The seven Ps dominated my time in the military. Good planning and preparation help prevent poor performance. Attention to detail is the key to life and death when soldiers are put in danger.

A key area to pay attention to is the physical readiness of soldiers, whether they are entering service for the first time or deploying on operations.

Military physical training is one of the toughest on the planet. If you have chosen to train for one of the special ops units around the world, you better prepare for the hell that awaits you.

The fitness world is constantly trying to find the fittest person on earth through various watered down competitions. You need look no further than a group of soldiers operating in the mountains of Afghanistan.

The high altitude and the presence of people trying to kill you by any means available will force you to rise to the challenge. And conditioning isn't just for troops engaged in firefighting. Units providing base security must remain vigilant of their comrades.

All who serve in the military must look out for each other. Being in top form will allow those on call or in the operating room to maintain their mental acuity.

A common image in military training is of people muddy on an obstacle course or walking while carrying huge packs. They are important tools in the physical training of soldiers, but the battlespace has changed.

Urban terrain now dominates much of the land on which soldiers are deployed. As long-distance marches and runs prepare our troops for the rigors of their mission, we should consider incorporating speed, agility and quickness drills found in sports like football.

The ability to cover short distances quickly under combat load, while having the quick feet and awareness these drills will develop is key to surviving an ambush or dominating the field and winning the battle.

Just like professional sports teams practice on game day, the deployed soldier must prepare. The difference for him is that it's game day every day. With the current operational tempo, volunteers must be trained and put into action. Candidates must arrive prepared for practice.

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Here are my nine tips for preparing for the military:

1. Controlling your body is essential.

You have to do pull-ups, push-ups, lunges, squats and sit-ups...etc. Depending on your current fitness level, start slow, 5-10 reps for 1-2 sets. Pull-ups often suck, so do one or two at a time.

With all the movements listed, you will need to be able to string together the reps. These moves will form the core of the training for the unit you join.

2. The ability to run long and fast is essential.

Again, start with a small distance and use a walk/run protocol. Depending on where you chose to serve, you have to travel miles in your legs.

It is essential that you are comfortable with the load on your back/front (in fact, everywhere). Start with a light bag and increase either the distance you cover or the weight. Do not increase distance and weight together. This would have more negative consequences than positive.

3. The hills are your friend.

Find a good hill and sprint up it. Then add weight and sprint or briskly walk for reps.

4. Learn to walk.

It sounds silly, but with the load you'll be carrying and the distance you'll be running, you won't be running much. Walking requires a different way of moving the body.

During some of my internships, we learned to bend forward at the waist and kick the legs forward from the hip while swinging the arms. It's amazing how effective it is at covering distance with one charge.

They'll give you the control to cover short distances quickly and the ability to change direction, so you can take cover while advancing into combat.

6. Do compound movements.

Squats, push-presses and deadlifts, also known as powerlifting, should form the basis of any gym workout. Buckles are not suitable for combat. You must be able to carry a load and move explosively.

7. Make workout buddies with similar mental dispositions.

You will feed off each other and you will continue to motivate each other. Try to load two bars of 50 kg each and take turns carrying them, two people at a time, in the famer walk position.

This will simulate casualty evacuation. Similar techniques are used for the selection and training of certain units - they use stretchers, but you know the basics.

Try to run 5 km in a group, and if the bars touch the ground when changing positions or if someone knocks the bars down, the group does 20 push-ups.

8. Learn to swim or improve.

Once you've gained some confidence, put on board shorts and T-shirts for swimming, or do it in combat pants. With the addition of clothing, swimming becomes more entertaining.

9. Find your gray area.

That pit of physical hell where you think you can't go on. Once you have crossed this gray zone, your mental resistance increases and your military career will be safer because you are aware of your limits. It's up to you. How much the

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Are you in the army? Which preparation helped you the most? If you aspire to join the army, what do you think are your physical obstacles? Post your comments below.