British Army To Change Fitness Tests (Finally)

                 

As the US Army changes it's Fitness Tests the British Army are likely to follow suit.

As exercise science has advanced, so has the Army’s understanding of the beloved push-up, and its controversial cousin, the sit-up.

Rather than efficient measures of core and upper body strength, two attributes absolutely valuable to combat readiness, the service now recognizes that they both measure muscular endurance.

I would add that "feet held" sit ups create tight hip flexors and are the catalyst for the epidemic of lower back pain we see in the Military.

The British Army is following the American Army and finally reviewing the tests that have stood the test of time:

1.5 mile run

2 mins Max effort Press Ups

2 minutes Max effort Sit Ups

For as long as there has been an Army Physical Fitness Test, experts both inside and outside of the Army have known that the three events therein did not really measure how a soldier would perform in the Army’s most essential environment: COMBAT!

But it was easy to train for and easy to administer, so it endured, despite protestations that push-ups and sit-ups measure the same thing, MUSCULAR ENDURANCE, and not strength, agility or any other domain of fitness.

After decades of back and forth over how to improve not only how the Army tests soldier fitness, but how it fosters physical wellness and prevents costly injuries, the service is charging toward a new era of readiness with not one but two new tests.

US Army

SIX EVENTS

Deadlift: 

With a proposed weight range of 120 to 420 pounds, the deadlift event is similar to the one found in the Occupational Physical Assessment Test, or OPAT, which is now given to new recruits to assess lower-body strength before they are placed into a best-fit career field. The ACRT will require Soldiers to perform three deadlifts (only one in OPAT) and the weights will be increased. The event can simulate picking up ammunition boxes, a wounded battle buddy, duffel bags or other heavy equipment.

-Standing power throw: 

Soldiers toss a 10-pound ball backward as far as possible to test muscular explosive power that may be needed to lift themselves or a fellow Solider up over an obstacle or to move rapidly across uneven terrain.

-T-pushup: 

In this event, Soldiers start in the prone position and do a traditional pushup, but when at the down position they move their arms outward and then back in to do another pushup. This allows for additional upper body muscles to be exercised.

-Sprint/drag/carry: 

As they dash 25 meters five times up and down a lane, Soldiers will perform sprints, drag a sled weighing 90 pounds, and then hand-carry two 40-pound kettlebell weights. This can simulate pulling a battle buddy out of harm's way, moving quickly to take cover, or carrying ammunition to a fighting position or vehicle.

-Leg tuck: 

Similar to a pull up, Soldiers lift their legs up and down to touch their knees/thighs to their elbows as many times as they can. This exercise strengthens the core muscles since it doubles the amount of force required compared to a traditional sit-up. 

2-mile OR 2 Km run:

Same event as on the current test. However, run scores are expected to be a bit slower due to all of the other strenuous activity. 

The Tests have not been finalised yet, but the Bulletproofbodies team will keep you posted!

This is finally the change we have been campaigning for for so many years.

Functional Fitness here we come.

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Are Burpees the best exercise for the Military?

                         

You haven't done a genuine high intensity workout until you've tried a burpees exercise routine. Yea, the name is kind of odd, but the results after a set of these are usually astounding. The burpee is one of those exercises that you'll find commonly used in prisons since they're intense and don't require any equipment. Just your own body weight should do the trick.

What The Heck Is A Burpee?

For a physical exercise that's so incredibly draining, it sure does have a strange name. But don't kid yourself. These things will give you a serious workout regardless of your fitness level.

A burpee is a full-body exercise designed to give the participant a cardiovascular and strength-training workout simultaneously and is a combination of a full body squat, push-up, and vertical jump. This is often called the "ultimate exercise" because of how many muscles are used in the process, however not many people have actually heard of it.

I have a theory as to why this is. The reason you may not have heard about a burpee workout is probably because it doesn't cost a dime to you! Since nobody's getting rich off of it, nobody wants to talk about it, but this is definitely one of the unsung heroes of exercise that you might want to give a try.

A burpee is performed in 5 steps:

1. Drop down to a squat with your hands on the floor.

2. Kick both feet out behind so you're in a push-up position.

3. Do a push-up.

4. Bring your feet back under you in squat position with hands on the floor.

5. Jump into the air while clapping your hands over your head.

Burpee Exercise Benefits

The main benefit of a burpees exercise routine is the ability to combine your aerobic and strength workout into one exercise without the aid of any sort of equipment. Since it's partly a cardio workout you'll be helping your heart, improving your bodily oxygen flow, and feeling more energetic during the day. You'll actually be getting a more intense cardio benefit in 15 minutes of burpees than you would in 30 minutes of jogging.

