The answer is no. There is one key element missing, not just from boot camps, but from a variety of training methods used by individuals wanting to pursue a military career. But before we come to what that is, let us examine the fitness level required to join the military.

The Three Elements of Selection

Note: These three requirements are specific to the British Army, so be sure to research the specifics of the selection process for your branch of the military.

Although running is an integral part of being selected to join the Army, it is by no means the only method of training that should be utilized. Potential recruits are subject to a strict interview and selection process. There are three key elements of the initial fitness testing:

1. The Static Lift. The static lift simulates putting equipment onto the back of a vehicle at a height of 1.45m. A Powerbag is used to mimic the equipment with the starting weight as 15kg. You can then work your way up through 5kg increments to 40kg, when the test will end.
2. The Jerry Can Carry. This test determines the strength of your upper arms and shoulders. It is also a test of grip. You are required to carry two Jerry cans each weighing 20kg for a distance of 150 meters. With your arms by your side and carrying one Jerry can in each hand, you will be expected to complete this course in under two minutes. You are required to keep a pace of no less than 5.4km/h and scored on the distance in meters that you can carry the weights while maintaining the minimum pace.
3. The 2.4km Best Effort Run. Run times vary greatly depending on which branch of the Army you seek to join. Time markers range from 09:40 for units such as the Parachute Regiment to 14:30 for Junior Entry.

Most people don’t have a problem with the first two elements. Where it breaks down is the 2.4km best effort run. Second to standing completely naked in front of a stranger (this becomes oddly normal over the years for military members), the run element of selection is one of the most nerve-racking processes during the two-day interview.

“The underpinning reason for failure is that potential recruits just didn’t cut it. They were either beaten mentally through the pressure or physically through exhaustion or injury.”

I’ve heard all sorts of excuses, from “I have a cold” to “I’m missing a sock” (seriously, this happened). But let’s not sugar coat this. The underpinning reason for failure is that potential recruits just didn’t cut it. They were either beaten mentally through the pressure or physically through exhaustion or injury.

The required times are not particularly challenging. They barely represent any form of specificity to a combat environment. What this test does is allow for the Army to set a standard that is gender fair and that can easily be replicated. It also enables us as physical training staff to see who really wants it. This a job interview, after all.

These initial screenings will set you up for success later in your career.

Why You Need to Lift

If you are considering a career as a tactical athlete (and these men and women are indeed athletes in their own right), then you need to lift weights. The humble stress fracture is the most common pathology for young men and women going through training. Stress fractures are small fractures found on the tibia. They are painful and a potential career staller.

“Although I applaud those who run over 10km daily, test the 2.4km run weekly, and hammer themselves at a local boot camp, they are ruining their chances. These individuals are preparing to fail.”

Stress fractures tend to be a result of not adequately preparing. Although most recruits have run before attending training, they are not accustomed to the volume. They are not familiar with how to correctly approach their training and minimize risk of injury while maximizing physical prowess.

Although I applaud those who run over 10km daily, test the 2.4km run weekly, and hammer themselves at a local boot camp, they are ruining their chances. These individuals are preparing to fail. I have many such people break down and come to me for rehabilitation. They sit there in front of me, scared and teary eyed, wondering how they came to have a searing pain in their shin. Surely their hours and hours of beating the pavements leading up to recruit selection and training hasn’t played a major role in their demise?

Running is a repeated plyometric exercise. Later in military training, load will be added to this movement, so efficiency has to be pinned down before becoming a recruit. In order to improve efficiency and reduce risk of injury, we have to load our musculoskeletal system.

How You Need to Lift

The movement I always employ with my clients is the simple back squat. This movement not only improves the muscle strength of the lower limbs, but also benefits our skeletal system. By loading the lower limb musculature with what is referred to as the minimal essential strain (one tenth of the force required to fracture a bone), we can stimulate new bone formation throughout the lower limbs. This benefit, combined with the accompanying hypertrophic advantages leading to an increase in bone mineral density, could lower the risk of stress fractures and maximize your chance of completing training.¹

“By loading the lower limb musculature with what is referred to as the minimal essential strain (one tenth of the force required to fracture a bone), we can stimulate new bone formation throughout the lower limbs.”

The squat is also a direct correlate to the motion of running. One screening tool used to safely assess plyometric capability is being able to squat 1.5 times your body weight for 1 repetition and perform 5 repetitions in 5 seconds at 60 percent of your body weight.¹ These are the same markers I use when taking a patient through rehabilitation following a tibial stress fracture.

Soldiers carry out early morning physical training (PT) in the Jordanian desert.

Exercise Prescriptions

When preparing yourself for the 2.4km run, less is more. Combining the squat and its markers with a well-structured anaerobic training program will both improve your chances of becoming a soldier and reduce risk of injury along the way.

Training in a more anaerobic manner will not only shorten your training sessions, but will also elicit greater benefits, such as an increase in VO2 max and an increased resistance to fatigue.¹ Plus you will look better naked due to an increase in muscle mass and decrease in fat.

Linear sprint work has been utilized successfully as an anaerobic method in the rehabilitation setting. This allows us to push the soldier hard without the repetitive striking of the lower limbs and with adequate rest periods.

This plan has provided proven results, including for the arduous Parachute Regiment selection cadre:

Back Squat: 

• 5×4 at 80% percent of current 1RM.
• Apply a linear progression of 2.5-5kg on a weekly basis to allow for safe adaptation.

Sprint Work:

• Conduct sprint work using a mix of modalities including track, rower, and bike.
• Perform 200m x 12 totalling 2.4km. This relates directly to the 2.4km test.
• Use a work rest ratio of 1:1. For example, if you manage 200m in 40 seconds, you rest 40 seconds before repeating.
• The sprint sessions are flexible. You can mix up the distance while keeping the same total. For example, 400m x 6, again resting 1:1.

The above sessions can be run 3 times a week, with a test of squat 1RM and the 2.4km run test conducted every 8 weeks.

I have had proven results using this plan, including for the arduous Parachute Regiment selection cadre.

Set Yourself Up for Success

In summary, it is very easy to fail the Army fitness tests, no matter which country you reside in. The ways I have discussed to take your training to a superior level are used not just by tactical athletes, but also by major sporting clubs worldwide. These methods will not only test you physically, but mentally.

Remember, you’re training to save your life and the lives of others around you in combat. Don’t be the man or woman who compromises the patrol, or even worse, who never makes it out on patrol due to an injury that could have been avoided.

