Are you interested, what should be the level of physical training of employees of armies and detachments of special substation? You can learn about it here.
Physical preparation of agents FBI.
Regulatory for men (20-29 years):
38 times without stopping to lift the torso from the position lying
29 times without stopping spray from the floor
run 300 meters less than 59 seconds
Arrange 1.5 miles (2.4 km) for 12.29 minutes
Regulatory for women (20-29 years):
32 times without stopping to lift the torso from the position lying
15 times without stopping from the floor
run 300 meters less than 71 seconds
run 1.5 miles for 15.05 minutes
Young agents train on the roof of the Mightian building in Washington, where from 1933 to 1972 there was a headquarters of the FBI.
Want to compare with the standards of the Russian FSB? Everything is written on the service website (here we give only for men):
10 tightening
5 km on skis in 28 minutes or less
Running 100 m in 14.4 seconds or less
Running per 1 km in 4 minutes. 25 seconds
Running 3 km in 12 minutes. 35 seconds.
What about army standards? Here are some examples.
The test is carried out to evaluate soldiers for endurance and consists of pushups, twists and runs for 3.2 km. Standards change depending on the age and sex of servicemen.
Training of Morpekhov USA.
Great Britain
Men must 44 times squeeze out and make 50 twists (for each exercise one 2 minutes), and also run 2.4 km in 14.5 minutes maximum.
Australia
To only get into the armed forces, you need to pass a physical examination exam, consisting of 15 pushups, 45 twists and shuttle runs (on the same short distance back with multiple repetitions). In general, recruits should run 1.12 km in 6.5 minutes. For land, air and sea forces are different standards.
Australian soldiers on one of the military training bases.
Singapore
In the Singapore army, an individual physical training test also includes push-ups, twisting and run 2.4 km. But instead of concrete standards, glasses are awarded here on a special scheme (depending on age, gender, the number of repetitions made, etc.).
Just since April 1, 2015, new standards have been introduced, according to which the results are divided into 5 categories:
51 points and more: minimum recruitment
61 points and more: at least for a soldier in the actual service and the norm for a "promising" recruitment
75 points and more: "Silver winner"
85 points and more: "Golden winner"
90 points and more: Level of Commandos and Guardsmen
How it works? For example, to become a special forces, 25-year-old Singapore must be 58 times sprayed, to make as many twists and run 2.4 km in 10.5 minutes - in the amount it turns out exactly 90 points. The system is relatively flexible: let's say you are not strong in running, but perfectly pressed and twist - then you can dial to the maximum of points it is on these exercises and you will remain less money in running.
Preliminary preparation of Singapore young people before the mandatory military service.
Russia
Minimum requirements for the physical preparation of contract soldiers can be found on the website of the Ministry of Defense. Check are exposed 3. physical qualities: Power, speed and endurance. Applied to the contract under the contract is entitled to choose one exercise for each.
Strength: Male up to 30 years old 45 times or 10 times stretch on the crossbar; Women up to 25 years old to spit out or make 25 slopes of the body forward.
Speed: running 60 meters in 9.8 seconds (12.9 for women) or 100 meters in 15.1 (19.5) sec. Or overcome the shuttle run 10x10m for 28.5 (38) sec.
Endurance: Men run 3 km for 14.30 min., Or 1 km in 4.20 min., Or ski Race 5 km in 28 minutes. Women only run per 1 km in 5.20 min.
Moroi Pacific Fleet during the delivery of standards in Vladivostok in 2014.
The police also have their own norms. In Russia, they vary on the regional departments of the Ministry of Internal Affairs, details can be found on their sites. But the overseas example.
Police of Hong Kong
To deserve the post of police inspector, you need to perform 6 types of exercises:
Jump up: 45.7 cm for men and 35.6 for women
Tightening on your hands: 5 times for men (from a vertical hanging position) and 7 times for women (from a half-standing position with focusing)
Shuttle jogging (10x10m): 26 seconds (husband) and 29 (wives)
Raising the body from the position lying: 17 times in 30 seconds (husband), 15 for 30 (wives)
The stand is straight - focusing - stop lying - starting position: 14 times in 30 seconds. (Husband.) And 12 for 30 (wives)
Running 800 meters: 3 minutes 25 seconds (husband.) And 4 min. 12 seconds (wives)
Well, the most interesting thing: special forces.
The strongest special forces of the world
"Sea Catures", USA
Slow 500 yards (457 meters) in 8 minutes
100 times sprayed in 2 minutes
Make 100 twists in 2 minutes
15-20 times pull up
run 2.4 km
All this is done immediately, one after another, only with small gears between the exercises.
