Preparation for Military Service: Beyond Boot Camps

Boot camps aim to mimic the rigors of military training and are open to all. However, the question remains: what truly constitutes the pathway to joining the British Army (or any national military)? Do boot camps adequately meet the requirements of potential recruits and prepare them for the military lifestyle? The answer is a resounding no. There is a crucial element missing, not only from boot camps but also from various training methods employed by those aspiring to a military career. Before delving into this missing element, let's first examine the fitness levels required for military entry.

The Three Elements of Selection

Note: These three requirements pertain specifically to the British Army. Prospective candidates should conduct in - depth research on the selection process of their respective military branches.

While running is a fundamental aspect of Army selection, it is far from the sole training method to be employed. Potential recruits are subjected to a stringent interview and selection procedure. The initial fitness testing comprises three key elements:

The Static Lift

This test emulates the action of loading equipment onto the rear of a vehicle at a height of 1.45m. A Powerbag, initially weighing 15kg, is used to simulate the equipment. The weight is incremented in 5kg steps up to 40kg, at which point the test concludes.

The Jerry Can Carry

This assessment gauges the strength of the upper arms and shoulders, as well as grip strength. Recruits are required to carry two Jerry cans, each weighing 20kg, over a distance of 150 meters. With arms by the sides and one Jerry can in each hand, the task must be completed in under two minutes. A minimum pace of 5.4km/h must be maintained, and the score is based on the distance covered while meeting this pace.

The 2.4km Best Effort Run

Run times vary significantly depending on the Army branch one wishes to join. For units like the Parachute Regiment, the time marker is 09:40, while for Junior Entry, it is 14:30.

Most individuals do not encounter difficulties with the first two elements. The challenge typically lies in the 2.4km run. Second only to the experience of standing completely naked in front of a stranger (which becomes routine for military personnel over time), the running component of the selection process is one of the most anxiety - inducing aspects of the two - day interview.

"The underlying cause of failure is that potential recruits simply do not meet the standards. They are either overwhelmed mentally by the pressure or physically exhausted or injured."

I have heard an array of excuses, from "I have a cold" to "I'm missing a sock" (this is an actual occurrence). However, let's be clear. The root cause of failure is that potential recruits do not measure up. They succumb either mentally to the pressure or physically to exhaustion or injury.

The required times are not overly demanding and do not represent a high level of specificity to a combat environment. This test serves to establish a gender - fair standard that can be easily replicated. It also allows physical training staff to identify those with genuine determination. After all, this is a job interview.

These initial screenings are crucial for long - term success in a military career.

Why You Need to Lift

For those considering a career as a tactical athlete (and military personnel are indeed athletes in their own right), weightlifting is essential. The common stress fracture is the most prevalent injury among young men and women undergoing training. Stress fractures, small fractures on the tibia, are painful and can derail a military career.

"Although I commend those who run over 10km daily, test the 2.4km run weekly, and train intensively at a local boot camp, they are actually undermining their chances. These individuals are setting themselves up for failure."

Stress fractures often result from inadequate preparation. While most recruits have some running experience prior to training, they are unaccustomed to the volume. They lack knowledge of proper training techniques to minimize injury risk while maximizing physical performance.

Although I admire those who engage in daily runs of over 10km, weekly 2.4km run tests, and intense boot - camp training, they are, in fact, jeopardizing their prospects. I have witnessed numerous individuals break down and seek rehabilitation. They sit before me, scared and tearful, wondering how they developed a searing pain in their shin. Surely, the countless hours of pavement - pounding in preparation for recruit selection and training have contributed to their setback?

Running is a repetitive plyometric exercise. In later military training, additional load will be added to this movement. Therefore, efficiency must be established before entering the military. To enhance efficiency and reduce injury risk, it is necessary to load the musculoskeletal system.

How You Need to Lift

The back squat is a movement I consistently recommend to my clients. This exercise not only enhances the muscle strength of the lower limbs but also benefits the skeletal system. By applying what is known as the minimal essential strain (one - tenth of the force required to fracture a bone) to the lower - limb musculature, we can stimulate new bone formation throughout the lower limbs. This, combined with the associated hypertrophic benefits that increase bone mineral density, can reduce the risk of stress fractures and optimize the likelihood of completing training.

"The squat is also directly related to the running motion. One screening tool for safely assessing plyometric capability is the ability to squat 1.5 times your body weight for 1 repetition and perform 5 repetitions in 5 seconds at 60 percent of your body weight." These are the same criteria I use when rehabilitating a patient following a tibial stress fracture.

Exercise Prescriptions

When preparing for the 2.4km run, the principle of "less is more" applies. Combining the squat and its associated markers with a well - structured anaerobic training program can enhance your chances of becoming a soldier while reducing the risk of injury.

Training in an anaerobic manner not only shortens training sessions but also yields greater benefits, such as an increase in VO2 max and enhanced fatigue resistance. Additionally, it can improve physical appearance through increased muscle mass and decreased fat.

Linear sprint work has proven effective as an anaerobic method in the rehabilitation context. It allows for intense training without the repetitive impact on the lower limbs, with adequate rest periods.

This training plan has demonstrated positive results, even for the demanding Parachute Regiment selection cadre:

Back Squat

• Perform 5 sets of 4 repetitions at 80% of the current 1 - Repetition Maximum (1RM).

• Apply a linear progression of 2.5 - 5kg per week to ensure safe adaptation.

Sprint Work

• Utilize a combination of modalities, including track, rower, and bike for sprint work.

• Perform 12 sprints of 200m each, totaling 2.4km, which directly relates to the 2.4km test.

• Employ a work - rest ratio of 1:1. For example, if a 200m sprint takes 40 seconds, rest for 40 seconds before the next repetition.

• Sprint sessions can be flexible. The distance can be adjusted while maintaining the same total distance, e.g., 6 sprints of 400m, with a 1:1 rest ratio.

These sessions can be conducted three times a week, with a 1RM squat test and a 2.4km run test every 8 weeks.

I have achieved proven results using this plan, including for the arduous Parachute Regiment selection cadre.

Set Yourself Up for Success

In conclusion, failing Army fitness tests is relatively easy, regardless of the country of residence. The training methods discussed here are utilized not only by tactical athletes but also by major sporting clubs worldwide. These methods test both physical and mental capabilities.

Remember, you are training to safeguard your life and the lives of others in combat. Do not be the individual who compromises the mission of a patrol or, worse, fails to participate in a patrol due to an avoidable injury.

Further Reading

• How to Construct an Effective Tactical Training Program

• Basic Training Breakdown: What to Expect When You Join the Military

• Military Special Operations: Do You Have the Mental Fortitude to Make It?

• New on Breaking Muscle Today

References

1. Baechle, T., Earle, R. (2008). Essentials of strength and conditioning. 3rd ed. Champaign: Human Kinetics. Pp94 - 119.

Photo Credits

• Photo 1 by MoD/MOD via Wikimedia Commons.

• Photo 2 by Photo: Lt Col John Skliros/MOD via Wikimedia Commons.

• Photo 3 by Photo: Sgt Mike Fletcher/MOD via Wikimedia Commons.

• Photo 4 courtesy of Shutterstock.