8 weeks to get Military-Fit (cardiovascular training)

During my stint as an NCO in the military, I was tasked with the unenviable but essential duty of training soldiers' physical fitness to ensure that they were able to discharge their military duties.

Some background: the soldiers had to take an annual fitness test which consisted of a 2.4km run as well as a 60 second push up test and a 60 second sit up test. To achieve a good fitness score, they needed to clock below 10 minutes for the 2.4km run and do more than 48 reps for each of the static stations. This required a good aerobic base as well as decent muscular strength and endurance.

While the majority reading this may have no interest in joining the military, this test is still a good gauge of aerobic fitness and endurance, both of which benefit work capacity in the gym. Although I emphasize lifting weights for physique transformation, having good cardiovascular fitness has many health benefits that should not be neglected.

Described below is the program, which spans 8 weeks, I utilized to train soldiers when they first entered the unit. It can and should be followed concurrently with a proper lifting program to improve general athleticism.
While the exercises are simple, it is important to stress that strict form should be observed while they are performed.

Some additional tips for the program:
-Run a 2.4km at the start of the program. Take your timing and follow the work-rest ratio for the intervals based on the table below.  For example, if you’re in group A during week 1 of the training program and you ran 1:25, rest for 1:35 before going for the next interval. On the other hand if you ran a 1:35, rest 1:25 before continuing. Pace yourself so that you don’t burn out within the first 2-3 intervals.

10:30 and below
Group A
10:31 – 12:00
Group B
12:01 and above
Group C

-When doing push ups, go all the way down and back up. Put a small object on the ground such as a plastic cup and make sure your chest touches the object before coming up.

-After the 8 weeks are completed, take a one week break before continuing with another cardio program.

