11d • tactical fitness
Get Stronger for the Common Fitness Test Lift: Hex Bar Deadlift
Over the last decade, military fitness tests have evolved from purely calisthenics and cardio testing to incorporating weightlifting, including the bodyweight bench press and the hex bar deadlift. The Army Fitness Test includes the hex bar deadlift, heavy farmer's walks, and weighted sled pulls as part of its test of strength and power. Weight vest pull-ups and deadlifts have also been added to the Navy Human Performance Test (HPT). Additionally, the Air Force Operator Fitness Test (OFT) includes deadlifts and other dynamic power events, such as broad jumps and shuttle runs. They all still have cardio components of timed runs (1.5, 2, and 3-mile distances). The Navy HPT and the AF OFT also include swimming.
The Marine Corps also has a Combat Fitness Test, but uses military-applicable sources of weight, such as ammo cans and people to carry, rather than actual weight equipment. Regardless of the branch of service, depending on your job, you may be required to lift weights or carry a load in a military fitness test. Learning how to strength train is a must.
A Classic Lift Cycle (5/3/1) to Get Stronger
If you are solid in your calisthenics and cardio, your lack of strength training may become apparent in these new military fitness tests. To make the most of your training time, consider learning the techniques of the lifts and applying the 5/3/1 cycle to that lift. The good news is that the tests mentioned above all require a 3RM (3 Rep Max). This means that you lift as much weight as you can for 3 reps. The reason I like this workout is that it helps you get stronger in all three rep ranges (5RM, 3RM, and 1RM). It works like this:For this weight-lifting goal, you can change the 5/3/1 to a 5/3/3 if you prefer not to do the 1RM section of the workout. Try this cycle for 4 weeks and practice the lift you want to improve 1-2 times a week with heavy lifts. Here is how the cycle works:
First, determine your training max (TM), which is about 85-90% of your one-rep max
- Week 1 (5 reps week): Perform 3 working sets using 65% of your TM for 5 reps, 75% of your 1RM for 5 reps, and 85% of your TM for 5+ reps. This is tough to do. You have the choice to either stop at 4 reps or decrease the weight to achieve 5 reps, especially on the third set. The goal for this week is to lift heavier weights than normal, while also mastering the technique. Get coaching to ensure you are ready to go heavier.
- Week 2 (3 reps week): Perform 3 working sets: 70% of your TM for 3 reps, 80% of your TM for 3 reps, and 90% of your TM for 3+ reps.
- Week 3a (1 rep week): Perform 3 working sets: 75% of your TM for 5 reps, 85% of your TM for 3 reps, and 95% of your TM for 1+ reps.
- Week 3b OPTION (3 rep week again): Since your goal is to do as much weight as you can for 3 reps on your fitness test, consider repeating the 3RM week (a little heavier by 5%TM) instead of doing the 1RM week for week 3.
- Week 4 (Deload week): Perform 3 working sets: 40% of your TM for 5 reps, 50% of your TM for 5 reps, and 60% of your TM for 5 reps.
- Week 4b OPTION (Deload Week): Another option is to focus on the other events of the fitness test you have to take with more higher repetition calisthenics, faster runs, and cardio events. Add in a few sets of deadlifts on your leg day, but nothing difficult to focus on technique.
- Week 5: Test your new 3RM. If you feel you need to repeat the cycle above, do so with the new theoretical max for the weights each week. Week 5 will now be week 1 again from the above cycle.
Since you are also trying to improve or maintain higher repetition calisthenics and cardio events, you may feel better about adding the deadlift to either your leg days, followed by mile pace running, or your upper body pulling days, followed by fast-paced sprinting and agility-type running. Part of preparing for these tests is getting accustomed to incorporating these events into your workouts.
For other events of these fitness tests, you still need to focus on muscle stamina as maximum repetitions are needed. The same applies to cardio events; you need to be fast and maintain the pace for the distances tested, depending on the branch of service. So, this is not just a lifting month; you still need to maintain or work to improve all the other events of the test.
Throughout the shift from "military fitness" to "tactical fitness," the StewSmithFitness.com article section has consistently produced valuable resources for the "tactical athlete," encouraging them to view themselves as genuine athletes equipped to meet the physical and mental demands of their challenging careers.
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Get Stronger for the Common Fitness Test Lift: Hex Bar Deadlift
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Veteran - Stew Smith (former Navy SEAL) helps military, law enforcement, and firefighter candidates and recruits succeed with coaching and programs.
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