Braxton Taylor
Many military members may not realize that a well-rounded fitness routine is the key to optimal performance and longevity, even in tactical professions. As active-duty service members, our ability to adapt is crucial. As we face varied challenges in our roles, our fitness routines should reflect this need for versatility.
Think about how you can augment your fitness regimen to become more well-rounded. Additional activities in your training routine can easily complement your military fitness training and improve your overall readiness. A few (or several) diverse options will even help spice up your workouts.
Here are several ideas to consider.
1. Integrate Obstacle-Course Racing Events
If you have an obstacle course or an endurance course on your base, use it regularly as a practical workout — not just a testing day. Competitive obstacle-course races are being done to improve agility and other physical challenges.
Obstacle courses are a helpful way to build functional strength and agility. These courses push you to climb (pull/grip), crawl and traverse uneven terrain, mirroring the unpredictable challenges faced when your job gets exceptionally physical. Train for Obstacle Courses
2. Add Swimming
Swimming is a vital survival skill and makes you a useful asset in water. It is also another excellent cross-training strategy that deserves your attention. This full-body workout improves cardiovascular endurance while being gentle on the joints.
The water’s resistance adds an element of strength training, and mastering different strokes can enhance your lung capacity and stamina — skills needed in a wide variety of tactical professions. Swimming and treading provide a low-impact, recovery-day option and general water confidence. Try these swim workouts.
3. Add Stairs
Integrate stair-stepping into your regimen to build strength and stamina for demanding physical challenges. Carrying gear up and down many flights of stairs is an often-overlooked training task, which can be helpful when stairs or hills are part of your journey. This straightforward exercise increases your leg strength and stamina while improving cardiovascular health. Incorporating stair workouts into your routine enhances your ability to ascend and descend, which is crucial for various mission profiles. See how it helps Spec Ops candidates.
4. Add Biking, Especially When You Cannot Run
Utilize cycling to develop leg strength and improve overall aerobic capacity with none of the impact of running or rucking. Cycling is a low-impact alternative to traditional running yet has cardiovascular benefits. Whether on a stationary bike or pedaling outdoors, this versatile activity strengthens leg muscles and boosts endurance.
Cycling also provides an ideal way to relieve stress and rejuvenate your mind — a benefit that cannot be understated in the high-pressure environment of military life. Add these bike workouts (when you cannot run)
5. Add Yoga-Based Stretching for Flexibility, Stability and Balance
Experiment with yoga-based stretching (mobility days) to boost your flexibility, mental focus and recovery, which is essential for high-performance jobs in the tactical professions. Incorporating yoga into your fitness routine may seem unconventional, yet it offers remarkable benefits. Through enhanced flexibility and focus, yoga reduces stress and the risk of injury.
Try yoga-based stretching, as it teaches control over mind and body, ensuring you remain centered and prepared for the rigors of service. Check out this mobility day walk-through.
6. Add Lifting
Always build muscle, as it is the key to longevity during and after your service. Consider resistance training to increase strong muscles, joints and bones, allowing you to handle heavier equipment and tackle more demanding terrains.
In powerlifting, there’s the big three (bench, deadlift and squat). By focusing on these lifts (as well as others), you will develop a strong foundation that transfers into improved task performance when working. Try this strength and durability link.
7. Try Multi-Event Cardio Training
Test your limits with sprint triathlons, which combine moderate swimming, cycling and running distances for a fitness challenge. There is no limit to your options as you can replace traditional events with other events such as rucking, paddling a canoe, elliptical training, carrying a stretcher with partners or rowing.
The diversity in this sport prepares you for the unpredictable nature of the tactical professions, where physical endurance and versatility are paramount. There is a line to doing too much cardio that will affect other elements of fitness, such as strength, power, agility and speed. You may also not have the time to prepare adequately for these longer races while maintaining other fitness elements. See spec-ops triathlons.
Seasonal tactical fitness periodization allows individuals to set personal goals and achieve new fitness milestones throughout the year. The camaraderie fostered through these events also strengthens unit cohesion, which is vital to military effectiveness.
Diversifying your fitness through various cross-training techniques broadens your skill set and prepares you for the diverse challenges of military life. Embrace the full spectrum of conditioning and training available to you. By integrating these strategies, you will become a more effective service member and cultivate a lasting spirit of adaptability and resilience — essential for the modern warrior.
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