How FAST Do You Need to Be For Special Operations?
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- čas přidán 17. 08. 2023
- Having been through some of the hardest military training programs in the world, I get asked a lot of questions from my CZcams and social media network about “how fast do I need to be to make it through Special Operations training?” Let’s discuss how fast you need to be for Special Operations with an emphasis on
Mission Requirements
Training Requirements
Fitness Standards for all Branches
Running Form
& Recommendations
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From working out with a few Seals while I was in the Navy. I learned it’s not just speed because I could ran just as fast as most of those but it’s a total package. They all could run pretty fast, swim like an top level swimmer, could ruck for distances that I couldn’t, max out on pull ups and push ups. It was a real eye opener to me and made me realize you need to be in just as good shape as a pro athlete.
Yep.
Most, broken by 35-40.
Former Marine here.
62 now, and just had a hip replacement.
@@jimh527 my dad was Force recon for 4yrs back in the late 70s early 80s and my brother was recon from 2016-2019!and both of them hv destroyed backs.
In US Military you need to be f6t, w0ke, st_p1d, h6te america and definitely not male
I was running the Marine Corps Marathon at a 7:30 pace….at 14 miles I was with another runner and we were chatting. He was a lot bigger than I was - turned out he was in the teams.
basically triathletes
Running form is key. Ran by heart until week 7 of basic. Then running clicked in my head and I knocked a minute off my three mile time. Was accused of holding back, but when I said running just clicked they understood.
I've never been the fastest but I'll keep going when others give up
That was me too. Just keep going, even if you're falling apart.
I wish it was like that but unfortunately if you’re not fast enough on a 4 or 5 mile run you’re not making the cut.
Same
Be like kenyan runner, they sprinting and do it forever its crazy
Others might give up because they literally cant do it
Best thing to do is go there at a young age, and go there in the best possible shape you can be. You definitely need to be on any extended PT scale. I went through Special Forces selection at 34 years old. I wasn’t the fastest, but I was a leader (SSG) and motivating. I came in around the middle of the pack and when I was done I was on the finish line motivating others. If you had another lap, I ran it with you when they let me. I was running 13’s on the 2 miler. The month before I retired at 46 years old, I ran 13:30 on the 2 miler. When I was 19 in the Ranger Battalion my fastest run was 10:28 on my 2 mile run and came in second place. Train like an athlete, eat like an athlete. My fitness regimen for special forces at 34 years old was doing the advised 8 week training plan but I did it 3 times, each time I up’d the times, weight and distances. Make yourself formidable.
What year did you go in? That time is crazy, you could've been a college athlete. What sports did you do?
anywhere we can find this 8 week training plan? everywhere i go people want you to buy their program. Thinking about going back into the marines for recon
@@neft5449probably cross country. All of the varsity athletes (9) run around 16 mins for a 3 mile race on a cross country course (not flat). We have one fast guy that runs a 9:13 2 mile, a girl with a 9:59, and the rest of us are around 10:20. It’s possible for most people with a good coach and lots of training.
@@Scuzz_plays just google "army sf training plan"
Did they put you in Delta Force?
As someone who spent almost a decade on active duty (Army), Zone 2 endurance runs help a ton, roughly 20% of your running time can be devoted to sprints, always have more than 1 pair of running shoes, LIFT WEIGHTS, and never bat an eye at a possible injury.
As a 6’4”/240lbs. soldier, I followed all of these and never had a running related injury. Another key point of going to any selection course is also that just because someone is a good runner, doesn’t mean they’ll make it. Don’t always judge your performance off of theirs. Do your best, exceed standards, and remember to breathe.
🇺🇸🇺🇸🇺🇸
@@gutsnav8641, don’t ignore injuries. Should have worded it differently.
What type of weight lifting style do you do, how long do your rest and do you super set? High reps or low?
@@peezy1942, I’ve always done bodybuilding. Each body part twice per week, warm-up sets, working sets are close to form failure/at form failure, and I rarely superset anything with the exception of biceps/triceps (depends on my mood that day).
