Special Forces Physical Training

Special Forces physical training is considered some of the most demanding physical training in the world. The U.S. Army only accepts physically fit individuals already meeting minimum requirements for fitness, height and weight. Training consists of multiple disciplines, including swimming, running, climbing and basic calisthenics such as push-ups, sit-ups and pull-ups. While this sounds easy, there's no shortage of fit individuals who cannot complete the exercise regimens required by the Special Forces.

History

The U.S. Special Forces, also known as the Green Berets, can be traced back to World War II in the Office of Strategic Services. This office was created for gathering intelligence and to carry out operations behind enemy lines. Modern Special Forces have the ability to be everywhere at once, many times without the enemy even knowing it. Missions for Special Forces include unconventional warfare, special recon, counter-terrorism and direct action.

Types of Physical Training

The Green Berets utilize a test called the Special Forces Assessment and Selection Course. To be selected for this test you must meet basic fitness requirements by scoring a minimum of 260. Some of the requirements include:

100 push-ups in two minutes
100 sit-ups in two minutes
Two-mile run in 12 to 14 minutes

Once accepted you will move on to the first of two phases. The first phase is the physical phase and includes:

Running: Four to five times a week, three to five miles as fast as possible. March with a rucksack carrying a 30- to
50-lb. load five to 15 miles.

Swimming: Two to three times a week, 1,000 to 2,000 meters. Swim with boots and uniform on for 100 meters.

Sit-ups: 200 to 300
Pull-ups: 75 to 100
Push-ups: 200 to 300

Obstacle courses: Run courses for speed, agility and time using various disciplines.
Orienteering: Map and compass training for reading and navigating terrain.
Rucksack marches: Loading your rucksack and marching distances from 15 to 18 miles.

The second phase trains and measures your leadership skills and teamwork aptitude, and therefore does not involve physical training.

Significance of Training

The intensive training soldiers undergo in the Special Forces is essential to performing under extreme pressure in various climates and conditions. Special Forces are highly skilled to engage in extraction, recon and combat under any circumstances due in large part to this type of training. More than just push-ups and sit-ups, the Green Beret training enables soldiers to go beyond their body's limits to withstand tremendous stress and accomplish the mission.

Strength and Endurance

Modern warfare demands a soldier in optimum physical condition. Green Beret training focuses on both strength and endurance through carefully crafted resistance exercises that work multiple muscle groups at the same time. The benefit of this type of training is muscle that can the soldiers withstand or bypass fatigue.

Cardio

U.S. Special Forces have the ability to "drop in" far behind enemy lines and go undetected for weeks at a time while gathering vital intelligence. This is accomplished with the high level of cardiovascular abilities developed through training. Green Berets are capable of covering tremendous amounts of ground, with rucksacks, munitions and other equipment. Training with the heart rate elevated and sustained within 50 to 85 percent of a trainee's target heart rate (THR) over extended periods of time is one major component of Special Forces training.

Flexibility

An important part of training is flexibility. By incorporating stretching into every aspect of training, the Green Beret is able to improve range of motion, reduce injuries to the joints, muscles and ligaments and accomplish numerous demanding physical tasks.

References

• Military: Army Special Forces Overview: Military Fitness

Resources

• Read this Article in Spanish
• Go Army: Special Forces Training