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Kettlebell Getting in shape for military?

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berny

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Hi everyone!

I plan to join the military for a few years once I have finished my degree but I have neglected sports the past couple of years. Some calisthenics and yoga, a visit to the gym and maybe a short jog here and there. If everything works out in university I could join in mid January and because I would like to join the paratroopers and do something challenging and something I can be proud of I want to be in good shape before recruit training starts.

A friend of mine who uses KBs sold me his old cast iron ones and his copies of the ETK book+DVD 2 months ago and I started do do the PM. I really liked swings and TGU but I think I will need more running to get in good shape in time. I was planning to cut back on my barbell lifting and do something like this:

Mo: Squat, Press, Pull Ups
Tue: 1 mile hike to the top of a hill, swing-jog intervals, 1 mile hike back down the hill
We: Deadlift, Bench(warm up with push ups)
Th: 1 mile hike to the top of a hill, swing-jog intervals, 1 mile hike back down the hill
Fr: Squat, Press, Pull Ups
Sa: 1 mile hike to the top of a hill, swing-jog intervals, 1 mile hike back down the hill
Su: rest

My push up (~60) and pull up (~15) numbers are OK. The barbell lifts are slowly getting better (200 lbs bench, 260lbs squat for a triple and 365lbs deadlift) and I have lost a few pounds (210->200lbs). But running more than 2 miles or so is still pretty tough.

Does this make sense? Recommendations? I have read S&S but I don't think this would prepare me as well.

Thanks :)
 
You have ~3 months before you ship and a 2 mi run is "pretty tough"? You might want to rethink your timeline, postpone your entrance date and work on your aerobic capacity.

Just my two cents.
 
Hmmm. I'm inclined to agree with Al. I'm sure you could do alright in certain parts of the military, but if you "would like to join the paratroopers and do something challenging" I think it might be worth taking a few more months in order to set yourself up for success.

As far as your program, it might be worth doing more in the way of long slow distance work, but the best advice I can give you is to spend a little time with someone who has a history of preparing people for military service and selection, like @aciampa. Again, take the time now to set yourself up for success in the future. Excellence doesn't just happen.
 
When I joined the reserve military (Canadian military though) back in my youth I spent a lot of time running, doing pushups and chinups let alone all the judo I was doing. When I took the fitness test I'm proud to say that the nurses didn't believe the results - they hadn't seen anyone so fit or prepared before. This leads me to believe that they were just looking for people who could walk and breathe and weren't really expecting any kind of peak physical preparedness.
 
Bummer, but thanks anyway. :) On saturday I ran 2 miles in just under 15 mins and hoped 3 months and basic training(daily running) would be enough time to build good endurance.
And yeah, I will try and find someone with experience in this.

What would be a decent 2mile/3k 3mile/5k run time to aim for for a tall 200lbs guy? Should I simply use a running template (for 5k races for example) or mix things up with KBs?
 
When I joined the reserve military (Canadian military though) back in my youth I spent a lot of time running, doing pushups and chinups let alone all the judo I was doing. When I took the fitness test I'm proud to say that the nurses didn't believe the results - they hadn't seen anyone so fit or prepared before. This leads me to believe that they were just looking for people who could walk and breathe and weren't really expecting any kind of peak physical preparedness.
I am sure being able to walk and breathe is a good start, but I doubt I can get into the paratroopers (german Bundeswehr btw) with that alone ;)
 
Walking will be unnecessary as the parachute provides mobility for you. As for breathing - I guess you can't breathe that high up in the sky anyways. So I suppose neither walking nor breathing are requisite.
 
From my experience in the American military, a minimum expected 2 mile time for someone in a physically intensive, combat oriented job is 14 minutes or so. Some people might insist on a higher standard. If I can be picky about semantics for a second, don't get wrapped up in what is good "for a guy your size." The military has standards that must be met; your age, weight, height, etc is irrelevant. If you can't perform, you don't get the job.
 
From my experience in the American military, a minimum expected 2 mile time for someone in a physically intensive, combat oriented job is 14 minutes or so. Some people might insist on a higher standard. If I can be picky about semantics for a second, don't get wrapped up in what is good "for a guy your size." The military has standards that must be met; your age, weight, height, etc is irrelevant. If you can't perform, you don't get the job.
Got it. And yes, you are right, me trying to make excuses doesn't help the situation. Thanks.
 
@berny welcome aboard.

There have been other threads on the subject of military selection - use the Search feature and see if you can find some of them. I think you'll learn from reading them.

-S-
 
... I would like to join the paratroopers and do something challenging and something I can be proud of ...

First, serving in any capacity is something to be proud of.

Second, when I first joined, I was not in the best shape but my mind and perseverance took me everywhere I needed to go - so train that.

Lastly, there are a few good threads regarding the subject but I will add my experience here as well. Many programs work just fine as long as you stick to them but the one that had me in the best "shape" during my time was:

Mon: Deadlift, pull-up, sprint repeats
Tue: Bench press, dip, sprint ladder
Wed: Squat, 20-40min run or ruck
Thu: Clean, curl, sprint repeats
Fri: Press, tri-extension, sprint ladder
Sat: 60-90min run/ruck

For all the weights, I was working up to weight, then doing some back-off sets.
 
Thanks all :) I will do my best and try to heed your advice.

