How to Stay Ready During the Winter Months: A Guide for Military and Tactical Professionals

As the calendar flips to November and the cold weather sets in, tactical and military professionals know that the upcoming winter months bring a unique challenge. It's easy to fall into the trap of letting your readiness slide. After all, if you've already aced the Army Combat Fitness Test (ACFT) to the Combat Fitness Test (CFT), Physical Fitness Test (PFT), or Physical Readiness Test (PRT) earlier in the year, and your unit isn't currently deployed or on missions, then ops have probably slowed down to allow people to take some leave or vacation. What's the harm in taking a break until the next test or operation rolls around next year, right? While many take the colder months as an opportunity to rest and recharge, for those in high-stakes professions, staying in peak condition isn't a seasonal commitment but a year-round requirement. So, while it may be tempting or be the status quo to do a "dirty bulk" and add a second dinner to every holiday meal…. because it goes down well with a jug of eggnog obviously, maybe instead take this opportunity to stave off the competition.

What competition, you ask? Good question. During a training op once, someone told my squad that "every day, the enemy is training to kill you." That may seem like an extreme example of what I am talking about here, but allow me to put it into perspective. While we enjoy the holidays and find ourselves taking a little more time off than we normally would, someone, somewhere is NOT taking a break. Someone is out there actively trying to out-lift you, outrun you, or outflank you. The longer you stay stagnant, the more ground you lose. That's why winter shouldn't be a time to "hibernate" or take it easy. Instead, it's an opportunity to double down on your training, sharpen your skills, and ensure that you stay ahead of the curve.

The Year-Round Commitment to Readiness

Staying in peak physical and mental condition is never a "seasonal" goal. Fitness assessments may come and go, but real readiness requires ongoing effort. As tempting as it might be to ease off during the quieter months, winter can be a great time to focus on the areas that might get overlooked during busier periods of the year. From keeping your body conditioned to staying mentally sharp, this time can offer a chance to hone both your physical and mental skills in ways that set you up for success down the road.

1. Treat Your Body Like a Weapon

Your body is the basis of your professional arsenal. It needs regular maintenance- something that needs to be checked, cleaned, and fine-tuned constantly to ensure it's in peak condition when it's called upon. Your gear and equipment are an extension of the body. 

During the winter months, it's tempting to let things slide more than you usually would. Maybe you're visiting family or taking a break, and the regular gym routine doesn't work. You might not have access to your usual equipment or facilities, but that's no excuse to take a break from your physical health or fitness. Instead, view the colder months as an opportunity to focus on honing your resilience.

• Nutrition: Cold weather and the holiday season often bring an abundance of rich, indulgent foods. While it's important to enjoy the holidays, it's equally important to ensure that your nutrition supports your physical needs.Prioritize lean proteins, vegetables, and healthy fats, and try to limit processed sugars that can cause energy crashes and disrupt your goals.

• Hydration: In the winter, it's easy to overlook hydration. Cold air can leave you feeling less thirsty, but dehydration can significantly affect performance. Continue to drink plenty of water to fuel your workouts and ensure your body remains in top condition.

• Sleep: In winter, our bodies tend to crave more rest, which can be an opportunity to prioritize sleep. Proper recovery is crucial for muscle repair and mental clarity. Aim for 7-9 hours of quality sleep each night.

• Pushups, Air Squats, Burpees: These classic bodyweight exercises are a great way to stay sharp. Start your day with a few sets of pushups or air squats. If you're stuck inside, add burpees to get your heart rate up and keep your body in motion.

• Sprints or Running: If you can't hit the gym, try to go for a run or do sprints to stay on top of your cardio and endurance. Running will keep you prepared for those run portions of physical fitness tests and improve your overall stamina. Rowers and assault bikes are great alternatives if you aren't out there pounding the pavement. 

