Amtac Shooting Fitness Standards

Without standards it is hard to know where you stand. I have oscillated between having a strong dislike of standards and thinking that they are an absolute necessity. My opinion on standards now is somewhere in the middle.  

The bottom line is that any standard, whether it is shooting, combative or fitness, is meant to show us where we stand against a baseline. It is a measuring stick so to speak.

We don’t train to be able to perform a “standard”, we train so that we can protect ourselves and our families better.  The “standard” is there to help us identify where we are falling short and where we need to focus more of our training time.  

Fitness Standards

These standards are not meant to be done back to back like a PT test. Rather the idea is that these are individual tests of strength/ endurance.  If you can perform each individual task over the course of a couple of days you are meeting the intent of the standard.

Bare Mininum

  1. Run 1 mile in 11 minutes.
  2. 25 push ups.
  3. 3 pull ups.
  4. Walk 3 miles with 30 lbs in 1.5 hours (30 min pace).

Baseline

  1. Run 3 miles in 25 min (8:20 pace).
  2. 50 push ups.
  3. 10 pull ups.
  4. Walk 6 miles with 40 lbs in 2 hours (20 min pace).

Advanced

  1. Run 6 miles in 51 min (8:30 pace).
  2. 80 push ups.
  3. 20 pull ups.
  4. Walk 12 miles with 55lbs pack in 5 hours (25 min pace).
Training ruck

Things you should always be able to do:

  1. Climb over a 6 ft wall.
  2. Swim 200 yards continuously.
  3. Tread water for 30 minutes.
  4. Do a basic swimmer rescue.
  5. Dead lift your own body weight.
  6. Drag a 200lbs man 30 yards.
  7. Throw a 30 sec flurry (heavy bag/ Thai pads or Bob, go as hard as you can for 30 seconds).
Flurry

Summary

Vary your training. All of us want to do the things that we are good at. Be disciplined enough to do the things that you need to get better at.

  • Run (preferable barefoot style) and ruck (30 – 75 lbs).
  • Do push ups, pull ups, burpees and air squats.
  • Primary lifts you should focus on: deadlift, squat and bench press (I stopped benchpressing many years ago because I repeatedly hurt my shoulders).
  • Secondary lifts: overhead squats, cleans, zerker squats, and snatches.
  • Use kettlebells: swings, single hand swings, snatches, clean and press and turkish get ups.
  • Swing a macebell.  

Go train!

november

13nov6:00 pm8:00 pm13 November 2020 - Amtac Shooting Combatives Seminar (Kore BJJ)Danbury CT

14novallday14-15 November 2020 - Amtac Shooting Responsible Armed Citizen CourseWallingford CT

january

16janallday16-17 January 2021 Amtac Shooting Combative Carbine Coursenear Phoenix, AZ

february

26feb8:30 am4:30 pm26 February 2021 - Amtac Shooting Compact Carbine Deployment Coursenear Dallas, TX

march

20marallday20-21 March 2021 Amtac Shooting Hybrid Carbine CourseBaker, FL

april

09apr8:30 am4:30 pm9 April 2021 - Amtac Shooting Compact Carbine Deployment Coursenear Indianapolis, IN

23aprallday23 April 2021 - Amtac Shooting Compact Carbine Deployment Coursenear Oklahoma City, OK