Further Reading:

• How to Construct an Effective Tactical Training Program
• Basic Training Breakdown: What to Expect When You Join the Military
• Military Special Operations: Do You Have the Mental Fortitude to Make It?
• New on Breaking Muscle Today

References:

1.Baechle, T. Earle, R. (2008). Essentials of strength and conditioning. 3rd ed. Champaign: Human Kinetics. Pp94-119.

Photo 1 by MoD/MOD via Wikimedia Commons.

Photo 2 by Photo: Lt Col John Skliros/MOD via Wikimedia Commons.

Photo 3 by Photo: Sgt Mike Fletcher/MOD via Wikimedia Commons.

Photo 4 courtesy of Shutterstock.

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I made it through just fine, out of pure necessity and the fact that I always promise myself to finish what I start. Now, after a 21-year career, I’m a not-so-old retired guy (I’m 42), and can look back with the advantage of hindsight to formulate a comprehensive plan for boot camp prep.

The importance of running and performing numerous reps of push ups every day are obvious enough. But I believe you have the opportunity to optimize your training with a wider variety of exercises and an informed knowledge of training and nutrition. With the program I’ll outline today, you can build an incredible foundation that will help you not just survive, but excel during basic training.

Even if you have no plans to join the military, there are those of you out there who still want to experience the same type of training. It’s not enough to just be able to run long distances or be stronger in the general sense. You want more out of your training, and becoming boot-camp-ready will give you a unique level of physical capability.

Your Marching Orders

Below you’ll find a 12-week boot camp prep program designed to get you to jump, lift, push, pull, drag, and carry better than ever. You’ll also perform conditioning drills, endurance challenges, and functional bodyweight exercises. Use it for entering into the ranks of the military, or just to get into beastly shape. Whatever your reasons, give it your all and don’t look back.

Follow the program as it’s laid out, but remember that the body isn’t a machine. Pay close attention to your recovery. If you need a breather in the middle of the program, take a week off after six weeks, and participate in some active recovery exercises. Additionally, all of the exercises aren’t set in stone. If you need to adjust, do so. Just make sure you are still challenging yourself without trying to take the easy route. Set volume and rest can be adjusted as well.

If life gets in the way and you get off track for a day or two, simply pick up where you left off. Don’t adopt an all-or-nothing mentality and throw in the towel at the first speed bump. Have fun with the program. Don’t be a slave to your workouts; they shouldn’t feel like work. Take on each day as a challenge and seek weekly improvement. If it isn’t fun or interesting, find another program or mode of exercise entirely.

The Boot Camp Prep Program

This program is equipped with all the tools to get you in boot camp shape. It is split into four, three-week segments. Every three weeks, you’ll adjust exercises and rep schemes to keep things progressing and interesting. As you move along the program, your intensity and volume will steadily increase, as your time will remain unchanged. This is referred to as training density.

Weeks 1 Through 12 on Training Whiteboard

Weeks 1-3

You will begin by training three nonconsecutive days per week, such as Monday, Wednesday and Friday. You will rotate workouts A1 and B1 on those nonconsecutive days. So Monday will be A1, Wednesday will be B1, and Friday will be A1 again. On the following Monday, you’ll start where you left off with B1.

Weeks 1 Through 12 on Training Whiteboard

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Special forces operators often train strength and conduct operational training simultaneously. They also undergo calorie deficits, sleep deprivation, and exposure to extreme temperatures on a regular basis. These factors influence hormones such as testosterone and cortisol, as well as testosterone precursors DHEA and DHEA-S.

RELATED: The Reality of Combat and Special Forces Training

To further examine the impact of training on hormones, researchers, led by Jonathan M. Oliver studied eighteen Naval Special Warfare Operators over the course of thirteen weeks.

What They Did

The researchers wanted to see the effect of block periodization (three blocks of four weeks) on hormone factors. In each of these blocks, researchers measured cortisol, testosterone, and DHEA-S. The three blocks of training focused on different levels of intensity.

• The first block consisted of exercises completed from 10 to 20 repetitions. There was also more endurance work done in this block.
• The second block of Olympic lifts upped the intensity and reduced the repetitions to the 5 to 10 range.
• The final block reduced endurance work and lowered the repetitions to the 2 to 6 range.

Table 1: Resistance exercises, sets, and reps for all three blocks over the 12-week training period.

RELATED: Winners Have More Testosterone

What They Found

• In the higher rep (greater endurance) block, the researchers found no increase in testosterone or cortisol compared to baseline. There was an increase in DHEA-S.
• The second block displayed an increase in all three compounds.
• In the lowest rep block, there was a significant change from baseline on DHEA-S.

An important finding was the increase in the DHEA-S-to-cortisol ratio from block two. This is indicative of a reduced risk of overtraining. Lower reps with higher intensity seems to put the operators at a lower risk of overtraining compared to the mid-range reps and more endurance work.

Table 2: Hormonal response measurements over the 12-week period.

Critique of the Research

It is difficult to know what other types of training these operators were doing during the research study. It is doubtful that the protocol training was their only training as it took only sixty minutes of each day. The authors of this study did not mention other activities or whether they were consistent across the study. If these activities were not consistent, then the results could be influenced by this outside training. Similarly, we don’t know about sleep deprivation, calorie deficits, or other stressors.

READ: Don’t Just Argue, Debate Like a Scientist

It is important to study special forces operators as the results apply to many other military, police, fire, and physical laborers. The difficulty is that there are many variables that can influence the study. These variables should be measured and accounted for in the analysis.

“The authors make the point that block periodization helped reduce the risk of overtraining. They have a viable hypothesis, but a comparison to a control group would help bolster their idea.”

One other consideration in this study is the order effect. It’s possible the previous block could have influenced the hormonal response on the next block. Varying the order of the blocks among participants can mitigate that effect.

What the Research Means

The authors make the point that block periodization helped reduce the risk of overtraining. They have a viable hypothesis, but a comparison to a control group would help bolster their idea.

Furthermore, this study is a good starting point in looking at individuals with concurrent workload. Finding out how these other factors influence training is important. There is much more research to be done on this topic. The idea of adjusting volume and intensity throughout training is probably important for everyone.