• Dry Fire Practice: If you carry a weapon as a professional or responsible citizen, be sure to get dry fire practice in. Even if you're away from your standard range or equipment, you can practice your weapon handling skills. Go to the local indoor range and get some trigger time. Dry fire your personal or home defense weapon (albeit safely), work on reloads, and practice your aiming. There are a few different available technologies that make this pretty easy, but you can get time in without it as well. If you carry concealed and don't do holster work, you're not doing enough. Simple exercises like these can keep your shooting skills sharp and ready for any situation.

2. Hibernation/Stagnation: Don't Fall Into the Trap of "Winter Bulk"

Thanksgiving is around the corner, and you're starting to think about all the home-cooked meals—turkey or ham, cakes, pies...you name it. By the time December hits, you're enjoying yourself, indulging in the holiday feasts, and telling yourself that the real work doesn't start until spring. After all, fitness tests and ops are months away, right? While it may seem tempting to slow down during the winter, "hibernating" can quickly erode the habits you've spent the rest of the year building.

It's also very easy to slip into that "dirty bulk" mindset, where you let the holidays be an excuse to put on a bit of extra weight and not worry as much about your performance. You know, where you get (or stay) really strong but actively stay far away from that dreadful cardio…. Remember, just because you've got some time before your next PFT, ACFT, or CFT doesn't mean you can afford to slack off. Every year, I'd face this challenge, not just for myself, but also as a leader. How do you make sure your team, squad, or platoon doesn't go off the deep end? How do you maintain physical and mental excellence and discipline when everyone else is "relaxing" during the holiday season?

• Consistency is Key: Even during leave or when dealing with holiday events, carve out time to maintain your fitness routine. A 30-minute workout, a quick jog, or even just stretching can help keep you from losing ground.

• Set Personal and Team Goals: Use the slower winter months to focus on your long-term goals. Maybe your pull-ups need work, or your two or three-mile time could be faster. Take this opportunity to improve those weak areas so you hit the ground running when the testing season arrives.

• Get Creative with Fitness: Ever see the movie "Rocky IV" where Rocky Balboa is out lifting logs in the snow in a far away land in order to beat Ivan Drago? If you're in a location where it's difficult to do traditional physical training, look for alternative ways to maintain strength and fitness. Sandbag training, ruck marches, and bodyweight circuits can keep you in shape even if the weather is uncooperative. You could always lift a few logs…..

• Active Recovery: While you're off from intense training, you can also use this time for recovery. Work on flexibility, mobility, and focus on addressing any imbalances that may have developed in the previous year. Mobility drills, and active rest are excellent for keeping your body agile and prepared for more intense training in the months ahead.

• Avoid the "Holiday Trap": It's easy to get caught up in the holiday spirit and let eating habits and alcohol consumption slip. This can be particularly difficult when everything is just tasting so damn good. Keep a balance and enjoy your time off, but be mindful of the longer-term impacts.

• Train for Specific Events: Ensure you're still putting in the necessary work to meet or exceed the requirements for your next fitness test. While cold weather may limit outdoor running, you can use a treadmill or do interval training indoors. Consider adding weighted carries, sled pushes, or functional strength exercises to mimic combat tasks and improve your stamina.

3. Winter Training: Combat Fitness and Readiness

Combat fitness isn't just about lifting weights or running. It's about being prepared for every scenario, from fitness assessments to real-world combat situations. In the winter, tactical training might shift to indoor activities, but that doesn't mean you can't simulate real-world scenarios.

• Functional Training: If your fitness routine looks a little different, that doesn't have to mean it's any less effective. Instead of just focusing on strength, incorporate functional exercises like pulls, sit-ups, and running.These are basic movements that you can do anywhere, anytime. They'll keep you primed for physical readiness tests and training events in the future.
  

• Cold Weather Training: Winter can be the perfect opportunity to break free from the comfort of the gym. Cold-weather training has its own set of challenges, but it also offers a chance to hone your toughness and mental resilience. Instead of opting for easy, indoor workouts, embrace the elements and get outside. Sprints, long-distance runs, or some high-intensity interval training (HIIT) in challenging conditions will improve both your endurance and your mental toughness. The cold can be a challenge, but don't let it stop you from pushing through. 
  

