MARINE CORPS AIR STATION MIRAMAR, Calif. -- It is the season for zigzagging around cones, sprinting in boots and lifting 30-pound ammunition cans at Marine Corps Air Station Miramar as Marines gear up to take their annual Combat Fitness Test.

The CFT now counts toward Marines’ composite scores, so Marines need to prepare for the rigorous events that make it up.

The CFT consists of three parts: the 880-yard movement-to-contact, or run, which Marines perform in combat utility uniforms and boots; the ammunition can lift, where Marines lift 30-pound ammunition cans above their heads; and the maneuver-under-fire portion, which involves different exercises such as the fireman’s carry, the buddy drag and the grenade toss.

To achieve the best scores and to prevent injuries, Marines should give themselves several weeks of preparation time before taking the CFT. This allows them plenty of time to work on their weaknesses without wearing down their bodies right before the CFT.

Marines need to have a balanced training regiment involving muscle, strength, power and cardio training. This is because the CFT requires them to use their anaerobic system instead of their aerobic system, explained Tim Stearns, the fitness supervisor at the Miramar Sports Complex.

“Short, high intensity exercises will help Marines develop their anaerobic system,” said Valerie Villarin, a recreation specialist and trainer at the Semper Fit Center here. “Any type of exercise that mimics the CFT can help.”

Performing exercises that involve lifting weight over the shoulders, such as the shoulder press, can help Marines build muscle for the ammo can lift. For the maneuver-under-fire and 880-yard movement-to-contact, sprint drills on a track increase the Marines’ speed. They can also perform cone or agility drills to prepare for the maneuver-under-fire.

“Core training is also essential,” said Villarin. “Your core is basically your torso, back muscles, chest and all those big muscles in your upper body. If your core goes, everything else goes too.”

Aside from the different exercises, Marines can also set up mock CFTs to familiarize their bodies with the three parts of the test. In addition to training their bodies, Marines need to eat properly and have a well balanced diet.

“If you’re not fueling your body right, it’s not going to operate as well,” said Villarin. “A better diet will help a Marine’s performance.”

There are also steps Marines need to take closer to the CFT in order to maximize their performance.

About a week before, Marines should begin to tamper down their exercise schedule to allow their bodies time to recover. The day prior to taking the CFT, Marines need complete rest and plenty of sleep, explained Villarin.

On the day of the test, Marines should have a healthy breakfast and make sure they perform dynamic warm ups before hand. Dynamic warm-ups are nonstatic exercises that get blood flowing throughout the body. Some dynamic exercises are high knees, bounds, skips and side shuffles.

If Marines are unsure on how to begin preparing or need assistance, they can set up training sessions with the Semper Fit Center or Miramar Sports Complex. Both offer unit physical training that entails high intensity workouts.

For more information on unit training, contact the Miramar Sports Complex at 858-577-4129 or the Semper Fit Center at 858-577-4654.

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