STEW SMITH CONCEPTS

PT Progression Series: #1 The Pyramid

STEW SMITH
JULY 23, 2013
AIR FORCE FITNESS
0

Everyday someone asks about improving in fitness tests. Many people have issues with
not just performing on an entry level fitness test (join military, police, fire), but also
progressing in a manner that will enable them to perform well at Boot Camp or Police and
Fire Academies. Here is an email from a concerned student who is preparing to join the
military in the next year:
Stew, How do I get better at pullups, pushups, and situps? I know I should do more
of them but how do I arrange workouts so I am going to see progress frequently
(weekly / every other week)?
This is a great question because we all have to start somewhere and then we progress into
being PT animals eventually. The good news is that you have a year to train but you need
to start now. I am going to make my next several articles focus on the PT Progression
Method. It all starts with building a foundation and then advances in the following workout
arrangements.

The PT Pyramid: Build a foundation with this workout that has a warmup, max-out,
cooldown all rolled into a single workout program. It is a great way to check progress as
well. To get better at your specific PT test. Build a PT Pyramid like this:
Set#1: 1 Pullup, 2 Pushups, 5 situps
(No rest your rest is the muscle group rest you get by doing other exercises)
Set#2: 2 pullups, 4 pushups, 10 situps
Set#3: 3 pullups, 6 pushups, 15 situpsand so on.
Continue up the pyramid until you fail. If you find that you cannot do ANY pullups, then
resort to negatives or flexed arm hangs for the number of seconds instead of repetitions. If
you fail at pushups, resort to knee pushups and keep moving with the workout.
When you fail, try to repeat in reverse order back to what you did at Set #1.
One way to balance out your core is to replace situps with plank pose on the way down the
pyramid or alternate each set and do even sets plank and odd sets situps.
The PT Pyramid is what I call a Foundation Workout. It helps the user build a solid
foundation of calisthenics and increases volume so you will improve your previous limits.
Once you get to level 10 and back down to 1 again you will have done 100 pullups, 200
pushups, and 500 situps / core exercises. (250 situps / 250 seconds in plank pose). If you
can get to this level you are now in a position to progress to PT Progression #2 and #3.
PT Progression Series #1: PT Pyramids: DO this workout EVERY OTHER DAY. No
workout is good to do daily for long periods of time. It is best to do this foundation workout
only three days a week.

PT Progression #2 is the SUPER SET. This is another sub-max effort foundation workout
to increase volume of your PT exercises. It is recommended to add this type of workout
and replace a pyramid workout once a week so you only total these upper body workouts
only THREE times a week. See SUPER SET Link for more information on how to design a
SUPER SET effectively.
PT Progression #3 is the Max Rep Set Workout. Once you have mastered the PT
Pyramid and the Super Set and can handle workouts with volume of 100 pullups and 200
pushups, then it is time to test your new found strength. This workout will increase your
muscle stamina and endurance which is really the goal of mastering PT tests. See Max
Rep Set Workout LINK for more information on how to push your numbers even higher.
PT Progression #4 is the PT / Run Workout. You can make a pyramid out of this one or
make it one tough super set but each rest period in between sets is a run of a variety of
distances. See PT/Run Workout LINK for more information of the next generation of
progression.
PT Progression #5 is the PT and Advanced Movements Workout: Add tougher exercises
into your pyramids and supersets such as burpees, push presses, bear crawls, etc

Read more: http://military-fitness.military.com/2013/07/pt-progression-series-1-thepyramid.html#ixzz2aoQBIWql

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PT Progression Series #2: Super Sets

STEW SMITH
JULY 23, 2013
AIR FORCE FITNESS
0

Part #2 of the PT Progression Series is the Super Set.

This is a series of answers concerning a question about getting better at pullups, pushups,
and situps for both fitness testing as well as bootcamp, police or fire academies.