Exercises in the mud during the "hellish week." It is 5.5 days of endless exhausting workouts with 4-hour sleep breaks.
Shayetet 13, Israel
In addition to physical, these maritime commondes are a solid ideological training. Recruits are flying for 20 months, which includes parachute, infantry and fire training, underwater subversive work and anti-terrorism exercises.
Israeli "marine Catics » In training.
Special Air Service (SAS), United Kingdom
In order to get there, candidates are subjected to multi-day stiff endurance tests, train in the jungle of Malaysia and, finally, within one and a half days and are more checked for "interrogation resistance". According to statistics, only 10% of candidates successfully pass through everything.
SAS recruits during the hardest march of mountain circles on the territory of the Bracon-Bracious Bracon National Park in Wales.
Russian special forces
Quote from Men's magazine "S Fitness:" In most cases, military training is trying to teach, but Russian special forces prepares you to fight through the causing pain. There are an unequivocal goal for recruits - to injure other recruits. They break the ribs, fingers and spines and must learn to take pain which are experienced during classes. "
Or, here, on one of the foreign sports forums: "We all heard that Russian special forces should do at least 18 ideal pull-ups from the position of dead Visa with a 10-kilogram cargo. And not even before the chin, but to the level of Kadika. "
The spine breaking ", however, it is very doubtful - the Edak will be more likely a detachment of ripples than strong fighters. And about the standards you can, in the end, look at the sites public organizations Veterans of special forces. For example, 604 center special forces of the Ministry of Internal Affairs, where everything is shown in pictures for clarity.
Training of the Soviet special forces: the fighter makes the flip and throws a hatch in the target.
Modernity: Smash the hammer of a burning plate on the back of the colleague.
The special forces of the Ministry of Internal Affairs of the Russian Federation during testing for the right to wear of the crap beret.
Duel of the special forces during examinations in Balashikha.
Tests passed, to the combat service suitable! At the solemn presentation of the crap beret.
Military - special people prepared for the fulfillment of the most difficult tasks. Advanced technique, modern weapons are basic, but not the only means that the victory and the execution of the order is achieved. Physical health and endurance are the qualities of the modern Russian military, without which it is impossible to carry the service and perform serious combat missions. Training on endurance - hardly not the hardest type of training, which are practiced in the Russian army, but each kind of troops, they also have their own characteristics in each other.
Heritage
Soviet training school produced hardy superooudes. For the service in the army and special forces in those times, quite strict requirements were presented. The result was not forced to wait a long time: Soviet soldiers, paratroopers and special forces of the famously made multi-kilometer marchs in full display and at short distances did not even manage to knock her breath. According to the stories of instructors, do their own hands from ordinary guys of ultra-enjoyable fighters, running - the basis of any physical preparation.
"You may not have a black belt on karate-up, but you are obliged to run quickly and for a long time," says in an interview with the "Star" TV channel and holder of Krapkaya Berta Viktor Ivannikov.
According to Ivannikov, to train their breath and overall endurance is best dealing with running. Everyday.
"This also applies to army units, and special forces. The soldier will be taught, but you need to run to learn yourself. It's hard, it's hard, but if you train the body in the afternoon, after a couple of months, you will be guaranteed to enter the rhythm in the rhythm and you will continue to improve the body, and with him and spirit, "said the special forces.
"Crapovaya takes" just as shared a curious fact - the training of his fighters (one of the units of the internal troops) he spends on the old one, soviet system. Not because new systems are not invented, but because the old system works. It only had to improve a little. In particular, according to the stories of the special forces, from Soviet Union And a recommendation came for a soldier, which helps to increase the overall endurance of the body when running. This physical condition is achieved, according to Viktor Ivannicov, very simple.
"When run, try to make a short step. With a short step, the muscles of the pelvis will not be so loaded. Lubility is also one of the key factors of good, long run and workout on endurance. Try not to tear off the place, but to count on strength, dosing them to the entire distance, "says professional.
Also, according to "Krapovaya Berta", and shoes play a big role.
"My cadets, I begin to drive in the" Kirzachi "every time - heavy army boots that are no longer worn. The two weeks running in them, in the "Berester" the usual conscript begins to run at the level of an amateur athlete, and then - on the rolled out. Daily training and classes. Here you have a simple secret of endurance from the past. You can for a variety, after two or three weeks of classes to load yourself "pancakes" from the bar from the gym. Start with cargo weighing five kilograms, and increase it up to weight in 30 kilograms - so much on average weighs the equipment of a special forces fighter, "Ivannikov advises.
Breath
Particularly important, according to the recognition of both the operating special forces and instructors, in training for endurance is breathing.