Week/ Day
Cardio
Statics
1/tues
6x400m
3 sets of 20 push ups
A: run 1:30 rest 1:30
20 crunches
B: run 1:45 rest 1:45
20 counts of 4 flutter kicks
C: run 2:00 rest 2:00
20 counts of 4 ranger hops
1/thurs
6x400m
3 sets of 25 push ups
A: run 1:30 rest 1:30
25 crunches
B: run 1:45 rest 1:45
20 counts of 4 flutter kicks
C:run 2:00 rest 2:00
20 counts of 4 ranger hops
1/fri
6x400m
3 sets of 25 push ups
A: run 1:30 rest 1:30
25 crunches
B: run 1:45 rest 1:45
20 counts of 4 flutter kicks
C: run 2:00 rest 2:00
20 counts of 4 ranger hops
2/tues
6x400m
3 sets of 25 push ups
A: run 1:27 rest 1:27
25 crunches
B: run 1:42 rest 1:42
20 counts of 4 flutter kicks
C: run 1:57 rest 1:57
20 counts of 4 ranger hops
2/thurs
6x400m
3 sets of 30 push ups
A: run 1:27 rest 1:27
30 crunches, 20 counts of 4 burpees
B run 1:42 rest 1:42
20 counts of 4 flutter kicks
C: run 1:57 rest 1:57
20 counts of 4 leg raises
20 counts of 4 ranger hops
2/fri
6x400m
3 sets of 30 push ups
A: run 1:27 rest 1:27
30 crunches, 20 counts of 4 burpees
B: run 1:42 rest 1:42
20 counts of 4 flutter kicks
C: run 1:57 rest 1:57
20 counts of 4 leg raises
20 counts of 4 ranger hops
3/tues
6x400m
3 sets of 30 push ups
A: run 1:25 rest 1:25
30 crunches, 20 counts of 4 burpees
B: run 1:40 rest 1:40
20 counts of 4 flutter kicks
C: run 1:55 rest 1:55
20 counts of 4 leg raises
20 counts of 4 ranger hops
3/thurs
6x400m
3 sets of 35 push ups
A: run 1:25 rest 1:25
35 crunches, 20 counts of 4 burpees
B: run 1:40 rest 1:40
20 counts of 4 flutter kicks
C: run 1:55 rest 1:55
20 counts of 4 leg raises
20 counts of 4 ranger hops
3/fri
6x400m
3 sets of 35 push ups
A: run 1:25 rest 1:25
35 crunches, 20 counts of 4 burpees
B: run 1:40 rest 1:40
20 counts of 4 flutter kicks
C: run 1:55 rest 1:55
20 counts of 4 leg raises
20 counts of 4 ranger hops
4/tues
6x400m
3 sets of 35 push ups
A: run 1:22 rest 1:22
35 crunches, 20 counts of 4 burpees
B: run 1:37 rest 1:37
20 counts of 4 flutter kicks
C: run 1:52 rest 1:52
20 counts of 4 leg raises
20 counts of 4 ranger hops
4/thurs
6x400m
3 sets of 40 pushups
A: run 1:22 rest 1:22
40 crunches, 20 counts of 4 burpees
B: run 1:37 rest 1:37
20 counts of 4 flutter kicks
C: run 1:52 rest 1:52
20 counts of 4 leg raises
20 counts of 4 ranger hops
4/fri
6x400m
3 sets of 40 pushups
A: run 1:22 rest 1:22
40 crunches, 20 counts of 4 burpees
B: run 1:37 rest 1:37
20 counts of 4 flutter kicks
C: run 1:52 rest 1:52
20 counts of 4 leg raises
20 counts of 4 ranger hops
5/tues
6x400m
3 sets of 40 pushups
A: run 1:20 rest 1:20
40 crunches, 20 counts of 4 burpees
B: run 1:35 rest 1:35
20 counts of 4 flutter kicks
C: run 1:50 rest 1:50
20 counts of 4 leg raises
20 counts of 4 ranger hops
5/thurs
6x400m
3 sets of 45 pushups
A: run 1:20 rest 1:20
45 crunches, 20 counts of 4 burpees
B: run 1:35 rest 1:35
20 counts of 4 flutter kicks
C: run 1:50 rest 1:50
20 counts of 4 leg raises
20 counts of 4 ranger hops
5/fri
6x400m
3 sets of 45 pushups
A: run 1:20 rest 1:20
45 crunches, 20 counts of 4 burpees
B: run 1:35 rest 1:35
20 counts of 4 flutter kicks
C: run 1:50 rest 1:50
20 counts of 4 leg raises
20 counts of 4 ranger hops
6/tues
4x800m
3 sets of 45 pushups
A: run 3:10 rest 3:10
45 crunches, 20 counts of 4 burpees
B: run 3:35 rest 3:35
20 counts of 4 flutter kicks
C: run 4:05 rest 4:05
20 counts of 4 leg raises
20 counts of 4 ranger hops
6/thurs
4x800m
3 sets of 45 pushups
A: run 3:10 rest 3:10
45 crunches, 20 counts of 4 burpees
B: run 3:35 rest 3:35
20 counts of 4 flutter kicks
C: run 4:05 rest 4:05
20 counts of 4 leg raises
20 counts of 4 ranger hops
6/fri
4x800m
3 sets of 45 pushups
A: run 3:10 rest 3:10
45 crunches, 20 counts of 4 burpees
B: run 3:35 rest 3:35
20 counts of 4 flutter kicks
C: run 4:05 rest 4:05
20 counts of 4 leg raises
20 counts of 4 ranger hops
7/tues
4x800m
3 sets of 45 pushups
A: run 3:05 rest 3:05
45 crunches, 20 counts of 4 burpees
B: run 3:30 rest 3:30
20 counts of 4 flutter kicks
C: run 4:00 rest 4:00
20 counts of 4 leg raises
20 counts of 4 ranger hops
7/thurs
4x800m
3 sets of 45 pushups
A: run 3:05 rest 3:05
45 crunches, 20 counts of 4 burpees
B: run 3:30 rest 3:30
20 counts of 4 flutter kicks
C: run 4:00 rest 4:00
20 counts of 4 leg raises
20 counts of 4 ranger hops
7/fri
4x800m
3 sets of 45 pushups
A: run 3:05 rest 3:05
45 crunches, 20 counts of 4 burpees
B: run 3:30 rest 3:30
20 counts of 4 flutter kicks
C: run 4:00 rest 4:00
20 counts of 4 leg raises
20 counts of 4 ranger hops
8/tues
4x800m
3 sets of 45 pushups
A: run 3:00 rest 3:00
45 crunches, 20 counts of 4 burpees
B: run 3:25 rest 3:25
20 counts of 4 flutter kicks
C: run 3:55 rest 3:55
20 counts of 4 leg raises
20 counts of 4 ranger hops
8/thurs
4x800m
3 sets of 50 pushups
A: run 3:00 rest 3:00
50 crunches, 20 counts of 4 burpees
B: run 3:25 rest 3:25
20 counts of 4 flutter kicks
C: run 3:55 rest 3:55
20 counts of 4 leg raises
20 counts of 4 ranger hops
8/fri
4x800m
3 sets of 50 pushups
A: run 3:00 rest 3:00
50 crunches, 20 counts of 4 burpees
B: run 3:25 rest 3:25
20 counts of 4 flutter kicks
C: run 3:55 rest 3:55
20 counts of 4 leg raises
20 counts of 4 ranger hops

Maximus

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