MPREPCO

Why biomechanics matters when carrying weight

Every candidate preparing for the British Army fitness test must understand one truth: carrying load changes everything. Add 25–40 kg and your centre of mass shifts, trunk lean increases, stride mechanics change, and energy cost rises with every step.

Inefficient technique means lost speed, early fatigue, and a higher risk of injury. Efficient technique does the opposite: it keeps you inside a safe “mechanical envelope,” reduces wasted motion, and lets you hold pace longer with less strain.

A 2021 systematic review of military load carriage confirms this: soldiers under load show shorter strides, higher step rates, and greater joint stress at the hips, knees and lower back—all linked to injury. That makes biomechanics central not only to performance in the British Army entry fitness requirements, but also to long-term durability.

The efficiency equation: what “good movement” looks like under a bergen

When the task is marching fast—or transitioning to a tactical jog—with weight, the goal is simple: generate high forward impulse with minimal braking and minimal torso wobble. Five biomechanical pillars support this:

1. Posture and alignment

   • Think “tall, slightly forward from the ankles”.
   • The bergen pulls your centre of mass back; counter it with a global lean, not a waist bend.
   • Waist-hinge collapse reduces diaphragm function and fatigues the lower back.

2. Stride length and cadence

   • Shorten stride slightly, raise cadence.
   • This keeps your centre of mass from vaulting, reduces braking on heel strike, and improves stability.
   • Research shows soldiers naturally adopt shorter strides and higher step rates—embracing it improves economy.

3. Pelvis–trunk coordination

   • Keep ribcage stacked over the pelvis with small, well-timed rotations.
   • Excess wobble wastes energy and drives stress to knees and spine.

4. Force direction

   • Push the ground back with the glutes and hamstrings.
   • Avoid overstriding, which increases braking and shock.

5. Load–body coupling

   • Pack fit is performance-critical.
   • Use a hip belt when allowed: it transfers weight to the pelvis, stabilises the trunk, and improves efficiency.

Kit setup for speed and efficiency

Small adjustments to your bergen set-up can transform your movement:

• Load high and close – keep heavy items near your spine.
• Hip belt – tension appropriately to share load with the pelvis.
• Sternum strap – light tension narrows the strap base, controlling sway.

Movement playbook: mastering different terrains

Flats and gentle undulation (time-standard marching)

• Lock cadence first; let speed adjust with terrain.
• Aim for soft, quiet steps—noisy heels = wasted energy.
• Compact arm swing supports rhythm and trunk balance.

Climbs

• Lean forward as one unit from the ankles.
• Shorten step half a boot length.
• Breathe low and steady to protect trunk stability.

Descents

• Shorter, quicker steps reduce knee stress.
• Keep hips over heels and allow knees/ankles to absorb load.
• Brace lightly to prevent pack “overtaking” you.

Broken ground, peat, ruts

• Eyes three steps ahead, feet one step ahead.
• Keep hips level to reduce ankle roll risk.

Transitions (march ↔ jog)

• Protect cadence: shorter steps, tall posture, quiet feet.
• Resist overstriding to “feel” faster.

Technique diagnostics: quick self-checks

• Rear-view wobble test – check trunk/pelvis stability.
• Sound check – loud, uneven steps = inefficiency.
• Torso audit – ear/shoulder/hip should align with a forward tilt.

Strength and mobility for load efficiency

A solid strength programme for Army prep targets the patterns that underpin all five pillars:

• Anti-movement core – Pallof holds, dead-bugs, suitcase carries.
• Posterior chain – trap-bar deadlifts, split squats, sled drags.
• Hip control – Copenhagen planks, lateral walks, step-downs.
• Ankle stiffness – calf raises, pogo hops, bounding drills.

Gait drills that transfer directly

• Metronome marches – practise cadence discipline.
• Ankle-lean wall drills – teach global lean without waist bend.
• Hip-belt practice – experiment with belt tension for stability.

