these days are runs mixed with full-body, combat-related movements, add in a straight PT circuit if you feel you need more reps. Run or do a non-impact cardio option to warm up or cool down.

Run one-mile warmup/stretch

PT Super Set:

Repeat five times.

• Jumping jacks 10

• Push-ups 10

Repeat five times.

• Pull-ups max

• MJDB #1 -- 10

• Push-ups 10

• Sit-ups 10

• Wide push-ups 10

• Crunches 10

• Triceps push-ups 5-10

• Double crunches 10

• Run one mile or bike 10 minutes, easy pace

Hard, intense 6-8 minutes: See how quickly you can burn 100 calories on the elliptical glider or bike; enter weight and max out resistance. Push as hard as you can.

Friday

Day off from extra PT and running, or Add in more run, ruck, and leg PT lifts if you are feeling recovered.

Non-impact leg PT.

Do the bike or elliptical glider for 30 minutes. Stop every 10 minutes and do:

• Squats 20

• Lunges 10 per leg

• Weighted squats 5

• Deadlifts 5

Lower back plan: Foam roller hips, thighs, hams, ITB

If you take today off from #2 workout, you can move the leg PT to Saturday and mix it in with the PT and run workouts for a longer, more challenging Saturday morning workout.

Weekend

Take stock of how you feel here. If you are recovered for the week of group and extra PT sessions, then do another. If not, rest over the weekend, eat and hydrate well, sleep well and foam roll.

1.5- to three-mile run

Pull-up/Burpee Pyramid: Do this each week. See how you progress in the next four weeks. Go up until you fail at pull-ups, then keep going until you fail to get the reps in one minute. 

Run 1.5-3 miles.

Lower back plan: Foam roller hips, thighs, hamstrings, ITB

Absolutely rest on Sunday if you are working out Saturday.

As you can see, this is a tough workout supplement. Pick and choose wisely what you need and what you are ready to undertake each day. Listen to your body and know when you are overtraining.

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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