Combat Physical Conditioning

Physical conditioning for combat is not something I would take lightly. I know plenty of people who think they will simply rise to the occasion when it comes time to fight for their life. However, the first time they have to hump gear or do any real work, the excuses flow about why they can't keep up. All these movies showing people shooting and moving at a sprint pace is not something these individuals just picked up and started doing with ease. Even when they are in the middle of sprinting in their gear and manipulating their weapons, they are pretty well fatigued and fighting to maintain awareness and concentration on the fight. This requires lots of physical training, repetition, and coordination. If you want to be conditioned to fight, there are a few things you will need to keep in mind.

SETTING PRIORITIES 

When looking at a strategy for conditioning yourself or a group of people, there are things that must be considered. You need to be able to look at the actions you will most likely be taking in combat. Things like sprinting, getting up and down fast, carrying alot of weight around, swinging weapons around, etc. The first thing you will want to keep in mind is that you won't need a gym in order to condition yourself. Heck, you won't even need to leave the comfort of your own home. Just make sure your priorities are straight and that you are setting up a schedule that enhances your combat readiness with proper incremental growth. My advise is to set a schedule and a list of things you want to accomplish, then build on it using your gear.

ENDURANCE TRAINING

One of the most important components for being able to fight and stay in the fight is overall endurance. Progressive growth of the cardiovascular system is important for you to be able to sustain the arduous task of fighting in your battle rattle. This isn't something you can get from jogging and running marathons. This comes from doing things you would have to do in combat for long periods such as changing positions, doing reloads, crawling, running, holding up your weapon and moving it. One method I like is the use of isometric training with a firearm, weight, or whatever. Holding a position for a set amount of time and then gradually increasing it will cause your muscles to become accustomed to long term recruitment.
Also, don't think you have to take up jogging in your full gear in order to get endurance. You can challenge your cardiovascular system without having a wind-sucking experience. However, jogging in full gear is not a bad way to learn how your gear will perform. But I would advise to keep the distance limited, but with a mix of flat and rough and rocky terrain. I would also advise you to do certain things like isometric squats and pushups. Hold these positions in a way that mimicks things like leaning, crawling, etc. Crawling for a long distance in various positions is a good idea too as long as it is steady and consistent.
Don't underestimate the need for endurance training. It will make or break your ability to stay in the fight. There is a reason the SF selection puts candidates on long endurance courses. Endurance in all aspects is what you will need physically and mentally if you are going to perform at your peak when the time comes.

POWER TRAINING

The ability to lift yourself up or push heavy weight around in a hurry is essential in combat. You will have to move quickly from prone to kneeling, or even straight to standing. You will have to run fast and stop quick. There are a variety of exercises you can perform in order to properly and successfully get your power output up to an optimal level. Things like sprints, fast PROPER pushups and lifts are great things to start off with. Again, I would start with just your bodyweight and then gradually add your gear into the mix..

STRENGTH TRAINING

in combat, you will be lifting heavy objects, particularly your own weight. Your legs will be having to lift you up slow and fast and your arms will need to lift and push you up as well. These actions will put lots of stress on your knees and shoulders. Therefore, it would be wise to strengthen the muscles that support these joints. I would focus on squats, lunges, pike pushups, pseudo planche pushups, pullups, chinups, and triangle pushups. The important thing to remember is that we are not going for size here, but overall strength.
You don't need to look like Hulk Hogan or Dwayne Johnson in order to have more than adequate strength to perform. My advice would be to start with just your bodyweight until you can perform the pushes and pulls slowly 10 times with ease. Then I recommend doing them with gear on. Add on the gear in increments and let your body get used to the load. Again, we are aiming for true strength, not endurance or power. Smooth and controlled manipulation of heavy weight will cause maximum muscle recruitment and therefore, more overall strength. Do these lifts and movements right, and with great patience in order to get the fastest results.
My advice is to only intermitently work on your strength training. Get to the next strength level and then build around that with your endurance and power.

PROPER TECHNIQUE

One of the most dangerous things anyone can do while trying to get fit is to conduct lifts and exercises without considering proper range of motion to protect joints and prevent overloading muscles to the point of gross tearing, resulting in a long term or permanent injury. This means that we need to exercise a great amount of patience and be mindful that we are following a natural range of motion that will preserve our joints. This is not hard to learn, but for many, it will require alot of retraining and repetitions in order to make this proper technique habitual and instinctive. This is why starting out slow is key.

CLOSING CONSIDERATIONS

I want to emphasize again that the goal here is not to develop looks like a Greek god or a bodybuilder. That will typically be a byproduct of your conditioning though. Just make sure that you are diligent and careful about how you are carrying out your workouts. My recommendation is that you only go at a 70% rate of strain. This will allow you to still achieve improvement, but also allow you to workout daily. I do not believe you should ever be too tired to train and practice. It should be engaging and fun, but also somewhat challenging. However, if it is going to take you out of commission for a few days, I would say that you are running the risk of psychological exhaustion and seeing conditioning as a chore or a punishment. Be wise, be patient, and be disciplined in your application of these conditioning exercises.