Off Duty, Military Health and Fitness - Air Force Times

One-minute drills build endurance

Editor's note: This is the first of two columns that will focus on the One Minute Volume Method.

To build strength and endurance while minimizing the chances of injury and overtraining, try the One Minute Volume Method.

There are many facets to this training method, but for now we'll look at how to apply OMVM to the standard military workout.

All you need is a watch with a timer, set to beep every 60 seconds. Pick an exercise and a low number of reps — let's say 10. Now start your watch and knock out 10 repetitions, then rest until the watch beeps. Do 10 more and rest until the watch beeps. Continue until the workout is over. Pretty easy, isn't it?

While it seems easy on its face, the benefit of OMVM is all in the volume, or the total work completed. In weightlifting, you calculate volume by multiplying the weight lifted and the number of sets, then multiplying that total by the number of reps. In the case of calisthenics, the volume is the number of reps performed.

This method is effective because the low-rep scheme allows you to perform the exercise perfectly before fatigue sets in and ruins technique, which is a safety issue.

And before you scoff at the low reps, consider that, depending on the sets and reps you build in, you can double or triple your workload without smoking yourself into a worthless heap.

What does this do for you? Simple — you get stronger and you do it by being smarter.

Here are two examples of OMVM drills you can easily build into your unit physical training program:

Two-drill OMVM. For this variation, alternate between push-ups and pull-ups for 30 minutes, doing 10 push-ups and five pull-ups.

Start the watch and perform 10 push-ups, then rest while you wait for the watch to beep. Then do five pull-ups and wait for the beep. Consider alternating exercises; at the end of 30 minutes, you will have done 150 push-ups and 75 pull-ups.

If you have an hour, add another 30-minute round, this time incorporating sit-ups and squat jumps — 10 reps each. That will give you 150 reps each in 30 minutes. Not too shabby.

Three-drill OMVM. This time, add another drill and increase the reps for each, using push-ups (15 reps), pull-ups (eight reps) and squat jumps (15 reps). Cycle through the three drills in 60-second intervals for 45 minutes. In the end, you will have done 225 push-ups, 120 pull-ups and 225 squats.

Next time, I'll tell you how to split these workouts into periods, breaking down your training schedule into blocks that change your repetitions and other variables.

Nate Morrison is an Air Force pararescueman staff sergeant. He is a military fitness expert and founder of the online fitness magazine www.milfitmag.com.