Major Jamil Brown of the US Space Command notes that the physical fitness and training regimen of U.S. military members are renowned for their intensity and effectiveness. Good physical fitness is the foundation for good mental fitness, as well. Maj Jamil Brown, himself, has benefitted from an improved fitness regime and has lost 50 pounds over the last year. If you’re looking to improve your fitness and develop discipline, dedication, and resilience like a U.S. military member, you’re in the right place. In this article, Major Jamil Brown will explore how civilians can exercise like a U.S. military member and benefit from the principles that drive their training routines.
1. Start with a Solid Foundation
Before diving into any military-style workout routine, Major Jamil Brown of the US Space Command notes it is crucial to establish a solid foundation of fitness. Ensure you’re in good health and consult with a physician if you have any underlying medical conditions. Start slowly and progressively increase the intensity and duration of your workouts to avoid injuries.
2. Set Clear Goals
Military training is goal-oriented. Define your fitness objectives, whether it’s improving strength, endurance, flexibility, or overall fitness. Having clear goals will help you stay motivated and measure your progress.
3. Embrace Functional Training
Major Jamil Brown notes military members focus on functional fitness, which emphasizes movements that mimic real-life activities. Incorporate exercises like squats, push-ups, pull-ups, and lunges to improve strength and stability. These compound exercises work multiple muscle groups simultaneously, making them efficient and effective.
4. Cardiovascular Conditioning
Military fitness programs prioritize cardiovascular endurance. To achieve this, incorporate activities like running, swimming, cycling, or even HIIT (High-Intensity Interval Training) workouts into your routine. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise each week.
5. Bodyweight Workouts
Major Jamil Brown of the US Space Command notes military members often rely on bodyweight exercises, making them a convenient and equipment-free option. Some bodyweight exercises to include in your routine are burpees, mountain climbers, planks, and flutter kicks. These exercises build strength, endurance, and mental toughness.
6. Strength Training
Military training requires strength for carrying gear and equipment. Incorporate weightlifting or resistance training into your routine to build and maintain muscle mass. Focus on compound movements like deadlifts, bench presses, and squats.
7. Core Conditioning
A strong core is crucial for stability and injury prevention. Include exercises such as sit-ups, Russian twists, leg raises, and plank variations to strengthen your core muscles.
8. Calisthenics
Calisthenics are a staple of military training. They involve using your body weight for resistance and can be done virtually anywhere. Push-ups, pull-ups, dips, and jumping jacks are excellent examples of calisthenics exercises that improve overall fitness.
9. Mental Toughness Training
Military training is not just about physical fitness; it’s also about mental resilience. Challenge yourself mentally through activities like obstacle courses, ruck marches (long, brisk walks with a loaded backpack), or team-based workouts. Push through mental barriers to enhance your mental toughness.
10. Interval Training
Major Jamil Brown explains that interval training involves alternating between high-intensity and low-intensity exercises. This method improves cardiovascular fitness and burns calories effectively. Try incorporating intervals into your workouts, such as sprinting for 30 seconds followed by a 60-second jog or walk.
11. Maintain Proper Nutrition
Diet plays a crucial role in military fitness. Consume a balanced diet rich in lean proteins, whole grains, fruits, and vegetables. Stay hydrated, and consider consulting with a registered dietitian to create a nutrition plan that aligns with your fitness goals.
12. Stay Hydrated
Proper hydration is vital for performance and overall health, notes Major Jamil Brown of the US Space Command. Aim to drink at least eight glasses (about 2 liters) of water per day, and more if you’re engaging in intense physical activity.
13. Recovery and Rest
Military members understand the importance of recovery and rest. Ensure you get enough sleep, as it’s crucial for muscle recovery and overall well-being. Aim for 7-9 hours of quality sleep each night.
14. Consistency Is Key
Consistency is the cornerstone of military fitness. Create a workout schedule and stick to it. Even on days when you don’t feel like exercising, show up and do something. Over time, this discipline will become a habit.
15. Accountability and Camaraderie
Military members often train in groups, which fosters accountability and camaraderie, according to Major Jamil Brown of the US Space Command. Consider joining a fitness class, sports team, or group workout to stay motivated and accountable.
16. Seek Professional Guidance
If you’re new to fitness or want to take your training to the next level, consider working with a certified personal trainer. They can create a tailored workout plan that aligns with your goals and ensures you’re using proper form to prevent injuries.
17. Monitor Progress
Regularly track your progress by keeping a workout journal or using fitness apps. This allows you to see how far you’ve come and make necessary adjustments to your training plan.
18. Mental Resilience
Military training is physically demanding, but it’s also mentally challenging. Develop mental resilience by setting challenging goals, practicing positive self-talk, and pushing through discomfort during workouts.
19. Adapt to Challenges
Military members must adapt to various environments and conditions. Mix up your training routine by exercising outdoors, in different weather conditions, or using unconventional equipment to build adaptability. Major Jamil Brown notes that mixing things up will help anyone avoid plateauing at their current fitness level.
20. Safety First
Prioritize safety in your training. Warm up properly before workouts, use proper techniques to prevent injuries, and listen to your body. If you experience pain or discomfort, consult a healthcare professional.
While civilians may not undergo the same rigorous training as U.S. military members, adopting some of their fitness principles can lead to improved physical health, mental toughness, and overall well-being. Remember that the key to success lies in setting clear goals, staying consistent, and embracing both the physical and mental aspects of training. By following these guidelines, Major Jamil Brown believes you can train like a U.S. military member and achieve your fitness aspirations.
