When it comes to PT nowadays, we pretty much got it licked. Between CrossFit and the host of other programs out there our mil, LE, and civs are in great shape strength wise.
It’s a bit funny to see it becoming a phenomenon when some of it is basically a military type PT session thats been going on for half a century. Still great and at least people are doing something useful and beneficial and at the same time enjoying themselves.
However, one part that is being left out in some places is cardio. Real cardio. Simply not enough running, biking, swimming, whatever. I see it in some mil places where run times have dropped dramatically. It’s been addressed in other spots and now a lot of mil units are starting to see run times being crushed. A lot of us are attributing this to the perfect complement of real world strength training combined with cardio, plus “active” rest days.
A good guide to complement whatever PT you do is cardio 3 times a week, 20 mins at a heart rate of roughly 165 bpm. That’s pretty much universal for someone who isn’t obese.
A better complement to your strength training is 4 times a week at 30 minutes a pop, 2 sessions at around 165 bpm, and 2 sessions at 185-195 bpm.
In the end, you’ll have to base your cardio on how much time is spent on strength stuff, but the above is a starter guide.
Runners with experience can break this down to easy pace for long distance and tempo pace which is approx 1.5-2 min slower than race pace.
Somewhere around a 3:1 is perfect I think for strength vs. cardio for the masses. A 2:1 should be considered for mil units who move on foot over rough terrain or recce elements.
V/R,
Kyle Defoor
“Trainer of Feeders”
Kyle Defoor is one of the world’s most committed and passionate shooting instructors. Literally growing up with a gun in hand he took his talents into the military where he was combat decorated as a SEAL assaulter and sniper. Kyle helped to create and define modern training while along the way personally teaching thousands of military personal and civilians from around the globe. His shooting prowess led to appearances on multiple TV shows including Shooting Gallery, Tactical Arms, and Tactical Impact, and guest appearances on History Channel. Kyle’s outdoor athletic lifestyle includes shooting, ultra running, stand-up paddle surfing and climbing. He now serves as the brand ambassador for Mission Ready Equipment and runs his own company which offers tactical training, wilderness navigation, TV and film consulting, and motivational speaking.
Gunfighter Moment is a weekly feature brought to you by Alias Training & Security Services. Each week Alias brings us a different Trainer and in turn they offer some words of wisdom.
Excellent article.
The ability to operate under load is a critical skillset for any armed professional. My emphasis for military physical training is the ability to move, while burdened, this requires strength and cardio; whether it be in kit, a ruck, civvie pack, or finning. For contemporary relevance to OEF, add altitude to the equation.
Jon, OPT
We have a different problem I’m my unit (British Army)… We do about a ratio of 12:1… 12 cardio sessions (running, tabbing etc) to 1 strength session. Is madness.
“In my unit (British Army)…”
Completely off-topic question (for you, mac): Is it true that (re fears in the UK over a “knife culture”) instruction in knife fighting/combat is (at least compared to the US) limited/otherwise discouraged in the British armed forces (i.e., limited to operators (and, of course, Gurkhas notwithstanding))?
Someone mentioned that to me. I’m skeptical. Of course, I was equally dubious when I first heard that a group of UK doctors, “shocked at easy availability of knives,” had called for a ban on kitchen cutlery…. (If true, it’d be something of an etymological irony if the word ‘Saxon’ were in fact derived from the Germanic word ‘seax’ (for ‘knife’).)
Off the topic. But was curious if anyone knew what scope he’s running?
It is a U.S. Optics scope.