References:

1. Oliver, Jonathan M., John P. Abt, Timothy C. Sell, Kim Beals, Dallas E. Wood, and Scott M. Lephart. 2015. “Salivary Hormone Response to 12-Week Block-Periodized Training in Naval Special Warfare Operators:” Journal of Strength and Conditioning Research 29 (1): 66–73. doi:10.1519/JSC.0000000000000628.

Photo by U.S. Navy photo by Photographer’s Mate 1st Class Arlo K. Abrahamson, via Wikimedia Commons.

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Click Here to Get Started on the Special Forces Workouts

The Special Forces workouts start today! This program is designed by Special Forces operator Wes Kennedy. If you are a candidate preparing for the military or a Special Forces selection, this nine-month program will help you achieve your goals.

Click Here to Get Started on the Special Forces Workouts

Special Forces Workouts FAQ

Below are some answers to frequently asked questions. This should help you get the most out of the Special Forces workout program.

What does A1/A2, or B1/B2/B3, etc. mean?

When there is a number that follows the letter, it means you must alternate the various exercises. For example, if you were given the movements below:

• A: Power Clean x 3-4; rest 4 min x 4
• B1: Front Squat x6-8; rest 1 min x 3
• B2: Pull Ups x 6-8; rest 1 min x 3
• C1: Back Extension x 10-15; rest 30 sec x 3
• C2: Sit Ups x 10-15; rest 30 sec x 3
• C3: Front Leaning Raise (FLR) 30s ec; rest 30 sec x 3

You would complete 4 sets of 3-4 reps of power cleans while resting 4 min in between sets, THEN complete: (1 set of 6-8 rep front squats, rest 1min, 1 set of 6-8 rep pull ups, rest 1 min) x 3, THEN complete: (a set of back extensions, rest 30 sec, a set of sit ups, rest 30 sec, FLR, rest 30 sec) x 3.

It seems like a lot of rest, and I feel good. Can I reduce the rest time?

No. The rest is there to ensure that you can perform at the pace prescribed. If you feel the rest time is too long, write a post on the blog and I will help you figure out why. The workout might not be intended to be overly hard, you may not be pushing hard enough, or you might not have the strength to perform the movements at the required pace.

What does 3010 mean? What is a tempo set?

These ensure we get the dose response required for the exercise. There are four numbers for every tempo and they correspond to the following:

• 1st number: eccentric
• 2nd number: pause
• 3rd number: concentric
• 4th number: pause

• X = explosive
• A = assisted for the concentric action

So a 32X2 pull up would mean 3 seconds down, 2 seconds at the bottom, as fast as you can up, and 2 seconds held at the top.

What do 80%, 90%, 100% mean?

This is something you will learn over time. Keep in mind that 80/90/100% for sixty seconds is not the same pace as 80/90/100% for sixty minutes. Also keep in mind the rest time. If you are doing 1 min work/6 min rest x 7, your percentage of effort will potentially be more intense than that same percentage of effort for 30 sec work/30 sec rest x 20.

If this does not make sense now, it will eventually. For the first one, the work/rest scheme should tell you that you are working your anaerobic system, and you should judge your percentage of effort accordingly. The second work/rest scheme should tell you that you are training your aerobic system, and again, you should judge your percentage of effort accordingly.

You are gauging your percentage of effort on both the time domain and the energy system. Do not take percentages of 1RMs or times as mathematical equations. It is based upon perceived rate of exertion (PRE). This will be learned over time.

How do I warm up for a metabolic conditioning workout?

This will be learned over time through trial and error, but as a general rule of thumb:

1. Run, row, or skip for some minutes
2. Work on dynamic range of motion for some minutes (see video below).
3. Play around with the specific exercises that you will be doing until you feel light and fast for your first set.
4. Learn what works and what doesn’t work for you over time

How do I find my 1RM?

The following are loose guidelines. Find out what works for you.

1. Run, row, or skip for 5-10 minutes until you feel the blood flowing, getting some breathing going.
2. Do range of motion drills and get everything moving.
3. 5 reps @ 50% of possible 1RM at same tempo for the 1RM test; rest as needed x 2-3
4. 3 reps @ 75% possible 1RM at same tempo for the 1RM; rest as needed x 1-2
5. 1 rep @ 85% of possible 1RM at same tempo for the 1RM; rest as needed x 1
6. 1 rep @ 90% of possible 1RM at same tempo for the 1RM; rest as needed.

If you feel good, attempt your 1RM. If you still feel slow and not ready to attempt your max, then build up a few more times before attempting your planned 1RM. Play with it. You need to find out what works for you in terms of how slow or fast you build up, with more or less sets and more or less rest time. If you hit non-technique-based failure twice, then you’re done.

How do I find my 85% AMRAP for pull ups and dips?

85% = ((BW+ 1RM) x 0.85) – BW

For example, if I weighed 200lbs and I put 100lbs on me for a 1RM strict pull up I would add them together to get 300lbs. Multiply that by 0.85 to get 255lbs. I would then subtract my bodyweight from this (255-200) giving me 55lbs. 55 lbs would be the weight I would use for the 85% AMRAP

What is an AMRAP/AMSAP?

AMRAP stands for as many rounds/reps as possible.

AMSAP stands for as many seconds as possible.

What should I make note of for workouts?

• How did you feel going into it?
• Did you sleep okay the night before?
• Are you fueled properly?
• Are you stressed out at home/work?
• How did the workout feel?
• Did you get to where you wanted?
• How was your breathing?
• How was your circulation?
• How were your fear, your mental game, and your brain?
• Was your breathing taxed or was your brain taxed?
• Note the conditions: outdoors, indoors, weather, terrain.
• If you feel it’s relevant to the training program, add it in.
• When in doubt, record as much information as you can.

What weight do I start at for each exercise of the workout?

You should start at a weight that will allow you to incrementally increase the weight every set while reaching failure or near failure on the final set.

For instance, if the workout called for squat @ 3010 x 5-7; rest 2:30 x 5 and your recent 5RM in the squat is 225lbs, then your workout should look something like this: 205(7) 210(6) 215(5) 220(4) 220(5). If you start the workout and it looks like this: 205(6) 210(4) 210(1), stop there. Your body is telling you something and you’re not doing it any good by continuing.

Note: If the top of the rep range is achieved, you must go up in weight each set. If it is not achieved or the bottom or the rep range is not achieved, then you must stay at the same weight.

Repetitions: How should I progress if the workout calls for…?

