Programme guidance and preparation
6 MI · EIGHT-WEEK TRAINING OPTIONS
Training that fits your deployment
Choose one environment for the equipment and space you have: full gym, zero kit with outdoor access, or restricted indoor FOB. Each eight-week plan contains 32 sessions: two strength or muscular-endurance sessions, one easy aerobic session and one conditioning session. These are 6 MI training templates for medically fit soldiers already doing regular PT. Your unit PT staff set individual entry points and adjustments.
- Suggested cycle
- Day 1: A · Day 2: B · Day 3: recovery · Day 4: C · Day 5: recovery · Day 6: D · Day 7: recovery. Shift the days around your duty roster; aim for at least 48 hours between A and C.
- Busy periods
- Use the shorter session option when appropriate. With only two available slots, prioritise A and C; add comfortable aerobic movement when opportunities allow. Patrols, load carriage and other physically demanding duties count towards total workload.
- Progression
- Weeks 1–3 establish and build the dose. Week 4 reduces fatigue. Weeks 5–7 build again; week 8 is lighter with a submaximal review. Repeat or reduce a week if recovery or duty demands prevent progression. Never double up to catch up.
Choose the right effort and starting point
RPE is perceived effort on a 0–10 scale. RPE 3–4 is comfortable aerobic movement with full sentences possible; RPE 6–7 is purposeful and controlled; RPE 8 is hard but repeatable. For strength work, leave roughly 2–4 good repetitions in reserve. Do not force a repetition or continue a timed station after your technique breaks down.
If you are new to an exercise, returning after a break or cannot control the starting dose, use the easier variation and fewer sets or intervals agreed with your PTI. Progress by changing one variable at a time: load, volume or exercise difficulty. Week 8 uses familiar submaximal work to compare load, pace and effort with week 1; it is not an SCA or RFT assessment.
Before each session: duty, conditions and equipment
Your duty and local instructions take priority. After unusually heavy duties, marked sleep loss or poor recovery, replace hard training with easy movement or recovery and reassess with your PTI. Follow medical restrictions; stop for sharp or worsening pain, faintness or unusual symptoms and seek the unit’s medical support as appropriate.
Use an authorised training area. Check floor grip, clearance, ventilation, heat, clothing and access to drinking water. Follow local heat-illness controls and acclimatisation instructions; the week’s target never overrides the conditions. See training safety for the dashboard guidance.
For improvised loads, inspect seams, handles, lids and grips; pack contents firmly so they do not shift. Start light and weigh the load where possible. Use authorised non-hazardous kit only. Keep exits clear, train one person per clear space and use bodyweight alternatives when the equipment or room is unsuitable.
6 MI