I generally aim for 3-5 working sets per exercise and anywhere from 6-15 reps depending on the movement. Since I hit each body part twice per week, I always aim to get at least 12 working sets for each muscle group per week.
@@peezy1942, this is my current split and I’m absolutely loving it.
Day 1: Chest/Tricep/Bicep/Forearm
Day 2: Legs
Day 3: Back/Shoulder/Forearm
Day 4: Rest
Day 5: same as Day 1
Day 6: same as Day 2
Day 7: same as Day 3
Day 8: Rest
Repeat.
@@CornFed_3 How do you mix running and weights? Is it a morning/evening split?
During my ACFT yesterday I broke 13 minutes for 12:58 2 mile. I'm currently doing AIT training in Fort Leonard Wood at 31 years old. My goal is to become a green beret in the National Guard when I graduate.
@@hasansidibe4203 do a thing called "30 60s" run fulll sprint 30 seconds, and walk 60. Do rucks. 2, then 4 ,then 6 mile. cont til 20 miles
Good luck with everything ❤
@@hasansidibe4203technique and mental also you just got run and you’ll get better
Same goal as you.
Remember. Special operations groups generally take a lot of time to get into.
So while we should train to our fullest potential. We gotta also try not to rush the process.
Good luck to you.
I’m in Korean Special Operatiosn Company. Why we require more than what majroty thinks is thay our operation is really dangerous and needs physical activities that are beyond the normal military. Also, that gives us a chance to survive.
Kudos to all SOF
I commented a while back how I’m going into the army with an op40 contract, I’m currently in pre rasp right now waiting to class up into rasp 1 and I’m still grateful for your videos brother ❤️🙌
I was in Recon in The Corps in the mid 70's. To make it through Recon Indoc and then BRC (Basic Reconnaissance Course) you had to pretty much run like a deer, hump like a mule and swim like a fish. It was pretty much understood that anyone who was sent up the Recon pipeline would at minimum be maxxing the Marine Corps PFT (plus have a swimming background, for me I grew up on the beach as a surfer)...the PFT max scores were 80 situps in under 2 minutes, 20 dead hang pullups and under 18 minutes for the 3 mile run, all in succession with no rest and in the order of the testers choosing. When I was discharged I became a competitive triathlete and though my PFT numbers certainly got better with more focused training I have always thought if you can max the Marine PFT you are fit enough and strong enough to go to any SF training.
ARS in little creek is what you mean. BRC wasn’t a thing in the 70s.
I am retired Army, former special forces, my last year of duty was at age 49. I took the APFT every day except Wednesday, that was a 10 k day. It is a mind set and becomes a way of life.
Did you serve with John j Rambo?
While I'm not in the military. I like to watch your channel
I really appreciate where you mention proper form
I was taught to run with improper form. It made me hate running, and I was in constant pain because of it when I did have to run, and after the run
My brother showed me a video one day, and it changed how I ran as a whole. It was amazing. I got to be able to run without pain, and put my good cardio to use other than on a bicycle
Even if you don't want to do any sort of special operations, I can not stress enough to any and all. Learn how to properly run. It is a game changer. (don't heel strike is my best tip)
Yup.
Running in the Army.
Thing is, they still run on concrete and asphalt paved streets and roads.
They ended running in boots back in the early 80's.
But not on concrete and asphalt.
Seems that concrete and asphalt do not give.
And that causes a whole lot of physical problems.
Shin splints.
Stress fractures.
Just to name two.
And as one NCO I knew said, "I've known people who max out their PT tests. But you put a ruck on them, they can't make it to the end of the road."
I was asked twice to apply to SF.
Once in the Army and once in the Reserves.
And I do have the utmost respect for them.
But I'm about 60 now.
And my knees are in fine shape.
But I've seen those old SF, Rangers, SEALS, PJs, and Airborne people at the VA.
From the waist down, they are shot.
And arthritis is the "friend" you might say.
You also see that with old tankers who use to jump off the tanks.
Their knees are shot too.
