Ask Stew: How much time should I dedicate to training?

How much do you need to prepare for a military physical fitness test? It depends on the job, qualification, military occupational specialty or Air Force specialty code you want. Your athletic history and pre-military training habits will determine how long each day you will need to train before joining.

Here is a question from an active duty Navy NCO who is looking to enter the Navy diving community:

Stew, how many hours per week would you say your students spend on your programs? What about including things like recovery and mobility work? I am an active duty marine [sailor] trying to make sure I give 100% as I prepare for the Dive community. Thank you ST

ST, as with any program, your first goal is to remove any weaknesses you may have. The #1 factor that will determine your acceptance into the diving community is your performance on the Navy Physical Screening Test (PST).

If you don’t master the PST, you may never have the opportunity to change rates and go to dive school. The good news is that PST level training doesn’t take a lot of time, and in as little as an hour a day you can do workouts that specifically focus on running and swimming faster, as well as high repetition gym exercises. Obviously, this hour is in addition to any physical activity in your normal workday.

The second weakness that many people have is a lack of water confidence. Swimming in general, swimming in place, swimming underwater and learning to breathe underwater with scuba gear is not easy. Getting in the water almost every day will help you become more confident. Learn more about overstitching and practice it seriously, as most people consider it easy before trying it. Poor stride performance is responsible for more failures than any other skill in scuba school prep courses.

Of course, finding the time for this daily effort will require a well-thought-out recovery plan. Having a day or two in the week when you can just focus on flexibility, mobility and pool skills like walking and drowning protection will go a long way in helping you recover from tough workouts while learning valuable swimming skills. swimming pool.

To answer your question, I recommend a mid-week and weekend mobility day that looks like this:

Repeat 5 times

  • Swimming or other non-impact cardio: 5 minutes
  • Stretch, foam roller or massage: 5 minutes

If you have more time, tread water for 5-10 minutes with no hands and follow up with some of the pool techniques you’ll see in Preparation for diving and diving school like drowning protection and underwater swimming. Never do this training alone.

Here are more training ideas for pre-dive school.

After each daily workout, dedicate 15-20 minutes to these recovery, mobility, and flexibility exercises, and you’ll be in a better recovery position before or after a long day at work.

The total time spent training each day depends on your sport history, your current physical condition and your future goals. If you’re considering programs like diving and special ops, you’ll need to devote time to swimming in addition to running, calisthenics, and weight training. It can take 90-120 minutes a day.

If you are looking for a career as an Army Ranger or in the Special Forces, the need for swimming is reduced to zero. You only need to ruck on leg days (2-3 times per week), while swimming should be done daily if you are not a swim athlete and need more time in the pool. ‘water.

If you are considering a conventional military profession, your athletic background may suffice with as little as 30 minutes of specific test training each week to pass basic training and follow-up military schools.

One thing is certain: there is no 30-minute indoor workout that will prepare you for specialized training like diving school or other special ops training, so taking the time to overcome your weaknesses is the key. ultimate goal of your success. Remember that as you work harder, the need for recovery days will also increase.

– Stew Smith is a former Navy SEAL and fitness author Certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit her Fitness e-book store if you are looking to start a workout program to create a healthy lifestyle. Send your fitness questions to [email protected]

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