Can you pass a up-to-date army fitness test?

On June 1, the army will accept up-to-date fitness standards for soldiers in combat roles. Many test updates are relatively petite, although the minimum requirements in some events, such as a two -story run, will change more. The most critical change is that the up-to-date standards will be the same for men and women.

Experts say that even if you do not have ambition to join the army, the test can be a great measure of general condition, because it balances the force, speed, strength and stability of the core.

“There are many people who do it only for general efficiency,” said Josh Bryant, a private consultant who designed a course used by the International Sports Sciences Association to train soldiers, policemen and firefighters. “Whoever designed it did a good job,” he said.

Here’s what is in the test and what you need to pass every event.

What is the army fitness test?

The test has it existed in some form For over a hundred years. The latest version has five events: deadlift, pumps, boards, two-story and sprint-drag-carry run, a pendulum running with the participation of Sanks and Kettle bells. These exercises are a well-rounded mix of functional exercises-for soldiers and civilians, fitness experts gave.

The minimum results listed below reflect up-to-date application standards for 30-year-old combat soldiers. Bryant said that they can also be a good target for someone who is just trying to be in a better form. To get a more challenge, try to overcome the general average results of the army, based on Military report.com. (To undergo an actual test, which is assessed on the basis of age, soldiers must get a minimum in each event and stand out in at least one. They also perform all five exercises in a row with minimal rest).

Deadlift

How to do it: Take a three dead strip using a hexagonal strap.

Advantage: Dead string is extremely effective quads strengthening exercises, the popliteal tendons and the lower back. By means of Creator Bryant said that a safer and more effective movement than using a barbell.

“It’s almost a hybrid between squat and dead pregnancy,” he said. “If you had to choose one exercise, we can do a damn good case that it would be this one.”

Minimum for soldiers in the combat roles: 150 pounds

Average for the current test: Men, 275 pounds; Women, 160 pounds

How to improve: As with any strength training, Mr. Bryant recommended a beginner progressive overload to become stronger and start slowly when they perfected their technique. To focus more on building power in the legs and trunk, you can try to make a move with a slightly lower weight, he said.

Push-ups carefully

How to do it: Make as many push -ups as possible in two minutes. Start with yours chest on the ground And your arms in the position to start the pump. After each representative, lower your chest back to the ground, lift your hands out of the ground and spread them sideways before pushing it again.

Advantage: Push-ups test the strength of the chest and shoulder and strength. For generations, they have been the basis for the starting camp-the only part of the fitness test, which has survived since 1944.

Minimum for soldiers in the combat roles: 14 pumps

Average for the current test: Men, 41; Women, 23

How to improve: Rob Shaul, the founder of the Mountain Tactical Institute, a private company, has no better way to improve pumps than just by making push -ups.

If the regular pumps are too tough, try them on your knees and even standing by the wall. He said that whenever you could do 10, go to a regular pump.

Meg Tucker, the founder of Walkirie Project, an organization that trains women for armed services, has a different tick. He advises beginners to start first with a lightweight bench press, perhaps with the aid of a dumbbell, to strengthen their arms and triceps before moving to the mass pumps.

Karry on a sprint

How to do it: This is A five -part sprint event Made between two lines at a distance of 25 meters. It’s best to try this routine in a larger gym, because it requires a lot of space and equipment. (If you want, you can Build your own Slash with an aged tire.) Start from running from one side to the other and back. Next, Drag 90-pound sleds back down and back and back. Then the side shuffle both lengths, run both, carrying two 40-pound weights and will run again.

Advantage: This exercise has been designed to test speed and power. Bryant said that in particular part of the Sledki event is one of the most effective exercises for versatile fitness. He added that he is testing your lower body strength and can be safer than other sprint training, because you don’t move so quickly.

Minimum for soldiers in the combat roles: 2:32

Average for the current test: Men, 1:50; Women, 2:27

How to improve: Pull on the sleds will probably be the most unknown exercise for most people. Bryant said that exercise with less weight and go just below the full speed until you feel comfortable with the sleds.

Boards

How to do it: Keep the board as long as possible, with elbows and forearms on the ground.

Advantage: Planka tests the entire core and is a more functional exercise than Selit, which the army once consisted in to test the core strength.

Minimum for soldiers in the combat roles: 1:20

Average for the current test: Men, 2:31; Women, 2:12

How to improve: Mrs. Tucker recommended the exercise three times a week, mixing boards, side boards and options. “Diversity is your friend, if any progress has been built,” she wrote We -Mail.

Mr. Bryant recommended to try the board when wearing a weighted vest or backpack. Try to hold it as long as possible, for five repetitions, with a minute of rest after each attempt.

Two miles

How to do it: Run two miles on a flat surface. Make sure you wear the right running shoes.

Advantage: Running is still one of the best ways to build cardiovascular strength. Shaul said that in the army endurance tests usually start from two miles and grow from there.

Minimum for soldiers in the combat roles: 19:45

Average for the current test: People, 17:31; Women, 20:25

How to improve: Start two miles to understand a typical pace. Shaul said that several times a week try running at a faster pace through shorter intervals, like one mile to improve your speed. To build your strength, try a longer, slower run once a week.