I am
a 2ndLt in the Marine Corps and I'm about to start the third week of the
BUD/S
Warning Order. I have been lifting less with the Warning Order workout --
only 2 days a week, and I'm wondering what you would recommend in regard to
lifting while doing the Warning Order 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.
Lieutenant,
I do not lift much weight but I do lift lighter weights with PT. My
recommendation for 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 the
Circuit Workout Article for some ideas on how to organize your routine.
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 until you fail.
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 weighted legs as that will slow me down while running, but I do leg
PT with running. See the
Running PT article
for methods of performing the exercises correctly:
Run --1/4 or 1/2 mile
Squats -- 20-30
Lunges -- 10-20 per leg
Repeat above 5-8 times
To Get to 30 Pull-ups:
To break through to 30 pull-ups, you can refer to last week's article, the
Pullup-Push 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 or 4th pull-up workout in 7-8 days.
100-150 pull-ups in as few sets as possible -- rest with:
Max sets of pushups 2:00
Max sets of abs of choice in 2:00
Option run --1/4 mile in 90 seconds (some days this is a great one)
In a nutshell, do max reps of pull-ups until you fail. Add in 1-2 negatives
to completely fail. 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-ups burnouts and failing on 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.
Try this for one month 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
stew@stewsmith.com
---------------------------
Buy any of Stew Smith's published books at
StewSmith.com. Leave a
review at Amazon.com and you will receive a free ebook of your choice from the
catalog link below. The published titles are:
The SWAT Workout -- NEW March 2006
The Complete Guide to Navy SEAL Fitness (Book and DVD)
Maximum Fitness -- 52 week plan
Special Operations Workout - Army Ranger/SF, AF PJ, and Navy SEAL Workouts
The TV Watcher's Workout -- Ultimate Beginner Plan
Common Sense Self Defense -- Novice
Check out the new
2008 Catalog
