Physical training to become a viable field soldier.
When considering joining and starting preparations the first and most important thing to accept is:
The entry standards are MINIMUM, achieving them is a stepping stone. Plan for the journey to take much longer (2+ years).
The job is extremely physical and taxing, it can require:
- Personal heavy load carry for multiple days
- Running/Crawling/Climbing with light-medium load
- Group carrying very heavy load (stretcher/ammo)
The desired attributes we should build to achieve this are:
- Maximal strength
- Aerobic capacity
- Lactate threshold
- Muscular endurance
- Stamina
- Physical (Joint) robustness
Essentially:
Be able to do low intensity for a long time and medium-high intensity for longer than you’d like.
Of all these attributes, maximal strength and aerobic capacity take the longest to develop. Unfortunately most of the entry test and output test in phase 1 (basic training) are muscular endurance and lactate threshold styled assessments. This is for a combination of reasons, they are easier to administrate and take less time to develop being the main ones.
Therefore, take as long a time frame to prepare as you can. Get as maximally strong as you can and as efficient at fat metabolism (aerobic capacity). These two elements can be converted for assessment nearer the time.
Maximal strength training
Most young people entering will be weak and undermuscled for the loads required. The actual job puts little stock on being able to move your body through space unloaded, so body weight endurance alone is not enough. You need to be able to move external loads easily.
The aim is to increase muscle mass and strength, this is a lifelong activity but 2 years is a good guideline to “get strong” for the job. Without a lot of effort and complacency you won’t put on too much size by accident. The typical age on entry is late teens to early 20s where often people complain of “fast metabolism” stopping them from putting on size. With a good strength routine and a caloric surplus you can ride the wave of increased size whilst maintaining performance.
Aerobic capacity
The ability to cycle oxygen efficiently to our tissues is crucial. Unfortunately we put little stock on low intensity cardio vascular training in schools. It takes a long time to develop and doesn’t have the transfer to field sports or track racing at least in the constraints of a school setting.
The aim is to develop your aerobic base, moving quickly whilst keeping your heart rate low. This is done by moving slowly and adding pace as you adapt to it (over months). We’re aiming for heart rate zone 1 and 2. If you lack a heart rate monitor, the simplest development method is to run slow enough (walk as needed) you can speak easily in full sentences. Conversational pace is the easiest way to assess whether you’re in the right “zone”. Load carrying (hiking essentially) can be incorporated in later training with a similar aim.
If you’re thinking about joining any of the forces, invest in your success and prioritise this training whilst you decide. If you are unsuccessful or decide this is not the career for you, then at least you’ll have built good training habits for life.
Part 2 – lift, run, hike, fight, swim, climb
IBEX Performance 