5-5-5-5-5: Each set has to be hard, increasing in weight every set. You do not need to reach a personal record (PR) on this, but it may happen. You should be lifting near your 5RM weight. If your PR in the deadlift is 315, then you may lift 290(5) 300(5) 305(5) 310(5) 315(5).

5-4-3-2-1: Again, you do not need to try to hit a PR on this, but it may happen. Each set should be hard, increasing in weight every set. If your PR in the deadlift is 360 then it may look like this: 310(5) 320(4) 335(3) 345(2) 355(1)

1RM: Read the question above “How do I find my 1RM?” You are not using tough sets to build up to the 1RM as you would in the previous sets.

First Set: Ensure you are following the tempo prescribed. If not, then the weight is too heavy and you are not getting the response required. You may think this isn’t important, but everything is programmed for a reason. Trust your coach, be a workhorse, and hit it as instructed.

Second Set: Take the prescribed rest time. If you think it is too much rest, tell me on the forum. If you think it is not enough rest, tell me on the forum. There is a method to the madness.

What is Z1?

Z1 is used for blood flow, fat mobilization, and recovery. It is a not a predetermined pace, but varies based on the individual, recovery, environmental factors, and the modality being used. A good rule of thumb is to keep it at 65-75% intensity or heart rate below 135bpm. There is no “trying harder” in these workouts, just relax and get the body moving.

Get Started on the Special Forces Workouts

Photo 1 by Photographer’s Mate 1st Class (AW) Michael W. Pendergrass [Public Domain] via Wikimedia Commons.

Photo 2 by Photographer’s Mate 1st Class (AW) Shane T. McCoy [Public Domain] via Wikimedia Commons.

Photo 3 by By U.S. Navy photo by Chief Photographer’s Mate Eric A. Clement [Public domain], via Wikimedia Commons.

Photo 4 courtesy of Shutterstock.

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Half of the research focused on the testing protocols. This is always an issue of concern amongst researchers, coaches, and athletes who want to be sure the tests are actually applicable. We want to know if a vertical leap really does test a soccer player’s ability to be successful on the field, or if performance on a 225lb bench press test actually correlates with a lineman’s ability to guard the line.

To assess the validity of one rep max testing protocols, the researchers used military personnel. During their job, soldiers are required to do specific tasks, so its essential to assess their ability to perform them. This is also true for sports. In both cases, we need the tests to determine placement and create the appropriate program. A cookie cutter exercise plan won’t work for two different people.

In the new study, the researchers first determined each soldier’s ability to lift the heaviest possible box once onto a 1.5 meter platform. After resting for at least 24 hours, they then performed the same test but with a lighter weight at a fixed six-second cadence. They did this six times, with at least a day rest in between and with a different random weight each time, equalling between 58% and 95% of their max from the first test. The results of their repetition tests were then compared to their performance on the max test.

Baed on the results, the researchers created the following chart detailing strength levels you should shoot for if you’re lifting a box of a given weight. The table projects what your one-rep-max will be based on your ability to lift a certain mass for a specified number of reps:

The researchers found the one rep max test was a good one. They also determined that submaximal one rep max tests have the greatest error roughly between seven and seventeen repetitions. In this range, we begin to get into no-man’s land when it comes to predictability. We can still get a rough guess with a one rep test, of course, but that range of reps is where individual differences will be most prominent.

Scoring well on basic lifting exercises like the ones used in this study can give us critical data on an athlete’s ability to respond to the physical demands of their sport. Using one rep max is nothing new in exercise science, so this isn’t necessarily breaking news. However, the test also helped determine where the greatest reliability lies, which will help us use these tests to more accurately judge an athlete’s ability.

References:

1. Robert Savage, et. al., “On the Relationship Between Discrete and Repetitive Lifting Performance in Military Tasks,” Journal of Strength and Conditioning Research, 28(3), 2014

Photo 1 courtesy of Shutterstock.

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While the requirements and training for each branch of the military are different, your biggest hurdles are going to be the same three things. The three hurdles are previous injuries, lack of preparation, and the little voice inside your head.

Your goal in preparing beforehand is to go into basic training confident, fresh, and in your best shape possible. You should not over do it by simulating the demands you’ll go through during the eight-plus weeks, but your focus should be to get your body and mind acclimated to basic training. Remember, at basic training you will no doubt experience weakness, fatigue, irritability, disturbed sleep, depression, a weakened immune system, and loss of appetite – all of which can all lead to your chance of injury.

Previous Injuries

If you have previous injuries you need to address them. We all have those injuries that come back to haunt us, but if you’ve been avoiding seeking treatment, then consider seeing your physician or physical therapist to find out what you can do to go in to basic training at your strongest.

Preparation

Keep in mind that this is a four-week crash course and ideally you’ll have started working on all this for months before you go into the military.

The first things I’ve outlined are good habits for you to work on forming. You know the bad habits that are currently in your life: smoking, drinking, chewing tobacco, and partying too much. Too many times people see the last months and weeks at home as their last hoorah (no pun intended), and they splurge instead of preparing.

Work on creating good habits, eliminating bad ones, and doing the workout that follows and you’ll be a lot more prepared going into basic training.

Basic Training Prep: Week 1

Sleep Schedule: Go to bed at 9:00pm and wake up at 5:00am to workout. You will be met with early morning workouts and forced to go to bed early once you get to basic training. By working on this schedule before you get there, you will save yourself a lot of lost hours of sleep.

Empty Stomach: Your morning workouts should be done on an empty stomach. During basic training you’re not going to have your pre-workout shake or a meal with the perfect ratio of carbs and protein.

Just Drink Water: That’s it, nothing else. No alcohol, coffee, nothing else.

Basic Training Prep: Week 2

No Snacks: Whether it’s chips, cookies, or ice cream. Avoid splurging on junk food because you’re going to be away from it during basic training. It will not only be harder carrying around that extra body weight anyway, but it will be tougher mentally to be away from the junk. So lay off the M&M’s.

Basic Training Prep: Week 3

Reduce Calories: Count your calories and stick with 500 less then your caloric needs. You can determine that with this calculator. The goal is to get your body used to eating fewer calories. Plus, losing some extra pounds can’t hurt. After all, you’ll be lugging around enough equipment during basic that you’ll be happy you decided to lose a few.

Basic Training Prep: Week 4

Consistency: Just focus on doing what you’ve been doing.