Just saying.
When you are 18 -20 you are going to live for ever.
Not when you are 50 and have to step away from SF because you physically can't do it any more.
And sadly, that is very hard mentally for a lot of these people.
Perfect points!!!! I contracted with T3i for awhile and I spent most of my time helping candidates with run form and breathing over everything else. I taught that knowing and striving to perfect the foundational basics (cadence, form, respirations, posture, stride, etc) won't make you an instant success, but give you the ability to build and get better without learning bad habits. Moreover, these things can be practiced with the least likelihood of getting hurt. I'd also add that getting reps/instruction/basics of swimming can be a career maker for those looking for JSOC opportunities.
Went through SFAS twice this year. I found that selection strongly favors strength over speed. As long as you maintained the standards during gate week you were fine. Many fast runners got wrecked during team week, while the slightly slower bigger dudes thrived better. At the end of the day it’s how bad each individual wants it
But you still need a 13 minute two mile and a sub 40 5 mile
@@JA-jx1hk yes you need to maintain the standard and most dudes coming in can easily achieve those bare minimums. You only run three times in Selection during gate week. (Rucking is a different story). Selection really comes down to team week and that’s where dudes get wrecked.
@@johnalexiadis4661, a 13 flat 2-mile is considered bare minimum at SFAS now? Oof.
@@CornFed_3 it’s fine, but it’s not impressive for SFAS
@@johnalexiadis4661, what’s considered “impressive” there now? 11-flat?
As a former Marine infantry officer all we did was run!! Well that and conditioning rucks! About a year before I got out I vividly remember a week of four (4) twenty five (25) milers!!! Worst week of my life!!! Oh and you’re right - dive school was some of the hardest training I went through during my military career..
You went recon I assume. 0302s ain’t going to Panama City for nothing. Or raiders
@@HWG-wm8ld recon back in the 90’s.
Fast and consistent, and for multiple miles. It's a young man's game and even at my best at 36 years old with a 6:30 mile and sub 8 min 5 miles it wasn't good enough for AFSW. 35:15 was the 5 mile max time for TACP
Do you have any advice for TACP Schoolhouse or Special Warfare Candidate Course? I plan on shipping out by the end of this year from the looks of my IFT scores.
@@SkyClancythis is honestly a really solid channel to utilize. One thing I will say is that the Air Force runs it’s various selection year round, unlike some other services, meaning in the heat of the Texas Summer, it can easily be 105F and candidates are borderline heat casualties everyday. I went through in the summer and at my advanced age I was doomed from the start. So if you can time everything to not have you going through prep and selection between June and Sept that would give you a bit of a reprieve from the heat. But it will still be difficult. Remember SOF of every flavor is extremely difficult for the top 1% of 18-20 year olds. I’m not try to crush your spirit get out there and get after it. Looking back it was a lot of fun to suffer with the guys, it builds cohesion and unity and galvanizes you. It’s the very definition of brotherhood. Good luck, stay humble and stay hungry and follow the recommendations of the people who are mentoring you. Get comfortable being uncomfortable.
I have noticed that American special forces tend to bulk up like a weightlifter, while the British and other Europeans have a thin wiry look. Bulking up actually increased weight and decreases mobility which is counterproductive I would have thought.
Running is a skill. People don’t inherit running skills from their ancestors. Investing time into one’s running technique will enhance running efficiency and reduce the risk of injuries.
Military fitness is an interesting topic. Always thought of it in terms of your body being a weapons & intel platform. The goal is for your body to get your brain & assigned weapon & gear into the fight and be able to win. It’s multi disciplinary requiring speed, endurance, strength, agility & durability.
Thank you for posting this. I always thought this myself when I was in basic. Being an injured "old man" now, I realize I'll never run again. But I pride myself on being "combat ready" incase something wacky and zany and unpredictable happens, like Russia crossing he border into my country unprovoked.
And my inability to run a marathon always nags at the back of my mind, even though I work in construction now and haul 75 lbs up and down 5 floors of a building, gives all day every day, for 8 hours straight. I did a little bit of math and realized that's the equivalent of hiking up, down and then halfway back up my regions local highest mountain. Every, single, day lol.
