1. 1RM Deadlift: 1.5x Body Weight
2. 1RM Overhead Press: 70% Body Weight
3. 5 Strict Pull-ups
VIDEOS
BACKGROUND
Strength, as measured by total force production (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 deadlift, press, and pull-ups? 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.
References & Background
1. We conducted the Combat Fitness Study in order to finalize this test. See the results of that study HERE.
2. This is a large collaboration with experts from many different fields:
- Combat Veterans
- SOF Veterans
- Strength and Conditioning Experts
- Current civil defense group leaders
- SAR Members
- National Forest Firefighters
- LEOs
- Starting Strength & Crew
- Infantry Small Unit Mountain Operations
- US Army Battle Focused Training (FM 7-1)
- Physiology of Sport & Exercise, Kenney