Now let’s look at the workouts you should be doing. We’ll focus on bodyweight exercises and running.

Pyramid Workout

This workout can be done with minimal equipment and will get you the conditioning you need to ace most of the requirements of the physical fitness test. This can actually be done with most bodyweight movements, but the one we’ll focus on are pull ups, sit ups, and push ups.

How it works:

In the pyramid below you’ll see the numbers one through five going up the left side with a six at the peak. On the right side the numbers countdown from five to one. Each number represents a “step” or “set” in the pyramid. Your goal is to move up the left side, then make your way down the right side.

The amount of reps you do in each set or “step” will depend on the exercise. So for example, during your pull ups you will multiply the number by one, for your push ups you will multiply by two, and for your sit ups you will multiply by three.

Do this pyramid four times a week. For each step you will perform pull ups, push ups, and sit ups. See the illustration for example:

Pull Ups x 1

Push Ups x 2

Sit Ups x 3

Going up the pyramid:

• Set/Step 1: 1 Pull Up, 2 Push Ups, 3 Sit Ups
• Set/Step 2: 2 Pull Ups, 4 Push Ups, 6 Sit Ups
• Set/Step 3: 3 Pull Ups, 6 Push Ups, 9 Sit Ups
• Set/Step 4: 4 Pull Ups, 8 Push Ups, 12 Sit Ups
• Set/Step 5: 5 Pull Ups, 10 Push Ups, 15 Sit Ups
• Set/Step 6: 6 Pull Ups, 12 Push Ups, 18 Sit Ups

Going down the pyramid:

• Set/Step 5: 5 Pull Ups, 10 Push Ups, 15 Sit Ups
• Set/Step 4: 4 Pull Ups, 10 Push Ups, 15 Sit Ups
• Set/Step 3: 3 Pull Ups, 6 Push Ups, 9 Sit Ups
• Set/Step 2: 2 Pull Ups, 4 Push Ups, 6 Sit Ups
• Set/Step 1: 1 Pull Up, 2 Push Ups, 3 Sit Ups

If this becomes too easy, add a weighted vest or add one to each number of the pyramid.

Running/Walking

Week 1

• 1-Mile Run x 4 days
• 2-Mile Walk (with weighted vest) x 4 days

Week 2

• 1-Mile Run x 4 days
• 3-Mile Walk (with weighted vest) x 4 days

Week 3

• 1.5-Mile Run x 4 days
• 4-Mile Walk (with weighted vest) x 4 days

Week 4

• 2-Mile Run x 4 days
• 5-Mile Walk (with weighted vest) x 4 days

The Voice Inside Your Head

That little voice inside of your head is going to be your best friend in basic training. It’s the one that will stop you from giving up, the one that will tell you to keep going, to push harder, and to not cry for your mommy. The stricter you follow the aforementioned action steps, the more positive that voice will get.

Photo 1 by U.S. Navy photo by Chief Photographer’s Mate Chris Desmond. [Public domain], via Wikimedia Commons.

Photo 2 courtesy of Shutterstock.

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As you prepare for basic training an overwhelming amount of emotions will hit you. While the physical tasks are prevalent, it’s the mental growth you go through that gets you to the level of solider – finding the courage to move forward, while experiencing the fear of wondering if life will ever be the same. You will move most likely from a life of excessiveness to a life of necessities.

The journey all starts with your first checklist: one-day supply of clothing, three sets of underwear, one pair of white calf-length athletic socks (no color bands, designs, or logos), and a pair of comfortable shoes. Your luggage should be limited to one small suitcase or gym bag. Check, check, check, now kiss your family and friends behind because you are going to start a new family.

While each branch is a little different, here are some of the phases you’ll go through during this basic training transformation:

1. Orientation

You will be given a haircut and issued a uniform. You’ll start learning about the history of the branch of military you joined and their core values. You will start off where thousands of soldiers before you have started, but look around, because not everyone around you will last until the end.

2. A Daily Routine Of Discipline

Drill instructors at every moment during this time will attempt to turn the recruits into a unified platoon to enforce discipline and teamwork. Details you never paid attention to during your everyday life will be scrutinized.

3. Physical Combat

Most branches will teach you and take you through various martial arts and hand-to-hand combat techniques. In the Marines they actually have a five-colored belt system to move through: tan, grey, green, brown, and black. In order to earn the title of “United States Marine,” every recruit is required to qualify for his or her tan belt.

4. Confidence Course

This comes in many forms in the different branches of the military, but one thing is for certain: instructors will push each team of recruits to work together and overcome the obstacles before them, leaving no man behind. During your training you will be asked to act despite the fear you are feeling.

5. Hours of Physical and Mental Challenges

You will be challenged during this time with middle-of-the-night wake-up calls. You will be asked to go through challenges with little food and sleep. Sorry if your eight-hour sleep schedule and protein-to-carb ratio is disrupted. You will be asked to act as a team, to pull together or fall apart, to win as one or all will fail.

6. Physical Tests

Each branch of the military has their own set of physical fitness tests that will determine your physical aptitude. These tests are given throughout your time in basic training to ensure you are not only maintaining your physical ability but also improving.

Here is an outline of the minimum physical requirements you should expect:

Army Basic Combat Training

Duration: 10 Weeks

Physical Fitness Requirements:

• Timed 2-mile run
• 2 minutes of sit ups
• 2 minutes of push ups

Marine Corps Recruit Training

Duration: 12 Weeks

Physical Fitness Requirement:

• Timed 3-mile run
• Timed flexed-arm hang (for women)
• A pull up count (for men)
• 2 minutes of abdominal crunches

Navy Boot Camp

Duration: 7-9 Weeks

Physical Fitness Requirements:

• Timed 1.5-mile run or 500-yard swim
• 2 minutes of curl-ups
• 2 minutes of push-ups
• Sit-and-reach flexibility test

Air Force Basic Military Training

Duration: 8.5 Weeks

Physical Fitness Requirement:

• Timed 1.5-mile run
• 1 minute of push ups
• 1 minute of sit ups
• Abdominal circumference measurement

Coast Guard Recruit Training

Duration: 8 Weeks

Physical Fitness Requirement:

• Timed 1.5-mile run
• 1 minute of push ups
• 1 minute of sit ups
• Sit-and-reach flexibility test
• 5-minute water tread
• 5-foot platform jump into a 100-meter swim

Each branch is equally respected in my books, because no matter how difficult one is compared to the other, you will go through a physical and mental transformation. Basic training is tough. Each day you will be pushed and tested. I’ve seen people who have gone in and come out completely different (and better) people.

