Three events is hard to do without someone to enforce certain boundaries upon you. It would probably have to change to match each person situation, but there are a few generic events that anyone could do anywhere without drawing too much attention to themselves. I would myself recommend 5 events for physical testing. All of these events would need to be done in a single sitting.
- 3-5 Mile timed "march" with 70-90 pounds of equipment. This would be to simulate Patrols during WTSHTF. Maybe sneak in a weighted bar(10 lbs.) to simulate a rifle.
- 1-3 mile timed run. This would be done at/or near the end of a fitness cycle (usually either 3 or 6 months) and then a period of not less than 4 weeks of cycling down to make sure that your recovers from the hard push of this test while not losing all cardiovascular fitness. It is common for say the 3 mile PFT run in the Marine Corps to be followed by 10 minute mile formation runs to keep the body fit but not ever stress the body during it's recovery.
- Upper body test. Chopping wood, Pull ups, push ups, and the like. In instances like chopping wood you need to have a tracking system in place. so many pieces in 30 minutes. For Pull ups it's a bit easier, your done when you cannot do anymore pull ups. Push ups is normally how many push ups you can do in a single minute. Doing pull ups or push ups is easy because you can just borrow Marine Corps or Army standards to track yourself.
- Core fitness test. This is a test for your core's fitness, use sit ups if you have a strong back or crunches if you do not have a strong back. It is easy like the upper body. Use Marine Corps or Army standards to gauge your ability.
- Lower body fitness test. An area not covered by the military. I myself use jump squats. I see how many times that I can do Jump squats onto an 18 inch platform in 2 minutes. do not try this without prior training on how to do a jump squat from a lower platform.
My recommendation would be to have a 5 minute run in place warm up period with stretching for each person, then you would perform the upper body test, then don your pack and/or weighted gear and do a 3 mile timed March(time limit/goal should be about 3 miles per hour), then when you get back and your body is nice and warm do your Jump squats for one minute, then off to a 1 mile run for you(8 minute mile or less is your goal), then when your done with that you have 2 minutes for your core fitness test, & then a 2-minute cool down and light stretching. Resting for 60-90 seconds in between each strength test event is recommended to assess your ability to continue to the next event and a 5 minute rest in between the Patrol test and the run should be taken to take gear off and rehydrate a bit. You might be changing from a boot to a running shoe, but you should not be changing clothes completely. Drop your pack, change socks and shoes, rehydrate.
-5 minute warmup
-Upper body fitness test (60-90 sec rest)
-Core fitness test (60-90 sec rest)
-Lower Body fitness test (60-90 sec rest or as long as it takes to don your gear in a timely manner)
-Timed Patrol (3 miles per hour or better is the goal. 5 minutes to take gear off/change footwear and rehydrate before the run.)
-Timed 1-2 mile run(1 mile recommended, 2 miles max due to having a Timed Patrol. 8 Minute mile or better is the goal.)
-2 minute cool down and light stretching
Sorry I got long winded.
Voluntary Prepper Fitness Test
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