Could You Pass The Army’s New Fitness Test?
Since the Carter administration, the Army has tested fitness with two minutes of pushups and situps and a 2-mile run. “That test measured endurance but failed to assess strength, power, speed, and agility, all of which are also critical on the battlefield,” says Michael McGurk, director of research and analysis directorate at the U.S. Army Center for Initial Military Training. His team spent years redesigning a new combat test. It’s 81 percent predictive of how a soldier will perform field tasks and also a great test of functional fitness. 1st Sgt Diamond Ott, 37, with the 1st Cavalry Division based at Fort Hood, is helping build stronger, more durable men and women. Take his fitness advice and see if you have what it takes to ace the proposed new combat test!
Benedict Evans
1st Sgt, Diamond Ott
About my name: My mom was a big fan of Neil Diamond.
Home is American Samoa, born and raised. My first sport was soccer.
When I joined the Army, we ran a lot and did the basics: pushups, situps, drills. The new fitness test is more well rounded.
I deployed to Afghanistan in 2012 and we had some downtime, so I started training more in the gym. I set a goal to bench press 315 pounds. I nailed it before the tour ended. That’s when my fitness journey started. I wanted to see what else I could push my body to do.
I was 155 pounds in 2012. Now I’m 180. My goals are to deadlift 520 pounds and bench 420. My current 2-mile run is under 15 minutes.
Benedict Evans
What soldiers ask most? “Help me lose fat.” I say, “Assess your diet. Eliminate the worst foods—soda, fried stuff, processed carbs. But take it slowly. Cut one thing every few weeks. Don’t be too strict. And keep training.”
In the military, it’s about more than just fitness. Of course you need functional strength to do the job, but it’s also the discipline, learning to be proficient, and preventing injuries.
There are 135 soldiers in my company. I want them to see me, to emulate my fitness.
We do cardio three times a week. Every week is different. Monday may be a 3.5-mile tempo; Wednesday we might do sprinting drills. Friday could be a cohesion run, calling out the cadence to keep soldiers in step. I’ll say, “Who leads the way?” They reply, “Me.” “Who is motivated?” “Me.” “Who is fired up?” “Me.” The louder they are, the shorter the run.
On Tuesday, we focus on upper-body work—all kinds of pushup drills, pullups, overhead lifts with med balls and sandbags. It’s 40 seconds on, 20 off, four rounds, 10 exercises. Thursday we hit the obstacle course for high-intensity training, plus legs. We’ll conduct grass drills and guerrilla drills, which incorporate body-weight squats and lunges.
Benedict Evans
On deployments, I organize fitness competitions. It builds camaraderie and is a way for the soldiers to see where they’re at and then set new goals.
15-minute workout: Do 2 pushups, shuffle to the right on your hands and feet, and do 2 more pushups. Shuffle back to the left; do 2 more pushups. Jump up and do 2 tuck jumps (raise your knees high). Bear-crawl 10 feet. Repeat.
A great core move? The dragon flag, courtesy of Bruce Lee. Lie on your back with your arms behind your head holding a pole. Bring your knees to your chest, raise your lower back, push your legs up vertically, and lock your hips. Float down slowly. Work up to 3 sets of 5.
Instagram: @diamondcut_fitness
WORKOUT
The Army’s new combat readiness fitness test
T.M. Detwiler
1. 3-Rep MAX Hex Bar Deadlift
TESTS Raw strength
Push your hips back and bend your knees to grab the handles. Maintain a flat back
as you stand, pause, and then return the bar to the floor. Do 2 more reps.
Basic: 120–229 LB
Strong: 230–349 LB
Elite: 350-400
T.M. Detwiler
2. T-Stop Pushup
TESTS Upper-body endurance
Start prone. Do a pushup; lower yourself to the floor. Throw your hands out to your sides. That’s 1 rep. Go for max reps in 2 minutes.
Basic: 15-30
Strong: 31-60
Elite:61-80
T.M. Detwiler
3. Leg Tuck
TESTS Core, grip, and stamina
From a hang, flex at the elbows, hips, and waist, and raise your knees to touch your elbows. That’s 1 rep. Return to a hang. Go for max reps.
Basic: 3-5
Strong: 6-13
Elite:14-25
T.M. Detwiler
4. Standing Power Throw
TESTS Total body explosive power
Hold a 10-pound medicine ball, squat, and throw it over your head as far backward as you possibly can. Measure the distance in centimeters.
Basic: 350-799
Strong: 800-1,199
Elite: 1,200+
T.M. Detwiler
5. 250-meter Sprint/Drag/Carry
TESTS Speed, power, and stamina
All events are 25 meters out and back for time: (1) sprint, (2) 100-pound sled drag, (3) sprint, (4) two 40-pound kettlebell carry, and (5) sprint.
Basic: 3:00-2:10
Strong: 2:09-1:50
Elite: 1:49-1:30
T.M. Detwiler
6. 2-mile Run
TESTS Endurance and grit
Run a flat 2-mile course as fast as possible. Record your time in minutes and seconds.
Basic: 21:00-15:30
Strong: 15:29-12:45
Elite: 12:44-11:30
The article The New Army Fitness Test originally appeared on Men’s Health.
From: Men’s Health US
