Military Training Considerations
Physical fitness has always been a pre-requisite for joining any branch of the military. Tests such as how many push-ups, pull-ups, or sit-ups you can do, and how quickly you can complete a given obstacle course, has always been part of the culture. With more books, blogs, and fitness websites examining and promoting the training of the different branches of the various special operations units – Navy Seals, Green Berets, Delta Force, as well as the FBI Swat and HRT units – the amount of information circulating on the methods used to undertake the physical preparation to qualify for these units is extensive.
Over the past 18 years I have been fortunate to work with a number of individuals looking to prepare themselves for entry into one of the special operations forces or elite government units. While several of these men were successful in their quest, I will state up front that I have not worked with any after they have qualified and all of the work was pre-service acceptance. This is significant, as the training involved with the goal of being selected to such a unit and that required to further develop the diverse qualities required in such a role are totally different.
What I will outline in part 1 of this blog series are the assessments the athlete undertakes, both physiological and physical (based on physical qualifications needed to pass branch-specific testing), athlete training history, injury history, time available to train each week, period of time before test day or report date is set, and access to training equipment. Once we compare the initial test results of an individual to the profile of an elite operator, both from a physiological and physical standpoint, we then begin developing a short and long term program for this individual based on the time allotted and the resources available, with the goal of achieving the required benchmark scores. I will then outline what biological adaptations need to occur to give the tactical athlete the best chance of surviving and thriving during the required training process.
After looking at the pre-requisites for most of the special operations units, you begin to understand that these operators need a few key physical qualities. First, a highly developed cardiac system to handle the high volume workloads imposed upon them and allow them to maximize recovery through a high-functioning autonomic nervous system (parasympathetic vs. sympathetic). Second, they need to be able to handle high workloads from a muscular level, both in the upper and lower body. Third, they need to be able to successfully endure long days of standing and running.
On the physical tests, a successful candidate will be able to complete 80+ push-ups in 2 minutes, 20+ pull ups, 90+ sit-ups in 2 minutes, and a 2 mile run in <13 minutes and a body weight ranging from 150 – 175 lbs. These numbers are based on the data we have from the athletes we have worked with.
Once the candidate has successfully completed both the physiological and physical testing, has provided me with a detailed outline of the time frame we are working under, and (if they are training online with me) given me a list of the specific training equipment and facilities available to them, along with the geographical area available for biking, skiing, hiking, and running opportunities, I get to work on designing the first training block.
When building the training program I first look at how many days per week they can dedicate to training, as some of these candidates (like those in FBI SWAT or FBI HRT) have full-time jobs, while others who might still be in high school have more flexible schedules and more time to dedicate to training. Secondly, I look at their injury history, which will determine the specific strength exercises we use and those we avoid, along with the particular exercises selected for improving cardiac and aerobic capacities.
While it is clear that all candidates will eventually have to do a lot of running and need to be prepared for this, in the early training blocks I like to use more cycling, hiking, and cross-country skiing (either on snow or roller-skiing, which adds an extra benefit of developing a more physically robust upper body) to build the volume without excessive stress to their joints and connective tissues.
The weekly training schedule for the first 4-8 weeks for a candidate who has a flexible schedule and adequate time to devote to training would look something like this: Monday is a developmental day (strength), which if done properly would be completed in the evening, with cardiac/aerobic training done in the morning. Tuesday would be either a long cardiac session between 90-240 minutes on the bike, swimming, hiking or roller skies. Wednesday would be a cardiac day (heart rates between 120-140 bpm) and would be the only running day, consisting early on of 30-45 minutes with a 5-10% increase per week for 3 weeks, with the 4th week consisting of only 50% of the longest run during this time (for recuperation). Thursday would be a recovery day of 1-2 hours of cardiac work with heart rates <120 bpm (very easy). Friday would be half the volume of Monday’s training session (stimulative) with the morning cardiac/aerobic session being half the volume as well. Either Saturday or Sunday (depending on family demands) would be another long, easy cardiac session of 90-240 minutes (the 240 minute session being for those only who have a great base of training), with the other day of the weekend being a complete rest day for fun and relaxation.
The weight training during this time consists of 1-3 barbell exercises per session with an introduction focus and keeping sets no more than 3 and repetitions no more then 8, and based on percentages between 55-75% (depending on the training history of this athlete) dead lift, bench press, squats, db single leg exercises, db bench press, and jump squats. There is also circuit training employed during the introduction phase consisting of push-ups, sit-ups, pull-ups, chin-ups, walking lunges, band pull a parts,
planks of different variations. The circuits are either done for repetitions or time (20-40 seconds of work followed by 30-60 seconds of rest) and this could be done in 2-4 series. This first phase is spent focusing on education of lift mechanics and preparing the ligaments and tendons for more difficult work to come.
After this initial phase of strength training where a basic level of fitness has been established I will then begin to introduce special barbell exercises to improve the oxidative capacity of the slow twitch muscle fiber for the lower body using squats and rear elevated splits squats (depending on the health of the spine and low back), and for the upper body push-ups, chin-ups, and pull-ups.
Once we have moved the athlete through the first phase of training consisting of 4-8 weeks we will re-test physical parameters, to determine the progress being made and the contents of the next training block. It should be noted that in my opinion the goal of the training for the candidates should be to produce as much oxidative capacity as possible through weight training and cyclical activities (develop as much mitochondria as possible) so there is no need for exercises which produce lots of lactic acid and hinder this process taking place.
During the second 4-8 week cycle, and depending on how the athlete is adapting to their training I will add another day of running to replace a day of bike riding, hiking, etc. The time will begin at 30-45 minutes and increase no more than 10% per week over 3 weeks with the 4th week dropping again. The intensities of these runs depend on the athlete. With some of them the 2 runs per week intensity would be heart rates between 120-140 bpm. Others might vary from one session being cardiac development and another having a 10-15 minute easy jog with tempo or fast paced runs being run at 82-87% or max heart rate for intervals varied between 5-15 minutes. There is never any need to have them exceed their AnT (anaerobic threshold). Another option that we have used is 1 day cardiac work running and then the second day using a stationary bike to perform heavy resistant bike rides consisting of using a spin bike, putting the resistance up high so the cadence would be 20-40 rpm, with a push and then pause at the top, push again, etc. They never exceed anaerobic threshold and it is a great alternative for athletes who have a history of running injuries.