Ruck, Run, Repeat: Get Army Strong with These Functional Fitness Tips

September 10, 2024 3 min read

The British set the bar when it comes to training our forces, being some of the best in the world, not just physically, but also mentally, maintaining discipline and motivation when it matters most. It’s no wonder a lot of the other world’s forces try to emulate and use the selection processes from the Royal Marines and SAS as a template for their own recruitment. A lot of this is down to functional training, whereby you exercise in a simulated environment that can be used practically. It’s not just about picking up weights and putting them down again, like most gym-goers would do day in, day out. It’s about conditioning your body for real-life scenarios when things get physically demanding and you need to be able to get through it.

This is why rucking and HIIT are the cornerstone of the physical training process for the armed forces. You need to be strong but also agile, making these forms of exercise perfect for that very reason.

What is Functional Fitness and Why Do Soldiers Train This Way?

Definition: Functional fitness focuses on exercises that improve everyday movements, strength, and endurance.
Military Focus: In the armed forces, functional fitness is crucial because it prepares soldiers for tasks like carrying heavy gear, climbing obstacles, or running long distances.
Benefits: Training this way builds full-body strength, cardiovascular endurance, and mental resilience.

Running Drills to Try:

Hill Sprints: Find a hill and sprint up, walk down to recover. Great for building leg strength.
Fartlek Training: Alternate between fast and slow running in random intervals to improve endurance and speed.
Weighted Vest Running: Similar to rucking, you can wear a weighted vest to challenge your cardio while building strength.

High-Intensity Interval Training (HIIT): Train for Power and Endurance

Military HIIT Workouts include quick, intense bursts of exercises followed by short rest periods mimic real-life situations soldiers face.

Sample HIIT Routine (30 mins):

30 seconds of push-ups
30 seconds of squats
30 seconds of burpees
30 seconds of mountain climbers
Rest for 1 minute and repeat 5 times.

Outdoor Training: Take Advantage of Nature

Why Train Outdoors? Military fitness training often takes place outdoors, and you can benefit from the same by working out in parks, trails, or open spaces.

Find Creative Ways to Challenge Yourself:

Use park benches for step-ups, trees for pull-ups, and natural terrain for added resistance during runs or rucks.
Hiking with a weighted vest or rucksack combines cardio and strength training, simulating military conditions.

Mental Resilience: Train Like a Soldier

It’s not just about your physical resilience though. Mental fortitude is key to training like a soldier and can be the biggest hurdle for any selection process and can mean the difference between success and failure. Our soldiers are trained to get the job done, no matter what mental strain they are under.

Mind Over Matter: Military fitness is just as much about mental toughness as it is about physical strength. Soldiers train under stressful conditions to prepare their minds for real-life challenges.
Building Mental Toughness: Push your limits, practice self-discipline, and focus on consistency over time. Activities like long runs or heavy rucks help build grit and endurance.
Stay Consistent: Establish a routine and stick to it, even when it gets tough. Discipline forms habit and habit creates results.

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