Military Fitness Workout Programs

This includes workout routines, official guidance on Physical Fitness and Combat Fitness Testing, the Marine Corps Body Composition and Military Appearance Program, MCMAP, Sports Medicine Injury Prevention and other physical fitness-related programs.
In general, when planning to follow a military workout program, you want to gradually build up to the fitness levels suggested in the training program. Military fitness starts from a minimum fitness level and improves through basic training and continued training programs.
Top 10 GO-TO Workout Plans. Enjoy the options of these classic Go-To programs above. Some gear you should consider if you need something besides a calisthenics workout as your back up plan.
The official British army fitness programme. This 16-week fitness programme has been developed by the Army Physical Training Corps, and is based on the one that it issues to potential recruits to enable them to pass basic training. Make it to the end of level 4 (see below) and you'll have achieved the basic level of fitness required.
8 Weeks To Tactical Fitness. “We can all can benefit from training in a tactical style,” says Steve Weatherford, NFL player and True Grit athlete. “Balancing strategic strength work, power training, and running intervals has been a game changer for me—literally! It leaves me lean, conditioned, and packing more strength per pound than ever.

Military Fitness Workout Programs
Military Fitness Workout Programs Free
Military Fitness Exercises Workout
Military Gym Workout

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Our interactive guide gives tips and workout routines that will prepare you for Basic Combat Training. Download your own copy of the Physical Training guide to plan your workouts. See the official Army Physical Training guides and learn how to start training for the Army. Stretching and Military Movement Drills.

To ensure that soldiers, sailors and marines meet minimum physical fitness standards, the military uses a physical fitness test -- commonly referred to as a PFT -- to test strength, cardiorespiratory fitness and overall ability. The test consists of three components. These comprise timed pushups and situps, followed by a timed 2-mile run. To improve your PFT score, pursue appropriate training.

A 20-Minute Circuit

Circuit training entails a collection of exercises, with each performed for a specific number of repetitions or time. For a physical training workout, you can create a 20-minute circuit. Start with one minute each of pushups, squats and pullups, followed with three minutes of running. Add another minute each of shoulder presses, lunges and biceps curls. Run for another three minutes, add a minute each of leg extensions and leg curls, before finishing with two minutes apiece of situps and crunches.

Metabolic Conditioning

Metabolic conditioning workouts work to improve your overall cardio endurance for the running portion of the PFT. Your options include cycling, indoor rowing, swimming or running. Use a stationary bike in a local gym or fitness club or spend 20 to 30 minutes with the middle of the workout devoted to peak resistance and effort. An indoor rowing machine provides a total body cardio workout that improves aerobic and anaerobic conditioning for an improved PFT. And interval running workouts can be used to train for a specific time in the PFT.

CrossFit's 'Murph' Workout

The CrossFit program uses functional exercises and minimal equipment. The workouts focus on high-intensity, total body movements. Performing CrossFit workouts exposes you to a mixture of weight training, gymnastics exercises and metabolic conditioning. For example, the “Murph” workout calls for running one mile followed with 100 pullups, 200 pushups and 300 squats, with another mile run at the end. This type of training is ideal for military physical training.

Strength Training

Military Fitness Workout Programs

Strength training promotes strong muscles and bones along with joint flexibility. For a member of the armed forces, strength training improves the ability to score well on the PFT. A sample workout includes five rounds of maximum repetitions on pullups followed by five repetitions on the bench press with the weight set at 50 percent to 75 percent of the one-rep maximum. Additional strength training exercises include Olympic lifts, kettlebell training, squats, lunges, deadlifts and shoulder presses.

References

Resources

Photo Credits

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Any discussion about the fittest men and women in the world has to include 'tactical athletes' at some point. From special operations warriors to SWAT officers, these operatives have to maintain elite fitness not as an option, but as a necessity. For them, being out of shape doesn't result in failing to set a PR or bailing on a squat. It could be a matter of life and death—theirs or someone else's.

