Over the years, the approach to physical training within the military has evolved to match the tactical demands of the modern soldier. To help you understand how to train, we've put together a typical 6-week program that can help you prepare.

Think you have what it takes to wear a uniform? It's time to test it.

Military Training Program

The evolution of the conflicts, the changes operated by our enemies forced our armed forces to modify their preparation in order to adapt as well as possible.

My father was a military instructor and was responsible for the physical training of his brigade. I remember when I had to pass my physical fitness test to be accepted into the army. I was fit and prepared. At this point, I had been doing strength training and running notably for almost 4 years.

Each specific job in the military requires a different approach to physical training. Each job has different physical demands. Each individual must maintain a certain level of physical fitness, but depending on your role, your regiment and your missions you will have to put in more work.

Certain times of the year always arouse great interest in the army. July 14, the anniversaries of major battles, the landing on the beach in Normandy...

Although some may be interested in history, as a member of the military you need to be more concerned about how you can become as strong as those who fight for our nations and ensure that we retain the freedoms we we're used to.

We have described below a typical 6-week program for an operational soldier. Different special forces units also have different fitness requirements. These units are required to maintain an exceptional level of physical fitness and it is not uncommon for them to travel great distances carrying heavy weights for example.

Week 1

Note: Only intense training days are listed here. Do strength training, swimming, or biking on "easy" days.

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First day

Physical fitness test

• Push-ups: Maximum in 60 seconds
• Abdominals: Maximum in 60 seconds
• Pull-ups: Maximum in 60 seconds
• Run: 3 km as fast as possible
• Swim: 100 meters non-stop using any stroke, without touching the side or bottom of the pool.

Forced march with a 12 kilo backpack: While carrying 12 kilos in a backpack, walk 5 km in 45 minutes on a road or 1 hour if you do it in the mountains. Wear boots your feet are used to with thick socks.

Second day

• Push-ups: 3 sets max in 30 seconds
• Run: 4 km at a moderate pace of 8-9 minutes
• Climb on a rope or pull: 3 sets to failure

Forced march with a 12 kilo backpack: While carrying 12 kilos in a backpack, walk 8 km in 1 hour and 15 minutes on a road or 1 hour and 40 minutes if you do it in the mountains.

Third day

Forced march with a 12 kilo backpack: 8 km in 1 hour and 15 minutes (along the road) or 1 hour and 40 minutes (in the mountains).

Week 2

First day

Forced march with a 30-pound backpack: 5 miles in 1 hour and 15 minutes (along the road) or 1 hour and 40 minutes (across the country).

Second day

• Push-ups: 3 sets maximum in 35 seconds
• Pull-ups: 3 sets max in 35 seconds
• Abdominals: 3 sets of maximum in 35 seconds
• Run: 8 km at a moderate pace of 8 to 9 minutes
• Squats: 3 sets of 50 reps with 15 kg backpack

Third day

Forced march with an 18 kg backpack: 15 km in 3 hours (along a road) or 4 hours.

Third week

First day

• Push-ups: 4 sets maximum in 40 seconds
• Pull-ups: 4 sets max in 40 seconds
• Abdominals: 4 sets maximum in 40 seconds
• Run: 5 km at a moderate to fast pace 7 to 8 minutes
• Squats: 4 sets of 50 reps with an 18 kg backpack

Second day

Forced march with a 15 kg backpack: 18 km in 4 hours (along a road) or 4 hours and 40 minutes.

Third day

• Push-ups: 4 sets maximum in 45 seconds
• Pull-ups: 4 sets max in 45 seconds
• Abdominals: 4 sets of maximum in 45 seconds
• Run: 10 km at a moderate to fast pace 7 to 8 minutes
• Squats: 4 sets of 50 reps with a 15 kg backpack

Week 4

First day

Forced march with a 20 kg backpack: 22 km in 4 hours (along a road) or 4 hours and 40 minutes.

Second day

• Push-ups: 4 sets maximum in 60 seconds
• Pull-ups: 4 sets max in 60 seconds
• Abdominals: 4 sets maximum in 60 seconds
• Run: 6 miles at a moderate to fast pace 7-8 minutes
• Squats: 4 sets of 50 reps with a 20 kg backpack

Third day

Forced march with a 50-pound backpack: 20 km in 4 hours and 45 minutes (along a road) or 5 hours 30 minutes.

fifth week

First day

Race: 5 km at a brisk pace of 6-7 minutes.
Swim: 500 meters of non-stop swimming, using any stroke except backstroke.

Second day

Physical fitness test

• Push-ups: Maximum in 60 seconds
• Abdominals: Maximum in 60 seconds
• Pull-ups: Maximum in 60 seconds
• Run: 3 km as fast as possible

Third day

Forced march with a 20 kilo backpack: 25 km in 4 hours and 30 minutes (along a road) or 6 hours.

The training program

Although the above program is typical more geared towards operational readiness, the distance and weight used is not intended for the untrained. Never run with a weight on your back; the risk of injury is enormous. Make sure you always wear good walking shoes.

We favor weighted plate carriers, which have a carbon fiber plate in the sole for optimal support. So now you know what it takes to be as physically strong as a special forces soldier, but are you brave enough to give it a try? Do you have what it takes?

Remember, only the strongest survive and for the bravest and most loyal, nothing is impossible.

To learn more about our programs, click here