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12 Tips For Training Like An Army Soldier

With a little hard work, you too can make the cut. Find out more at

1. Start with a dynamic warm-up.

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Start with a warm-up that increases in intensity to prepare for your first exercise. Also, end with a cool-down that helps slow your heart rate to reduce soreness. This helps to achieve an effective workout and prevent injuries caused by exercise.

2. Maximize strength and endurance.

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You should begin each workout with multi-joint exercises (squats, deadlifts, etc.), followed by additional exercises (lunges, pull-ups) that supplement your primary lifts in order to maximize results.

3. Go foot marching.


Foot march training is an important part of any Soldier’s fitness regimen, but can also be a great cardio/strength exercise for someone looking to reach an above-average fitness level. A good starting point is carrying 25% of your body weight for a mile, gradually increasing either the weight OR mileage each week, and always making sure you have enough water while you are out enjoying nature!

4. Monitor your heart rate to train with objectivity.


Cardio training helps accelerate the rate at which oxygen is delivered throughout your body to improve muscle activity. Monitoring your heart rate allows you to hit and maintain your body’s target heart rate (THR). Find your THR here. A variety of cardio is recommended, but if you can only do one cardio session a week, it should be speed training with a THR of around 85%.

5. Maintain a 1:2 "work-to-recovery" ratio.

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Speaking of cardio’s not advisable to push yourself to exhaustion in one sprint. To improve endurance, walk/rest for two units more than your sprint. (So if you sprint for 30 seconds, you should walk/rest for 60 seconds, then repeat the process.)

6. Don't be competitive when you're stretching.


Some people are more naturally flexible. So when you're working out with a buddy, don't try to match the depth of every stretch. Your stretches should be challenging but comfortable in order to supplement your body's recovery before and after exercise. Remember flexibility improvement is best achieved with “warm” muscles at the end of each workout.

7. Stability training enhances overall performance.


Training your core (torso/hip muscle groups) helps to improve your form when working out other muscle groups. A stable core will help enhance your overall performance, as well as your day-to-day mobility and health. Find out more here.

8. Prep meals to help hit caloric goals.

The United States Armed Forces supplies three ready-to-eat meals a day. This is a good practice in order to hit any calorie goals for your fitness regimen. Having prepared meals helps you control

portions, nutrient timing, and steer clear of fast, less healthy meals. For

optimal performance, your daily caloric intake should match your activity

level, making sure to properly fuel your body pre and post activity.

9. Do quality reps over quantity.

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Your form is always going to be more important than the sheer number of reps you perform. Work out with a buddy and help each other to perform the perfect rep before moving on to heavy weights and/or high reps.

10. Calculate how much water you should be drinking.


Sweat is vital for controlling body temperature while participating in prolonged exercise. In order to replace the water lost through sweat, it's recommended you drink at least 75% of your body weight in ounces and one serving of sports drink when doing strenuous activity that lasts longer than 60 minutes.

11. Vegetables are as important as proteins.

Protein-rich foods are important components in muscle growth, but that doesn't mean you should skimp on your vegetables. The fiber and nutrients found in vegetables are important for vitamin intake and your overall health. A healthy body will always have more energy to get and stay fit.

12. Use your own body weight with some calisthenic training.

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A lot of workouts are based on lifting heavy weights. But utilizing your own body weight is a great way to build muscular endurance, balance, and mobility in one swoop (which is better when training for sports or other physical activity). Incorporate calisthenics into your workout to benefit from the extra challenge.

Consult with a medical professional to decide what exercise is safe and healthy for you.