• Maintain Your Strength: While it might be tempting to only "dirty bulk" for the winter and lift less, don't lose sight of your strength goals. Whether you're doing basic pushups, bodyweight squats, or deadlifts and cleans, these movements can be foundational to your overall combat fitness. They translate directly into physical performance on the battlefield or in any tactical situation.
  

• Home Defense Training: I would regret not mentioning this one. If you're away from base or on leave, don't forget about personal and home defense. Review your home security protocols. Familiarize yourself with potential threats and hone your situational awareness. Winter is a good time to strengthen your ability to respond to emergencies at home, especially when your family's safety is at stake.

4. Mental Toughness: Staying Sharp for Leadership

As a tactical or military professional, you're not just maintaining readiness for yourself. You're setting an example for your team. If you want to keep your team, squad, or platoon ready for anything, you need to demonstrate leadership by staying consistent—even when the weather turns cold or the holidays offer a break.

• Lead by Example: The most effective leaders are those who maintain their own discipline, regardless of the season. Keep your own training schedule consistent and encourage your team to do the same. Make it clear that, while holidays are for rest, they aren't an excuse to lose focus. Stay physically active and mentally sharp.

• Teach Structure: Don't just tell your squad or team what to do over the holidays or write out a plan they will ignore. Teach them how to develop their own. Teach them the tools and tips to create their plan to maintain the one thing that is set: the standard. Allowing people to have agency in the process can generate buy-in. If anyone gave me a plan that just said "run 5 miles", and that's it, I probably threw it away. 

• Tactical Decision Games (TDGs): Winter is a great time to challenge the mind. Use scenarios and tactical decision games to stay sharp mentally. Visualize potential situations you may face and plan out your responses. This keeps you ready for anything, from home defense to complex combat scenarios. If you're part of a tactical unit, first responder, or law enforcement team, consider incorporating TDGs into your regular team training. Share different scenarios and analyze how each member would respond. This not only helps with your personal decision-making but also builds cohesion within your team, ensuring everyone is aligned in their tactics and problem-solving ability.

• Read: I know it's not sexy…. but reading is fundamental….I think someone said that. Audiobooks work too but spend a little time broadening your mind. We always recommended and assigned books that were related to wars or tactics to try to limit mental stagnation, but if The Night Before Christmas is your jam, then whatever. Just add a few paragraphs between your multiple watches of Christmas movies like "Die Hard". It's a Christmas movie – fight me!

Conclusion: Stay Ready All Year Round

The holiday season doesn't have to be a time of complacency. While it's tempting to relax and indulge in the pleasures of winter, it's also a great opportunity to focus on maintaining your physical and mental readiness. Remember, your body is your weapon, and it requires constant attention and upkeep. 

Whether you're practicing dry fire drills, staying active with bodyweight exercises, or simply keeping your fitness consistent, the winter months are an opportunity to stay sharp. By staying disciplined and proactive, you'll ensure that when your next fitness test or real-world mission arrives, you'll be ready to respond. Don't let the enemy gain ground on you. 

The subject matter expert who reviewed and approved this article is: Will Amey

Will Amey spent over 23 years in the United States Marine Corps as an Infantryman and retired as a Marine Gunner (Infantry Weapons Officer). 

Relevant Resources:

• Army Directive 2022-05 (Army Combat Fitness Test) -For details on the Army Combat Fitness Test (ACFT)
• ACFT Scoring Scales
• DA Form 705-TEST: Army Combat Fitness Test Scorecard
• MCO 6100.13A w/CH 1-4 – For information on the Physical Fitness Test (PFT) and Combat Fitness Test (CFT)
• PFT/CFT– For information on the Physical Fitness Test (PFT) and Combat Fitness Test (CFT)
• PFT/CFT Calculator
• OPNAV 6110.1J – For guidance on the Physical Readiness Test (PRT)
• Guide 5 Physical Readiness Test (PRT) – For details on the Physical Readiness Test (PRT)
• Physical Readiness: PFA Calculator - Performance