So I feel pretty competent in my ability to hump a ruck through the woodlands for extended periods of time. But running from now on, will always be a weak point for me.
As a high school sophomore I went out for track, only the wrong event. I'm 5'8" and a 5'11" friend convinced me to go for the high hurdles. It didn't work out but it got me in amazing cardiovascular shape. At the end of the track season I ran the mile in 4:50. Two years later I wasn't training for any teams, just for my own fitness, but I still easily ran the mile 5:40- 5:45.
Today at 70 people still tell me that over a very short distance I run with the grace and smoothness of a gazelle but my knees and low back can't take it anymore so I don't run.
When I got in the army in 72 with the 😮101 abn we ran,, out 5,ml a day on Friday we ran5 to 10 miles
@@denniseakens The 101st is great!
Low intensity cardio/endurance carries over to higher intensity activities. It’s crucial. Majority of training should be easy, as that gives specific physiological adaptations
I just love this channel
Running is always a good topic
My contribution as civilian, runner doing about 20mpw and in a running club with some subelites (high 15s/16s for a 5k). Endurance running is probably useful in knowing if you need to do physical activity the person won't be constantly stopping. For example my running means that I basically bounce up mountains while people my age or younger are getting exhausted after a climb. If people pass the running or rucking you know they should be able to keep up a minimum pace on missions.
1. Don't run each run to your absolute limit. There's high injury risks for doing so and even if not it's not the most efficient way. On your easy runs or runs aimed at aerobic capacity do them easy, on your speedwork sessions do them as intervals hard while on and easy while off. Leave absolute limit to the test.
2. Lots of aerobic miles. Middle distance stuff like 1500m and long like 5k/10k (3.1mi/6.2mi) are highly aerobic which means you cant just do it in a sprint. That mean you need to train your body's ability to take in and process oxygen. So go out there and get your miles in. Be sane about it e.g. add only 1-2 miles a week or 10% but go do steady runs. Aim for longer than your goal distance. Go out for an hour and aim to be steady and conversational throughout. Aim that you get to the end and be able to do 15 minutes more if you wanted. It'll take a few weeks to show but really gives you a good base.
3. Know it's going to take time. Unless you're really naturally gifted and they do exist then were talking in terms of multiple months to reach your goals.
Awww heck, I just finished running, and this video just popped up. Good for feedback.
From Confucious: By three methods we may learn wisdom: First, by reflection, which is noblest; Second, by imitation, which is easiest; and third, which is by experience, which is the bitterest......he also said 'Running with wisdom is a wonderful thing'..
I went for British parachute regiment selection many moons ago, and i remember specifically being told that the only thing they really gave a shit about was the run. 1.5 miles in 9:30 or under. Any other day of the week I could have done it (my best being 9:03) but that day, I just blew it haha
I wish I saw your videos whilst I was in the Army.
After many yrs later, I am.back at American Airlines and apply what I learn from your videos.
Ie Integrity
Innovative for takes outside of flight operations, etc
Thank you for your content.
Great memories running during boot camp.
18 minute three mile run was easy for the top ten candidate in my platoon.
Tough times don’t last, tough men do. That’s what I’ve been taught my whole stay in the Singapore armed forces.
My simplest tip: quick 3 min warmup before runnning down and up hills at least once to twice a week for a mile. Do this consistently and you’ll improve your mile by 2-3 minutes. Circuits helps to a lesser extent since it’s all body workout.
The Falklands war, although a long time ago, proved its not speed it’s endurance with weight ‘yomping’ that can be the key. I was in the Royal Engineers and it was not the youngest, slimmest and fastest that could perform on a 24hour bridge build!! That said it is the reason historically and now they have different types of units that are suited to different tasks!