Pacing smarter, not harder

The fastest loaded movers are not the strongest—they're the most efficient:

• Stay tall and stable.
• Maintain cadence.
• Control breathing.

Break these principles and performance collapses quickly.

Common faults that silently slow soldiers down

1. Overstriding with stiff trunk – fix with shorter steps + higher cadence.
2. Waist-hinge lean – lean from the ankles, keep ribcage stacked.
3. Pelvis rocking – improve hip strength + tighten pack.
4. Pack pendulum – raise load placement + stabilise cadence.

How this ties into British Army test performance

The 2km run and loaded march reward efficiency, not brute force. Army pre-training teaches soldiers to:

• Shorten stride and raise cadence.
• Lean from the ankles, not the waist.
• Stabilise trunk–pelvis coordination.

These techniques improve speed, reduce injury risk, and help recover faster between evolutions.

For a complete prep pathway, explore our British Army pre-training programme.

Building a weekly plan

• 1 × load-movement session – 5–6 × 5–8 minutes at target cadence.
• 1 × lighter “pack fitness” session – low load, faster pace, walk/jog transitions.
• 2 × gym sessions – trunk control, posterior chain, hip stability.
• Separate heavy pack days and running days to reduce injury risk.

Conclusion: mastering biomechanics to pass the British Army fitness test

Speed under a bergen comes from biomechanics: lean from the ankles, shorten stride, raise cadence, stabilise the trunk, and dial in your kit setup. Train movement, not just fitness.

Start your journey with our British Army pre-training programme.

References

1. Walsh GS et al. Military load carriage effects on gait: A systematic review. Applied Ergonomics, 2021.
2. LaFiandra M et al. Trunk coordination & stride under load. Gait & Posture, 2003.
3. Sharpe SR et al. Hip belt effects on trunk coordination. Journal of Biomechanics, 2008.

Why balanced training is key to the British Army fitness test

To succeed in the British Army fitness test—and to thrive throughout basic training—you need more than strength or fitness in isolation. Modern soldiering demands speed, endurance, power, resilience and the ability to switch between energy systems at a moment’s notice.

At MPREPCO, we prepare recruits for these realities through training that develops the complete soldier: strong under load, aerobically capable, technically efficient and able to sustain effort over hours. A one-dimensional programme simply isn’t enough. A balanced one is essential.

Why the all-rounder approach wins

Soldiers are generalists. In a single day you may:

• Complete a 10 km loaded march.
• Sprint to cover.
• Crawl under obstacles.
• Carry a casualty.

Each of these demands draws on different physiological qualities. Research on military populations shows that programmes combining endurance and strength training consistently produce broader performance improvements than training that focuses on one domain alone (Nindl et al., 2020). This hybrid model allows soldiers to generate power when needed, sustain effort for long periods and recover faster between tasks.

The risks of training one-dimensionally

Favouring one fitness quality at the expense of others reduces overall readiness:

• Endurance-only focus: can lead to muscle loss, decreased power and an elevated risk of overuse injuries.
• Strength-only focus: may limit aerobic capacity and slow recovery between efforts.

Evidence from military training environments shows that unbalanced training often results in declines in muscular endurance, power and resilience during demanding field phases (Ørtenblad et al., 2018). Balanced training prevents these drops and supports long-term durability.

Endurance: the foundation of soldiering

Endurance underpins almost every military task, from the British Army 2 km run to long patrols and multi-hour exercises. Solid aerobic conditioning:

• Supports sustained output under load.
• Improves fatigue resistance during long training blocks.
• Enhances mental resilience when effort is prolonged and uncomfortable.

Effective endurance development typically includes:

• Threshold runs and tempo work.
• Interval sessions to raise VO₂ and speed tolerance.
• Longer aerobic efforts for base building.
• Loaded marches between 20–45 kg to harden load carriage capacity.
• Mixed-modal conditioning combining running, crawling, bounding and carries to build tactical stamina.

