Track and Swim Workout with Upper Body PT Test Combo

Many working to improve timed runs, shuttle runs and sprints in the military feel the “need for speed. Adding calisthenics between these sets of speed and goal-pace running and swimming can be an effective way to combine muscle stamina, speed, agility and endurance into a time-saving routine.

Here is a workout we did this week that focuses on a variety of testing events, including the Navy Physical Screening Test (PST), Air Force Initial Fitness Test (IFT), and any military timed run.

Warmup with Pull-ups, Toe Touch Pyramid, Jog/Dynamic Stretch Between Sets, and Mile Run

This routine is to stretch and warm up before running fast. The warmup looks like this: 

• 1 pullup
• 1 toe touch
• Jog 50 meters
• 2 pullups
• 2 toe touches
• Jog 50 meters

Continue up the pyramid until you reach 10 reps, doing 10 pull-ups and 10 toe touches, and stop. Finish the warmup with a 1-mile run, then stretch as needed.

Run Fast and Push

The following section is a push-up pyramid, but you double the reps since push-ups are easier than pullups, and the runs in between are progressively faster in each set, with the 100-meter distances:

Pushup Pyramid and 100-meter Run

• 2 pushups
• Run 100 meters
• 4 pushups
• Run 100 meters
• 6 pushups
• Run 100 meters

Continue up to set 10, in which you do 20 push-ups and run 100m. The push-ups are your rest, but stretch as needed, especially in the early sets.

Pushups, Sit-ups and 400-meter Run

This section focuses on typical fitness tests that include pushups, sit-ups (or plank pose) and a timed run. This 400-meter distance is set at your goal mile pace. For instance, if you want to run a 6-minute mile for your next timed run, learn how to run at that speed by doing these 400-meter runs at 1:30. If this is too easy for you, you can double the run distance and do an 800-meter run at 3 minutes for that same goal pace. We typically define goal pace as 30-60 seconds faster than your current timed run pace. This is considered an active rest of pushups and sit-ups/plank, each set in between the runs. But if you need to catch your breath longer, walk for 50-100 meters before starting the next 400-meter run.

Repeat 6 times:

• 400 meters at goal pace
• 20 pushups
• 20 sit-ups or plank pose 1 min

Norwegian 4x4 

If you have any juice left, this 28-minute run workout is intense. This is the Norwegian 4x4, and it looks like this: Run for 4 minutes as fast as you can. Jog or walk for 3 minutes. Repeat 3 more times.

Repeat 4 times:

• Run 4 minutes fast
• Walk/jog 3 minutes

Pullup Reverse Pyramid Cooldown

Just as you started with a pullup pyramid, do the same but in reverse with 10-15 seconds of stretches in between each set. This section looks like:

• 10 pullups, stretch
• 9 pullups, stretch
• 8 pullups, stretch

Continue to 1 pullup for a total of 55 pullups.

Warmup Swim or Tread 5 minutes

If you want to choose between a run or a swim workout, here is another option. Or, you can add a second workout to the day and do the Swim PT workout, which mixes swimming with pushups, sit-ups, planks or flutter kicks on the pool deck between swim sets.

Repeat 5 times:
 

• Swim 200 meters at your critical swim speed or freestyle
• 10 pushups
• 1 min plank
• 20 situps or flutter kicks (or plank 1 min)
• 10 pullouts 10 (this is a muscle-up on the pool’s edge in the deep end)

Mixing calisthenics and a variety of cardio activities is a classic way to improve speed, agility, muscle stamina and endurance. These qualities can help you be ready not just for tactical fitness tests but also for the physical demands of the military job itself. See more ideas on training and working around injuries at the Military.com Fitness Section.

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