The Super Set is also considered a Foundation Workout similar to the PT Pyramid where
the goal is to increase the weekly total volume of your repetitions in pullups, pushups,
situps in order to get better at taking calisthenic fitness tests. Having a solid foundation by
using both the PT Pyramid and the Super Set will enable you to build your muscular
endurance by increasing your daily volume in smaller sub-max rep sets. Eventually you
may fail at these predetermined number of these sets, but that is fine. Keep pushing and
resort to knee pushups for pushups, crunches for situps, or flexed arm hang for pullups for
the last few remaining sets of the program.
A super set is nothing more than a circuit but made with a set number of repetitions and a
range of sets for you to shoot for in the workout. For instance, to ace the pullups, pushups,
situps, test you can make a super set like this:
Repeat 1015 times
Pullups 50% of your max reps (so if you can do 10 pullups only do 5 per set)
Pushups 1015 (if your current max is at least 40 do roughly 25% of max per set)
Situps 10 but focus on your goal pace. Do 10 situps in 15 seconds if you want a total
score of 80 situps in 2 minutes.
NO REST Your rest is resting muscle groups by doing other exercises
Another option:
Repeat 510 times
pushups 10
situps 10
wide pushups 10
crunches 10
tricep pushups 10
plank pose 30 seconds
Pullups 50% of your current max reps test score
Add a new progression! Add running in each set by running anywhere from 100 yards or a
1/4 mile. Consider it resting with running. This way you can work on the ability to
transition from the PT to running portions of the test which is a big issue for many PFT
takers and makes running more challenging if all the blood is trapped in the upper body
before you start the run the 1.5, 2 or 3 mile timed runs.
Only do the Super Set every other day at the most. You can do the PT Pyramid, Super Set,
and the Max Rep Workout PT Progressions all once a week if you wish. BUT, you only
want to work with this higher level of volume in the upperbody exercises of pullups,
pushups, situps, every OTHER day. Do not do them on back to back to back days like
many people mistakenly do. Eventually you will see negative results if you do daily PT
workouts of the same muscle group.
Anytime you are doing 100 pullups, 200 pushups, 300 reps of abdominal exercises
consider that an UPPER BODY day that you need 48 hours to fully recover before you
repeat that workout.

Read more: http://military-fitness.military.com/2013/07/pt-progression-series-2-supersets.html#ixzz2aoQRem6w

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PT Progression Series #3: Max Rep Sets

Workouts

STEW SMITH
JULY 24, 2013
AIR FORCE FITNESS
0

Part three of the PT Progression Series is to build upon a foundation that you have created
over the past few months. Once you have mastered the PT Pyramid and the Super Set
and can handle workouts with volume of 100 pullups and 200 pushups, then it is time to
test your new found strength. This workout will increase your muscle stamina and
endurance which is really the goal of mastering PT tests. The Max Rep PT is ideal for
those who are stuck in the 1015 pullup, 7080 pushups / situp range. In a 56 week
period of doing this workout just once a week as shown below, most people were in the
20+, 100+, 100+ range on the pullup, pushups, situps tests. But, like I said earlier, you
need a foundation of fitness before trying this workout.
The new goal to achieving the volume of PT reps that you are used to is now to get those
numbers in as few sets as possible. For instance, for our standard 100 pullups, 200
pushups, 300 situps workout then plan is to get these numbers in max rep sets. It is
recommended to only do this workout once a week but you can combine like this during
your week:
Mon PT Pyramid Build your way up to your max effort on pullups and pushups,
return in reverse order. Each week or so you should see your progress moving up the

pyramid increase. Eventually, 110-1 pyramid will be easy to do. It maybe time to push
that to new levels and go for a 1215 high pyramid.
Wed PT Super Set Keep working the volume so you get your goal reps for the day
just as you have been doing for the past several weeks. Start adding harder rest
elements into the super set circuit. Get some ideas from Circuit Training article.
Saturday Max Rep PT I recommend taking a PT day off before trying this 100/200/
300 rep workout in as few sets as possible for best results. This is very similar to the
Murph done by Crossfit gyms but instead of doing 300 squats, replace with an exercise you
will be tested on like situps. Focus on maxing out the pullups, moving straight to the 2 min
pushups and situp sets without rest other than a sip of water if you need to hydrate.
Optional Progressions to this Max Rep PT:
Try doing the workout with a weight vest.
Add in running a 1/4 mile each set at your goal mile pace you want for the timed run. For
example, if you want a 9 minute 1.5 mile run you need to run a 90 second quarter mile.
Goal: See how few sets you can do this 100/200/300 workout. The best I have ever seen
is three sets. Most advanced PTers can do this in the 45 range. If it takes more that 10
sets, stop at ten and live to fight another day.
Ultimate progression: If you are kicking everybodys butt in this workout and complete it
in three sets, keep doing and see how many reps you can get in FIVE sets. The record in
our Spec Ops training group was 185 pullups, 400 pushups, 400 situps in FIVE sets. In
more than 15 years of doing this workout, I have only seen three guys do this many reps in
five sets which was the time most of the other guys did 100,200, 300 reps respectively.
(By the Way these are NON-KIPPING PULLUPS Military grade pullups ONLY.)

