Military Strength and Conditioning Programs
Military Strength and Conditioning Program (Simple and Effective)
Since I too wanted to progress and become a PTI and I prided myself at being the fittest man in the unit I wanted more out of my training. I not only wanted to be fit for my job as an infantry man, reconnaissance platoon, but also to progress so one day I could be a Ranger. Each specific job in the military requires a different approach to physical training. Each job has various physical demands. Each individual has to maintain a certain level of physical fitness, but a recon platoon must be more fit and stronger than a cavalry operative, and a Ranger must outshine everyone; his job is far more demanding, both physically and mentally.
Certain times of year always inspire a great interest in the military. Although some may be interested in the history, we as fitness enthusiasts are more concerned with how we can become as strong as those who fight for our nations and ensure that we keep the freedoms to which we have become accustomed. Below I have outlined a typical 6-week program for a Special Forces operative. Different Special Forces units will also have different fitness requirements. Those units are required to maintain outstanding levels of fitness and hiking massive distances carrying heavy weight is not uncommon.
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Note: Only intense workout days are listed here. Do weight training or swimming workouts on your "easy" days.
Although the above program is typical of any elite Special Forces Operative around the world, the distance and weight being used are not for the untrained individual, and the word 'elite' cannot be emphasized enough. Never run with weight on your back; the chance of suffering an injury is huge. Always be sure to wear good boots when hiking. I use Mendels, which have a carbon fiber plate in the sole for ultimate support.
Have you got what it takes? Remember, only the strong survive and to the brave and the faithful, nothing is impossible. Brian is certified personal trainer studying sports and exercise science. His bodybuilding and powerlifting records are impressive. View all articles by this author.
Need Help? Five alternating sets of heavy bench press repetitions at 85 percent to 95 percent of your one-rep max weight followed immediately by reps of plyometric pushups — like regular pushups, but push hard enough that your hands leave the floor.
Rest 90 seconds between sets. Five alternating sets of barbell presses 5 reps at 70 percent to 85 percent of your one-rep max weight and weighted pullups reps, percent one-rep max , resting 90 seconds between sets. Four alternating sets of weighted pushups reps at maximal weight and dumbbell bent-over rows reps, percent max , resting 60 seconds between sets. Twelve rounds of kettlebell snatches 20 percent of your body weight, 30 seconds on, 30 seconds off, alternate arms to get six sets per side.
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Four alternating sets of body-weight dips and chin-ups, going for maximum reps of each and resting 60 seconds between drills. Four alternating sets of maximal metronome pushups and band pull-aparts 15 reps.
This requires downloading the audio recording of the metronome test and then matching your execution to its rhythm during execution. One set, as many repetitions as possible in five minutes, of kettlebell Turkish get-ups at 20 percent of your body weight. This drill requires keeping your arm extended while supporting a kettlebell and going from a supine position to standing, keeping it extended the entire time, then lowering back down to supine for a single repetition. Ten sets of battling ropes 20 seconds work, 10 seconds rest or four rounds of boxing drills 2 minutes work, 1 minute rest.
Military Academy in , where he served as strength and conditioning coach for both the boxing and judo teams. Contact him at jay tacticalpts. By: Army Capt. Sign up for the Early Bird Brief Get the military's most comprehensive news and information every morning. For more newsletters click here. Fear of missing out?
STRENGTH AND ENDURANCE
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James Long Courtesy of James Long. This Week in History: Battle of Belleau Wood - In , American Marines make a defiant stand in the Battle of Belleau Wood, where after hearing from retreating allied troops that they should turn back, they replied with an immortal phrase, "Retreat, hell!