Powerlifters and strength athletes have performed deadlifts — a classic power and strength-building exercise — for generations. Now the military has incorporated them into a variety of tactical fitness tests, especially if that branch of service or military occupational specialty (MOS) involves significant load bearing (rucking, equipment carry, crew weapon systems). Exercises such as deadlifts and squats are foundational to load-bearing strength and transfer well into military activities, but you need to start doing other exercises that work different components of fitness, too.
When creating workouts, there are many options and goals for adding deadlifts:
1. Pure Strength
Deadlifts for five sets of five repetitions with moderately heavy weights will build strength. Each set is followed by a rest period of 2-5 minutes. A true strength cycle will follow heavy lifting sets, with rest to fully recover for the next set. A six- to 12-week strength cycle may be needed if you are more of an endurance athlete and must get stronger for load-bearing activities.
Depending on the training focus (strength or endurance), we will perform strength cycles with rest to build strength. However, when focused on endurance and muscle stamina, the weights get lighter while the reps increase and the rest decreases.
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2. Conditioning
Although primarily a strength and power lift when utilized in the set/rest method above, deadlifts can also incorporate complementary exercises, using them as a form of active rest. Deadlifts not only will test for strength in military training and testing, but other events before or immediately following them also will touch on different components of tactical fitness (speed, agility, endurance, grip, upper-body stamina, etc.). When this occurs, a combination of strength and conditioning is required (to be good at everything).
Here are a few of my favorite exercises to couple with deadlifts when focused more on conditioning:
Pull-ups
Adding pull-ups between deadlift sets is close to the definitive “pull day.” Also, hanging from the pull-up bar is a nice decompression from exercises such as squats and deadlifts. If you cannot do a pull-up well, try hanging knee-ups for a similar effect that balances out the core front and back sides. Try 3-4 sets of five deadlifts and 10 (or max) pull-ups and select an active rest activity such as rowing, biking or jogging for 2-3 minutes.
Squats
If you want a challenging “leg day,” adding squats will do it. However, pick one activity (squats or deadlifts) to be the heavy lifting exercise while the other can be a lighter, higher-rep version. Try 3-4 sets of 3-5 deadlifts or 10 kettlebell Romanian deadlifts, plus 3-5 squats or 10 kettlebell squats. Select an active rest activity such as rowing, biking or jogging for 2-3 minutes.
Bent-over Rows
Another “pulling” addition is the heavy dumbbell row, which works the upper back and lats and can help improve your deadlifting posture. Try 3-4 sets of 3-5 deadlifts, plus five barbell or dumbbell rows. Select an active rest activity such as rowing, biking, or jogging for 2-3 minutes.
Plank
The plank pose is another military fitness test for most service branches. It requires practice to maintain proficiency while providing a crucial core-strengthening exercise to help preserve form during deadlifting. Aim for 3-4 sets of deadlifts at 3-5 reps, followed by 1-2 minutes in the plank pose. Choose an active rest such as hanging knee-ups for 10-15 reps, then continue with 1-2 minutes of jogging, biking or rowing.
Other exercises that can be used with deadlifts in a two- or three-exercise circuit are kettlebell swings, lunges, hip thrusts and step-ups. However, if you go heavy on the deadlift, focus on your recovery before lifting multiple sets to perfect the lifting form and not get tired from added exercises. Adding exercises that help you perform deadlifts better and balance out the legs, hips and core could be considered when going lighter on deadlifts.
Depending on what you need (strength or conditioning) the most, it is recommended to do a strength cycle to increase your overall strength in deadlifts and other lifts (squat, bench press, overhead press, etc.). Then, as your strength improves, add exercises that will also be on fitness tests and work well with the deadlift.
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