On 1 June the army will take on new fitness standards for soldiers in combat roles. Many of the test updates are relatively small, although the minimum requirement in some events, such as the Two-Mijl Run, will change more considerably. The most important shift is that the new standards will be Same for men and women.
Even if you have no ambitions to become a member of the army, the test can be an excellent measure of the overall fitness, experts said because it balances strength, speed, endurance and core stability.
“There are many people who only do it for general fitness,” said Josh Bryant, a private consultant who designed a course that was used by the International Sports Sciences Association to train soldiers, police officers and firefighters. “The one who designed it did well,” he said.
This is what is in the test and what it takes to pass every event.
What is the fitness test of the army?
The test has existed in some form Already more than a century. The latest version has five events: deadlifts, push-ups, shelves, a run of two miles and the Sprint-Drag-Carry, a shuttle run with sleds and boiler bubbles. These exercises represent a well-completed mix of functional exercises-for both soldiers and civilians, said fitness experts.
The minimum versions mentioned below reflect the new standards for a passing score for 30-year-old combat soldiers. They can also be charities for someone who is only trying to get in a better form, Mr. said. Bryant. For more, try to defeat the general average scores of the army, based on one Report by Military.com. (To pass the actual test, which is assessed on the basis of age, soldiers have to score above the minimum in each event and excel in at least one. They also perform all five exercises in a row with minimal rest.)
Deadlifts
How to do it: Perform three deadlifts Using a hexagonal beam.
Advantage: Deadlifts are extremely effective exercises for strengthening your quads, hamstrings and lower back. A hexagonal bar The relocation safer and more effective than the use of a barbell, Mr Bryant said.
“It’s almost a hybrid between the squat and the deadlift,” he said. “If you had to choose one exercise, we can make a damn good thing, this would be the one.”
Minimum for soldiers in combat roles: 150 pounds
Average for the current test: Men, 275 pounds; Women, 160 pounds
How to improve: As with any strength training, Mr. Bryant to use that beginners Progressive overload To get stronger and start slowly when they perfect their technology. Nasty Focus more on building of strength In your legs and trunk you can try to do the movement faster with slightly lower weight, he said.
Push-ups with the hand-release
How to do it: Perform so much push-ups Like you can in two minutes. Start with your chest on the floor And your arms in position to start the push-up. After each representative, lower your chest back to the ground, lift your hands off the ground and spread them to your sides before you push up again.
Advantage: Push-ups test your breast and arm power and your endurance. They have been a non-Camp-Nietje-the only part of the fitness test that has passed since 1944.
Minimum for soldiers in combat roles: 14 push-ups
Average for the current test: Men, 41; Women, 23
How to improve: There is no better way to improve with push-ups than just by doing push-ups, said Rob Shaul, founder of Mountain Tactical Institute, a private company that trains soldiers and Alpine athletes.
If regular push-ups are too difficult, try them on your knees or even stand against a wall. As soon as you can do 10, continue to the regular push-up, he said.
Meg Tucker, the founder of the Valkyrie project, an organization that trains women for the armed services, takes a different tack. She advises beginners to first start with a light bench press, perhaps with the help of dumbbells, to strengthen their shoulders and triceps before they continue to push-ups of body weight.
The Sprint-Legen-Carry
How to do it: This is one Five -part sprint event Done between two lines, 25 meters apart. It is best to try this routine in a larger gym, because it requires a considerable amount of space and equipment. (If you want, you can Build your own Sleed with an old band.) Start by sprinting from one side to the other and back. Next, Drag a 90 pound cut Rear down the length and back. Than side life Both lengths, both walk while With two weights of 40 pounds And sprint both again.
Advantage: This exercise is designed to make your speed And current. The Slee-Pull part of the event in particular is one of the most effective exercises for all-round fitness, Mr Bryant said. The test your lower body strength and can be safer than other sprinting training sessions because you don’t move so quickly, he added.
Minimum for soldiers in combat roles: 2:32
Average for the current test: Men, 1:50; Women, 2:27
How to improve: The Slee -Pull will probably be the most unknown exercise for most people. Practice with less weight and go just below full speed until you are familiar with the sled, Mr. said. Bryant.
Planks
How to do it: Delay a shelf As long as you can, with your elbows and forearms on the floor.
Advantage: The Plank tests your entire core and is a more functional exercise than sit-ups, on which the army once trusted to test the core strength.
Minimum for soldiers in combat roles: 1:20
Average for the current test: Men, 2:31; Women, 2:12
How to improve: Mrs. Tucker advised to do the exercise three times a week, to mix shelves, side shelves and sit-ups. “Variation is your friend, as long as a progression is built in,” she wrote in an e -mail.
Mr. Bryant advised to try a shelf while wore a weighted cardigan or backpack. Try to hold it as long as possible for five repetitions, with one minute of rest after each attempt.
Two-Mile Run
How to do it: Run two miles on a flat surface. Make sure you wear suitable running shoes.
Advantage: Running is still one of the best ways to build your cardiovascular endurance. In the army, endurance tests tend to start two miles and to go from there, Mr Shaul said.
Minimum for soldiers in combat roles: 19:45
Average for the current test: Men, 17:31; Women, 20:25
How to improve: Run two miles to get an idea of your typical pace. Try running at a faster pace a few times a week for shorter intervals, such as a mile, to improve your speed, Mr Shaul said. Try one Longer, slower run Once a week.
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