Grunt Proof: Combat Fitness Test

Combat Fitness Study participants

We are hosting two groups for this study:

Group A are those who are training but cannot pass the Minuteman Test. Join Group A HERE
Group B are those who are either Active Duty or experienced lifters. Join Group B HERE
Group C are those who are untrained and not currently on any program. Join Group C HERE

The Minuteman Combat Fitness Test

STRENGTH (1ST EVENT)

1. Barbell Squat: 1RM | 1.2x Body Weight

2. Bench Press: 1RM | Body Weight

3. Deadlift: 1RM | 1.3x Body Weight

4. 5 Strict-Form Pull-Ups

ENDURANCE

1. 1-Mile Run: < 9 Minutes*

2. 6-Mile Ruck: < 1 Hour & 50 Minutes**

*Run is performed in PT clothes

**Ruck is performed in full patrol kit with weapon and pack, minimum 15% / Body Weight. Route should have no more than 300 ft total elevation gain

Active Duty Test

STRENGTH

1. Barbell Squat: 1RM | 1.4x Body Weight

2. Bench Press: 1RM | 1.2x Body Weight

3. Deadlift: 1RM | 1.6x Body Weight

4. 8 Strict-Form Pull-Ups

ENDURANCE

1. 1-Mile Run: < 7.5 Minutes*

2. 6-Mile Ruck: < 1.5 Hours**

*Run is performed in PT clothes

**Ruck is performed in full patrol kit with weapon and pack, minimum 20% / Body Weight. Route should have no more than 500 ft total elevation gain

EXPLANATIONS

Strength, as measured by total force generation (weight moved), is the foundation of all human activity. Without doing any other form of training, improving one's strength leads to an exceptional improvement in everything we do. This is especially true for men in a combat role. Carrying a 40-50 lb. kit, over varying terrain, for hours or days, is extremely demanding on the body. Patrolling in kit, as an example, is however a sub-maximal load. That means if an individual becomes stronger over time, all sub-maximal loads become even more so, meaning that those activities become easier to perform. By training for strength, we improve our efficiency in every activity we conduct. Also, an often over-looked benefit to improving one's strength is overall resilience: to the weather and variations, against sickness, as well as during times of extreme mental stress. This is why men must be strong, and we must test their strength. Be advised, however, that these numbers are minimum standards, and individuals should always strive to exceed them. Why squats, deadlift, and bench press? Why not the kettlebell or bodyweight exercises that the "functional fitness" gurus promote? The answer is fairly simple:

These normal movement patterns can be progressively loaded over a long period of time. Neither KBs nor bodyweight exercises meet this criterion
These exercises are the most objective displays of strength

Cardio-vascular endurance, or "cardio," is also a critical during combat operations. Combined with strength, an individual with excellent endurance performs better in the field. Despite how Hollywood and video games portray combat operations, we should view this activity as a sport that's similar to baseball: a very long, mostly aerobic event, with inter-dispersed, short bursts of aerobic performance. One must be able to "go the distance," as well as perform an action, such as a 3-5 second rush or flanking maneuver, very quickly. Units must also be able to perform these actions repeatedly, over a long period of time.

LEARN HOW TO TRAIN HERE

References & Background

This is a large collaboration with input from many different groups: