A workout challenged the group recently as we built leg strength and durability. These workouts are part of a strength and conditioning routine but focus more on conditioning than on strength. In other words, this type of circuit is more about muscle recruitment and metabolic conditioning than a pure strength training workout. By stacking variations of the same movement, the squat, with different loading implements, you can target your lower body with a "mechanical drop set"- style fatigue.
Here is how it works:
Air Squat Warmup
Warm up with an air squat pyramid 1-10:
- Do 1 squat, jog 50 meters
- 2 squats, jog 50 meters
- 3 squats, jog 50 meters …
Continue up to level 10. You can mix in some dynamic stretches during the jog distance. This totals 55 reps of squats and 500 meters of warmup jogs once you get to Set 10. After Set 10, jog 1 mile or ride a bike for 10 minutes.
Squat Circuit
After the warmup, hit this circuit:
Repeat 4 times:
- Barbell or kettlebell squats (moderately heavy weight), 5
- Sandbag squats (40-50 pounds), 15
- Air squats, 25
- Jog, bike or stair step, 5 min.
The weighted squat for 5 reps is moderately heavy, so you do not want to select a weight that you can easily do 10 reps with. Roughly 60-70% of your 1-rep max is a good place to start, but you may need to reduce the weight in upcoming sets, as this circuit will total 180 reps of calisthenics and weighted squats.
Here is why this specific sequence is so effective, as each squat type in your circuit serves a distinct physiological purpose:
- Barbell squats (the foundation): These allow for maximum external load. You can target absolute strength and tax the central nervous system (CNS).
- Sandbag squats (the simulator): Unlike a barbell, a sandbag is perfect for the simulation of a log. During many training programs, Log PT is done with a five- to seven-person team, with a roughly 250- to 300-pound log. Typical weight distribution is 40-60 pounds per person. The sandbag is perfect for introducing a shifting center of gravity, forcing your core and smaller stabilizing muscles to work overtime to keep you upright.
- Air squats (the finisher): By the time you hit these, your fast-twitch fibers are fatigued. Air squats flush the muscles with blood, raise the heart rate and build muscular endurance/stamina. Learning to work with tired legs is something you need to get used to if your military selection program contains any load-bearing activity
The 5-min. Jog: ‘Active Recovery’
Resting with a jog instead of sitting on a bench is a bold move, often seen in elite tactical or endurance-strength programming and constantly tested in military special ops programs. Here are the known benefits of this type of moderate to high volume training:
- Lactate clearance. Low-intensity movement helps "wash out" the metabolic byproducts, such as hydrogen ions, that cause that burning sensation, potentially allowing you to perform better in the next round.
- Aerobic development. You are forcing your body to recover while the heart rate is still elevated, which improves your "aerobic base" and overall work capacity. Being able to “rest while running” is a skill and level of fitness needed for advanced military fitness programs.
Cardio Cooldown
Depending on what you are training for, you have a choice. In this cardio cooldown, you can opt for swimming with fins, rucking or running for 15-20 minutes. Follow the cardio session with a stretch, massage or foam roll if you prefer.
A Word of Caution
This is a high-volume, high-impact workout. If you have not completed a weight vest Murph workout (300 squats), I would not do this one yet. Anytime your form starts to suffer, time to add in a little more recovery if needed.
If you need more ideas for challenging workouts or find a suitable stepping-stone program to this one, check out the Military.com Fitness Section for more information on training for all levels of fitness and a wide variety of goals.
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