Military and boot camp training is grueling. After all, these soldiers are the backbone of the country, protecting us from foreign and domestic conflicts and threats. They not only have to have a strong physical base before joining the armed forces (in order to get through military training), but they have to be in perfect physical condition to save their own lives, the lives of their fellow soldiers and the lives of innocent civilians. Whether you are interested in joining any branch of the armed forces of Pakistan or you just want a taste of what they go through, read on.
Before being admitted as a recruit, an individual has to go through a basic fitness test in order to qualify to become a recruit. This fitness test usually includes a run, push-ups, sit-ups and pull-ups, all in a specified time. The run is usually 1 mile (1.6 km) in a maximum time of 6:30. You should be able to do 100 push-ups and 100 sit-ups, and a minimum of 15 pull-ups. You must prepare for the physical fitness test, and here we will tell you how you can do that.
Push-ups – Proper push-ups are the key to more push-ups. Placement of the hands should be just greater than shoulder width directly under your shoulder when in the UP position. This will better distribute the muscular involvement between the arms (triceps), chest and shoulders. When your hands are placed wider apart, you work out your chest more while closer placement of hands work the triceps and shoulders more. Bend your elbows and lower your chest to 2 inches above the ground.
Sit-Ups – Usually during a military fitness test, an instructor holds your feet. Lay on your back, with your knees bent and feet flat on the floor. Sit up by flexing your stomach muscles with your hands crossed over your chest and touch your elbows to your knees. Relax your abs and let gravity take you down. The slower you go back, the harder it becomes to keep going. Set a pace that will allow you to complete the necessary repetitions. You should set a pace, for instance, of 20 sit-ups for every 30 seconds, which will allow you to accomplish 60-70 sit-ups. The best way to get better at sit-ups is to practice with timed sets of the above and a goal pace for 1:00 or 2:00 test periods.
1.5 or 2 Mile Timed Run – Running is another pacing exercise that requires practice. You need to run for 5 or 6 days a week to become an above average runner. When you are running, ensure you are breathing properly, by deep inhaling and exhaling (no shallow breaths). Also, don’t stomp your feet, instead your feet should hit the ground in a heel-toe rolling manner.
Pulls-ups – Pull-ups are the ultimate exercise to test upper body strength. Your hand should have proper grips on the bar and forearms should be perpendicular to the bar. Your biceps and back muscles should be utilized for their pulling power. The proper pull-up requires your palms to be facing away from you and your hands should be just greater than shoulder width apart. Pull your chin over the bar and simply drop back to the starting position with your arms straight and biceps relaxed. This is again an exercise in which you should pace yourself but at the same time drop as fast as you can. The slower you drop down, the harder it becomes.
If you want to train like a soldier, or if you want to become a soldier, these are the basic exercises you must master.