By Madman Moran

Judging by the title, you can probably guess where this post is going. As with most things I write, this topic will be examined from a more martial context. However, please remember that it applies to all facets of life. It doesn’t matter if you’re a soldier, cop, tactical training junkie, competition shooter, or any other label you subscribe to – being in shape matters.

Within the tactical industry, student and instructors alike spout off statistical facts relating to lethal force encounters and techniques to increase survival rates. They sift through the data and plan contingencies for the many “what if” scenarios. This isn’t a bad thing, but it always puzzled me to see how well people can analyze so many external factors while ignoring a glaringly obvious internal one —fitness.

 If everyone was truly concerned about survival, then fitness would be at the top of their list. Instead people fixate on the cool kid stuff like gunfighting and gear – because we all know looking Gucci is what it’s all about. Going for a run or sticking to an exercise regimen isn’t nearly as sexy as the latest plate carrier, twentieth rifle purchase, or NODS. I can’t tell you how many times I’ve heard people lay out a strategy for their post-apocalyptic fantasies, all while they can barely make it from the fridge to the couch. As an ex fat kid, I’m not here to throw stones, but I’ll introduce a little reality. Obesity and it’s ailments like heart disease and diabetes are far more likely to kill you before anything else. You don’t have to be fat to be out of shape, though. Skinny people can be weak and have poor cardiovascular health too. Your health is the most important thing you can possibly take care of and staying fit is the easiest way to do that. It’s free. All it takes is a little discipline.

However, since everyone already knows the health repercussions of being lazy, I’ll tell you how fitness relates to martial contexts more than anything else. Throughout history you’ll find that fitness has been foundational in every warrior culture. It’s because it does so much more than just instill discipline, it increases survivability. There are three main physiological reasons why: movement, recovery, and trauma.

Examine most combat footage and assaults caught on camera from around the world and you’ll find a common theme. People move – a lot. From running up the side of a mountain with 100 lbs. of gear to sprinting behind cars for cover, there is usually lots of physicality involved in these situations. The ability to explosively move (be it running or grappling with someone) cannot be understated here. Athleticism can be channeled aggressively to exploit a flaw in the enemy’s plan and give you that extra half second that makes all the difference. In military contexts, it could mean running 300 meters around a village for a bold flanking maneuver. In civilian contexts, it could also mean sprinting from cover to cover to avoid being the next statistic at a gas station. It’s much harder to hit unpredictable, moving targets. Remember, not getting shot is more important than shooting. Mobility and agility increase survivability.

Additionally, being fit aids in faster recovery and maintaining situational awareness. A fit person will recover from sprinting or fighting faster. This has obvious advantages. Imagine running as fast as you can and then suddenly needing to draw and aim down your sights. Being able to control your breathing and having the sights dance less is definitely a plus. Overall, you’ll be less distracted after performing physical loads and this is critical.

If you think you can focus under physical duress, think of a time in your life where you’ve been truly amped up. If you’ve been fortunate enough to avoid this stressful feeling, the closest comparison is physical exhaustion; try donning some body armor and do some sprints to get an idea. There are some severe physiological responses your body has to massive adrenaline and cortisol dumps that most people aren’t used to. Increased heart rates and blood diverting to major muscle groups have an effect on people. Fine motor dexterity is subdued (if not trained for a task), tunnel vision ensues, degrading peripheral awareness, and auditory exclusion sometimes occurs. Not having peripheral vision and not hearing well has a pretty big detriment to situational awareness. The fitter you are, the less susceptible you’ll be to these normal responses to danger, all else being equal, after training. Your blood is more oxygenated and efficient so when it diverts elsewhere you aren’t affected as much.

I can personally attest to this after doing force on force training. The first time I did it my heart rate went up to about 150 BPM from the adrenaline. My vision narrowed and my cognition was at about half capacity. When I came back to do it again months later after cardiovascular training, I was able to perform considerably better with minimal fatigue and full vision. I was able to process the environment much more clearly. I still had a high heart rate from the adrenaline but because I was used to being in that state from running, the effects were much less pronounced. You’ll never be fully immune to these symptoms, but being fit is a good counter to them.

Finally, fitness levels are a strong indicator of surviving trauma. Studies have concluded that there is a positive correlation between fitness levels and surviving severe hemorrhaging and trauma. The fitter you are the higher your hemoglobin count is, making your blood more oxygenated. This means you may be able to lose more blood before exsanguination (bleed out) occurs. Your blood vessels are also more used to working under load and are better at vasodilation and vasoconstriction. Vasoconstriction is a critical initial reflex when you are trying to stop major hemorrhaging. Efficient vasodilation (the opposite) plays a different role in recovery. You may also be able to hold off a little longer with obstructed airway or breathing problems than you would normally. Obviously, controlling bleeding and opening airways is more effective than the body’s natural defense mechanisms mentioned here, but any slight advantage that can be obtained doesn’t hurt. Fitness won’t make you super human, but it certainly helps.

All this goes without saying that you don’t have to be an Olympic athlete or cross fitter to reap these benefits, but you need to be in decent physical condition. I suggest the following basic standards:

• Run an 8-minute mile.
• Bench press your body weight.
• Squat your body weight.
• Deadlift your bodyweight.
• Perform 5 pull-ups or 10 chin-ups.

This is just a baseline, and it’s very attainable with just a little work even if you’re out of shape. People start at many different levels. What’s important is simply starting a routine and that starts with the dedication to remain active, even on the days when you don’t want to.

If you notice most of your time is spent on training, shooting, and acquiring gear, your priorities are not in order. Fitness must come first. There is nothing more ridiculous than guys who look like stuffed sausages in their Crye gear.

So, do yourself a favor. Get in shape. Be prepared and harder to kill for the more likely scenarios – heart disease, diabetes, and vehicle wrecks, as examples. Once you have that covered, you can start planning for the others.

Fitness Is More Important Than Firearms Training