The most important part of a long-term training plan is having fun and enjoying the process of working on your strengths and weaknesses. After high school, many people have a goal of serving in the military after college.
Here is a question that can have many answers as the journey can be different, but the destination is the same: Hi, Mr. Smith. I am a junior in high school right now and I want to go to college and then the military, which will at least be 6 years. What do you recommend I do to prepare while I'm so far out from serving? Max
Max -- great question. It's also very smart to start the preparation process early. From powerlifting phases to calisthenics and cardio cycles, to sports training, and racing (running, triathlon, obstacle courses), they all can be part of this six-year journey. Mix it up and have fun during this period of fitness exploration.
My personal recommendation is to enjoy the final two years of high school and play sports and other team-building activities, as these are invaluable and just fun to do. Once in college, depending on your abilities, you may find that competitive athletics is still part of your life. If so, focus on your weaknesses during the offseason; you can still practice treading water, swimming techniques or other skills that don't require much effort and won't interfere with competing in sports.
Eventually, your athletic commitment will be done, and you can focus solely on your military preparation. At this point, assess yourself and see what you need to focus on the most. Many strength athletes need to improve their muscle stamina and endurance, so a calisthenics and cardio cycle would be wise.
Endurance athletes tend to need to work on strength, speed and agility, so a lifting cycle with sprints, jumps and carries is recommended. During this long-term training, the ultimate goal is to maintain your strengths while focusing on your weaknesses. Then, cycle using periodization methods each season to develop all the elements of fitness that will help you in whatever military job you choose.
Assess Yourself Often
Before you start any training plan, consider assessing your current strengths and weaknesses aligned with future goals (branch of serve, PT tests, selections, etc.).
Here is the Advanced Level Fitness Assessments we will do every 3-4 months. They will be spread out over 2-3 weeks to see how much we are progressing:
Level of Pull-up/Push-up Pyramid reached before failing -- _______
Goal mile pace for 400 meters -- ________/Goal mile pace for 800 meters -- _______
1.5 to 2-mile timed run -- _______/3- to 4-mile timed run -- _______
500-meter or 500-yard swim -- ______/10-minute tread (no hands)
1-mile swim with fins -- ________ (2, 000 yards)
4-mile timed ruck -- _______/2-hour ruck -- ________ (max distance)
How do you do with drownproofing events? -- _______ (comfortable?)
Body-weight bench press (max reps) -- _____
1.5x body-weight deadlift -- _____
1-1.5x body-weight squat -- ____
PST/IFT events (or others like ACFT, etc.)*:
- 500-yard/500-meter swim -- ______
- 1.5-mile run -- ______
- Push-ups (2 minutes) -- ______
- Sit-ups (2 minutes) -- ______
- Pull-ups (max) -- ______
- 5-10-5 agility test -- _______
- 5- to 10-minute death by push-ups (Pass/Fail) -- 10-minute plank, with 10 push-ups every minute on the minute (EMOM)
* PST: Physical screening test. IFT: Initial fitness test. ACFT: Army Combat Fitness Test. Depending on these answers to your assessment, you have a choice. You can focus on the elements of fitness needed for your sports, or you can focus on the weaknesses you need to correct prior to serving.
Finally, learn about periodization cycles. This method will help you stay on top of strengths and weaknesses while, most importantly, adding variety to your workouts every few months so you do not get bored.
Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.
Want to Learn More About Military Life?
Whether you're thinking of joining the military, looking for fitness and basic training tips, or keeping up with military life and benefits, Military.com has you covered. Subscribe to Military.com to have military news, updates and resources delivered directly to your inbox.
