Workout of the Week: Spring Speed and Agility Progression

During the spring and fall, we typically transition from lifting heavy weights in the fall to calisthenics in the spring. The opposite transition occurs during the winter and summer as a time to mix in shorter and faster runs and swim workouts. 

This enables tactical athletes in training not to neglect any of the elements of fitness: strength, power, speed, agility, cardio endurance, muscle endurance/stamina and mobility/flexibility.

Here is a typical transition workout but with a focus on working on any current weaknesses you may have:

The workout starts off with a calisthenics/weighted mix warmup:

Warmup with push-up and squat pyramid (building muscle stamina and mixing in dynamic stretches for mobility and flexibility)

• 1 push-up/1 squat -- run 25 meters (across a basketball court, for instance)
• 2 push-ups/2 squats -- run 25 meters (these can be jogs, runs or several dynamic stretches if you prefer)
• 3/3, 4/4, 5/5 ... Keep going up until you get to 10/10.
   

Repeat three times

• Bench press 10-15 (moderate weight)
• Push-ups 10-20 (immediately following)
• Pull-ups max
• Dips max
• Military press 10-15 (moderate weight)
• Dumbbell rows 10/arm (heavy)

This is considered a full-body day, but during the speed/agility transition, we also focus on leg stamina after completing the last few months that focused on strength and power.

If your weakness is shorter/faster runs with agility, then try this version:

Repeat 4-5 times

• 300-yard shuttle run or 5-10-15 pro agility test (depends on goals of speed/endurance or speed/agility)
• Rest with two minutes of planks or other core activity of choice
• Run hill, bleachers or do step-ups for two minutes (sprint up/walk down)
• Squats 20
• Lunges 10/leg

If your weakness is pacing issues with longer timed runs, try this one:

Repeat 6-8 times

• Quarter-mile at goal mile pace (six-minute mile = 1:30 pace)
• Squats 20
• Lunges 10/leg
• Farmer walks 50 meters (carry 2 x 40-pound dumbbells for 25 meters and back or up/down stairs/bleachers two minutes)

*We use pacing drills of a future goal pace to help candidates get better and "learn" the goal pace. For instance, if your current two-mile timed run is 14 minutes, and the goal is to get that closer to 12 minutes, you push your quarter-mile runs to a 90-second pace. Push your half-mile runs to three minutes for multiple sets, as above. More information about this style of tactical fitness periodization (link).

This is a full-body workout day, focusing on several different elements of fitness. We all have certain strengths and weaknesses. If your future goals require testing of things that are your current weakness, you cannot blow them off and expect to be competitive.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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