The training required to be a 24/7-fit tactical athlete is as unique and unpredictable as their duties and schedules, which makes it tough to make any generalizations about how they should train. However, there's no doubt about the types of qualities that make these men and women effective.

If you're preparing for a career in a tactical field, or just want to train like hell for anything and everything, the field can throw at you, this is your plan.

But make no mistake: This style of training isn’t just for special operators. “We can all can benefit from training in a tactical style,” says Steve Weatherford, NFL player and True Grit athlete. “Balancing strategic strength work, power training, and running intervals has been a game changer for me—literally! It leaves me lean, conditioned, and packing more strength per pound than ever. But just as importantly, it trains the sort of undefinable grit that serves helps our fighting men and women accomplish any grueling and unpredictable physical task. Who doesn’t want that?”

If you're preparing for a career in a tactical field, are a soldier or officer in need of a plan, or just want to train like hell for anything and everything the field can throw at you, this is your plan. This is the gritty world of tactical fitness.

The Operative Word

Depending on the specific needs of his or her job, individual demands for any tactical athlete will vary. There are a few principles that are universally present, however. An effective training program for any tactical operator needs to focus on:

Injury prevention
Aerobic and anaerobic conditioning
Strength
Power

Injury prevention tops the list of priorities because an injured operator is a liability to themselves and their team, plain and simple.

Strength and power are important for any type of combat athlete.

Aerobic conditioning is also paramount, for several reasons. First and foremost, aerobic conditioning is vital to the job itself. Tactical operators need conditioning that goes beyond the anaerobic system. Whether it's chasing a suspect, running up 15 flights of stairs to a fellow officer calling for help, or wrestling with someone who refuses to go quietly, eventually the aerobic system plays a significant part.

In addition, many organizations still measure aerobic capacity in some form as a job requirement. Anaerobic training comes into play at those times, when shorter bursts of conditioning are necessary.

Strength and power are also important for any type of combat athlete. When overcoming resistance from hostile opposition, if all other things are equal, the stronger and more explosive person will win. In addition to raw power, there are also more specific strength demands for the tactical athlete, such as grip and neck strength.

How to have it all

Even with all the varying qualities a tactical athlete needs, having an effective program isn't enough. The program also needs to be an efficient one that doesn't present needlessly complicated daily demands. For that reason, the program I've presented below can be arranged a couple of different ways.

Perform the warm-up before each workout, followed by strength training. As for the conditioning workouts, you can perform them either directly after the strength training or as independent workouts. The former option will help you learn to keep going when your muscles want to stop. The latter will allow more intensity.

You'll notice a strong emphasis on unilateral movements to develop balance and prevent injury. The strength-training portion is designed to build strength and explosiveness, and is broken into a higher-volume initial phase to develop a strong base, followed by a higher-intensity phase focused on raw strength and power.

The burning sensation you'll soon feel in your forearms is a sign that you're also developing grip strength. For the tactical athlete, grip strength is immensely important, whether for controlling an unruly suspect, climbing, or weapon retention. Using thick grips is a great way to develop hand strength, so expect to use them in a range of lifts.

The conditioning portion of this program follows a similar pattern to the strength training. The first four weeks are designed to develop a strong aerobic base, followed by a higher-intensity block with a higher focus on anaerobic development.

Two Months to Tactical Strength

Warm-up

1 set, 20 sec. (each side)

1 set, 20 reps

1 set, 15 sec. (per leg)

1 set, 10 reps

1 set, 1 min.

Strength training

Month 1, Week 1

3 sets, 6 reps (rest 90 sec.)

3 sets, 8 reps (rest 90 sec.)

3 sets, 10 reps (rest 30 sec.)

3 sets, 10 reps (rest 60 sec.)

3 sets, 10 reps (rest 30 sec.)

3 sets, 8 reps (rest 90 sec.)

3 sets, 8 reps (rest 60 sec.)