Having served as infantry in the 82nd airborne, I believe there's an excessive emphasis on running. While running is straightforward, involving stretching and a 5-mile jog, I feel there should be greater attention given to obstacle courses. Back in the day, I could complete a 2-mile run in just 12 minutes, yet tackling obstacle courses left us all fatigued. Obstacle courses offer unparalleled endurance training, engaging the entire body. In contrast, the heavy focus on running is detrimental to strength training, making it challenging to sustain muscle proportion and overall strength.
Comparing running times between someone who's 5'6" and 140 lbs to another person who's 6'2" and 195 lbs doesn't provide a fair measure. I experienced this firsthand as the larger individual; I struggled with runs but excelled during 12 to 20-mile rucks. So, the question arises: is focusing on endurance and balance more effective than producing marathon runners? The emphasis on running appears to be a dated
approach, reminiscent of 1960s thinking, and it's surprising that it continues to persist within combat arms despite the passage of 30 years, and improved knowledge of physical fitness. Ok rant done. Love the channel.
Special forces units know this and neither who lean on one side of the spectrum of light or heavy will either make it. You already know this, and that’s why special forces draw from the most tenacious and well rounded individuals.
Memories of how hard some of us had to work in my time in the military but had great memories too .
Its a balance of being fast when you need to be and being enduring the other times.
My BN CDR ran a 12 min 2 mile for the acft the other day. He said it was to show us younglings that he still got it😂
Some say he is still icing his knees!
Endurance is always a mind game, you are already out of atp at the 11th minute the rest is you pushing on, i am not American and despite all i tried i never got to the point to apply, yet at the age of 39 i can still meet the mark of " 4 miles at 32 mikes" end of each summer, it takes a while to climb up to it but it is still doable for USS Sohrab ( that is Ugly Slow Soft 😉) it will do me no good anymore in its own, but it's good practice to keep your mind in shape... after all in most of what life throws at you, endurance is name of the game, you engrave the mindset in yourself and it will play on autopilot ever afterward.
Damn, my best mile time when i ran CX was 6:12.... i.e. slow af for a Special Operator. Impressive
I ran a 13:36 2 mile when i was 21 years old. I was stationed in south Korea at camp Greaves. It was a light infantry unit. Best times i ever had in the Army! Iam 42 now! Funk that shit lol 😆
I’ll never forget grading a PT test at Carson and watching some guy run a 10 min 2 mile then run back and paced one of his soldiers and it was easy for him.
Short distance speed has great practical applications for the job.
But long distance endurance will test what you're made of
THANK YOU ,GOD BLESS YOU 🌻💐
These are the right exercises that make you a strong fighter in military and civilian life, so keep practicing them and don't stop doing them. mo~words
About to enlist Wednesday, I ship out on the 26th of September with a ranger contract, SUA SPONTE!
Good advise for highly motivated warriors.
Thank you 😊
In my younger days they didn't emphasize running so much as in walking with heavy heavy loads
Excellent and accurate as always. Thank you
We had a German Airborne dude that was on visit to Ft Benning that did the 2 mile in like 9 min 50 secs. Legend.
"running" is something that takes time and training to become good at.... some are just naturally good at it... and some had formal training for instance in High School track or college..... but it takes years to become a good or great runner. I did not become one of "those guys" until late in my 2nd or beginning or my 3rd year in the Marines..... after that the rest was history..... you do have to work hard to maintain it also...... but yeah..., being able to run really well does set you up well for some things..... mainly keeping people from giving you a hard time and it will open doors for you.....
When I was in the Army in basic, I ran a mile in 7:30 in combat boots and fatigues. (I didn't do any sports in high school and had never run a race before.)
I’m in the marine infantry and I plan on re-enlisting in the army to go to ranger battalion. I gotta say that running in your PT gear is a lot different than running in full kit. I recommend training in both and doing a lot of sprints.
If you are mature, go to sfas.
@@HWG-wm8ld I was thinking about that for a little bit but I really love the rangers mission set. SFAS is still something I might consider at some point in the future though
Rangers tend to be direct action, engaging the enemy like a hammer. Beret's tend to be more indirect, training local nationals, destabilizing or building local governments, etc.
