Army Special Forces Physical Training
In the U.S. Army, the Special Forces (SF) are among the most specialized and highly skilled in combat. An SF candidate’s physical fitness is very important as it affects directly his overall performance in combat. To become a member of the Special Forces, all candidates must undergo the Army's Basic Combat Training to be able to advance to other types of trainings. Physical training is a vital component of all SF programs.
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Background
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To be able to qualify as a member of the Special Forces, candidates must be able to meet the body fat level and weight standard requirements according to the candidate’s age and height. The Basic Combat Physical Training consists of exercise programs that facilitate both the individual and teams. The physical training involves several components. These are cardio, strength and endurance, flexibility and body composition. Conducting physical training will not stop at boot camp. It is still part of other higher SF training courses such as Advanced Individual Training and Army Airborne School.
Cardio and Flexibility
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Cardio exercises are needed to facilitate better delivery of oxygen and nutrients to different parts of the body. The exercises aim to have recruits reach target heart rates and improve their overall endurance. Exercises that focus on flexibility help SF candidates perform physical tasks such as lifting, loading, climbing and parachuting lessening the risk of injuries.
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Endurance and Composition
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Muscular strength and endurance refers to how hard a muscle group can work and perform repeated tasks for a long time period. Resistance training exercise aims to enhance these components, and they are composed of movements that involve several muscle groups. Body composition refers to the comparison of the SF candidate’s body fat and his total body mass. High body fat and undeveloped muscles lead to a decline in performance and an increase in the risk of developing illnesses and injuries.
Elements
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The standardized physical training program is dispersed into training sessions comprised of three basic elements. These are warm-ups, activity and cool-down sessions. The warm-up activity always comes first and lasts for about 10 to 15 minutes. An warm-up activity involves exercises that loosens the body parts such as the back, legs and hips. Examples of these exercises are stretching and jumping jacks. Following the warm-up session are more vigorous exercises that can vary depending on the session. The cool-down activity helps slow the heart rate and prevents pooling of blood in the legs and feet. This activity lasts for about 10 to 15 minutes.
Fitness Test
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SF candidates must pass the Army’s Basic Training Physical Fitness Test before advancing to other higher training programs. This test measures physical strength, endurance and cardio-respiratory fitness. The PFT is comprised of three events where each recruit’s performance has a corresponding score. Candidates must at least be able to garner 150 points or more with no event score below 50 points. These events are a push-up test for two minutes, sit-up test for another two minutes and timed running for two miles. The age, gender, number of repetitions and time elapsed are factors determining the candidate’s score in each event.
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