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Cardio, Strength, and Flexibility

Being fit is more than just being strong. You need a strong heart that comes with aerobic workouts, and enough flexibility to keep you pain- and injury-free.

PFT/PRT prep—Part 3: Mobility
Mobility, stability, and flexibility go hand in hand when translating your PFT/PRT training into performance. Training for each requires different but complementary approaches.
The need for speed workouts
Looking to improve your 2-mile time or set a new 5K personal record (PR)? Learn how to train smarter and faster.
Pull-up Progression Program
Train above the bar! Follow HPRC’s 4-week-training program to achieve your first pull-up.
PFT/PRT prep—Part 1: Aerobic conditioning
The PFT/PRT is designed to test your cardiovascular endurance and muscular strength. In this three-part series, HPRC takes a closer look at each component, offers tips on training optimization, and suggests how to prevent common training-related injuries.
PFT/PRT prep—Part 2: Muscular strength
Part 2 of HPRC’s PFT/PRT prep series focuses on exercising for muscular strength and endurance—critical components to performing your best on your fitness test.
Basic Bodyweight Strength Exercise Program
This program designed by the American College of Sports Medicine provides multi-muscle-group exercises and is excellent for those with limited equipment and time!
Muscular Strength
In the military, muscular strength is an important component of optimal performance, especially in situations such as lifting heavy artillery, moving cargo on and off vehicles, or carrying a lot of pack weight over long distances.
Rebuilding Cardiovascular Fitness
Aerobic fitness is important for optimal performance. If you’re just getting back into a cardio routine or even starting a new one, use these tips to get in shape safely and efficiently.
Improve your flexibility
Need to improve your flexibility? Different stretching techniques can help to loosen up tight joints and surrounding tissues—potentially decreasing your risk for some types of injuries!
Overtraining—what happens when you do too much
Overtraining syndrome (OTS) is what can occur if you push your training regime too far. Signs of OTS are chronic fatigue and declining performance despite continued training. Recuperation can take weeks or even months.
Running for fitness
Running is great form of aerobic exercise that, if done properly, is a safe and inexpensive means of training. However, each individual is different, so it’s important to create a tailored training program with a clear goal in mind to prevent injuries. Following basic guidelines can reduce your risk of injury and improve your fitness.
Stretching during warm-up
Physical exercise and training are major sources of injuries among warriors, so finding ways to reduce the risk of such injuries is important. One method often used with injury prevention in mind is pre-exercise stretching, but does it really work?
National Strength and Conditioning Association (NSCA)
The National Strength and Conditioning Association is the worldwide authority on strength and conditioning. It supports and disseminates research-based knowledge and its practical application to improve athletic performance and fitness.
Cooper Institute – Today I Will
Explore a variety of resources on exercise, tools, and activities related to health and wellness on this comprehensive, easy-to-understand site.
Strength Training: Strong Children and Teens [PDF]
A downloadable card from HPRC with tips for how your child or teen can start a strength training program safely.
Peak Performance: Core Strength [PDF]
This downloadable card from HPRC provides information on how to strengthen your core muscles for peak performance.
Vertical Core Training
Check out HPRC’s YouTube video series on how to get up off the ground and strengthen your core with these vertical core exercises
Physical Fitness and Injury Prevention [PDF]
An HPRC postcard on core strength and flexibility.
Find your Target Heart Rate
Tracking your heart rate is a great way to keep track of your exercise intensity.
5 ways to stay active at work
Even with regular exercise, sitting for most of the day can increase your risk for chronic illnesses and early death. Find out what you can do about it.