Are we good enough to be officers in the norwegian army?

This month the norwegian army take in new recruits for officer training- and we want to see if we are good enough. Maybe you should try too?

So the physical requirements to get recruited is:
At least grade 2 on 3000-meter run test.
Average grade 2 on strength tests.
Can swim 200 meter without stopping.

3000 meter
Grade	Men	Women
6,0	09:30	10:45
5,5	10:00	11:20
5,0	10:40	11:55
4,5	11:15	12:30
4,0	12:00	13:05
3,5	12:30	13:30
3,0	13:00	14:00
2,5	13:30	14:30
2,0	14:00	15:00

Strength test
	Hang-ups		Push-ups		Sit-ups
Grade	Men	Women	Men	Women	Men/women
6,0	14	20	45	26	70
5,5	13	18	42	24	64
5,0	12	16	39	22	58
4,5	11	14	36	20	52
4,0	9	12	32	18	46
3,5	7	10	28	16	40
3,0	6	8	24	14	34
2,5	5	6	20	12	27
2,0	4	5	16	10	20
1,5	3	4	12	8	15
1,0	2	3	9	6	10
0,5	1	2	6	4	5
0,0	0	0	0	0	0

The hang-ups for men and women are completed differently. Men needs to do normal hang-ups with shoulder wide grip (chin needs to be over the bar). While women do reversed rows (with horizontal body).

The push-ups starts with straight arms with shoulder wide stand. The chest needs to touch the floor on each repetition.

The sit-ups are quite different from other abdominal exercises, because it tests more the strength of the hip flexors (m. iliopsoas), than the abdominal muscles. You must have the hip and knees in about 90 degree angle, and a fist width between your knees. Your hands must be folded behind your head, and the elbows must touch the knees on each repetition. Switch between letting the left elbow touch the right knee and right elbow touch the left knee, for each rep.


We will do the testing on sunday. Starting with the strength tests at clubfit, then run 3000m in the direction of aquadrome, jog the last bit, and then go for a 200m swim in the pool.

Our ambitions!

Reality? Check in on sunday to see!

Stay tuned for new updates. On friday there will be new measurements and pictures!

A workout(video) to avoid shoulder problems!

Good morning beautiful readers!

Here is a little video of a workout with focus on shoulder stability/control! (scroll down ;))

I have been struggling with my shoulders some years; and this made me not able to go hard on exercises I wanted to focus on! Like Bench Press, and Shoulder press.

But I finally found a solution!

It’s important to say that when I started doing these exercises I started with very very easy load, and had a gradually buildup. (Also included in doing these exercises, it’s important that you know you have the correct technique in other exercises you already do)

If you have limiting pain right now, I would use the typical rehab exercises: internal rotation, external rotation and adduction with a cable. 15-20 resps x 3, only performing the exercises in the pain free range.

The focus of this video is to activate the stabilizing muscles in the shoulder(rotator cuff), before moving over to big strong muscle groups.

The keyword to all the exercises performed, is to have control during the movement.

Use a load where you are not experiencing any pain, and slowly but gradually build up. If you feel pain after the workout, you have to go down on your load the next time.

The pain will limit your strength gain, and muscle growth!

Another tips to avoid shoulder problems are that you should actually train your back twice as much as your chest! This concerns muscle imbalance and posture.

ENJOY!

For more theory behind shoulder anatomy/problems, or anything else, just ask – and I will answer the best way possible.

Have a nice day :D