Are you a fit human being? There are many different definitions of fitness… ours is based on the same requirements as our Operational Readiness Standards for Special Operations and Combat personnel in the US Military. The standards for civilians vary only slightly per weights, distances, and skill. A physically well equipped civilian can easily achieve and maintain the same levels of fitness a SOF trooper requires. However, rarely does a civilian need to carry as much equipment as far as a recce team in SOF.
The idea of this standards list is to set a level of fitness you can achieve and be certain you have the fitness you need to enjoy life. It includes a component of strength that covers moving common household furniture. The endurance component is enough to make sure you can last a day with the kids or hike a mountain trail.
Many folks leave the gym or stop running because they become “burned out”. The ever-present push from the fitness culture to get bigger, stronger, and/or faster is typically the reason the average person reaches fizzles. Does a soccer mom really need to deadlift 300lbs for reps? Does a 60-year-old avid hunter need to run a 90 minutes half marathon to walk the ridges of the Rockies in search of his next trophy elk? Does a college student who wants to play some intramural softball need to Snatch her bodyweight or do muscle ups? Any reasonable person knows the answers to these questions.
These standards once obtained, allow you to shift focus in the gym and your training to a maintenance program that requires a fraction of the time compared to the building. No longer are you burdened or pressured to continue to build and improve, simply maintain so you can go do fun and rewarding things.
Squat: BW x 5
Deadlift: 1.5xBW x 3
Bench Press BW x 5
Overhead Press .5 x BW x 5
Pull Ups x 10
Rope Climb 15’ (with feet/legs) x 3 in 90 sec
Run 6 miles in 60 min
Hike 12 miles with 35lbs males / 25lbs females in 3 hours