Most of you will have a comfortable workout routine, but how many of you truly push yourself to your limits? That is the difference between exercising to keep fit and exercising to see results.
In order to work out on a Special Forces level, it is all about determination, endurance, and this all stems from your mental strength and focus.
If you’re looking to join the special forces or any kind of military service, you will need to seriously up your game and improve your level of fitness.
Former special forces solider and founder of Battle Ready 360, Ollie Ollerton explains the gruelling fitness standards that are required when joining the military.
“Admission to the various military special forces is like no other. Rigorous and demanding, these exercises will ramp up your workout routine in no time,” he said.
Here are seven military exercises as recommended by Ollie Ollerton.
So, do you dare to try them out?
Running or walking
Stamina and endurance are paramount when looking for a role within the special forces. You need to be able to run and walk for sustained periods of time, at a great pace, often with added weight.
All you need is a decent pair of running trainers, a backpack, and the great outdoors.
No matter the weather, layer up, and load up a backpack – use filled water bottles, or whatever you can get your hands on to add some extra weight. If you have one, a weighted running vest, or sandbag would be even better.
To mix things up, why not try a beep or multi-stage test to really put you through your paces?
Aim for: 3km under 11.5 minutes, 5km under 20 minutes, 10km in under 42 minutes and 20km in under 88 minutes.
Burpees
The dreaded burpee. An exercise that many come to know and love (eventually) is one of the best ways to get your heart racing and increase blood flow.
When executed correctly, the burpee works your arms, back, chest, core, glutes and legs – a full body exercise.
Great for short, quick bursts, burpees are just as much a mental exercise as they are physical.
Aim for: 100 burpees in under 10 minutes and you are well on your way to becoming an athlete.
Cycling
Consistency is key, so taking part in regularly cardio exercises is a must. But it’s important to switch it up so that your body is always working different areas.
Your body should be able to withstand prolonged periods of moderate-to-high intensity exercising and cycling is a great way to improve this.
As well as working all major muscle groups, it is low impact so there is less risk of injury, however it is a sure-fire way to increase your VO2 max and lactate threshold levels.
Aim for: 15-20 miles is a good session, as is two to three hours.
Wall sit
Whilst this may seem simple, it is incredibly challenging – and we’re going to ramp it up some more.
Once in the position of a traditional wall sit, stretch your arms out in front of you whilst holding a weighted plate. You’ll find that this is more of a mental exercise and will really push you to your limits.
Aim for: Hold until fatigue. Time yourself and aim to beat it every time.
Bear Crawl
Mental fitness is crucial when training for the any of the special forces, and even if you’re not, it is great to be mentally prepared for any difficult exercises. Sometimes, it is a simply a case of mind over matter.
Although a bear crawl sounds rather easy, it is most definitely harder than it looks.
Use a big open space and really try to exaggerate each movement, ensuring to work all of the muscles in your body.
Aim for: Repeat until you can no more! Beat your PB each time and challenge yourself.
Hang test
Whether you’re a member at your local gym or even if you have a park nearby – find a secure bar, that is slightly higher than your height.
Ensure it can support your weight, and reach up to hold on to it, lifting your feet off the ground.
Another mental battle for you to endure, the hang test will certainly put you through your paces.
Aim for: Hold until failure. Time yourself and aim to beat your personal best every time you try it.
Plank or Press-Up Hold
You could do this the traditional way, with your forearms on the ground, or challenge yourself with a full press-up hold.
Remain locked in position without moving your hips or arms, and the trick? Stay focused.
Aim: Again, hold until failure – holding for longer each time.
Being both physically and mentally fit is no mean feat.
It takes serious time, dedication and commitment and isn’t for the faint-hearted. If you’re looking to improve your fitness, see better results, or are looking for a position within the special forces or military service, then give these seven gruelling exercises a go.