My dad trained special us forces and israeli . Trained me as well. Its really about being able to do activities with minimal water.
Yes, being dehydrated is a good skill.
What
When I went thru jump school in 67 we ran in boots. Tennis shoes sure have changed that
I remember air assault school I had to run faster than never before. I learned so much
Good lord
Ranger school wasn't about how fast you could go, it was if you could go.
It's wild people think that you gotta be a damn near super human to do these tasks. No. You need the will power. The mental state to push thru.
You can do it if you WANT to do it.
Getting into battalion is not that easy. Will power is not the only requirement.. you have standards that need to be met. 32 minutes for 5 mile run or you will not be a ranger.
Ranger school is not special operations. It’s a leadership course or anyone can go. Ranger Battalion is special operations and it is not just about willpower. It’s much more.
For me it was endurance and ability and carry a lot of weights, one time I was lmg spare barrels carrier, extra lmg ammo for me and the lmg guy
When ever you post i see right away even if Sargeant is screaming at me
Overmaxed pullups and situp during last PT test at P.I. Did an 18:40 on 3 mile run costing me a perfect score. Put out of course but be smart !!
Vo2 max, the "game changer" that truly distinguishes between you and many of those people zipping past you on the track, is largely genetic. I've never had one above the 50s, no matter how consistently I train. Many of those sharing the track with you have Vo2 maxes in the 60s and 70s. Several Elite cyclists have it in the 80s.
As an Infantry Officer I had to run a 13:30for a two mile to be socially aceptable. In airborne School I had torun 4 miles in 32 minutes. They play games with u where the end time is required to be 38 minutes. They will run ten minute miles and then increase pace to six minute miles. You have to be able to touch the shoulder of the soldier in front of you. You also need reserve in you for injuries. I cracked my ribs on my fourth jump and had difficulty running a 1 1/2 to the airfield at a ten minute mile pace ( in boots)
Hi. Running hard every day is exactly what you NOT want to do. This is a recipe for injuries and also forces your body to build adaptations that you DO NOT want.
Running anything more than couple hundred meters is endurance based and you build endurance by running for a long time, very slowly. You need to not only run slowly to be able to run the long distance, but even slower so that you can be doing this long distance every day and be able to recover for the next session. You also need to run fast from time to time -- this builds mechanics and improves running economy. Aside from these, you also need to build some muscle but if you are in military you probably have that covered anyway:)
You probably want to get used to running first thing in the morning before breakfast -- this forces your body to get to burning fat immediately which means you get more benefits from your run (but eat the breakfast right after because recovery needs fuel).
At the time I ran a sub 5 minute mile, typically rolling in just over a 10 minute 2 mile.
If you are looking at this at a highschool age male, play sports all year, football/soccer, wrestle, run track, focus on the 400&800 meter runs. If you're mote of a distance runner 800&1600.
Football and wrestling will teach you the physical and mental toughness, and you are staying active, track will build your form and conditioning.
In the summer swim, alot, and dont slack off during 2 a days, do all you can to get bigger and faster.
Great advice
You right about other branches making it harder we called them gazelles 515 1 mile or least
I was in intelligence rather than infantry or special operations. In high school, I was on the football team and was one of the slowest runners, which isn't good when you're trying to play running back (I should have stuck with lineman).
While training to lose weight to join the army, I was running a 2.5-mile route around my neighborhood everyday up to four times (so ten miles). When I got to basic training at Fort Jackson, running was pretty much the only thing I was good at, at first.
At Fort Huachuca, the base is both in the Sonoran Desert and in the Huachuca Mountains, which is a higher elevation about sea level, so we already got extra training during PT.
At Fort Irwin, which is in the Mojave Desert, I was one of the faster soldiers in my unit, even once being the first one to finish the run during a PT test.
Currently, I am running 7.5 miles on workout days (which is most days) to get back in shape.
