To ensure soldiers meet minimum physical fitness standards, the military uses a physical fitness test – commonly referred to as a PFT – to test the strength, cardio-respiratory fitness and overall ability. The test consists of three components starting with the maximum number of repetitions in two minutes for push-ups and sit-ups followed with a timed 2-mile run. To improve the PFT score, soldiers incorporate various physical training workouts that focus on pushups, sit-ups and running but add supplementary exercises.
Circuits
Circuit training is characterized by a collection of exercises grouped together with each exercise performed for a specific number of repetitions or time. For a physical training workout, soldiers can create a circuit that includes pushups, sit-ups and running along with other functional upper body, lower body and cardiovascular exercises. A sample 20-minute circuit workout for military training is performed by completing the maximum number of repetitions for 13 exercises. Start with one minute on pushups, squats and pull-ups followed with three minutes of running and then one minute of shoulder press, lunges and biceps curls. Run for another three minutes with one minute of leg extensions and leg curls before finishing with two minutes of sit-ups and crunches.
Metabolic Conditioning
Metabolic conditioning workouts are designed to improve overall cardiorespiratory endurance and stamina that can directly improve the running component in the PFT. Common metabolic conditioning workouts include cycling, indoor rowing, swimming or running. Use a stationary bike in a local gym or fitness club or spend 20 to 30 minutes with the middle of the workout used for peak resistance and effort. An indoor rowing machine provides a total body cardio workout that improves aerobic and anaerobic conditioning for an improved PFT. Swimming is a low-impact workout that can improve strength and endurance. Interval running workouts can be used to train for a specific time in the PFT.
CrossFit
CrossFit is a principal strength and conditioning program using functional exercises and minimal equipment. The workouts focus on high-intensity total body movements that promote a healthy, strong body that can ultimately improve PFT run times and overall scores. Performing CrossFit workouts will expose you to a mixture of weight training, gymnastics exercises and metabolic conditioning. For example, the “Murph” workout calls for running one mile followed with 100 pull-ups, 200 pushups and 300 squats with another mile run at the end. This type of training is ideal for military physical training.
Strength Training
Strength training promotes strong muscles and bones along with joint flexibility. For a soldier, strength training improves the ability to perform maximum repetitions of pushups and sit-ups, but will also improve the time in the 2-mile run. An example military physical training workout includes five rounds of maximum repetitions on pull-ups followed by five repetitions on the bench press with the weight set at 50 percent to 75 percent a one-rep maximum. Additional strength training exercises include Olympic lifts, kettlebell training, squats, lunges, deadlifts and shoulder presses.
References
- Military Fitness Center: Army Physical Fitness Program; Stew Smith
- Military Fitness Center: CrossFit Craze Grows in Popularity; Cpl. Jennifer B. Poole
- Military Fitness Center: 20 Minute Circuit Workout; Stew Smith
- Military Fitness Center: A Variety of Cardio Exercises; Stew Smith
- Military Fitness Center: Weights and PT Workouts; Stew Smith
Member Comments