3 sets, 10 reps (rest 60 sec.)

3 sets, 10 reps

3 sets, 15 reps

3 sets, 8 reps (rest 90 sec.)

3 sets, 8 reps (rest 60 sec.)

3 sets, 15 reps (rest 30 sec.)

3 sets, 12-15 reps (rest 30 sec.)

3 sets, 25 reps (rest 30 sec.)

Month 1, Week 2

4 sets, 4 reps (rest 90 sec.)

4 sets, 6 reps (rest 90 sec.)

4 sets, 10 reps (rest 30 sec.)

4 sets, 10 reps (rest 60 sec.)

3 sets, 10 reps (rest 30 sec.)

4 sets, 15 reps (rest 30 sec.)

3 sets, 15 reps (rest 30 sec.)

4 sets, 6 reps (rest 90 sec.)

4 sets, 6 reps (rest 60 sec.)

4 sets, 8 reps (rest 60 sec.)

4 sets, 8 reps

3 sets, 15 reps

4 sets, 6 reps (rest 90 sec.)

4 sets, 8 reps (rest 60 sec.)

4 sets, 15 reps (rest 30 sec.)

4 sets, 12-15 reps (rest 30 sec.)

4 sets, 25 reps (rest 30 sec.)

Month 1, Week 3

4 sets, 6 reps (rest 90 sec.)

4 sets, 8 reps (rest 90 sec.)

4 sets, 10 reps (rest 30 sec.)

4 sets, 10 reps (rest 60 sec.)

3 sets, 10 reps (rest 30 sec.)

4 sets, 15 reps (rest 30 sec.)

3 sets, 15 reps (rest 30 sec.)

4 sets, 8 reps (rest 90 sec.)

4 sets, 8 reps (rest 60 sec.)

4 sets, 12-15 reps (rest 60 sec.)

4 sets, 10-12 reps

3 sets, 15 reps

4 sets, 8 reps (rest 90 sec.)

4 sets, 10 reps (rest 60 sec.)

4 sets, 20 reps (rest 30 sec.)

4 sets, 15 reps (rest 30 sec.)

4 sets, 30 reps (rest 60 sec.)

Month 1, Week 4

3 sets, 3 reps (rest 90 sec.)

3 sets, 5 reps (rest 90 sec.)

2 sets, 10 reps (rest 30 sec.)

2 sets, 10 reps (rest 60 sec.)

2 sets, 10 reps (rest 30 sec.)

3 sets, 5 reps (rest 90 sec.)

3 sets, 5 reps (rest 60 sec.)

2 sets, 8 reps (rest 60 sec.)

2 sets, 10 reps

2 sets, 15 reps

3 sets, 5 reps (rest 90 sec.)

2 sets, 10 reps (rest 60 sec.)

4 sets, 20 reps (rest 30 sec.)

2 sets, 15 reps (rest 30 sec.)

2 sets, 25 reps (rest 60 sec.)

Month 2, Week 1

3 sets, 5 reps (rest 90 sec.)

3 sets, 6-8 reps (rest 30 sec.)

3 sets, 10 reps (rest 60 sec.)

3 sets, 10 reps (rest 30 sec.)

3 sets, 5 reps (rest 90 sec.)

3 sets, 8 reps (rest 60 sec.)

3 sets, 10-12 reps (rest 30 sec.)

3 sets, 12-15 reps (rest 60 sec.)

3 sets, 5 reps (rest 90 sec.)

3 sets, 10-12 reps (rest 60 sec.)

3 sets, 15 reps (rest 30 sec.)

3 sets, 12-15 reps (rest 30 sec.)

3 sets, 15 reps (no rest)

3 sets, 25 reps (rest 60 sec.)

Month 2, Week 2

4 sets, 3 reps (rest 90 sec.)

4 sets, 5 reps (rest 30 sec.)

4 sets, 10 reps (rest 60 sec.)

