The Indian Military Academy (IMA) is one of the most prestigious institutions in the Indian Armed Forces, and it requires rigorous physical fitness from its cadets. The IMA has a well-designed physical exercise routine that aims to develop the overall fitness of its cadets and prepare them for the challenges of military training.
The physical exercise routine at the IMA includes a mix of activities such as running, swimming, cycling, and weight training. The routine is designed to build strength, endurance, agility, and flexibility, which are all crucial qualities for military personnel.
In addition to regular physical exercise, the cadets at the IMA also undergo rigorous obstacle course training, which includes activities such as rope climbing, wall scaling, and monkey crawling. The obstacle course training helps develop mental and physical toughness and prepares the cadets for the challenges of combat situations.
Overall, the physical exercise routine at the IMA is designed to push cadets to their limits and prepare them for the demands of military life. If you’re aspiring to join the Indian Armed Forces, it’s important to start working on your physical fitness early and build a strong foundation that will help you succeed in your training.
Do you want to be fit like our Indian army soldiers, are you looking for a tough but possible workout and exercises? Here we are providing the best of the best exercise routing of Indian Military Academy which is followed by the gentlemen cadets at the academy. If you are waiting for your IMA joining letter or preparing for a SSB interview, you could start with these exercises to keep yourself fit and tough.
Indian Military Academy Physical Exercise Routine
The focus with these exercises is not on boosting size, but on making you stronger and more agile, says Sub Maj BB Thapa, a physical training instructor at the IMA. Follow this routine twice a week (say on Tuesday and Friday). Between each move, try to rest for not more than 60 seconds and not more than three minutes between the two parts. Repeat this circuit two times.
Part 1
- Warm-up (brisk walk for five minutes, breaking into a short sprint, for a total of 100m)
- Stretching (stand with your feet together and try to touch your toes, but don’t stress your back)
- Chin ups (as many as you can in one minute)
- Full sit ups (the maximum reps you can do in one minute)
- Push ups (at least 14 but as many as you can in one minute)
- Short sprint (about 100m)
- Chest-touches (as many as you can do in one minute)
- Toe touches (grab an overhead bar with arms a little more that shoulder width apart. Keeping your feet together, pull your legs up to your chest and then rotate your body and try to touch the bar with your toes. Keep your head is in line with your shoulders throughout the move)
- Stretching (stand with your feet together, clasp your hands together, raise them as high as you can and then rise on your toes. Hold for a count of 10)
- Brisk walk (about 100m)
Part 2
- Forward rolls (Use a gym mat to perform as many as you can in one minute)
- Squats without any weight (as may as you can in one minute)
- Back rolls (this is tricky, so instead do this: Lie on your stomach, feet together and arms bent alongside your chest. Rise up as you straighten your arms-.your torso should be at a 45-degree angle to the floor.)
- Stair climbing (do this for two minutes and use the balls of your feet to rise and step)
- Cool-down (do a full-body stretch and hold for a count of 10)
Being a civilian, this looks like a whole movie to you, but for gentlemen cadets at the academy, this is just a trailer, they do lot more tough exercises throughout their training. So buckle up and start from today.
Also Read
Read this in Mens Health magazine a long time ago, It was a poorly researched article. Some points are relevant like focus on strength and agility not size. But it misses out on Running ie Cardiovascular endurance, it is a major part of all Military training and service.
I would suggest developing stamina to jog at a steady pace up to at least 30 to 40 minutes. This cannot be done overnight, so start gradually. If you are not athletic and are not used to jogging, start with a combination of run and walk. Do not run every day as you might injure yourself, run at least thrice a week every alternate day. Start with a goal of jogging continuously for 15 minutes and slowly try to progress up to 30-40 minutes.
Calisthenics ie Physical Exercises such as Push Ups, Pull Ups, Dips, Squats, Lunges , Calf raises, Sit ups, Leg throws should be performed to build up muscular endurance.Start with a warm up as mentioned in the article and perform at least 4 sets of each exercise. Perform as many as you can without compromising on correct form, rest for 40 to 60 seconds between sets. Do not worry about how many repetitions you are able to perform, just do them regularly at least thrice a week on every alternate day. A rough figure would be 5 to 10 reps of Pull Ups in each set and 15 to 20 reps of the other exercises should be a decent bench mark.
The reason I ask you to perform each activity every alternate day is to rest that particular body part to allow it to grow stronger. Start of Physical Training as soon as you decide to prepare for your CDSE, so that if you are over weight or under weight or have any minor medical problems it can be rectified before you reach SSB. Military Service does not require you to be a Muscular Hulk, rather a strong conditioned body along with a even stronger mindset. Best Of Luck.
Thanks for sharing this.