My fitness and mobility 2024: Personal challenge from Norway
Prepping leg strength for the Norwegian Reconnaissance Squadron treadmill test
My hill-training for the Norwegian Reconnaissance Squadron treadmill test
I still seem to be gaining 10-15 lbs during the winter, even though running and walking at least 20 miles a week, cycling at least 12 miles, and doing resistance training at least 2 x per week. In the winter my waist is 36 inches and in the summer it goes to a low of 33 inches. Summer is more active, and yes, I tend to eat more salads and fruit.
Aerobic/cardio/vascular/pulmonary fitness. It's a mouthful, but each of those aspects provide a host of physiological benefits, inspiring the walk-rucking, running, biking, swimming, etc. My educated guess--given an ability to run up and down a 4 minute hill for 60 minutes straight--puts me at least at a VO2 Max of 48-50 mg/kg/mins (see the subsequent posting, explaining VO2 Max contextualization) which would be a population fitness category of 'Good' to 'Very Good' for a 20 year old male. I am now 66. I am not especially built for excellence at longer distance running. I am more built like a work-horse. My fitness goal is to see if I can pass the exceptionally challenging Norwegian Reconnaissance Squadron treadmill test:
Carrying a 25 kg ruck and a 3.4 kg gun in one hand, the whole test is a constant 7km per hour (4.5 mph); first phase 10 minutes on the flat; 10-15 min phase 3 degree hill; 15-20 minute phase 6 degree hill; 20-25 minute phase at 9 degrees.
Total 25 minutes is a pass. 25-30 minutes at 12 degrees is excellent for this group of men/women.
In the meantime, I walk and run up hills with and without 35 lbs. I challenge myself to do the test by the end of this summer--in a lab.
Speaking of the said Norwegian fitness test:
single pull up/chin over bar with 25 kg
single row face down on a bench. Bar with weights; my body weight total weight lifted to the bench.
single two handed chest toss of a 10 kg medicine ball, minimum distance of 5 meters.
All of these tasks warrant a complete resistance training program that lead to actually practicing the tests themselves. End of summer test--in a lab or supervised gym. This seemingly simple and pared down set of tests can be a base for a host of challenging activities that these soldiers undergo: jumping out of planes, swimming and scuba, mountain climbing, trekking extreme environs, etc.
Flexibility and mobility programing, done as many days as possible through the week, help to enhance the test outcomes, and to prevent injury, as well as rid myself of a couple of historic flare-up in the hips and back (more explanation to follow this post).
In fact, more explanation about the Norwegian Reconnaissance Squadron's testing and the whole fitness/mobility self-improvement program in the upcoming weeks.
Cheers for spring/summer.
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