Strength: power, protection and load-carriage

Strength drives casualty drags, obstacle climbing, weapon handling and movement under heavy loads. It also reduces energy expenditure per step during load carriage, lowering fatigue and improving efficiency.

Research shows that structured strength programmes can significantly improve performance in military recruits compared with standard physical training alone (Aandstad et al., 2020). Effective strength training for Army prep includes:

• Lower body compounds – squats, deadlifts, lunges.
• Upper body strength – presses, rows, pull-ups.
• Unilateral work – split squats, step-ups, single-leg RDLs.
• Dedicated trunk stability – carries, planks, anti-rotation work.

This improves joint control, load tolerance and overall robustness under field conditions.

The power of hybrid training

When strength and endurance are trained together, soldiers develop the versatility required for modern operations: the ability to switch between high power output and sustained effort seamlessly. A well-designed concurrent approach:

• Reduces injury risk by distributing stress across systems.
• Enhances recovery between training days and field exercises.
• Improves readiness for the unpredictable demands of daily training.

Nindl et al. (2020) highlight that concurrent training is one of the most effective approaches for military populations, supporting improvements across cardiovascular fitness, muscular strength and functional performance.

Structuring a balanced weekly training plan

A well-organised programme for British Army preparation typically includes:

• 2–3 strength sessions focused on compound lifts, unilateral work and core stability.
• 2–3 endurance sessions combining long runs, intervals and loaded marches.
• 1–2 tactical conditioning sessions using shuttle sprints, sled drags and sandbag circuits.
• Daily mobility and recovery work to maintain movement quality and reduce injury risk.

The key is balance: mixing heavy, moderate and light days so that strength, endurance and technical qualities all move forward together without overloading a single system.

Injury prevention through balanced training

Most training injuries are the result of imbalance:

• Too much running without sufficient strength.
• Poor movement control under fatigue.
• Inadequate recovery between high-load sessions.

A hybrid approach alternates stress on different systems, builds joint stability and distributes weekly load more effectively. This helps prevent common issues such as shin splints, IT band syndrome, knee pain and lower back strain—problems frequently seen in recruits who rely too heavily on one type of training.

Final thoughts: become the complete soldier

Passing the British Army fitness test is only the first milestone. To excel in basic training and beyond, you need to be a complete soldier—strong under duress, aerobically capable, technically efficient and resilient to fatigue.

Balanced training builds that soldier. It prepares you to march far, fight hard, recover fast and perform under pressure. Train smart. Train balanced. Train with MPREPCO and become fully prepared for the demands of British Army service.

References

1. Aandstad, A., Holme, I., Høstmark, A.T. and Berntsen, S. (2020) ‘Strength training improves muscle performance in young male conscripts: a randomized controlled trial’, BMC Sports Science, Medicine and Rehabilitation, 12(1), pp. 1–10.
2. Nindl, B.C., Alvar, B.A., Dudley, J., Favre, M., Martin, G.J., Sharp, M.A., Warr, B.J. and Kraemer, W.J. (2020) ‘Concurrent strength and endurance training in military populations: A systematic review’, Sports Medicine – Open, 6(1), pp. 1–19.
3. Ørtenblad, N., Nielsen, J., Saltin, B. and Holmberg, H.C. (2018) ‘Role of glycogen availability in exercise performance and post-exercise recovery’, Sports Medicine, 48(S1), pp. 13–27.

Why plyometric training matters for the British Army fitness test

Passing the British Army fitness test requires more than endurance—it demands speed, agility and explosive strength. Whether it’s sprinting in kit, vaulting obstacles or changing direction under heavy load, plyometric training gives you the edge you need to succeed in British Army basic training and beyond.

