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Military Strength Training Exercises
There is a very simple reason military boot camps have become a popular way to get in shape – they are extremely effective. TV’s The Fit Club brought in Harvey Walden, ex-military drill instructor, to help get people into shape.
Although his approach may not work well to motivate everyone, his simple methods (with a few exceptions) are effective in losing weight. To lose weight, you need to combine intensive cardio exercise, which burns fat, with strength training, which boosts metabolism. Running is great for cardio fitness, but lacks muscle growth. Bodybuilding alone does not shift fat quickly.
The answer is a military boot camp fitness plan. For a soldier to be fit for service, he (or she) needs to be able to run 10 miles, or march 40 miles, and carry a heavy pack. Fitness or strength alone will not pass the test. Balance is key. In this article we look at some military strength training.
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Many military fitness training drills include what is know as the ‘22′. This is a set of exercises designed to build both fitness and power. It is a military circuit training routine.
The ‘22′ circuit splits the workout into 5 sections; Chest, Back, Shoulders, Arms and Abs.
Military Chest Exercises
- Press ups
- Bench press
- Dips
- Lateral raises
- Pullovers
Military Back Exercises
- Chin ups
- Hyperextensions
- Bentover rows
- Good mornings (take extreme care)
Military Shoulder Exercises
- Shoulder press
- Dumbbell press
- Side lateral raise
- Bent lateral raise
Military Arm Exercises
- Barbell curls
- Tricep dips
- Concentration curls
- Cable Press downs
Military Abs Exercises
- Crunches
- Leg raises
- V-crunches
- Seated leg push
- Crossover Crunches
So, anyone, even with limited access to gym equipment, can do a military style strength training program. Anyone that has ever attended a martial arts class will probably recognise most of these exercises, which explains in a way why martial artists are so fit. Martial arts fitness is military fitness. In our next installment we shall look at military fitness training.
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How many reps and sets do you do for these?
Hi Matt,
Apologies for the delay, I thought we had replied to this!
Usually I would suggest working in the 8-12 reps for 2-3 sets for each exercise. You want to build endurance and functional strength.
If you want to focus on strength, then reduce the reps and increase the sets, but go heavier with longer rest periods between each set (e.g. the classic 5 sets of 5 reps).
i have been reading charlie bronsons book on solitary fitness, this contains a lot of press ups and other basics workouts,is this sort of exercises the best for fitness and toning up.