Log PT is a classic military workout that tests entire body strength, muscle stamina and teamwork, as the logs can weigh 300-plus pounds. Moving them is a total group effort calling for perfect timing and communication between the instructors and among the students themselves.
However, just because you see special operations programs do it doesn’t mean you should add it to your own training or introduce it into high school athletics training, for example. Due to deaths and serious head injuries, log PT workouts have been banned from high school and college athletes.
Military Candidate Log PT Prep Workout
Not every military special ops candidate has a log or people to practice with, but you can simulate the training with a 40- to 50-pound. sandbag. These are much safer and allow the recruit to build the muscle strength and coordination needed to move the sandbag with a similar weight distribution to that of a group moving the log.
Note: You do need a sandbag, but these are easy and inexpensive to make yourself. Simply buy a 50-pound bag of play sand for a child’s sandbox and a roll of duct tape.
Here is the workout circuit incorporating five basic exercises done with a log:
Repeat four times:
- Sandbag push press (25) + 1 min. overhead hold
- Sandbag lunges, chest carry (100 meters)
- Sandbag situps, chest carry (25)
- Sandbag squats, shoulder carry (25)
- Run 200 meters with sandbag on shoulder or chest
Exercises Explained
Push Press
Lift the sandbag overhead 25 times. This is probably the most notorious exercise of them all, as it is hard to move the log together as a team and hold it in the up position for an extended period. Instead of simply using the shoulders and arms in an overhead press, use the legs to help with the momentum of the sandbag/log, and you will last much longer each set. For the final repetition of each set, hold the sandbag overhead in the locked arm position for 1 minute.
Lunges
Walking lunges for long distances will challenge the legs, biceps and core. Build up to lunging without rest for 400 meters. These are done in a chest-carry hold, keeping the sandbag/log against your chest with your arms under the weight. These isometric biceps holds and dynamic lunges will challenge even the strongest people in the squad.
Situps
This is considered a breather, as chest-carry situps are tough but allow you to catch your breath compared to the other events. But you still need to practice and may find that your unweighted situps improve as well.
Squats
Place the sandbag on your shoulder and do squats. You will want to be able to do a full squat so that your femur ends up parallel to the ground. This will be a leg pump; you should switch shoulders during reps as needed. You will do hundreds of squats with the log and will need to time the up/down perfectly as a group to make this event easier on yourselves.
Run 200 Meters with SB on Shoulder or Chest
The run with the sandbag on your shoulder or in chest-carry mode is unforgiving. Be prepared to run farther, as the shoulder-carry run with the log is an instructor favorite.
This workout is tough with a sandbag and will help you prepare for log PT events without the potential dangers of the log. Imagine performing these movements with a log weighing 300 pounds or more, being lifted by six to seven people of similar height. Every movement needs to be in unison, which requires a leader to communicate and everyone else to listen and repeat the orders so you can sync your movements. While you cannot practice this alone with your own sandbag, practice before each movement the up/down commands so you get used to understanding the process of log PT in team building.
Check out more training ideas in the Military.com Fitness Section for all fitness levels and goals, civilian or military.
Read the full article here