Weekly Workout: What a Lift and PT Combo Looks Like

If you are a consistent exerciser, there comes a time in the year when you need to move your routine away from a long cycle of high-repetition calisthenics and long miles of running or other cardio.

A good way to do this is to reduce repetitions by adding weight to your calisthenics and adding weights to your PT workout. Replacing with non-impact options or reducing your running miles is also a smart way to get more out of your workouts without the risk of common overuse injuries. We call this Periodization.

Here is a method of changing things up just enough to reduce reps, increase resistance, reduce miles of running and build some strength to go with your endurance and muscle stamina from previous cycles.

Add a weight vest (15-25 pounds) to push-up and pull-up exercises, and if you have no barbell, keep your vest on and use dumbbells for squats and deadlifts.

Push-up/run pyramid:

• Run 50 meters, one push-up

• Run 50 meters, two push-ups

• Run 50 meters, three push-ups

• Keep going to 10 with the weight vest

Moderate Weightlifting

Repeat five times.

• Squats 5 

• Bench press 5

• Pull-ups max with weight vest

• Deadlift 5

Push-up/run pyramid:

• Run 50 meters, 10 push-ups

• Run 50 meters, 11 push-ups

• Run 50 meters, 12 push-ups

• Keep going to 20 or back down from 10 to one if your fitness level requires a cooldown instead of a max-out. Use a weight vest.

Swim intervals vs. running distance or longer intervals

Repeat 5-10 times.

• 100 meters at 8-10 strokes per breath freestyle

• 50-meter CSS to catch your breath -- easy pace

• Enjoy. Move through this one fast as it will take you 90 minutes roughly.

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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