Get 'Combat Fit'

GET 'COMBAT FIT Training for the Combat Fitness Test isn't just a matter of barreling through the course. A guide to helping you get there and real-world examples of applied techniques: 1 MOVEMENT TO CONTACT 2 AMMO LIFT LOW CRAWL/HIGH CRAWL The test: Hoist a 30-pound ammo can as many times as you can in two minutes. The test: Quick scurries for 10 yards, then high crawl for 15 yards. The test: An 880-yard run in boots and utes. START Target exercises: I Intervals (shown). Run 440 yards in 85 seconds - a 5:40 mile pace. Rest for 85 seconds and repeat. I Repetition. Increase your intensity. Start by running 220 yards and build out to 880, Aim for an 80-second 440 – that's a 5:20 mile pace. Rest for two minutes. Target exercises: I Weight drills (shown). Mimic the event using weights or ammo cans. Do six to eight reps. Target exercises: I Shuttle runs. Mark three distances. Run to first line, touch it with one hand, and run back to start. Run to second line, touch it and run back to start. Run to third line, touch it and run back to start. I Shoulder press. Lift a weighted medicine ball, dumbbell or kettle bell for two to three seconds, then lower. Do six to eight reps. I Core exercises. Planks, crunches or "Supermans." Do six to eight reps, holding for 15-30 seconds each. I Crawl drills (shown). High crawl to the first line, get up and run back to the start. Repeat with the second and third lines. IFartleks, Run for 20 seconds at high intensity then run same distance at a slower pace. Repeat. Test tips: Pace is key. Run the first 440 too fast, and lactic acid buildup will make your leg muscles heavy and sluggish. Test tips: Use the "squat-push-press" method. Hold the ammo can in both hands, bend your knees as you squat, push can straight up and press overhead. I Belly-drop sprints. Use same three distances but instead of touching the lines, drop to your belly, then get up and run back. FINISH Test tips: Aim for smooth, quick transition and focus on steady forward motions. 4 CASUALTY DRAG/FIREMAN's CARRY The test: Drag a casualty for 10 yards zigzagging through several cones. Then lift and carry him on a 65-yard run. Target exercises: I Medicine ball chops (shown). Hold a medicine ball next to your right ear. Lower the ball across your hips as you squat. Reverse the motion, bringing the ball back to right ear. Do six to eight reps. Hold ball to left ear and repeat. 6 GRENADE TOS 7 PUSH-UPS AND SPRINT TO FINISH The test: Knock out three push-ups, grab the ammo cans and sprint to the end. The test: Lob a dummy grenade into a marked target circle 222 yards downrange. 5 AMMO-CAN CARRY Target exercises: I Lateral raise (shown). Hold a set of handweights at your side with your palms in. Lift your arms parallel to ground, hold two seconds and lower. Do three sets of six to eight reps. The test: Carry two 30-pound ammo cans through a 75-yard network of cones. Target exercises: I Lunges. Holding a dumbbell or kettle bell in each hand, lunge forward and bring your knee to the ground. Hold and return, driving with your hips, before stepping forward with your other foot. Do three sets of six to eight reps. I Ab crunch rolls (shown). Lie on your back with your arms at your sides. Place your ankles on an exercise ball, lift your back and shoulders as you roll the ball toward you. Hold, then extend your ankles. Do three to five sets of six to eight reps. I Modified pushups. Marine Corps push-ups are the gold standard. "They really develop the whole body," said one trainer. Do three to five sets of six to eight reps. Use hand weights and alternate a one-arm press. I Modified planks. Raise yourself on your hands and toes. Hold 15-30 seconds. Do six to eight reps. Mix it up by extending one leg or bending your elbows, or balance your feet on an exercise ball. Target exercises: I Lateral pull. Loop a resistance tube around an overhead bar. With your feet shoulder-width apart, grab the tube's handles with your arms extended and your palms facing down. Pull right hand down toward your side, hold two seconds and raise arms. Repeat with your left. Do three sets of six to eight reps. I External arm rotation. Step on the resistance tube and cross the bands in opposite hands. Lift right hand toward your chest. Hold elbow in place, rotate your arm to your side. Hold for two to three seconds and return to the start I Planks/Supermans (shown). Do three to five reps, alternating between planks and Supermans and holding for 30-60 seconds each time. I Ammo-can carry. Mimic the event by carrying 30-pound weights for 75 yards. Rest and bang out two more sets. Build to 150 yards and five sets. I Twisting squats. With a body bar on the floor to your right, squat, pick up the bar with both hands and bring it to your shoulders. Reverse motion. Do three sets of six to eight reps. Move the bar to your left side and repeat. 1 Seated side twist. With your knees bent and feet flat, extend arms while holding a medicine ball. Bring it to your right side, hold four to eight seconds, then bring it to left side and hold. Do three sets of six to eight reps. Test tips: Slide your arms through casualty's armpits, then hook your hands over his forearms. Stand, lift and step quickly backward. For the fireman's carry, hook one arm under the casualty's right leg while holding his right wrist with your other arm. Using your legs for power, lift him across your shoulders. Test tips: At this point, your deltoids, chest and forearms will be screaming tired, but don't panic – you only need to do three. Keep your back straight as you lift cans. position. Repeat using your left hand. Do eight to 12 reps. Test tips: Grip the grenade with your index finger, middle finger and thumb. Follow through. Arc it; don't throw in a flat line or sidearm. Don't dismiss this event. Test tips: Tighten your abs but keep your breathing steady. Keep your back straight and bend your knees as you lower the cans. Source: Times research WIRE SERVICE PHOTOS BY AP AND GETTY IMAGES, STAFF PHOTO BY M. SCOTT MAHASKEY, GRAPHIC BY JOHN BRETSCHNEIDER/STAFF