A method developed by the Anglo-Saxon military claims to reach the state of sleep in just 120 seconds. This is how you can do it More than 4 million people in Spain suffer from chronic insomnia , according to data from the Spanish Neurology Society, which also points out that between 25% and 35% of […]
Looking to go one step further with your training? Then maybe this military training in the gym is what you are looking for since we are convinced that after the first round it will take your breath away.
Although this circuit is inspired by military training, we ask you to understand that we have had to adapt it since most people do not have mud pools in their gyms, nor fences with barbed wire to slide under, to give some examples of materials used by the military.
The training will be divided into three sections corresponding to three different muscle groups; legs, core, and torso.
The ability that a soldier must-have in the legs is out of the ordinary since this must not only compose strength or resistance but also must have great balance and amazing coordination.
For all this, in addition to the exercises that we are going to recommend later, it would also be a very good option for you to include rope jumping in all its variants, mobility work, and exercises with bosu as part of your warm-up to work on all skills.
The deadlift is the king of leg exercises in military training, and although this is usually done with a wheel, there is no problem if you do not have it and want to work it with bars or dumbbells.
The ability of this exercise to affect the hamstrings is incredible, and for this reason, we advise you to work it both in low ranges, prioritizing strength, and in slightly higher ranges, prioritizing hypertrophy and resistance.
1.2. Dynamic strides
Another of the most common exercises among the military is the stride, since, unlike squats (which also affect mainly the quadriceps), these are more versatile because they do not need a cage and also reduce the bilateral strength deficit.
One of the movements that are not usually lacking when the military arrives at the gym is the press, and they do not usually work it precisely with little weight.
The core or “nucleus” is the central zone of all military. This allows them to remain stable during their movements, and that is why the priority they give to this muscle is superhuman.
We really advise you to warm up these muscles with a couple of series of planks and inverted bridges before getting to work, because the exercises are not exactly easy to carry out.
2.1. Dragon flags
The dragon flags are one of the favorite exercises of the military, and these sometimes even hit each other while doing them or increase the time under tension of the eccentric phase to real madness.
It is true that, although this exercise is complicated, its ability to involve the core throughout the movement is enormous, so we recommend that you try it, but only if you are sure.
2.2. Ab wheel or abdominal wheel
The abdominal roller or ab wheel is one of the ways to work the core that has gained more strength in recent years. And it is that it allows you to work the abdomen a lot, investing very little time; it is a very efficient exercise.
The mistake that many people make during this exercise is that they lose the neutrality of the spine when at all times it should remain intact, with a physiological alignment.
2.3. Hanging leg raises
Although this exercise does not seem particularly recommendable to me because of the spinal flexion it implies, many military personnel include it in their training.
The problem, in this case, is that the vast majority of people do it poorly since instead of working from the point where the legs are already bent at 90º (thus removing the involvement of the hip flexors, which are already by themselves they are usually shortened, and giving it to the abdomen), they make the complete route, from when the legs hang until they touch the bar, or even reaching only 90º and thus eliminating the most effective part for the abdomen.
Even so, even if these people work this exercise, remember that exercises such as planks or the bird dog do not involve a spinal flexion and also allow you to develop the abdomen.
And we got to the part that many people were waiting for; torso.
For a military man, it is crucial to have a developed torso, since many times the work of the muscle groups that form it is very demanding, and therefore both the arms, the pectorals, and all the back muscles must have a great capacity to generate considerable force and resistance to fatigue.
The chin-ups are an exercise present in any military training ground (much more than the rows), since they are simple to perform in terms of material, it is relatively easy to progress in them, and they exceptionally involve the back muscles.
To do them correctly remember to maintain a correct scapular retraction and do not lose the alignment of the spine.
3.2. Press bench
The bench press and its variants (with dumbbells, declined, with supine grip, inclined …) are very common movements in all military gym routines.
In other articles, we have already taught you how to do a bench press. So we simply recommend that you choose the one that you consider best suited to you.
The parallel dips are an exercise that allows you to work with your body weight and considerably develop the muscles of your pectorals and shoulders.
In any case, if your idea is that this exercise affects the pectorals, lean forward to do them since in case of executing them more vertically they would affect the triceps with more priority.
3.4. Military press
The military press is the exercise that most engages the shoulders. Although the military usually does it sitting and with dumbbells, you can do it standing and with a bar without any problem if your technique is correct and if your gym allows it. Just remember to avoid creating an excessive lumbar curve that will support the weight of the bar when you push up.
At this point in the article, you will have noticed that we have not included repetitions, nor series, nor rest times, nor weekly frequency, and calm down because we are aware.
The reason we are not including this data is that this military training is really demanding. So our advice is that you give the minimum necessary, not the maximum possible.
If you consider that three series per exercise is enough to progress without breaking down, then this is your number, but if on the contrary, you are more experienced you can include more load, more repetitions, more series, more frequency, or less rest time to continue making progress. The ways to improve are many but at the end of the day. It is you who must decide how you adapt to your training.
If your goal is to develop maximum strength, we recommend that you increase the load, decrease the number of repetitions and increase the rest time between sets, and if your goal is to improve your cardiorespiratory fitness. We recommend that you do the opposite.
Another good option is to alternate workouts, focusing work on strength in certain weeks, and prioritizing resistance during others.
In short, we hope you enjoy this military training, but above all prepare and warm-up well before starting it because we assure you that the selection of these exercises will make your work like never before.
You may also like to read this article, 10 most powerful armies in the world