"Without good breathing, no one will endure," said Konstantin Zvalvarev's instructor Konstantin TV channel.
Breathing training, according to a specialist, in the special purpose divisions of the Ministry of Defense, federal services, are constantly engaged. Separate divisions, according to Zvonarev, almost constantly throw into high-mountainous areas with daily marchs.
"In the 58th army there is one unit, I will not say what. The secret of the good physical preparation of the fighters of this unit is that they are constantly trained, the running distance is already with equipment in the conditions of the so-called "heavy", sparse air. High mountains - best coach. The instructor, who runs along with the detachment, constantly controls the breath of the fighters, constantly tells how to do it right, "the expert says.
Achieve an ideal understanding of your own body, according to instructors, it is possible to massive methods, however, the breathing part can be mastered as possible: running with a load of 10-12 kg and breathing only through the nose. Two short breaths and two short exhalations. Such a scheme, according to instructors and existing employees, provides the perfect amount of air in the lungs and fits the running process, passing continuous respiration and almost complete absence of shortness of breath.
Training Special Forces Grub.
Expercting for superloads, according to the reconnaissance themselves, this is normal.
"The main thing is that it works. About that it is hard, we no longer remember. The training is addictive, and you can no longer live without loads, "says one of the fighters of the Russian military special forces.
Endurance is hardly the most important quality for the scout. This is a warranty of survival. The most common workout on endurance in the Sport Sport is approximately as follows: running at a distance of 10 kilometers, and sometimes for all 40 and even 45. A temporary standing for overcoming a distance of 10 km in full display (about 40kg) - a little less than an hour. I did not have time - the next day, kilometers, which the special forces did not reach, add to the next distance. Another one an important exercise, along with run, according to Russian "Supersoldat" is a run, alternating with crowdingions. Thanks to such a system, almost all muscle groups are trained - cervical, dorsal, as well as legs and hands.
"However, it should be noted that for special forces such loads are a constant phenomenon. Hence the secret of endurance. When you train the body and body every day, such loads become normal. Rephrasing the famous saying, it can be said that the repetition is a mother of preparation, "he adds.
It is in GRA who serve the most prepared special forces of the country. Permanent jogging, load, hand-to-hand combat and general close attention to physical training - it is the complex of these programs from cadets and "conscripts" of mothers. Such training, according to the instructors of the Ryazan landing school, brings up a "combat malice", which often helps to overcome the military certain difficulties associated with the fulfillment of the combat mission.
Standard circular training On endurance lasts about 40 minutes. The procedure for performing training cadets RVVDKU is as follows: Running - 10 km, rest - five minutes. Then push-ups on the fingers - 20 times, jamp (lunges) - 10 repeats. Exercises are made with alternation, two approaches, after which the cadet must almost until the unconscious state of downloading the press. As long as the strength does not end.
But the main secret of the endurance of fighters, as the specialists assure everything without exception is not the severity physical Loads, and their regularity. The military with this is easier - they have the routine of the day it is painted. But a civilian person to train himself to the level of the special forces is difficult. But you can. The main thing is to make yourself get out of the house.
We agree immediately. You will soberly assess your strength. You will not try to become a cooler special forces immediately. In physical exertion, graduality is important. I did not want to write about physical training for a long time to "not take sin on the soul." I am aware that there are people who do not know the shores that will assume that it is necessary to do every day. Several years did not get up from the sofa, and then once! And immediately in special forces. Such loads need to come gradually listening to their body. Yes, and whether to come to them in everyday life? In short, if you decide to engage - start with small and do not waste the veins. And follow the pulse.
To begin with, we denote the standards that we pass. They have to pass during all fisos checks.
- Running 3 km. - You need to run out of 12 minutes. All run away.
- or one hundred meters (13 seconds maximum), or shuttle run 10 10 meters (no more than 26 seconds).
- 20 tightening
- 12 lifting coups on the horizontal bar.
- 30 times spray on the bars.
- 60 floor pushups.
- The bench rods lying (their weight) - 10 times.
- KSU (about him below).
- Hand-to-hand fight (surrender separately). It does not occur in the form of Sparring. We rent stupid techniques.
Between each exercise is given up to 5 minutes to rest. But grabs and 3 minutes, as a rule.
As you can see, the standards are sparing enough. Supernsilation is not required for their surrender. But physical training we have an applied value, so training is not limited to these disciplines. For example, running. Personally, I run away from the distance, and for a while. Every morning I run 20 minutes by a coward. Naturally we do not train wear. Because it is impossible to exclude that you have to work, and you can hardly drag. Of course, it happens that there will be a physiognomy in a hand-to-hand to you in a gust of Azart, you go like a zombie, pulling out the leg, and you think - just if only, just not to go anywhere. But it happens not often. Usually we still care each other in Sparing.
