A Special Forces
Physical Fitness Training Test
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Jeff Bradley asks, do you have what it takes?
Through the years, the approach to physical training within the military has evolved to coincide with the tactical requirements of the modern-day soldier. Outlined is a typical 6-week program for a Special Forces operative. Do you have what it takes?
MILITARY STYLE TRAINING
Down through the years, the approach to physical training within the military has evolved to coincide with the tactical requirements of the role of the modern day soldier. Below is a typical 6-week program for a Special Forces operative. The training program below is suitable for Army Rangers, Force Recon and the SAS. Those units are required to maintain outstanding levels of fitness and hiking massive distances carrying heavy weight is not uncommon.
WEEK 1:
(Only intense workout days are listed here. Do weight training or swimming workouts on your "easy" days.)
DAY 1:
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Fitness Test:
Sit and Reach flexibility test
Push Ups: maximum in 60 seconds
Sit Ups: maximum in 60 seconds
Pull Ups: maximum in 60 seconds
Run: 2 miles as fast as possible
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Swim: 100 meter nonstop using any stroke, without touching the side or bottom of the pool.
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Forced march with 30-pound rucksack: While carrying 30 pounds in a backpack, walk 3 miles in 45 minutes on a road or 1 hour if walking cross-country. (Wear well broken-in boots with thick socks.)
DAY 2:
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Push Ups: 3 sets of maximum in 30 seconds
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Run: 3 miles at moderate 8-to-9 minute mile pace
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Rope Climb or Pull-Ups: 3 sets to failure
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Forced march with 30-pound rucksack: While carrying 30 pounds in a backpack, walk 5 miles in 1 hour and 15 minutes on a road or 1 hour and 40 minutes if walking cross-country.
DAY 3:
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Forced march with 30-pound rucksack: 5 miles in 1 hour and 15 minutes (along the road) or 1 hour and 40 minutes (cross-country).
WEEK 2:
DAY 1:
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Forced march with 30-pound rucksack: 5 miles in 1 hour and 15 minutes (along the road) or 1 hour and 40 minutes (cross-country).
DAY 2:
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Push-Ups: 3 sets of maximum in 35 seconds
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Pull-Ups: 3 sets of maximum in 35 seconds
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Sit-Ups: 3 sets of maximum in 35 seconds
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Run: 5 miles at moderate 8 to 9 minute mile pace
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Squats: 3 sets of 50 reps with 35 pound rucksack
DAY 3:
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Forced march with 35-pound rucksack: 10 miles in 3 hours (along a road) or 4 hours (cross-country).
WEEK 3:
DAY 1:
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Push-Ups: 4 sets of maximum in 40 seconds
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Pull-Ups: 4 sets of maximum in 40 seconds
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Sit-Ups: 4 sets of maximum in 40 seconds
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Run: 4 miles at moderate to fast 7 to 8 minute mile pace
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Squats: 4 sets of 50 reps with 40 pound rucksack
DAY 2:
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Forced march with 40-pound rucksack: 12 miles in 4 hours (along a road) or 4 hours and 40 minutes (cross-country).
DAY 3:
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Push-Ups: 4 sets of maximum in 45 seconds
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Pull-Ups: 4 sets of maximum in 45 seconds
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Sit-Ups: 4 sets of maximum in 45 seconds
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Run: 6 miles at moderate to fast 7 to 8 minute mile pace
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Squats: 4 sets of 50 reps with 40 pound rucksack.
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WEEK 4:
DAY 1:
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Forced march with a 50-pound rucksack: 14 miles in 4 hours (along a road) or 4 hours and 40 minutes (cross-country).
DAY 2:
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Push-Ups: 4 sets of maximum in 60 seconds
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Pull-Ups: 4 sets of maximum in 60 seconds
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Sit-Ups: 4 sets of maximum in 60 seconds
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Run: 6 miles at moderate to fast 7 to 8 minute mile pace
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Squats: 4 sets of 50 reps with 50 pound rucksack
DAY 3:
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Forced march with a 50-pound rucksack: 18 miles in 4 hours and 45 minutes (along a road) or 6 hours (cross-country).
WEEK 5:
DAY 1:
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Run: 3 miles at a fast 6-to-7-minute mile pace.
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Swim: 500 meters Swim nonstop, using any stroke but backstroke.
DAY 2:
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Fitness Test:
Sit and Reach flexibility test
Push-Ups: maximum in 60 seconds
Sit-Ups: maximum in 60 seconds
Pull-Ups: maximum in 60 seconds
Run: 2 miles as fast as possible
DAY 3:
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Forced march with a 50-pound rucksack: 18 miles in 4 hours and 30 minutes (along a road) or 6 hours (cross-country).
CONCLUSION
Although the above program is typical of any elite Special Forces Operative around the world, the distance and weight being used are not for the untrained individual, and the word 'elite' cannot be emphasized enough. Never run with weight on your back; the chance of suffering an injury is huge. Always be sure to wear good boots when hiking.
So now you know what it takes physically to be as strong as a Special Forces Operative, are you brave enough to attempt the workout? Have you got what it takes? Remember, only the strong survive and to the brave and the faithful, nothing is impossible.
Fitness program as RECOMMENDED FOR YOU by Brian Bullman www.bodybuilding.comcom/fun/bullman.htm
