By focusing on optimization, you can balance out your strengths-to-weaknesses ratio to the next level and be better prepared to serve in the military. ![]() Through a tailored training program, you can optimize your performance on military fitness tests and longer runs, rucks or swims and still be strong. A calisthenics and cardio plan will challenge you, but you may find that even though you do not lift like you once did during this weakness-focused cycle, you will maintain strength and still be stronger than most. If you excelled in the first four elements as a strength and power athlete (football and powerlifting), you can maintain these while you build the obvious weaknesses. The elements of fitness required to be an effective tactical athlete who is an asset in any physically demanding situation are the following: But, now with spring testing part of many military programs, adding in a fast run day once or twice a week is helpful to build or maintain speed. This means incorporating short bursts of intense activity, such as Tabata intervals (20 seconds sprinting, with 10 seconds easy) on nonimpact cardio machines, into their training. Not only should goal-paced running for timed runs be a part of the focus in training, but high-speed, sprint intervals can also be done to increase the intensity of the training. Interval training is a great way for military service candidates to get in shape for physical tests. Doing a trio of styles of cardio like running, biking and swimming for longer distances will help athletes prepare for more aerobic conditioning, with one-half to two-thirds of the cardio being a safer, nonimpact option.ĭoing these exercises with proper form and gradually increasing distance and pace will help an athlete become more successful on military tests. Mastering a timed run distance at a competitive pace is the first challenge. Distanceįor the power athlete, adding distance in running must be a progressive process otherwise, typical overuse injuries (shin splints, tendinitis, bone pain or stress fractures) can cost months of training. Resistance exercises with sandbags and backpacks will help build strength, endurance and durability. Getting stronger through resistance exercises like push-ups, pull-ups and crunches can help any athlete be more successful on military tests. This is where durability, stamina and work capacity meet to create a better tactical athlete.Ī form of resistance training can be limited to calisthenics, sandbags and backpacks for the power athlete however, lifting weights to improve strength will be needed for other types of athlete. ![]() You need to withstand long periods of physical activity without becoming fatigued or injured. Strength through resistance training is the foundation of durability. Resistance exercises are important for any athlete wanting to get ready for military fitness tests. You still need all of the above, but a cycle that focuses primarily on improving your aerobic base is your No. These are not sprints or heavy-lifting activities. Both are still important for any athlete wanting to prepare for the military fitness tests, but the elephant in the room is often neglected: aerobic training.Īerobic training, involving activities such as running, swimming and rucking, increases the heart rate and makes the lungs work harder at a sustainable pace. You have mastered both anaerobic and alactic energy systems with your prior athletics. You will wish you had muscle stamina, endurance and work capacity within your first week of training if you do not focus aggressively on your weaknesses. Ignore the cardio conditioning at your own risk. ![]() Often a six- to nine-month cycle of calisthenics, a progressive running plan, swimming lessons and practice is the bulk of the focus for this type of athlete. It will likely involve rucking and other forms of load-bearing activity as well. The strength athlete must get out of the weight room and focus primarily on "Cals and Cardio." Depending on their future training pipeline, that may mean two-minute fitness tests of pull-ups, push-ups and sit-ups, along with swimming and running. Regular conditioning exercises and technique training in running, high-repetition calisthenics and swimming can help athletes build and maintain the necessary endurance and stamina. Strength and power athletes preparing to serve in the military must have a high level of endurance conditioning in order to pass fitness tests and be ready for longer runs, rucks and swims.
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