Weekly Workout: Big Tactical Cardio Day

When you think of the cardio events most tactical personnel should be capable of doing, you may think of running, swimming with fins (or without) and carrying heavy equipment gear (rucking). Mix them all into a killer cardio day by doing what we call the Spec Ops Triathlon.

Over time, build up your distances and times involved in each event, such as:

Run three miles, swim 1,000 meters and ruck three miles (25-40 pounds).

Build up to a five-mile run, one-mile swim and five-mile ruck over time.

This is a pretty standard distance for the tactical cardio event, but you can turn it into a much more well-rounded set with the right progressive buildup routine.

You also can rearrange the order of the events and start or finish with the swim. The goal is to get in 90-120 minutes of cardio spread into these three events. 

If you cannot swim, try replacing that portion with another non-impact cardio activity, like rowing, biking or elliptical, just to cross-train. 

You can mix in some PT exercises between events as well. My workout group likes to add in big max-rep sets, pyramids of calisthenics or even the Devil's Mile.  Adding in some injured-man drills make for a useful skill practiced for a few miles of the run.

To stay good at these cardio exercises, you have to practice them. This is a one-stop shop method that can boost your cardio abilities.

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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