The goal should be to go into basic training in top physical shape. You will literally break down physically and mentally if you do not prepare beforehand. In my next article I will show you exactly what to do to prepare for basic training. Your ability to perform at your best may be the difference between life and death.

Photo 1 by Master Sergeant Cecilio Ricardo (US Air Force Public Affairs [1]) [Public domain], via Wikimedia Commons.

Photo 2 by U.S. Navy photo by Mass Communication Specialist 1st Class Rebekah Adler [Public domain], via Wikimedia Commons.

Photo 3 by Master Sergeant Cecilio Ricardo (US Air Force Public Affairs [1]) [Public domain], via Wikimedia Commons.

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So, as someone with insight into the real lives of operators, a question comes up for me. Are these new pseudo-military events and programs popping up in the world of fitness a slap in the face to those who are currently in the field? Are they disrespecting those who are currently in Army Special Operations fields, Combat Controllers, MARSOC, Pararescuemen, and Navy SEALs/EOD? Or are the programs a way for everyday people to get insight into the special forces? I have had the opportunity to speak to several current operators and many are not happy with these now-popular programs. They feel it is disrespectful to those who are currently active duty and those who still deploy.

The Appeal of Military-Style Training

I can’t speak for everyone as to the appeal of SEALFIT, Military Athlete, and other pseudo-special operations programs. The only thing I can say is that branding is important in business, and when some people see SEALFIT or Military Athlete or any other pseudo-military fitness workouts, they will want to try it. Part of the appeal is that there is something attractive about saying, “I am training just like a special operations operator.” Many men and women are motivated by the idea of keeping up with the best of the best in both fitness and mental dexterity.

Everyone is entitled to his or her own opinion and goals, but here is what I know – those individuals who participate in these fitness events or week-long trainings should know there is more to the job than one day or one week of work. True operations training is much longer than one week, and not only that, I would dare say the physicality of the job is about 30% and the mental capacity 70%.

What and Who Is Behind the Program Design

When looking over some of the creators of these pseudo-military events, I see there are only a few created by retired military personnel. Also, I wonder whether or not the creator actually deployed and put his training to work? When looking over the Military Athlete Page, I could not find any information about the background of the creator. Therefore I could not gather any explanation for his work in relation to preparing people in his “Afghan Training Program.” On the SEALFIT site, it was a little bit better in that it showed their whole team, and the founder was a Navy SEAL. The creator of SEALFIT did nine years as a SEAL officer, eleven years as a reservist, and then retired as a commander. Beyond him, the SEALFIT team looks to consist of mostly CrossFit or “SEALFIT and Kokoro” trainers, and even a 200-hour Registered Yoga teacher.

I can name a few other examples, but this is where I have some confusion. If these workout programs wanted to be original, why follow the CrossFit model, bring in other CrossFit instructors (not other Navy SEALs who have done actual field work or rescue missions), and build training programs that looks almost exactly like CrossFit workouts, only much longer? And now, many of what used to be one-week intensives have turned into full-on training programs. Programs like SealFit and Military Athlete are looking eerily similar to the CrossFit business model and encourage people to pay to become trainers, i.e. SealFit Trainer Level 1 and Military Athlete trainer. This is where many authenticity problems occur in that these sites have little originality, and it is pretty obvious the audience they are trying to attract.

The Reality of Special Operations

A few operators I know had the opportunity to participate in a few of these pseudo-military training programs, and the consensus I gathered was that none of it was practical to them and their given field. So it begs the question, why would anyone set up a program called Military Athlete or SEALFIT and have it be nothing like the actual training? The problem is these training sites are making it as simple as, “Do my workout program and you will make it through training.” This is far from the truth. Some claim they can build mental toughness, but can they really teach anything comparable to going through two years of a hellish training schedule, where you are sleep deprived, working out, and studying in your specialized field? Many real operators do not think so.

SEALFIT has intensives that are one week long, and at the end they declare a person who passes the training as an “honorary SEAL.” This does a huge disservice to those who are really SEALs. The biggest reason being that the training is nothing like what real SEALs have to endure. A one-week training is similar to an INDOC (or indoctrination course), which is only the beginning of something worse to come for potential operators. SEALFIT does force people to work in groups and put them in water situations, but as for how much it really is like INDOC, only a SEAL can answer that question (if he can without any OPSEC violations, that is).

And then there’s what happens after INDOC. People who make it through INDOC make the choice to stay and know there is more coming. Most civilians can handle a week of training, but consider that operators endure another two years of not only the physical component, but also studying what most people learn in two to four years of college put into a highly condensed four to six month format. This is grueling work for anyone, especially when the days are not eight-hour days. They can be 24-hour days depending on how the instructor feels or if someone gets in trouble.

These pseudo special operations training programs are nothing like the real thing, and it may give people a false sense of what true operators go through during training and in their lifetime of deployments. Operators use this training for actual situations and their decisions can mean life or death. Another thing that may make you think twice about these pseudo special-operations programs is that most real operators do not follow them for their own training regimen.

Many Games-level CrossFitters are being invited (for free, I might add) to these psuedo-military programs. It’s one thing to bring these programs out into the open to allow people to find and access, but to bring CrossFitters into the mix and turn them into honorary SEALs is one of the bigger mistakes these programs can make when it comes to authenticity and integrity. The reason why I say this is that it looks like a publicity stunt to enroll the CrossFit community members and, in turn, make more money.

Know the Truth When You Choose

It’s a personal choice to enroll in these programs, and if you chose to do them there is nothing wrong with that. The only thing that is important to remember is that these events and programs are nothing like true special operations or special tactics training. Now, I know some people want an idea of what it feels like to actually be an operator without the commitment; in that case, this may be up your alley. But I will ask that you remember this is just a fraction of what real operators go through and that you not discount what these brave men do for their job.

Operators work hard to become what they are. They deal with psychological and physical stressors for two years of training, and they continue to endure that stress continuously throughout their careers. Not only do they go through career-long training TDYs (Temporary Duty Station), but then they also deploy. They are constantly putting their bodies and minds under stress. That’s what true operators have to endure.