Some are iron "Cross Fiti" - description below. They have an amplua - you need to be very strong. Although it is possible to swing without a gym. Ak fully know how much weighs? Not? And you will not know while I don't return to you again - the topic is predinnifier about the cargo on the machine, now I will not tell anything about this post.))) Well, in short, professionals have already understood that I don't train without strength, but endurance. It is important that the body can withstand not a short-term large physical activity, but could safely endure long-term, even if not so significant. Naturally, I am a shore of power and do not allow yourself to be posted for a hundred percent.
Three times a week we have group physical preparation - besides her on this day, I allow myself very few physical exertion. It is a cross-fit. Hornbar, bars, Swedish wall, Tire from BTR, sledgehammer. 50 seconds on each projectile with a minute of rest between them. First, the warm-up (10-15 minutes of running, standard exercises - the high lifting of the knees, the legs of the shin, the palm steps, jumping, jumping, explosive run, etc., stretching). For example, I fell a horizonticist as a first projectile. 50 seconds tightening. Minute rest. Swedish wall - 50 seconds of lifting straight legs with one frequency. Minute rest. Sharp turning wheel from BTR - 50 seconds. Minute rest. Beying 50 seconds by a sledgehammer on the wheel from a sample with a spinning amplitude (from all over the scope, in short). And this is another wheel from the BTR, and not the one who rides another fighter)))). Minute rest. Bars. 50 seconds push up on the bars. Minute rest. Passage from the floor - 50 seconds. So repeats three times. The part of the fighters are carried out cross-fits with iron, but I do not participate in them (the gods from the chest lying, sat down with a barbell, raising the barbell from the chest standing, press, and the exercise at the bottom of the back). The weight of the rod is not big, about their weight.
Three times a week (the day after the "cross-fit" everyone does a coper test (KSU - a complex of power ablation). 10 pushups, immediately after it without a pause - a sharp pulling of his knees to the chest in the stop lying, too 10 times . And 10 times the Press. And immediately jumping - 10 times. It all repeats 5 times without stopping and the respite. Next week - everything is done 30 times, but three circles, not five.
In addition to this day, I pressed 200 times at once, and 4 times at different times. The body should be ready to load constantly. Tightening times 100, too - 4-5 approaches to the horizontal bar during the day. Well, plus the stake on the crossbar in the mood. 1-2 times a week run cross 3 or 5 km. for a while. A couple of times in a month running the top ten. Plus exercises on the neck, back and press with own weight. 50 times swung the press - looked at what in the comments, he spoiled, looked into the blog again.
I also spinning the spine after jogging. Hundred times. We go to the polyuretheus rug on the back - bend legs in the knees, hands in the castle in front of you. Feet and head - one way, hands to another. I recommend that if you do not want problems with your back. It is important to pump the neck, although it does not save. Helmet can be carried continuously not more than 2.5 hours. Whatever neck is, such a static load on the neck sooner or later will lead to disabilities. Well, in our country, helmets are being developed to dissemble a fastest death fighter and guaranteed to lead to painful life.
Naturally, each other is engaged in its individual program. This is not an urgent service where it is impossible to rely on the power of the will of the soldier and you need to force it. Everyone understands what value has physical form in clashes. When you exhausted - you are no longer a fighter. Therefore, it is not necessary to force anyone.
Well, here is the whole physics.
For the servicemen of the undergoing service in the detachment of special purpose "Vityaz" there are special requirements, according to which the special forces fighter should be physically developed and is ready to carry out responsible service and combat missions, to have excellent health and high moral and psychological qualities.
Therefore, for the selection of servicemen to the passage of service in a special purpose "Vityaz", an appropriate technique has been developed, which allows to assess the physical capabilities of the candidate, where endurance, strength, high-speed quality, flexibility and dexterity of the subject are estimated during the inspection.
Test results are estimated by the amount of points.
Test # 1. Estimated endurance
Reperally run for 12 minutes is estimated at a distance that has overcome the test during the specified time.
Test number 2. Estimated power stamina
A comprehensive power test consists of consistently performed exercises.
Exercise number 1.
The initial position is stopped. Take the position stop lying and return to its original position, repeat 10 times.
Exercise number 2.
Performed immediately for exercise 1.
From the initial position, stop lying on the stomach and turn over the back (1), raise the legs without bending in the knees (2), touch the floor socks behind the head (3) (if there is no touch, the exercise is considered unfulfilled), return the legs to its original position.
