A recent workout challenged the group as we built leg strength and durability. These workouts are part of a strength and conditioning routine but focus more on conditioning than 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 equipment, you can target your lower body with “mechanical drop set”-style fatigue.
Here is how it works:
air squat warmup
Warm up with Air Squat Pyramid 1-10:
- Do 1 squat, jog 50 meters
- 2 squats, jogging 50 meters
- 3 squats, jogging 50 meters…
Continue to level 10. You can mix in some moving parts during the jog distance. Once you reach set 10 it consists of 55 reps of squats and 500 meters of warmup jogging. After set 10, jog 1 mile or ride a bike for 10 minutes.
squat circuit
After warming up, hit this circuit:
Repeat 4 times:
- Barbell or kettlebell squats (medium heavy weight), 5
- Sandbag Squats (40-50 pounds), 15
- Air Squats, 25
- Jogging, bike or stairs, 5 minutes.
A weighted squat for 5 reps is moderately heavy, so you won’t want to choose a weight with which you can easily do 10 reps. About 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.
This is why this specific sequence is so effective, because each squat type in your circuit serves a specific physical purpose:
- Barbell Squats (Foundation): These allow maximum external load. You can target full potency and tax the central nervous system (CNS).
- Sandbag Squats (Simulator): Unlike a barbell, a sandbag is perfect for simulating a log. During many training programs, Log PT is performed with a team of five to seven people, carrying a log of approximately 250 to 300 pounds. The typical weight distribution is 40-60 pounds per person. The sand bag is perfect for introducing a changing center of gravity, which forces your core and small stabilizing muscles to work overtime to keep you upright.
- Air Squats (Finisher): By the time you hit these, your fast-twitch fibers are fatigued. Air squats get blood flowing to the muscles, increase heart rate and build muscular endurance/endurance. If your military selection program involves any weight-bearing activity, learning to work with tired legs is something you will need to get used to.
5 minutes. Jog: ‘active recovery’
Resting with jogging instead of sitting on a bench is a bold move, often seen in specific tactical or endurance-strength programming and consistently 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 away” metabolic byproducts, such as hydrogen ions, that cause irritation, potentially allowing you to perform better in the next round.
- Aerobic development. You’re forcing your body to recover while the heart rate is still high, which improves your “aerobic base” and overall work capacity. Being able to “rest while running” is a skill and fitness level required for advanced military fitness programs.
cardio cooldown
Depending on what you’re training for, you have a choice. In this cardio cooldownYou can choose to swim, run or jog with wings for 15-20 minutes. Follow the cardio session with stretches, massage, or foam rolling if you like.
alert
This is a high volume, high impact workout. If you have not completed Weight West Murph Workout (300 Squats), I won’t do it now. Whenever your form starts to deteriorate, it’s time to add a little more recovery if needed.
If you need more ideas for challenging workouts or want to find a suitable stepping stone program, check out this Military.com Fitness Section For more information on training for all fitness levels and a variety of goals.
Want to learn more about military life?
Whether you’re thinking about joining the military, looking for fitness and basic training tips, or wondering about military life and benefits, Military.com is here for you. Subscribe to Military.com To get military news, updates and resources delivered straight to your inbox.