I think many operators and fitness people alike would like to see something unique, besides the CrossFit model. CrossFit has grown into something that is a large part of the fitness domain. What SEALFIT and Military Athlete may not realize is they have to potential to create something different, and that is what many people will want to see, including operators.

How do you feel about pseudo-special operations training programs? Do you feel it’s disrespectful to real operators, or do you think it’s just a great way to understand their field of work?

Photo 1 by Rennett Stowe from USA (Navy SEALSUploaded by russavia) [CC-BY-2.0], via Wikimedia Commons.

Photo 2 by PH1 MUSSI [Public domain], via Wikimedia Commons.

Photo 3 by English: United States Navy SEALs [Public domain], via Wikimedia Commons.

Photo 4 by English: Chief Mass Communication Specialist Kathryn Whittenberger (http://www.sealswcc.com/navy-seals-photos.aspx [1]) [Public domain], via Wikimedia Commons.

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You see, I believe that most of us take working out for granted, that a lot of the time we just go through the motions of going to the gym. Many non-military people haven’t had to go through the hardships that someone in the military has to battle against on a daily basis. They haven’t had to wake up at 4:00am for physical training, experienced the pleasure of pushing through a workout with your troop, or been faced with the minimal choices of workouts due to limited equipment.

Whether you’re in the Army, Marines, Air Force, Navy, or any other branch of the military, one thing is for certain – there is no certainty. Military personnel, much like fire and police personnel, have the same struggles finding consistency in their workouts and with finding that “perfect workout plan.”

But what is perfect? In the military’s case perfect means that when the shit hits the fan, the workouts they’ve been doing have them in shape enough to stay alive. I’ve had friends in every branch of the military (bootcamp, not-deployed, deployed, etc.) and there are few situations where you can follow the workouts and diets that you read every month in the newest fitness magazine. You learn to work with what you have, and in the generation of information overload, it’s hard to find trusted sources (except Breaking Muscle, of course).

I know you see the current and former military members in your gym. They go right to where it matters – the big lifts, mastering bodyweight movements, sticking to the basics, and more importantly keeping the intensity high as they do it. If you’re currently in the military, then I’ll see you when you get out. I’ll give you a spot with your big lifts and tell the other members to watch your workouts because that’s how it should be done.

A lot of us can learn from the Army’s “Soldier’s Creed.” Let’s take a look at what defines a soldier in the context of our time in the gym:

An Army Soldier is a skilled professional who lives by the Soldier’s Creed and Army Values

If you’re following a workout plan, treat yourself like a professional. You wouldn’t slack off while you were at work right? While working out is fun, the elite treat every workout like it is a job. When you’re in the gym shut the phone off, don’t schmooze with the front desk girl, and avoid all small talk during your workouts.

An Army Soldier works with strong Army Civilian teammates who embody the same resilient characteristics

Pick your workout partners wisely. A great workout partner can make or break the improvements you see. They should push you, know your strengths and weaknesses, and never give up on you or cancel on a workout.

An Army Soldier is a valued member of the Army Team who treats all with dignity and respect

As a member of any gym you should treat everyone with respect. Use any opportunity to help someone out after your workout is done. Instead of your post-workout flex session, pull that kid aside who you see eyeing your workouts. You’d be surprised how great it feels to give someone direction and be a mentor to them.

An Army Soldier manages sleep, diet and mind/body conditioning to become stronger and optimize performance

We all have to get better at time management. With the four hours you spend in the gym every week, you better fill the other 164 hours with healthy habits. You can have the best workout plan in the world, but if you’re getting bad sleep, eating poorly, and have little self-control then your results will suffer.

An Army Soldier bounces back from adversity to thrive and meet goals and objectives

An Army Soldier is self-aware, seeks help when needed and intervenes to help others, treats all with dignity and respect

You are not going to hit every rep, lose every pound, or grow the biceps that extra inch. Workout plans fail, diets fail, and your self-control will fail at times too. The point is to keep your focus and set realistic goals, and you will accomplish what you set out to reach. At times, you will not be able to do it on your own, you will need help, and the sooner you put your pride aside the more successful you’ll be.

An Army Soldier embraces challenges, solves problems, continuously learns, improves and strengthens

You should get most excited when things get most difficult. Every day is a challenge. It’s tough for everyone to get to the gym day-in and day-out. What drives me is knowing that there are people out there right now in the military whose job is to protect our country, which is ultimately giving us the opportunity to workout. What’s your excuse?

Photos courtesy of Shutterstock.

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The fitness world is constantly trying to find the fittest person on earth through various watered-down competitions. You need look no further than a group of soldiers operating in the mountains of Afghanistan. High altitude and the presence of people who are trying to kill you by any means available will force you to up your game. And conditioning is not just for the troops engaged in the firefight. The units providing base security need to maintain an alert vigil over their comrades. All who serve in the military need to look out for one another. Being in peak shape will enable those on sentry or operations room duty to maintain mental acuity.

A common picture of military training is that of either muddy people on an obstacle course or marching about under huge packs. Those are important tools in the physical training of soldiers, but the battle space has changed. Urban terrain now dominates much of the land deployed soldiers operate in. While the long distance marches and runs prepare our troops for the rigors of their tour we need to look at incorporating speed, agility, and quickness drills found in sports like football (soccer) and hockey. The ability to cover short distances quickly under combat load, while having the fast feet and kinesthetic awareness, that these drills will develop is key to surviving an ambush or to dominate the ground and win the firefight.

Just as professional sports teams practice for game day, so the deployed soldier must prepare. The difference for him or her is that it’s game day every day. With the current operational tempo, volunteers need to be trained and put into the fight. Time should not be wasted at training units on building physical fitness. Applicants must arrive ready for training.

To that end let us look at a few examples of training you can do in your home and/or commercial gym to better prepare to serve your country. Here are my nine pieces of advice to get ready for the military:

1. Being in control of your body is key.

Pull ups, push ups, lunges, air squats, and sit ups must be performed. Depending on your current fitness level start slow 5-10 reps for 1-2 sets. Pull ups are going to suck for many, so work one or two at a time. With all the listed movements, you are going to need to be able to smash out thousands of these. These movements will form the core of resistance training in the unit you join.

2. The ability to cover distance on foot is paramount.

Again start with small distance and employ a walk/run protocol. Depending on where you have chosen to serve you need to get miles in your legs. Being comfortable with load on your back/front (actually everywhere) is key. Start with a light pack and either increase the distance you cover or the weight. Do not increase distance and weight together. This will wreck your legs and set you back.