They talk about special operations divers being the fastest runners in this video from FNG Academy.
czcams.com/video/T0Zl8MDSm1s/video.html
Going through that rn as a fox. Running here is just different. I was running 13:30 at Sill. Here it’s about a minute slower. Hoping when I get to my first unit I’m one of the fastest as well
@@pat4771What was your MOS?
You could be Dave Waddell or Kip Kenya it doesn't matter if you don't have your mind right. Mental aditude is what gets you through. We ran around Rhine/Luzon and back in the gate. Everyone outside the gate got an OR. After a week of that we ran through the gate, everyone was waiting to call quick time march. But no, they opened the back gate and ran us another mile. At least 10 guys quit that morning!
WE ALL YOU CAN BE! GO ARMY 🇺🇸
I am a retired Army Master Fitness Trainer. I attended the 2 week academic program, passed all the exams and walked away with the certificate. I also became a certified civilian fitness trainer. Fitness is not defined for speed, strength, etc. It is designed to whittle down the obese bodyfat composition and based on your HEIGHT, as its change is so slight as it can be nonexistent. the weight formula is far more clearly defined by height in inches. There is an entire overdeveloped chart showing this. Lets say I am 72" tall (6ft). at most I want to be 3x heave or 216 lbs; 2x for women or 144 lbs. Fitness is not an exact science but with an accepted range of values. Fitness is about the heart rate and bodyfat. get the bodyfat low while training in a particular heart rate and the body WILL NOT struggle. The military has an "activity factor" to keep you lean; you are always busy. In a civilian live, laborers will stay lean. Academics will spend time in a fitness facility to work their body but not have an activity to keep it that way. I was in the Signal Corps of the Army and spent time "seated and thinking"; where the infantry is in a state of nonstop aerobics.
Lame
I did 1 1/2 in 8:58 and was sent packing, I still can't fathom how fast the fastest guys were. They made me look like I was in a casual jog. I ruptured a tiny air sack in my lungs and coughed and spit up a bit of blood so I gave everything I had.
It is a blitz too, you don't just run and call it a day. You do pulls lift (bench and lift 75 lbs from the ground and put it on something chest level as many times as you can (puking is okay if you get the job done).
I'm bummed I didn't make it but I have admiration for those that make and complete the selection/training..
Zone 2 running is really important for SOF candidates to build a solid endurance base.
All the zones are really important, tbh. Zone 5 for running economy, 4 for Threshold, 3 for endurance, 2 for capacity, and even zone 1 for recovery/mileage building.
Make sure to run at all speeds: running slow can make you slow.
TY
Best way to get your form under control is barefoot running. Now start off low mileage (half mile) once or twice a week and on some SOFT grass. Your bare feet don't like landing incorrect and you force you to learn to make you feet land correct beneath you on the balls of your feet. This will take months on month for your body to rewire how your run. Start of really low mileage and jsut a few times a week start bumping up the mileage and maybe to 3 times a week at most. Gradule increases and you will be surprised how much time it will take of your run along with mileage. Seen a kid in high school that was ok runner (maybe placed in the top 10 once in a while. He ran just mileage over the summer and he was placing 2nd at most every meet. He had no talent. Consistency and determination can make you part of that elite group.
You should read Born to Run about the Tarahumara in Mexico. These guys shift as they negotiate canyons and can run for miles. They use a specific loping gait on their toes . It’s difficult to master but highly effective and efficient in their terrain The Copper Canyon . I had the pleasure of visiting the place and it’s people in 1984🤷🏻. Thereafter I did reserve and regular Army in the U.K. . The most effective motivational speech I ever had from a Para Regiment SM went as follows. I am paraphrasing because it was a while ago. “ You will learn to understand mental fortitude and your ability to overcome your bodies desire to quit …. because there is always more to come and you will be expected to overcome it . Would you want it to be any easier ???
Because we want that extra bit. You choose .? Quit or stay I don’t care! Because we want to see that extra bit that sets you apart to join the Airborne.
