As a native Kansan with 18 years of service in the Army, I’ve always been driven by a passion for physical fitness. My journey began in high school when I was introduced to the fundamentals of weightlifting, strength training and conditioning. I was a multi-sport athlete, competing in cross country, basketball and track and field, and I was fortunate to continue my passion for sports in college, playing basketball and track and field at McPherson College in Kansas.
I was blessed to have an outstanding support system, with coaches, teachers and mentors who played a significant role in shaping me into the person I am today. Coaches like Nick Dawson, Dave Wiley, Tyler Lare and Doug Delay helped me develop my skills on the basketball court, while Coach Greg Schultz taught me the importance and fundamentals of weightlifting and conditioning. My college basketball coach, Roger Trimmell, also had a profound impact on my development as a young man. I’m grateful for the influence these individuals had on my life, and I wouldn’t be where I am today without their guidance and support.
When I joined the Army, my fitness journey took a significant leap forward. One of the most pivotal moments in my career came when I was accepted into the 75th Ranger Regiment. I was in awe of the impressive group of Rangers who surrounded me, and I was introduced to the Best Ranger Competition (BRC), a grueling test of endurance, strength and mental toughness. I remember watching the 2010 events, particularly the final buddy run, and being captivated by the competition.
Ranger mentors like Maj. Marc Messerschmitt (2000 winner), my battalion commander; Lt. Col. Brian Eifler (now Lt. Gen. Eifler), XO; Maj. Todd Brown (now Brig. Gen. Brown); and Sgt. First Class Alex Kupratty (now Command Sgt. Maj. Kupratty) played a significant role in my development. With their guidance, example and support, I made the Regiment 2011 BRC team and finished 18 out of 53 teams with my partner, Staff Sgt. David White. My time in the Ranger Regiment as a chemical officer was formative. I attribute that experience and time of growth to the outstanding role models and mentors within the organization.
Another highlight of my career came when I met Andy Harvey, a fellow chemical officer who is one of the most physically talented individuals I’ve met in the Army. We teamed up and competed in the BRC in 2017, finishing in 6th place, representing the Chemical Corps, 3d Chemical Brigade, and Fort Leonard Wood, Missouri. These experiences taught me the value of inspired purpose, dedication and teamwork.
In 2018, I joined the 22nd Chemical Battalion at Fort Bliss, Texas, and our unit was selected to pilot the Holistic Health and Fitness (H2F) program. This innovative initiative provided us with equipment, expert strength and conditioning coaches, a physical therapist, nutritionist and certified athletic trainer. Working closely with our unit leaders and H2F professionals, we developed a comprehensive physical fitness plan to prepare for the new Army Combat Fitness Test (ACFT).
Through careful programming, attention to sleep and nutrition, and dedicated training, our unit was able to optimize our performance and achieve exceptional results. I’ve consistently scored well on the ACFT, relying on a combination of consistency, dedication and commitment to holistic wellness.
My fitness routine includes a variety of exercises that translate to the ACFT, such as:
Deadlifts: Hexbar deadlifts with a focus on proper form, starting light and progressing to heavier weights. I like a 5×5 rep scheme with progressive weight increases, aiming to reach near-failure on the final set and rep while maintaining proper form.
Ball throw: 10 tosses with a 20-40 lb ball to build explosive power, focusing on proper technique and generating power from the hips with proper trajectory and arc. Heavy KB Swings and box jumps also help with explosive power.
Hand-release push-ups: Tabata-style intervals, such as 30 seconds of work followed by 30 seconds of rest, or 20 seconds of work followed by 10 seconds of rest.
Sprint-Drag-Carry: Short distance intervals, such as 50m wind sprints, paired with farmers carries to build grip strength and cardiovascular stamina.
Planks: Core and plank variation exercises to improve stability and overall fitness.
2-mile run: 400m/600m/800m repeats on a track with 60-120 seconds of rest to build cardiovascular endurance.
As I continue my Army journey as an advocate for holistic wellness, I’m excited to share my knowledge and experience with others, and I look forward to seeing the positive impact that fitness can have. My next assignment will take me to Fort Stewart, Georgia, where I’m excited to command the 83d Chemical Battalion in June 2025. Let’s go!
Written by Lt. Col. Timothy Cox.
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