CROSS-TRAINING: DUAL MODE SPEED WORKOUT

Speed is the theme of this workout; both running and swimming. The distance for both modes is twenty-five meters. Being that speed is the goal, ensure that you rest amply between sets to conduct each set at or near maximum speed.

EXERCISE	SETS	REPETITIONS
Partial lunge with twist - Hip thrust - Push-up - Bird dog - Air squat - High knees - Standing quad stretch - High knees - Standing glutes stretch - Donkey kick - Butt kick	1	6
Walk	1	5 minutes
Wind sprints	10	25 meters
Swim	8	25 meters
Stretch: Calf - Hurdler - Quad - Groin - Lower back - Triceps - Delts	1	20 seconds

FULL ARTICLE

https://caloriebee.com/workout-routines/STRENGTH-CONDITIONING-Exercise-Plan-for-31-July-6-August

CROSS-TRAINING SESSION

The ultimate cross-training session with multiple activities; calisthenics, running and swimming combined in a single workout.

Aim for you best effort during the calisthenics portion by doing the maximum amount of pull-ups in a single try and completing as many crunches as possible in 2 minutes.

The 3-mile run should be conducted in a controlled manner. Time is not a factor in this endurance activity.

Likewise, the swim in not intended to be a timed event. Prior to the cool-down, do 2 sets of treading water in a relaxed fashion.

CROSS-TRAINING WORKOUT including exercises, sets & reps

http://hubpages.com/health/GET-FIT-The-Exercise-Plan-for-14-20-August

WEEKLY TRAINING SCHEDULE

For this week’s workouts, all you'll need are access to a pull-up bar, a back pack, and access to a swimming pool. If you do not have access to a place to swim, substitute that portion of the workout with a jog mixed with calisthenics. If you’re new to fitness and working out, I suggest that you start at 25% of the provided routine and gradually progress from there. If you are in an excellent state of conditioning, you can supplement your existing routine with the workouts provided.

Days which are not presented, Sunday and Saturday, are rest days. Time and effort put into mastering strength and conditioning exercises require recuperation periods. Rest allows your body time to rebuild and strengthen muscles.

DAY	PHYSICAL ACTIVITIES
Sunday	Rest
Monday	Calisthenics & Stretching
Tuesday	Calisthenics, Running & Swimming
Wednesday	Calisthenics & Stretching
Thursday	Hiking
Friday	Calisthenics & Running
Saturday	Rest

DAILY EXERCISE PLANS

http://hubpages.com/health/GET-FIT-The-Exercise-Plan-for-14-20-August

CROSS-TRAINING SPEED WORKOUT

Speed Is the theme of this workout; both running and swimming. The distance for both modes Is twenty-five meters. Being that speed is the goal, ensure that you rest amply between sets to conduct each set at or near maximum speed.

FULL SPEED WORKOUT + WEEKLY STRENGTH & CONDITIONING PLAN

SWIM-CALISTHENICS INTERVALS

The daily workout focused on swim and water survival events. The training session included eight rounds of swim-calisthenics intervals. These intervals were meant to be intense using maximal effort on both the swim and calisthenics exercises with each round to be completed as quickly as possible. The work/rest was 1:2; if it takes one minute to complete the round, rest two minutes then repeat. While treading water, strive to conserve energy using the minimum effort required.

WORKOUT PLAN including exercises, sets and repetitions

GENERAL PHYSICAL PREPARATION (GPP) WORKOUT

A sound General Physical Preparation (GPP) program provides training across a wide spectrum of activities. This workout was structured to include a variety of exercises as a GPP workout.

The workout included the physical fitness components of cardiovascular endurance (3-mile run), flexibility (warm-up and cool-down exercises), muscular endurance (maximum effort body weight exercises) and stamina (swimming drills).

EXERCISE(S)	SETS	REPETITIONS
Partial lunge - Hip thrust - Bird dog - Partial squat - Lunge stretch - High knee walk - Standing quad stretch - High knee walk - Standing glute stretch - Donkey kicks - Butt kicks	1	6
Pull-ups*	1	AMRAP
Crunches	1	AMRAP 2 minutes
Jog	1	3 miles
Swim	1	50m
Treadwater	2	2 minutes
Stretch: Calf - Hurdler - Groin - Quad - Lower back - Triceps - Delts	1	20 seconds

* Pull-ups or chin-ups

WEEKLY PHYSICAL TRAINING PLAN

U.S. COAST GUARD PHYSICAL FITNESS TEST

General: Currently, the Coast Guard does not have a force-wide standardized physical fitness evaluation. They do have minimum physical fitness basic training graduation requirements which are designed to measure cardiovascular and muscular endurance, and the ability to swim. In addition to the swim requirements, the basic physical fitness events include a 1.5 mile run, push-ups and sit-ups.

Testing: The ability to swim is measured by an untimed 100 meter swim and being able to tread water for five minutes. Push-ups and sit-ups have a one minute time limit.

Event	Male	Female
1.5 mile run	12:51	15:26
Push-ups	29	15
Sit-ups	38	32

ALL U.S. ARMED FORCES PHYSICAL FITNESS EVALUATIONS

STRENGTH & STAMINA TRAINING

Swimming coupled with body weight exercises were on the stamina maintenance plan.

1. General warm-up

2. Specific warm-up

• 3 rounds of air squats, crunches, flutter kicks and push-ups.

3. Muscular strength

• 6 sets of chin-ups and pull-ups

4. Stamina

• 100m swim
• 6 minutes of treading water
• 5 rounds of swimming plus squats

5. Cool-down

MY TRAINING JOURNAL

SPEED & STAMINA WORKOUT

Five minutes of walking, mobility exercises and stretching start off the day's training.

Prior to speed development training, a sprint warm-up was conducted. This specific warm-up included bounding, jogging, jogging butt kicks, skipping and striding. Aimed at improving acceleration, 10 sets of sprinter’s starts were included in the day’s speed work. A 100m multi-stroke swim followed the sprint training.

The day’s flexibility period focused on hamstring and lower-back stretching.

Workouts

SWIM WORKOUT

A continuous swim followed by 5 sets of treading water. 4 sets of swim-calisthenics intervals, with the calisthenics being push-ups and flutter kicks.

An excellent total-body conditioning activity, swimming develops endurance, strength and stamina.

Daily Training Sessions

SPEED & STAMINA WORKOUT

Sprinting coupled with swimming; combining the speed and stamina components of physical fitness.

PHYSICAL TRAINING PLAN: 5- 11 June 2016

Freestyle swimming