First, serving in any capacity is something to be proud of.
True. :) But I have always wanted to do something cool and become a paratrooper like my dad and uncle. 26 is the oldest you can be (at least used to be like that) and sadly I just turned 25 and I am out of shape :oops:
 
The US military is the most profesional, best equipped, best supported military force in the world. You're lucky to be able to get into it and it certanly does a lot of very important work!
 
The US military is the most profesional, best equipped, best supported military force in the world. You're lucky to be able to get into it and it certanly does a lot of very important work!
I am german and trying to get in the german Bundeswehr. Our military is small, broke, overworked and lacks a lot of equipment.;)
 
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@berny , I am answering this from the perspective of an American (USMC), so I am not sure of the exact training methodology of the German military. Please keep that in mind.

Personally, I would cut off a great deal of the barbell work, if not all of it. It isn't necessary to be fit and successful in the military, and can be a distraction for what you are doing. A great deal of your basic training will be strength-endurance rather than simply absolute strength focused. Hence everyone's concern for your running numbers. So keep that in mind.

Right now, your running ability should be your focus. Do what you need to, follow what will work to build your endurance and running speed. I can't suggest anything on this point. When I joined the Marines, I prepped by simply running. A lot. I know there are some good running plans out there, but I'm not conversant with them. But I have learned to appreciate @natewhite39 's knowledge, so I'd recommend you do pick up and examine Run Strong.

Beyond that, the bulk (not necessarily all, but the bulk) of your strength training can be accomplished with the calisthenic exercises. Push-ups, pull-ups, leg-raises, etc. Since you have the kettlebells, I'd continue to do the PM, or even better the improved approach to the PM that Simple & Sinister presents. In my opinion, if kettlebells had been around the US when I was prepping for my enlistment, I would have been better prepared focusing on KB than on barbell movements. As always, others' mileage may vary.

So in short, the tl;dr version:
1) Run. Do whatever you need to do to improve this, but focus on improving this.
2) Work in calisthenics and kettlebell movements.
3) Put the barbell training on hold, or minimize it. Deadlifts if you want, drop the rest until you can focus on the aspects of absolute strength that the barbell is designed to enhance.
 
@berny , I am answering this from the perspective of an American (USMC), so I am not sure of the exact training methodology of the German military. Please keep that in mind.

Personally, I would cut off a great deal of the barbell work, if not all of it. It isn't necessary to be fit and successful in the military, and can be a distraction for what you are doing. A great deal of your basic training will be strength-endurance rather than simply absolute strength focused. Hence everyone's concern for your running numbers. So keep that in mind.

Right now, your running ability should be your focus. Do what you need to, follow what will work to build your endurance and running speed. I can't suggest anything on this point. When I joined the Marines, I prepped by simply running. A lot. I know there are some good running plans out there, but I'm not conversant with them. But I have learned to appreciate @natewhite39 's knowledge, so I'd recommend you do pick up and examine Run Strong.

Beyond that, the bulk (not necessarily all, but the bulk) of your strength training can be accomplished with the calisthenic exercises. Push-ups, pull-ups, leg-raises, etc. Since you have the kettlebells, I'd continue to do the PM, or even better the improved approach to the PM that Simple & Sinister presents. In my opinion, if kettlebells had been around the US when I was prepping for my enlistment, I would have been better prepared focusing on KB than on barbell movements. As always, others' mileage may vary.

So in short, the tl;dr version:
1) Run. Do whatever you need to do to improve this, but focus on improving this.
2) Work in calisthenics and kettlebell movements.
3) Put the barbell training on hold, or minimize it. Deadlifts if you want, drop the rest until you can focus on the aspects of absolute strength that the barbell is designed to enhance.
Thanks Swann, I will try to use your advice. I knew that my lack endurance was a weakness but thanks to you all I now know that I was too optimistic. Well, I will do my best and see were I am at the end of the year. :)

As far as I know you are evaluated at the start and end of basic training (3 months) before you can go to infantry school to start training to become a para (if you are qualified ofc) and once you have finished infantry school you start the actual jump training. I am pretty sure training standards aren't as high as they are in the USMC but a lot of guys that aim for specialised units go the para route and there aren't that many para units to begin with. My dad served when we had the draft and at the end of infantry school they had to run 2km (1 1/4mile) with ~35lbs of gear (12kg pack + G3 rifle) in 9 minutes (going by memory!) to actually be allowed to go earn the jump wings.
 
Thanks Swann, I will try to use your advice. I knew that my lack endurance was a weakness but thanks to you all I now know that I was too optimistic. Well, I will do my best and see were I am at the end of the year. :)

As far as I know you are evaluated at the start and end of basic training (3 months) before you can go to infantry school to start training to become a para (if you are qualified ofc) and once you have finished infantry school you start the actual jump training. I am pretty sure training standards aren't as high as they are in the USMC but a lot of guys that aim for specialised units go the para route and there aren't that many para units to begin with. My dad served when we had the draft and at the end of infantry school they had to run 2km (1 1/4mile) with ~35lbs of gear (12kg pack + G3 rifle) in 9 minutes (going by memory!) to actually be allowed to go earn the jump wings.

Sir, is there a recruiter you could talk to in order to get a better idea?

If there are a lot of guys that aim for specialized units like the Paras, and there aren't that many Para Units, wouldn't that mean you would have to compete against them in order to be considered for Para?
 
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