Weekly Workout: Summer Weight Lift and PT/Run

During the summer, our training program focuses primarily on calisthenics, running, rucking and swimming.

Events that take significant amounts of time are easily broken up during the day to amass the lengthy workouts during the longer days of summer (See Periodization Program). However, it is still smart to add in weight-bearing events and movements like sandbag carries, equipment carries, farmer walks and bear crawls, along with some weightlifting workouts, to supplement what calisthenics are missing.

Here is a good workout to mix in once a week if you feel you are missing the weight room:

Squat/push-up pyramid runs (1-20 level)

(advanced level -- wear weight vest during 1-20 level)

• 1 squat, 1 push-up, run 25 meters
• 2 squats, 2 push-ups, run 25 meters
• 3 squats, 3 push-ups, run 25 meters
• 4 squats, 4 push-ups, run 25 meters
• 5 squats, 5 push-ups, run 25 meters

Every fifth set, stop and do max pull-ups and dips (you can do these weighted if you prefer).

6-10 push-ups/squats with 25-meter runs

• Max dips/pull-ups

11-15 push-ups/squats with 25-meter runs

• Max dips/pull-ups

16-20 push-ups/squats with 25-meter runs

• Max dips/pull-ups

Now to the weight room:

Repeat 3 times

• Bench press 5-10 reps (moderate to heavy)
• Heavy rows 5/arm (dumbbell, barbell or machine rows)
• Push press 10-15 reps (moderately light weight)
• Pull-ups max (weighted or not)
• Plank pose one minute

Repeat 3 times

• Walk up/down stairs with weight 5x
• Squats 5 (moderately light)
• Deadlifts 5 (moderately light)
• Leg press or overhead carry lunges 10/leg

The goal of this workout is to create something that you can add to your week once every 1-2 weeks, but not push any one-rep maxes on these lifts. You want to keep the movements fresh for you and focus on form and technique. Once the summer run/PT cycle peaking season is over, the reduction of miles and increased weight training will progress in the fall to the winter.

Cooldown cardio of your choice:

• Run 20 minutes
• Swim 20 minutes or other non-impact options

Focus on distance achieved in 20 minutes for any option you select. Do both if you prefer.

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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