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How to Do Military Training

 
By Max. D Gray. Updated: January 16, 2017
How to Do Military Training

If you want to improve your physical shape and gain strength and resistance on a physical and a mental level, and if you feel you are prepared to carry out tough daily workouts, this training plan is perfect for you. Military corps of different armies use these kinds of drills so that their soldiers are far more effective in direct combat.

Here at OneHowTo we'll explain how to do military training. Follow the following guidelines to carry out a tough military workout routine and you'll improve all the skills you need physically and mentally. Are you ready for battle?

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Military training principles

The main characteristics of good military training are, without a doubt, toughness and effectiveness. This type of preparation - physical and mental - is considered to be functional training because it is focused on improving and developing skills such as strength and endurance (both muscular, cardiovascular and mental). Working with these principles in mind improves other skills such as sprinting, swimming, climbing, jumping or lifting weights, among others.

Military training routines are not intended to be executed by any slim-jim. It is best to be familiar with high-intensity physical activities before starting this workout plan: Prior preparation is necessary. With commitment, will, courage and determination you will successfully complete your training.

How to Do Military Training - Military training principles

What is military training?

Generally, military training is carried out throughout 4 to 6 weeks maximum because it is a hard plan that pushes the body to its limit on numerous occasions. It is best to practice 3 alternating days per week: Monday, Wednesday and Friday, for example. Remember that this is a high intensity workout, so you should be mindful of what you're about to do.

As for the material and tools you need, it's simpler. You only require bars and discs (chin-up bars). The actual exercises include push-ups, sit-ups, chin or jumps, among others.

To avoid injury, you should always stretch and warm up before and after each workout session. With these exercises you will tune up your body to carry out the tough military training plan fully. Are you ready for it?

How to Do Military Training - What is military training?

How is a military workout routine like?

Before starting military training you must consider the following information to know exactly what you are proposing and how you should carry it out.

  • The routine is performed by sets and repetitions. That is, when we say 5x1 (5 series in a minute) or 1x1 (a series in a minute) we mean that you must do all the repetitions within one minute without stopping to rest between series.
  • The series of squats should last 2 minutes with a gradual effort (low to high).
  • Do bench presses at 40% of your one-repetition maximum (1RM).
  • 1RM is the maximum weight you can lift in each exercise if performed with perfect technique. If you do not know how to calculate your one rep maximum, you should test it to set your upper limit.
How to Do Military Training - How is a military workout routine like?

Military training: Day 1

As noted earlier, training should be performed for 4 to 6 weeks, three days a week. This is best done Monday, Wednesday and Friday to take alternate days off.

This would be the routine military training for the first day:

  • Pull-ups (1x1)
  • Squats (1x2)
  • Triceps (1x1)
  • Dips (1x1)
  • Chin-ups (1x1)
  • Bench Press (1x1)
  • Squats (again) (1x2)
  • Military press with bar (1x1)
  • Bicep curls (1x1)

You can add variants to the first day and do diamond or pine push-ups (3 sets of 10 repetitions), knee-to-elbow crunches (3 sets of 15 repetitions) or crossfit sit ups (a series of 100 repetitions).

How to Do Military Training - Military training: Day 1

Military training: Day 2

On the second day of training we introduce new routines:

  • Pull-ups (1x1)
  • Bench Press (5x5)
  • Squats (1x2)
  • Burpees (1x1)
  • Chin-ups (1x1)
  • Pine Dips (1x1)
  • Burpees (again) (1x2)
  • Squats (again) (1x2)

As in the previous training plan, you can add or replace an exercise for jump strides (3 sets of 20 repetitions) or floor wipers (3 sets of 10 repetitions).

How to Do Military Training - Military training: Day 2

Military training: Day 3

Finally, on the third day of training - the last one for the week - prepare for a good final exercise. We propose the following military training plan:

  • Circuit (run a many laps as possible in 15 minutes) or race (5 minutes running at high intensity).
  • Bulgarian Squat (3x20)
  • Ankles with bar (3x20)
  • Squat jump (3x10)
  • Quadricep extensions (3x10)
  • Femoral curl(3x10)

As always you can replace some of them with other exercises like push presses with 45/30 kg (10 reps), box jumps (20 reps) or pectoral pull-ups (7 repeats). To finish this tough weekly military training, we propose to end with a 5 minute run at high intensity, as you did when you started the activity.

Once you've learned how to do military training you'll improve your strength and physical and mental endurance. You can do it!

How to Do Military Training - Military training: Day 3

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