3 sets, 10 reps (rest 30 sec.)

3 sets, 15 reps (rest 30 sec.)

3 sets, 10 reps (rest 30 sec.)

4 sets, 3 reps (rest 90 sec.)

4 sets, 3 rep (rest 90 sec.)

4 sets, 8 reps (rest 60 sec.)

3 sets, 10-12 reps (rest 30 sec.)

Military Fitness Workout Programs Free

3 sets, 12-15 reps (rest 60 sec.)

4 sets, 3 reps (rest 90 sec.)

4 sets, 8-10 reps (rest 60 sec.)

4 sets, 15 reps (rest 30 sec.)

4 sets, 12-15 reps (rest 30 sec.)

4 sets, 15 reps (no rest)

4 sets, 25 reps (rest 60 sec.)

Month 2, Week 3

5 sets, 4 reps (rest 90 sec.)

5 sets, 5 reps (rest 90 sec.)

4 sets, 8 reps (rest 30 sec.)

4 sets, 15 reps (rest 60 sec.)

3 sets, 10 reps (rest 30 sec.)

3 sets, 15 reps (rest 30 sec.)

5 sets, 4 reps (rest 90 sec.)

5 sets, 4 rep (rest 90 sec.)

4 sets, 10 reps (rest 60 sec.)

4 sets, 12-15 reps (rest 30 sec.)

4 sets, 12-15 reps (rest 60 sec.)

5 sets, 4 reps (rest 90 sec.)

4 sets, 10-12 reps (rest 60 sec.)

4 sets, 20 reps (rest 30 sec.)

4 sets, 15 reps (rest 30 sec.)

4 sets, 20 reps (no rest)

4 sets, 25 reps (rest 60 sec.)

Month 2, Week 4

3 sets, 3 reps (rest 90 sec.)

3 sets, 5 reps (rest 90 sec.)

2 sets, 8 reps (rest 30 sec.)

4 sets, 15 reps (rest 60 sec.)

2 sets, 10 reps (rest 30 sec.)

3 sets, 3 reps (rest 90 sec.)

3 sets, 3 rep (rest 90 sec.)

2 sets, 10 reps (rest 60 sec.)

2 sets, 10 reps (rest 30 sec.)

Military Fitness Exercises Workout

2 sets, 12-15 reps (rest 60 sec.)

3 sets, 3 reps (rest 90 sec.)

2 sets, 15 reps (rest 60 sec.)

2 sets, 15 reps (rest 30 sec.)

2 sets, 20 reps (no rest)

2 sets, 25 reps (rest 60 sec.)

Conditioning

Weeks 1-4 (After strength work or on separate day)

Day 1

2 miles as fast as you can

Day 2

4 intervals of 1/4 mile fast, 1/4 mile slow

Day 3

Slow jog 20 min.

Week 5

Day 1

4 sprints of 30 sec., rest 2 min.

Day 2

4 intervals of 1/4 mile fast, 1/4 mile slow

Day 3

2 reps of 1 mile fast, 1/4 mile slow

Week 6

Day 1

Military Gym Workout

5 sprints of 30 sec., rest 2 min.

Day 2

5 intervals of 1/4 mile fast, 1/4 mile slow

Day 3

2 reps of 1 mile fast, 1/4 mile slow

Week 7

Day 1

6 sprints of 30 sec., rest 2 min.

Day 2

6 intervals of 1/4 mile fast, 1/4 mile slow

Day 3

Interval run

2 reps of 1 mile fast, 1/4 mile slow

Week 8

Day 1

Slow jog 20 min.

Day 2: Slow jog 20 min.

Day 3: Rest

Strength and athleticism for any challenge

The end result of this program is a stronger, fitter, grittier athlete or combatant—no matter what type of uniform he or she wears. When you're done, you can repeat the plan again, building on the progress you've made, or you can begin a different program with different goals.

What you pick is up to you, because you'll be—and feel—ready for anything after this!