How to Train Like a Marine at He's Fit

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How to Train Like a Marine

Posted March 1, 2008 at 03:00 PM by Martin Kennedy

Section: In The News, His Fitness, Cardio Training, Strength Training, Alt. Therapies, His Health, Physical Health

marine The fitness standards favored by the world’s most technologically advanced military force are very specific and particular: 3 pullups and 50 crunches, and run 3 miles in less than 28 minutes. If you can complete this, you’re ready for battle with the U.S. Marines. However, in 2003, after a number of injuries in the Middle East, the Marines took another look at their fitness standards.

Specialists designed a workout that combines the latest training techniques and exercise-science research with the rigors of modern warfare. A recent article in Mens Health takes a closer look at what you should do to train like a marine. Here are some of the key components:

1) Train like an athlete. Start your workout with one of their favorite total-body power exercises, like the sandbag swing. But use a light dumbbell instead, as shown in the workout poster. Do 20 reps and then sprint for 40 yards. Rest 1 minute and repeat.

2) Strive for a harder core. Shed the spare tire and sculpt a harder core. Instead of holding weights at your sides as you lunge, try holding a barbell overhead. “When the weight is farther from your center of mass, your core works harder to stabilize it,” says Staff Sergeant Brandon Millsaps, a combat-conditioning instructor and USA Weight-lifting-certified coach.

3) Take pride in your technique. Stand tall with your head up and shoulders back. When pressing yourself up in a squat or deadlift, lead with your chin. This keeps your hips properly aligned and reduces injury risk, say researchers at Miami University of Ohio.

4) Don’t allow weak spots. The Marine Corps is in the process of designing its new “combat fitness test,” but you can use the series of drills to measure your overall fitness. Then consult the workout poster for a 4-week program that can help you improve your score.

Research sources and for more information: [picture]