Burpees are also a resistance training workout that causes continuous muscle contractions that will improve muscle strength and endurance. You'll even hear people complaining that their abs feel sore after working out. So, it's good core workout too!

Because of its original movement combinations it's known as one of the best exercises to lose body fat, gain muscle, and look more lean in the least amount of time. Not even having the lowest calorie alcohol on the weekends can do that. You'll find similar full-body, calorie-burning exercises in Turbulence Training and Visual Impact Training.

You Can Vary It Up For Lower And Higher Intensity

Don't feel like you have to take this exercise as it's presented because it's easy to make minor alterations that'll fit your current athletic ability. For instance, if the common burpee as I've described appears too difficult, why not eliminate the push-up? If that's even too difficult, you can simply stand up erect instead of jumping vertically at the end of each repetition.

Oppositely, if things appear a little too easy for you, there are adjustments you can make to amp up the difficulty. One thing you can do to increase training difficulty in any exercise, not just burpees, is to put on a weight vest while doing your sets. You could also hold a light medicine ball or dumbbells, and believe me, you'll want the weight to be light.

Burpees Exercise Workouts Are Bound To Make You Sweat

A typical burpee routine consists of as many repetitions as you can complete within 30-60 seconds. As you continue to build endurance and strength, you should notice your repetitions increase in that time frame.

It's actually very puzzling as to why this exercise is hardly ever mentioned in weight rooms or in training videos when the burpees exercise benefits are so numerous. Like I've said, I think it's because exercise product creators can't find a way to make money on something that's effective and free so they keep it under wraps.

If you like to exercise and you want a strong combination of cardio and strength training that'll start tricking your metabolism and melting away calories, burpees are great. Just don't forget to stay adequately hydrated since you'll be sweating like a maniac.

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British Army Press Ups, how do a thousand!

                     

Push-ups, or press-ups as they are commonly referred to as in England, are a great exercise / workout which can be performed virtually anywhere. Whilst most people think that push-ups solely work the arms, they in fact are more of a whole body workout. The arms are intensely worked with the tricep, bicep and shoulder muscles all in action during the push-up motion. Performing the push-up movement also works the abdominal, back and leg muscles.

There are numerous styles of press-up which can be used to add variety to a workout and to target specific muscles groups. These include 'Diamond Grip', 'Wide Grip', 'Narrow Grip', 'One Armed', 'Clapping', 'Elevated' and 'Dive Bomber' push-ups to name but a few. The fact that all these push-up exercises can be completed with very little or no equipment, and with only a small amount of space required means that they perfect 'anytime' workout.

For 'The One Thousand Push-up Challenge' we will concentrate on standard press-ups. Whilst a standard push-up may vary in some people's interpretation, for this challenge they should be performed as follows:-

1) Lie, chest to the ground, with your hands level to your shoulders and slightly out to the side. Palms are flat to the floor and feet together and parallel.

2) Looking forward push upwards off the floor. The palms of your hands must remain in the same position and your body should remain virtually straight, keeping your legs straight and toes tucked under your feet.

3) As your arms straighten, exhale and pause briefly.

4) Return to start position by slowly lowering your body towards the floor. Keep the palms of your hands fixed in the same position and your body straight with feet together. Your chest should briefly touch the floor before pushing upwards again.

5) Repeat the above movement in a fluent and continuous movement.

Now that we are all clear on how a standard push up should be performed, let's move on to the challenge. The aim of the challenge is to complete one thousand press-ups as quickly as possible. This is an extreme challenge which will test your strength, stamina and mental resolve. The best way to approach the challenge is by splitting the 1000 push-ups into manageable sets with a rest period in between. It will probably take you a number of weeks to build up to the 1000 press-ups, even with long rest periods. Once you achieve this landmark your aim should be to reduce your rest period time and / or increase the number of repetitions in each set. An example of how this could be achieved is shown below:

Week 1: 50 sets x 20 repetitions / Rest period per set = 4 minutes

Week 2: 50 sets x 20 repetitions / Rest Period per set = 3 minutes

Week 3: 40 sets x 25 repetitions / Rest Period per set = 3 minutes

Week 4: 40 sets x 25 repetitions / Rest Period per set = 2 1/2 minutes

Week 5: 40 sets x 25 repetitions / Rest Period per set = 2 minutes

Week 6: 33 sets x 30 repetitions / Rest Period per set = 2 minutes

Week 7: 33 sets x 30 repetitions / Rest Period per set = 1 minute

Week 8: 25 sets x 40 repetitions / Rest Period per set = 1 minute.

The above is for illustration purposes and it is up to the individual how they attempt the 1000 press-up challenge. Should you feel faint, dizzy or unwell during this workout you must stop immediately.

Take the One Thousand Push-up Challenge today at the home of sport and fitness challenges.

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