At MPREPCO, we integrate plyometrics into our British Army pre-training programmes to help recruits move faster, hit harder and reduce injury risk. Research shows that programmes combining plyometric and strength work can significantly boost on-field performance and lower injury rates (Ling et al., 2020). If you want to meet—and exceed—the British Army fitness requirements, plyometric power is non-negotiable.

What is plyometric training?

Plyometrics are explosive, high-velocity exercises that train your muscles to generate maximum force in minimal time. These exercises harness the stretch-shortening cycle (SSC) to develop speed, power and reactive strength—vital for the demands of soldiering.

Examples include:

• Box jumps
• Depth jumps
• Bounding drills
• Clap push-ups
• Hurdle hops
• Medicine ball slams

By improving rate of force development (RFD), plyometric drills make you quicker, more agile and more resilient under load.

The tactical advantage: why soldiers need explosive power

1. Load carriage efficiency

   Carrying 25–35 kg across rough terrain slows you down and stresses your body. Plyometrics condition your muscles and tendons to:

   • Absorb and redirect force more efficiently.
   • Reduce ground contact time when sprinting or landing.
   • Improve joint integrity, reducing the risk of overuse injuries.

   Military-specific studies show that cadets undergoing plyometric-based injury prevention programmes experience increased performance and lower musculoskeletal pain during load-bearing tasks (Mohammadyari and Aslani, 2022).

2. Combat-ready movement

   Soldiering demands explosive, reactive strength—whether it’s breaching, casualty drags or rapid direction changes. Plyometrics improve:

   • Acceleration and deceleration.
   • Agility in full kit.
   • Fast-twitch muscle activation for split-second reactions.

Injury prevention: stronger, safer, more resilient

British Army training puts enormous strain on the body, and injuries are common. Plyometric training prepares the body for stress by:

• Improving joint stability (knees, hips, ankles).
• Teaching safe landing mechanics.
• Enhancing proprioception and body awareness on rough terrain.

A systematic review confirms that plyometric-based programmes reduce injury rates while simultaneously improving performance outcomes (Ling et al., 2020).

How to add plyometrics to your British Army strength plan

Begin with a foundation of strength (squats, lunges, core stability) before layering in explosive movements. Here’s a smart progression:

Weeks 1–2: low-impact prep

• Jump rope.
• Line hops.
• Submaximal squat jumps.

Weeks 3–5: moderate plyometrics

• Box jumps.
• Skater bounds.
• Lateral hops.

Weeks 6+: advanced & loaded

• Depth jumps.
• Bounding circuits.
• Weighted jumps (vest/plate carrier).

Tip: 2–3 sessions per week, with 48 hours recovery between, gives the best balance of adaptation and injury prevention.

MPREPCO: pre-training built for explosive soldiers

Our British Army pre-training programmes combine strength, endurance and plyometric conditioning to prepare you for:

• The British Army 2 km run—faster times through better power output.
• Obstacle courses and TABs—greater agility under load.
• Injury prevention—keeping you training consistently.

We design programmes backed by research, just like the protocols proven effective in military cadet populations (Mohammadyari and Aslani, 2022).

Final thoughts: plyometric training = tactical advantage

To truly excel in the British Army fitness test and thrive in basic training, you need more than endurance—you need explosive power. Plyometric training gives you the speed, strength and resilience to outperform your peers, reduce injuries and dominate your fitness assessments.

Ready to train like a professional? Join MPREPCO’s pre-training programme at mprepco.co.uk and prepare to pass with confidence.

References

1. Ling, D.I., Cepeda, N.A., Marom, N., Jivanelli, B. and Marx, R.G., 2020. Injury prevention programmes with plyometric and strengthening exercises improve on-field performance: a systematic review. Journal of ISAKOS, 5(2), pp. 90–97. Available at: ScienceDirect.
2. Mohammadyari, S. and Aslani, M., 2022. The effect of an eight-week injury prevention program on performance and musculoskeletal pain in Imam Ali Military University students. Journal of Military Medicine. Available at: militarymedj.bmsu.ac.ir.