For those of you who live in the cold and the snow, conditioning can become a chore in the winter. But if you have access to a treadmill and a weight vest here are two very simple, but not easy, conditioning challenges.
Challenge One
The first challenge is based on a video I saw about the Norwegian Long Range Reconnaissance Squadron. Besides this treadmill test, they also used a chin-up, chest supported barbell row and a medicine ball throw. However, it was the treadmill test that caught my eye.
Since we aren't in the NLRR, we will adjust the test to a more "normal" standard. Wear a 20lbs weight vest and perform the following:
- 1-10 Minutes - no incline
- 10-15 minutes - 3%
- 15 -20 minutes - 6%
- 20-25 minutes - 9%
- 25-30 minutes - 12%
The speed is up to you. On the original test, they used 4.3mph but adjust the speed based on your readiness. As always, start "too light" or in this case, "too slow" and see how you fair.
Note that they wore a 55lbs ruck and carried a rife; while wearing boots/full BDU's. I suggest you dress a bit more comfortable, wear a good pair of shoes and don't carry your AR-15 into your local gym. If are a stickler for authenticity, find a 7.5 or 8lbs DB and carry it during the test.
Challenge Two
The second challenge is much more basic and doesn't require you to adjust the treadmill during the test. While wearing a 20lbs weight vest, jack the treadmill to a "15" incline and walk and the fastest speed you can handle for 30 minutes (time is up to you).
If you aren't in "incline treadmill" shape, be prepared for your calves to get a viscous pump. If you aren't in weight vest shape, be prepared to have a trap pump.
You can obviously do either test with a lighter, heavier or with no weight vest.
While obviously not as cool as hill sprints, Prowler pushes or sled drags, the treadmill is an great choice for conditioning regardless of weather. Don the vest and try both tests!
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