Our military's physical fitness, as it relates to combat, has been of great interest during this time in our country's history. Clearly, a soldier's level of physical fitness has a direct impact on his combat readiness.
It is the battalion chief's responsibility to make sure all soldiers pass their Physical Training (PT) tests. To make sure troops are physically prepared, each military branch makes fitness a top priority. Soldiers must be fit enough to be able to respond to any situation regardless of time or location. They are encouraged to begin strength and fitness training six or more months prior to basic training.
How can a soldier prepare to carry 50 to 100 pounds of equipment, move an injured comrade and operate artillery -- all in the same day? On the battlefield, soldiers need to be physically prepared. In order to develop an effective program, one must prepare each person, whether he's a "hardcore" runner or a weekend athlete. The following foundations must apply effectively and sufficiently to all recruits.
military fitness
The program must include cardiovascular exercise, muscular strength, muscular endurance, and flexibility. The first three all provide methods to improve body composition.
An effective program incorporates the above components with:
1. Regularity
2. Progression (how hard and how long)
3. Balance (addressing all of the components)
4. Variety (to increase motivation)
5. Specificity (geared toward goals for an individual)
6. Adequate recovery (enough rest)
7. Overload (exceeding demands for a training effect)
2. Progression (how hard and how long)
3. Balance (addressing all of the components)
4. Variety (to increase motivation)
5. Specificity (geared toward goals for an individual)
6. Adequate recovery (enough rest)
7. Overload (exceeding demands for a training effect)
When training begins, a Monday-Wednesday-Friday cardiovascular training schedule is followed. Tuesdays and Thursdays are devoted to muscular strength. For the second week, schedules are switched to provide an equal balance between the two. Five-day-a-week workouts are preferred and recommended.
Warmups and cooldowns are part of every exercise -- thus reducing injury and incorporating the flexibility component into the schedule. This should be included daily.
It's time to get F.I.T.T ...
the military "fitt" principles
When designing the program, the following "F.I.T.T." principles are applied:
Frequency involves how often exercise is performed. The recommended time for a soldier is three to five times each week. It is believed that all five components can be developed on a well-planned five-day-a-week workout plan.
Intensity deals with how hard your body is working, measured by your heart rate (a 60% to 90% maximum heart rate [MHR] is recommended). To figure out your MHR, subtract your age from 220, then multiply that number by 0.6 to find your lower limit, and by 0.9 to find your upper limit.
Time obviously refers to how long the exercise is performed. For cardiovascular exercise, 20 to 30 minutes is the minimum required. For strength, it is measured in reps. Intensity is one of the biggest hurdles to overcome. For muscular strength, fewer reps are performed, and for muscular endurance, more reps are performed. Eight to 12 RM (Rep Max) is generally used, increasing sets with progression.
Type is the kind of exercise performed. Officers must prepare recruits for both combat and PT fitness testing. Adjustments to individual programs are made, but helping them pass "the test" is always the goal. To improve in running or pushups, for example, recruits practice that specific exercise. This is the theory of specificity. The type of exercise must be tailored to the individual.
The Army Physical Fitness Test (APFT) consists of sit-ups, pushups and a two-mile run. Soldiers must run two miles in under 18 minutes (21 minutes for females), perform 45 sit-ups in under 2 minutes (38 for females), and finally, perform 30 pushups in under 2 minutes (14 for females).
conditioning drills
Conditioning drills are recommended to develop the four components, as well as motor skills. Five repetitions are recommended, progressing to 10 as one increases strength and endurance. The drills are conducted in a rhythmic cadence, and in order. Form is not to be sacrificed for a faster speed.
The first drill consists of:
The second conditioning drill is designed to increase endurance, joint mobility, and upper body strength via:
Five repetitions are the starting point, and soldiers must work their way up to 10. Sit-ups and pushups are timed, beginning with 30 seconds, and working up to one minute.
get fit like a soldier
Like all fitness programs, there is no magic formula -- it takes hard work. The U.S. military trainers know that using sound and proven principles of high intensity, progressive overload and adequate rest is the sure way to make our troops ready for victory.
And now you can be ready too.
Peter Sisco is the co-author of Power Factor Training, The Golfer's Two-Minute Workout, Static Contraction Training, and other books. He is also the editor of the five-book "Ironman's Ultimate Bodybuilding" series. The step by step workouts he recommends are also available in his new e-book.
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