Here , we train your lungs and legs. We cannot give you the head or heart to pass this this course. This is down to YOU!. “
I passed it. His words motivated me. You were given meagre encouragement on the tests . Head of the gang “ good effort”, lag and you were encouraged to “Jack” it in and get on the Landrover . No sympathy or empathy. Carry on and pass within in time or “ fack off “ as they used to say( or as they would whisper “ you don’t have yo do this you know” . We set the standards and you rise to them or “fack off”as they said !
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FOR 18XRAYS: the MINIMUM you should be running a 5 mile at is 40 minutes. If you want to be competitive for selection you want to be running around a 36 or less. 40 min is the standard to just get into the prep course.
Faster than ever before, but not as fast as next time💯
You are faster and can jump farther than you think you could ever do when you hear bullets flying by
My endurance is improving and I do know I can handle sprints well right now. So to me, A Special Operator should outperform me with great endurance
I could have used this 20 years ago. I ALWAYS hated running. I was okay at doing sprints, but still didn't like it. However, I never had a problem with doing a ruck march, no matter how long. Even as a 240 gunner, I would rather ruck 25 miles than run 5 miles.
06:00 mile is impressive, that's what separates special operations from the group.
Physical fitness is a big part but it's the mental strength that makes SF operators different.
THE FASTEST! 💪
I have totally different problem, I can run really well (good endurance and speed), but when it comes to strength I have a long way ahead of me :D
Fast enough not to be last!
My second PT test at basic was 11.5 minute, two mile run, and they had to drape those bed sheets they soak in water coolers and ice over me to cool me off lol ….I tried to front run with the RIP and 18x contracts and I paid for it
Quite laterally, when I went into RIP, they read me the PT test qual scores that were required, then told me that if I didn't have a 300 PFT, I might as well not even try out. I survived, and spent the next 3 years in Force Recon.
That’s not very long considering it’s at least a year through the pipe. You get injured?
Tomorrow Saturday, my job half day duty, so I will finish my duty 1pm, then come back home sleep for 2 hours or less, then eat something and take 1.5 cold water 💦 and pre workout drive to my dojo, later I would walk for some minutes and run for seconds, I will start like this at beginning
I'm youtube famous lol. I'm in the picture at 4:51 of the soldiers taking a fitness test. I'm the soldier on the far right, I'd love to hear from the owner of this page and see how they got my picture.
this is a loaded question, seeing as how they will change the standards for Female "Operators" to makes sure they get thier Tab...
Always been suprised at the weihjt of usa special operations folk.
Main reason is they get a lift to the fight and home.
Did 20 years and retired. Still run to this day. Pain is just part of it if your serious about enlisting/commissioning. If your male and can do 2 miles in under 15 mins, you'll do more than fine in the regular Army (U.S) If your wanting something more than regular army, such as ranger school/ regiment, 5 miles in 40 mins or under is the school standard. It pays to be well under these times BEFORE enlisting. You can Google all the standards for males and females for anything you want to do and there are plenty of resources (apps, online mentors/ recruiters) who can help. Good luck.
I think the army has lowered the standards to heart beat and two feet.
You don't have to be fast, you have to be consistent and have endurance. (Former 18D and 37F)
I did 7min miles (in 1.5 miles run), 20 pull up when I was in military. Running was & still is my weakness & probably to to for reason, I have huge thigh.
I used to love running and ran with the fast group but my best time was 13:07 and I was the slowest runner in the fast group.
I am in the Army, and running’s what we do.
And we wake up in early morning, because they tell us to!
They way I did my running was with 80 pounds of weight and I only sprint for 3 mins. Then jog for 1min they sprint did 20 reps is that be safe out there brother🤙🏼
Very high impact on back and joints honestly, but surely a great cardio workout
I had a young green beret in my unit years ago. His ego was larger than a locomotive but man could that dude put two miles behind him.
Six minutes per mile, or six and half minutes per mile, this I will keep a must do
I was surprised at the average 1.5 times of the seals,in bog standard uk infantry the average was below this,for uksf well below.
We used to jab at Top cause he was an old man with knee braces and ran like pouring molasses. I didn’t find out till way later he was only 31, ancient and broken