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Weights, PT, and Pull-ups StewSmith.com |
Here is a great question of how to mix in weights with the Complete Guide to Navy SEAL Fitness. By the way, a new CGTNSF workout PLUS weights will be coming out this year!
Iam a 2ndLt in the Marine Corps and I'm about to start the third week of the The Complete Guide to Navy SEAL Fitness. I have been lifting less with the workout -- only 2 days a week, and I'm wondering what you would recommend in regard to lifting while doing the CGTNSF3 workouts?
My second question is about pull-ups. I have been stuck at around 20 -22 for quite some time now, and am looking for something new to help me break through. Thanks for your time.
I like to lift weights as well but I do lift lighter weights during my PT cycles. I lift heavier during my weight lifting cycle. My recommendation for your current goals as well as your profession is to lift lighter weights with more repetitions, and to add in calisthenics so that you totally burn out in the gym. See thePeriodization Article for some ideas on how to organize your routine throughout the year.
So - on days you do pushups / pullups and other upper body calisthenics from the book - add in your upper body lifts. On days that you run, swim with fins or do leg PT - add in leg workouts or full body exercises like thrusters, hang cleans, dead lifts, squats, etc.
Personally, I like to do bench press a max rep set of 75-100% of your bodyweight, followed by max reps of pull-ups -- then, to top off the upper body, add 50-75% bodyweight pull-downs followed by max reps of pushups. I work opposing muscle groups with weight/PT mix so I can rest one group of muscles while working the other, but never getting a true rest. This will help you increase your muscle stamina.
I lay off heavy weighted legs during my running cycles as that will slow me down while running, but I do leg PT with running. See theRunning PT article for methods of performing the exercises correctly:
Run --1/4 or 1/2 mile
To Get to 30 Pull-ups:
To break through to 30 pull-ups, you can refer to last week's article, thePullup-Pushup Next Workout for some ideas -- but the best way I think is to try the following workout:
Do this workout 1-2 times a week and another regular pull-up workout for a 3rd pull-up workout in 7 days.
100-150 pull-ups in as few sets as possible -- rest with:
In a nutshell, do max reps of pull-ups - stop right before you fail. Add in 1-2 negatives to completely fail ONLY a few times. Then rest with pushups, sit-ups, and running, before mounting the bar again for pull-ups -- no real rest in this workout.
The run is optional as it adds time to your workout. Once you get good at the pull-up burnouts as well as the other exercises, you will see that you can get that hard workout done in under 20 minutes. That is why I like to add the 1/4 mile at 90 seconds in -- to make the workout harder. Plus it gets you to muscle memory a six min mile pace even when tired and pumped up from PT workouts.
Try this for 4-6 weeks and you will be in the 30 pull-up range.
Please keep the emails coming. Let me know if you are increasing your pull-ups between last week's article and this one. Good luck. Email me at firstname.lastname@example.org
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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. If you are interested in starting a workout program to create a healthy lifestyle - check out the StewSmith.com Fitness eBook store and the Stew Smith article archive at StewSmith.com. To contact Stew with your comments and questions, e-mail him at email@example.com.
BOOKS / eBOOKS / DVDs
BOOKS / eBOOKS / DVDs
Complete Guide to Navy SEAL Fitness (Book / DVD)
The Special Operations Workout
The SWAT Workout - From Recruit to SWAT Team Member
The Combat Swimmer Stroke DVD
The Pre-Habit Workout DVD
Clinic DVD for Navy SEAL PST
The FBI Special Agent Test Clinic DVD
The Complete List of Stew Smith's eBooks:
Fitness for All Levels of Fitness
The 90 Day Beginner Guide to Fitness
The Advanced Maintenance and Recovery Program
The Special Forces Physical Fitness Workouts
Navy SWCC Workout
Air Force PJ / CCT Workout
The OCS, ROTC, Service Academy, & Bootcamp Workouts
The USMC IST and PFT Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Bootcamp Workout
The PFT Bible - Military / Police Standard PFT
The Law Enforcement Physical Fitness Test Workouts
The Fire Fighter Workout
Some Titles Above available in Print Softcover Format