3. Hills are your friends.

Find a good hill and sprint up it. Then add weight and either sprint or walk briskly up it for reps.

4. Learn to walk.

Sounds stupid, but with the load you will carry and the distance you will cover you won’t be running much. Walking requires a different way of moving the body. During my time in the British Para’s we learnt to lean forward at the waist and throw your legs forward from the hip while swinging the arms. It’s amazing how efficient this is for covering distance with load.

5. Agility ladder and cone drills.

These will give you the control needed to cover short distances quickly and the ability to change direction, so you can take cover while advancing towards the fight.

6. Do compound movements.

Squats/press/deadlift, aka powerlifting and Olympic lifting, need to form the base of all gym training. Curls are not great for combat. You need to be able to handle load and move explosively.

7. Get training buddies of similar mental disposition.

You will feed off each other and keep motivating one another. Try loading two bars with 50kg each and take turns carrying them in the farmer’s carry position, two people at a time. This will simulate casualty evacuation. Similar techniques are employed in the selection and training of some units – they use stretchers, but you get the gist of it. Try running 5km as a group, and if the bars touch the ground during changeover or if someone drops the bars, the group does 20 burpees.

8. Learn to swim or get better.

Once you have attained a certain confidence then get into board shorts and T-shirts to swim, or do it in combat pants. With the addition of clothes, swimming becomes most entertaining.

9. Find your dark zone.

That pit of physical hell where you think you can’t go on. Once you push through this dark place your mental toughness increases and your military career will be safe and successful. It’s up to you. How bad do you want it?

Are you in the military? What preparation helped you the most? If you are aspiring to join the military, what do you find to be your physical obstacles? Post to comments below.

Photos courtesy of Shutterstock.

The post Getting Ready for the Military: 9 Pieces of Advice appeared first on Breaking Muscle.

I didn’t find that at all.

Don’t get me wrong. The gyms are good. You’ll find plenty of dumbbells and weights, some kettlebells (rare) and treadmills. Good elliptical machines along with a million bottles of water. It’s just basic. And at first I scoffed, but then I realized: simplicity works.

As I’ve been stumbling on the treadmill like a tranquilized bear trying to get some mileage, I’ve observed the habitat of the American military (Army, Navy, Air Force or Marines) – these heroes I see everyday. These are women and men who are far from home. I see them lug AK-45s across their chests day in and day out. They lack sleep and miss their families. And they serve our country never expecting a thank you, a handshake or a pat on the back.

And here they are hitting the gym. They are fulfilling their “PT” (physical training) requirement, but they hit the gym with passion and drive.

It was then I realized that the equipment doesn’t matter at all. It’s the heart and mind of the soldier that produces results. If you gave them two truck tires, a chin up bar and a bowling ball, they’d figure out a way to not only make it work, but to smoke whoever goes to the million-machine workout place that gives you a wheatgrass smoothie after your fifteen minutes of Pilates.

Here are some of my notes on their passion and drive and how they find and maintain it. These may help you get motivated to hit the gym and pursue fitness.

• Go together. These soldiers have battle buddies that are committed to each other’s health. The stronger they both are, the better they are for survival. Find someone to go to the gym with. If someone’s is counting on you, you are more likely to go.
• Write it down. There are these standard green notebooks soldiers carry around and record their workout. They take notes and jot down everything they do in the gym. Keep a journal of your workouts. I put mine on an Excel spreadsheet.
• Be encouraging. I expected that soldiers would make snide comments if their buddy couldn’t do another pull up. By no means. They encourage instead of cajole. Be aware of the talk you not only give your workout buddy, but yourself. If you got up, and got to the gym, keep all your talk positive.
• Have a Reason. These soldiers are in the gym for survival. They want to be able to endure the terrain and the challenges that are outside the wire of the base. Every workout has a purpose: Strong soldiers survive. Have a goal and a reason that you are working out. Prepping for the beach? Want to match your eHarmony data? If you know why you’re in the gym, you’ll stay longer.
• Simple. Simple. Simple. These machines aren’t complex. These soldiers keep the workouts simple and varied. Pushups, burpees, sit ups and air squats are the main ingredients of their workouts. Keep your workouts simple. If you are spending more time looking up different routines than working out, that might be a problem.

I find no lack of inspiration in the gym. As I’m trying to increase my pace, and all the voices in my head join in the chorus of, “You’re a Hack, McRae! Go eat a doughnut!” I look at these soldiers and think, if they can be here, away from their families, I can run another quarter mile. If they can wake up at 0400 hours, go outside the base and look for insurgents, I can put down the fork. If these women and men, who are guarding our freedom, work fourteen-hour days and then head to the gym, I have no excuse whatsoever.

And well, neither do you.

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A recent study conducted by Old Dominion University and published in the Journal of Strength and Conditioning Research examined these very questions. In the study, two groups of students were enrolled and underwent physical training similar to that used in the Marine Corps. One group did all the training “under load,” meaning while carrying weight, and one group trained without a weighted load. In the weighted group, men carried 30kg and women carried 20kg in the form of backpacks loaded with sandbags and weighted vests. These loads were considered comparable to the weights carried by actual troops recently in Iraq and Afghanistan.

Tests were completed before and after a ten week training periods. The assessments at the beginning and end of training were based on standard military tests administered by the Navy and Marines. Subjects were tested for physical aptitude and also for their marksmanship ability with an AR-15 rifle. The nine-week training period consisted of a regimen modified from Marine recruit training. Subjects trained for one hour a day for four days a week. Sessions included running, stair climbing, calisthenics, and specific military exercises like low and high crawls, partner carries, and sprinting while holding ammunition cans. Both men and women in the loaded group started with only a 5kg load in week one and worked up to their full loads of 30kg and 20kg by weeks eight and nine.

After final testing was completed it was determined both loaded and unloaded groups demonstrated significant improvements in running, calisthenics, and military drills. When administered the standard Navy and Marine Corps physical tests, both men and women passed at a similar rate. Both the loaded and unloaded groups also passed at a similar rate. The same held true for the marksmanship tests.

The results of this study are perhaps counterintuitive. Most people would imagine training with a weighted backpack and vest would lead to greater physical adaptation than training without them. Instead, it may be that training infrequently with a load is enough to prepare military personnel for real life situations and training in general otherwise without the weight will lead to a decreased incidence of injury.

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