As the fall sports season approaches, athletes should currently be preparing to be able to perform at their peak. Whether the athlete is hitting the football field, running cross country, or joining the soccer team, your success will depend on your physical readiness. One way to ensure you’re in top shape is to train like a soldier. The military’s rigorous training programs are designed to build strength, endurance, and mental toughness—qualities that are essential for any athlete.
One inspiring model to follow is the training regimen of the National Guard. The National Guard’s fitness programs are designed to prepare soldiers for the physical and mental demands of military service, emphasizing endurance, strength, agility, and resilience. By adopting some of these training principles, youth athletes can boost their athletic abilities and gain a competitive edge.
Here’s reason why training like a solider can help prepare for fall sports, plus Army workout tips to add into your training regimen to dominate your fall sports season.
Training Like A Solider Can Help To Build Functional Strength
In the Army, soldiers need to be strong enough to handle a variety of physical challenges, from carrying heavy equipment to climbing obstacles. This requires more than just lifting weights; it involves building functional strength that translates to real-world movements. For athletes, this means focusing on compound exercises that engage multiple muscle groups and mimic the demands of your sport.
Exercises to Try
- Push-ups: An Army staple, push-ups build upper body strength, particularly in the chest, shoulders, and triceps. They also engage the core, making them an excellent full-body exercise.
- Squats: Squats are essential for building lower body strength, targeting the quads, hamstrings, and glutes. They also improve core stability and balance.
- Pull-ups: Pull-ups are another fundamental Army exercise that strengthens the back, shoulders, and arms. They also help develop grip strength, which is important for sports like football and wrestling.
- Deadlifts: This compound exercise is great for building overall body strength, particularly in the legs, back, and core. Deadlifts mimic the movement of lifting heavy objects, making them highly functional.
By incorporating these exercises into your routine, you’ll build the kind of functional strength that helps you perform better in your sport and reduces the risk of injury.
Training Like A Solider Helps To Enhance Cardiovascular Endurance
Cardiovascular endurance is a key component of military training, as soldiers need to be able to sustain physical activity over long periods. Similarly, athletes must be able to maintain their energy and performance throughout an entire game or race. The Army uses a combination of long-distance running, interval training, and circuit workouts to build endurance.
Exercises to Try
- Long Runs: Incorporate steady-state runs into your training to build a strong aerobic base. Aim for at least 3-5 miles, gradually increasing your distance as your endurance improves.
- Interval Training: Alternate between periods of high-intensity effort and rest. For example, sprint for 30 seconds, then jog or walk for 1-2 minutes. Repeat this cycle for 20-30 minutes. Interval training is highly effective for improving both aerobic and anaerobic fitness.
- Circuit Training: Combine strength and cardio exercises in a circuit format. For example, perform a set of squats, push-ups, and burpees, followed by a 400-meter run. Repeat the circuit 3-5 times with minimal rest in between. This type of workout improves cardiovascular endurance while also building strength.
By enhancing your cardiovascular endurance, you’ll be able to perform at a high level throughout your entire game or race, even as fatigue sets in.
Train Like A Solider To Develop Mental Toughness
Mental toughness is a defining characteristic of soldiers. It’s the ability to push through discomfort, stay focused under pressure, and remain resilient in the face of challenges. Athletes can benefit greatly from developing similar mental toughness, as it often makes the difference between winning and losing.
Strategies to Try
- Embrace Discomfort: During training, deliberately put yourself in challenging situations, such as running in the rain or doing an extra set when you’re already tired. Learning to embrace discomfort in training will make it easier to handle tough situations during competition.
- Set Small Goals: Break down your larger goals into smaller, more manageable ones. For example, if you’re running a 5K, focus on reaching the next mile marker rather than thinking about the entire distance. Achieving these small goals will boost your confidence and keep you motivated.
- Visualization: Spend time visualizing your performance. Picture yourself succeeding in your sport, whether that’s making the game-winning shot or crossing the finish line first. Visualization can help you stay focused and confident during competition.
This Type Of Training Prioritizes Recovery
Recovery is a critical aspect of both Army training and athletic performance. Without proper recovery, your body can’t repair itself, which can lead to overtraining and injury. The Army emphasizes the importance of rest, nutrition, and active recovery.
Recovery Tips:
- Sleep: Aim for 8-10 hours of sleep per night. Sleep is when your body repairs itself, so it’s essential for recovery.
- Nutrition: Fuel your body with a balanced diet rich in lean proteins, complex carbohydrates, and healthy fats. Hydration is also key, so drink plenty of water throughout the day.
- Active Recovery: Incorporate activities like stretching, yoga, or light walking into your routine. These activities help improve circulation and reduce muscle stiffness without putting additional stress on your body.
Final Training Thoughts
Training like a soldier can give you a significant edge in your fall sports season. By focusing on functional strength, cardiovascular endurance, mental toughness, and recovery, you’ll be well-prepared to tackle any challenge on the field, track, or court. Remember, the key to success is not just training hard but also training smart. Incorporate these Army workout tips into your routine, and you’ll be ready to perform at your best when it matters most.