Adding weight to calisthenics takes your fitness to a new level by making the exercises more challenging. Once you have achieved a moderately high level of abilities with your body weight, the next option is to increase the weight and reduce the overall repetitions for a few months. This will help you recover from high-volume joint movements and allow for some strength and durability to be built into your programming.
This is one such workout that we call Weight Vest Wednesday:
This half-pyramid warm-up builds a steady progression from 1-10 reps in 10 sets, plus a total of 1,000 meters of jogging. This is a reasonably advanced warm-up, so if you are unable to perform 10 reps of all the exercises in one set, you can choose an easier option, such as assisted pull-ups or knee push-ups. This warm-up totals 55 reps of each exercise in the Push-up/Pull-up/Squat pyramid 1-10, with 100-meter runs or dynamic stretches between each set. Start with an easy warm-up jog of one mile.
- Set 1: 1 push-up, 1 pull-up, 1 squat, jog 100 meters
- Set 2: 2 push-ups, 2 pull-ups, 2 squats, jog 100 meters
- Set 3: 3 push-ups, 3 pull-ups, 3 squats, jog 100 meters … until you reach the 10th set for each exercise. This is done without weight.
Read Next: The Best Strategies to Recover from a Heavy Weightlifting Training Cycle
Calisthenics with a weight vest and cardio mix: The following section is repeated six times for as many repetitions as you can for both pull-ups and push-ups. Perform 10 lunges per leg each set. You have an option to run 400 meters at your goal mile pace (with no weight vest) or bike or row for maximum distance.
Repeat six times.
- Run 400 meters at goal mile pace or bike or row for 2 minutes for max distance.
- Weight-vest pull-ups max reps
- Weight-vest push-ups max reps
- Weight-vest lunges 10/leg
After completing the meat of the workout, it’s time to cool down by performing a warm-up in reverse. But instead of running between each set, stretch your arms and legs as needed. This is another 55 total repetitions of the exercises: pull-ups, push-ups and squats. The final event is an easy jog or 10 minutes of nonimpact cardio, followed by a short time to stretch out any areas that need stretching or massaging.
- Push-up/Pull-up/Squat Reverse Pyramid 10-1 (stop at 1), with stretches between each set
- Easy cooldown one-mile jog or 10 minutes of biking or rowing
- Stretch as needed
Overall, this is a solid full-body workout that will challenge athletes of all levels. The intensity can be adjusted to turn this workout into a high-intensity interval training (HIIT) routine. On the other hand, you can lower the intensity by using the cardio section as resting periods with easy movement, or actual rest, and avoid pushing your max effort on the weighted calisthenics exercises. This specific workout is an excellent way to maintain your Memorial Day Murph performance throughout the year.
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