Read more: http://military-fitness.military.com/2013/07/pt-progression-series-3-max-repsets-workouts.html#ixzz2aoQXLyoC

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PT Progression Series #4: Running and PT

Mix

STEW SMITH
JULY 25, 2013
AIR FORCE FITNESS
2

Part four of the PT Progression Series is about adding the final segment of most fitness
tests into the calisthenics workouts RUNNING. Learning to run at your goal pace is
critical for optimal performance and you must practice it so often that it actually becomes
muscle memory when you run. You should be able to transition from the the PT section
into the running test easily and know by the way you are breathing, swinging your arms,
striding how fast you are going. This takes practice though.
You can make a pyramid out of this one or make it one tough super set but each rest
period in between sets is a run of a variety of distances. These type of workouts not only
help your body learn how to transition from PT exercises to running, but can also help you
in simulating other exercise events like obstacle courses, combat conditioning courses, and
other job related challenges.
Here is an all-time favorite that can progress into a workout even the toughest people
cannot finish. I call this the Obstacle Course Simulation Workout Progression but its goal
is to help you with the PFT exercises. This is best if using an outdoor pullup bar and an
area to run a short distance. Here is how it works: (NO REST Workout)
Set:#1: Do 1 pullup run 30-40m do 2 pushups / 3 situps run back to pullup bars
Set #2: 2 pullups run 30-40m4 pushups / 6 situps run back to pullup bars
Keep moving forward up the pyramid to set #10: 10 pullups, run 30-40m 20 pushups, 30
situps
Now here is where it is up to you and your fitness level. You can return and go back down
the pyramid completing the 100/200/300 total repetition challenge OR try a new
progression.
One Way Pyramid to 20: Keep going up and see where you fail. If you continue moving
up the pyramid there is no need to return down the pyramid. The goal if you keep going
past level 10 is to see if you can keep moving and go to level 20. This is a total repetition
workout of 210 pullups, 420 pushups, 640 situps. I would recommend turning some of
these situp sets into plank pose where each second at plank pose (up pushup position after
pushups) counts as 1 rep of situps.
Super Set with Running: Another option is to do a sub max Super Set with running longer
distances at your goal pace. For instance if you are fairly advanced try:

Repeat 10 times
Pullups 1015
Pushups 2540
Situps or plank pose/second 2540
Run 1/4 mile at goal pace
Running goal pace means if you are doing a 1/4 mile run and you are striving for a 9 min
mile and a half or a 12 min 2 mile run, you have to run each quarter mile at 90 seconds
(1:30).
It is recommended to only do these high volume workouts once a week and make your
other two upper body workouts lower in volume but still focus on pace and transition from
running and PT. See why transition from PT to running is so important. Related article on
PFT Transition.

Read more: http://military-fitness.military.com/2013/07/pt-progression-series-4-running-andpt-mix.html#ixzz2aoQbSbFX

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PT Progression Series #5: Hardcore Full

Body Movements with PT/Run

STEW SMITH
JULY 26, 2013
AIR FORCE FITNESS
0

PT Progression #5 is the PT and Advanced Movements Workout:

You now are ready to advance to full body movements in between sets of pullups and
pushups and even replace pushups with more dynamic exercises like burpees, push
presses, and 8 count pushups. Traveling to and from the pullup bar and the PT area will
now require you to bear crawl, low crawl, fireman carry a partner, do a farmer walk with
heavy weight, or any other creative method you can think of adding that will assist in your
preparation for military, police, or fire fighting training.

PT Pyramid with More Mileage:

Every 5th set run a mile fast pace:
Set 1: 1 pullups, 2 pushup, 3 situp
Set 2: 2 pullups, 4 pushups, 6 situps
Set 3: 3 pullups, 6 pushups, 9 situps
Set 4: 4 pullups, 8 pushups, 12 situps
Set 5: 5 pullups, 10 pushups, 15 situps

RUN 1 MILEStart pyramid on Set 6 continue to Set 10.

Run 1 mile
Continue pyramid on set 11 15
Run 1 mile
Optional to finish pyramid at 1620 or return in reverse order.
Harder Progressions: Now add more difficult exercises to the PT Pyramid. Work your
way up a pullup pyramid to 20, but add a short run of 40-50m (meters) and make this place
the location for your burpees, 8 count pushups, push presses, kettlebell swings, etc. Make
them a 1:1 ratio of how many pullups you do. Remember if you go from 1 to 20 sets in a
pyramid that is 210 reps of pullups and any other exercises you select. Dont forget your
situps and plank poses as they make great rest exercises when needing an active rest.
Here is where it gets harder. Use the first 5 sets as a warmup / run. After set#5, you can
no longer run from pullup bar to PT area. You now have to pick another method to travel.
Some great ideas are: fireman carry, farmer walk, lunges, bear crawls, low crawls,
overhead carry of weight, wheel barrow race, crab walk, or tire flips. This is your time to
get creative but make sure it is something you will see again in your training future.

Read more: http://military-fitness.military.com/2013/07/pt-progression-series-5-hardcorefull-body-movements-with-ptrun.html#ixzz2aoQpRuK9

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