Whether weight lifting improves pilots' physical tolerance to single, rapid exposures of g forces is a subject of medical debate. However, when it comes to sustained exposures to high g forces or multiple exposures to moderate g forces, the importance of physical strength and endurance becomes more apparent. Furthermore, focusing on the science of sustaining g forces ignores more subjective--less easily measured--benefits of increased alertness, decreased likelihood of sustaining an injury or of getting sick, and decreased times for recovering from an illness or injury. It's also no secret that people who are physically fit just feel better about themselves.
Pilots of the 17th Fighter Squadron, the Hooters, of the 363rd Fighter Wing at Shaw AFB in South Carolina have enthusiastically embraced this philosophy of fitness. Their enthusiasm can be traced to Col. Billy Diehl, the squadron's former commander. During his tenure, Diehl, a consummate weightlifter himself, encouraged his pilots by setting a strong example. When it came time for the 17th to pack essential items and head to the Middle East for Operation Desert Shield, Diehl made sure that the airlift included a set of weights. Not only were the pilots physically ready for the grueling nonstop seventeen-hour ride to the Middle East (a record flight at that time), they would also he well prepared for the rigors of war time: three-sortie days, flying up to ten hours a day, missions lasting eight hours.
Since the war, Diehl has packed his personal weight set and headed to Langley AFB in Virginia But, as our cover photo shows, his fitness legacy remains. What follows is a description of a weight-training regimen of Capts. Jan "Tav" Tavrytzky, the athletic officer of the 17th FS.
Weight training is most effective when part of a total fitness program that includes a healthy diet and moderate amounts of aerobic exercise. For fighter pilots, moderate means twenty to thirty minutes of aerobic exercise at a time. More than that amount can lower blood pressure to levels unacceptable for high-g flight. It is worth noting that none of the F-16 pilots at Shaw AFB smoke. Those who imbibe refrain during the week.
Ideally, fighter pilots should work out at least three times a week. Consistency and frequency (i.e., dedication) count more than setting Olympic records. An effective workout begins with a few minutes of aerobic exercise to get the blood flowing followed by stretching to loosen up tight muscles and to prevent injury.
After warming up and stretching, start slow and work with lower weights and more repetitions. A general rule: fewer repetitions and more weight increase strength, while more repetitions with less weight improve endurance. Pilots should seek an effective median between strength and endurance, which translates into eight to ten repetitions per set.
These sets should he preceded and followed by warm-up and cool-down sets at lower weight (and a few more reps). Each set should be followed by a thirty-second to a minute rest period. A total workout time of between a half- and a full hour is recommended.
Workout Details:
Arms and Shoulders
Moving around in the cockpit involves a lot of pushing and pulling. Strong arms make it a lot easier. A military press (make sure to make sure to wear a weight belt) builds the shoulders. Curls - standing with a curl bar or dumbbells or sitting at a preacher bench - build the biceps. Work the triceps by lying down on a bench and extending weights from behind the head.
Stomach and Back
Strong stomach muscles produce a more effective straining maneuver. Both stomach and back muscles are important for turning the upper body in the cockpit. Well-developed stomach muscles also prevent back injuries.
Legs
Under high g forces, blood collects in the lower parts of the body. The g-suit works to counteract this. Flexing leg muscles makes the g-suit more effective by getting the muscles working with (or against, depending on how you look at it) the air bladders of the suit, thereby pushing blood to the upper part of the body.
Three sets of leg squats with free weights work the quadriceps, gluteals, and hamstrings. Leg curls work the hamstrings and lower leg. Calf muscles can be strengthened with calf raises.
Neck
Strong neck muscles are critical for fighter pilots. A strong neck improves situational awareness by making head movement easier under high g loads. The neck can be strengthened with isometrics (working neck muscles with clasped hands or a towel), a weight machine designed for the neck, or with free weights and special headgear.
Chest
Besides playing a key role in the straining maneuver, chest muscles form the foundation of upper-body strength. Furthermore, future g-suits may incorporate air bladders across the chest. Four eight- to ten-rep sets on the bench press will get the chest in shape. Don't forget warm-up and cool-down sets.