Exercise repeat 10 times.
Exercise number 3.
Performed immediately for exercise 2.
Roll over the back on the stomach, take the initial position of the stop lying, bend your hands in the elbows before touching the floor (land), straighten your hands.
Exercise number 4.
Performed immediately for exercise 3.
Take the position of the UPP-crop, sit down on one knee, raise hands up, palm putting on the back of the head. Jump up, straighten your legs, make cropping to another knee.
Exercise repeat 10 times.
Exercises 1-4 are a complete cycle of complex test. The certificate must try to perform the maximum number of cycles.
Test number 3. The force is estimated
Tightening at the crossbar from the position of the Visa. In the lower position of the legs do not touch the ground (floor), in the upper position of the chin should be above the crossbar. Not allowed: swaying and exercise with a jerk.
Test No. 4. High-speed quality is rated
It is necessary to run ten segments of ten meters for a minimum period of time.
Test No. 5. Flexibility is rated
To estimate flexibility, you must perform 4 exercises.
Test number 6. Dexterity is rated
The test consists of five exercises that are consistently running over each other without stopping. Each exercise must be done technically and properly (with non-technically completed exercises, 10 penalties can be added). The test must be performed in the specified sequence in the shortest time.
Exercise number 1.
For exercise, a partner is needed. The partner puts his legs on the width of the shoulders, tilts the body parallel to the ground (floor). The subject makes a reference jump through a partner, breaks down the partner between his legs and again makes the support jump. Exercise repeat 7 times (i.e., seven support jumps and seven pricks).
Exercise number 2.
Perform seven cargoers ahead and seven battles back.
Exercise number 3.
You need to pass seven meters on your hands. If the tested loses the balance and touches the foot of the floor, the exercise is repeated first.
Exercise number 4.
Pricklit in Plastunski 10 meters.
Exercise number 5.
Source position lying on the back. Raise the raise 3 times in a row. Each unsuccessful attempt is repeated.
The translation of seconds in glasses is carried out by subtracting the total amount of points from 100 (100 - 1 \u003d number of points).
Test number 7. Understanding the courage
The ability to show composure and excerpt in the educational match.
Training fights according to the rules of boxing
One against one: by the formula of the battle 1 Round - 3 minutes
One (Test) Against two: 1 Round - 2 Minutes
just 5 minutes without a break
Evaluation of test results Expert
Tested battle leads passively - 0 points
Test manifest activity - 20 points
Tested in battle 1 x 2 shows the initiative - 50 points
When testing athletes having sports discharges on boxing, karate and hand-to-hand combatChecked separately from the rest.
According to the proposed table, it is necessary to determine the total number of points by addition.
Lower limit 295 points. A candidate who has gained fewer points, take it inexpedient for service in the special purpose division. Testing is carried out in one day, the test sequence must correspond to their numbering. The time between each test should not exceed 10 minutes, while the person is assessed to carry various loads at a limited time.
Table of test results
| Passed meters | Glasses | The number of cycles | Glasses | Number of tightening | Glasses | Seconds | Glasses | Santimeters | Glasses | Seconds | Glasses |
| 2800 | 20 | 1 | 0 | Up to 8. | 0 | 30 | 25 | UPR. №1 | 80 | ||
| 2900 | 30 | 2 | 0 | 9 | 27 | 29 | 30 | Over 20. | 0 | 78 | 5 | 3000 | 35 | 3 | 20 | 10 | 30 | 28 | 33 | 15 | 5 | 76 | 3100 | 39 | 4 | 30 | 11 | 33 | 27 | 36 | 10 | 10 | 74 | 3200 | 42 | 5 | 40 | 12 | 36 | 26 | 39 | 5 | 15 | 72 | 10 | 3300 | 45 | 6 | 50 | 13 | 39 | 25 | 42 | UPR №2. | 70 | 3400 | 50 | 14 | 42 | 24 | 45 | Over 30. | 0 | 68 | 15 | 50 | 23 | 50 | 20 | 5 | 66 | 15 | 16 | 50 | 15 | 10 | 64 | 10 | 15 | 60 | 20 | 60 | UPR. Number 3 | 58 | 25 | Over 10. | about | 56 | 30 | 5 | 5 | 54 | 35 | 0 | 10 | 52 | 40 | 50 | 45 | 0 | 48 | 50 | UPR. №4 | Over 10. | 0 | 0 | 10 |
Mandate Commission
The mandate committee is carried out at the final stage of the selection of candidates for the special purpose of "Vityaz", where members of the Commission call the candidates alternately, study the test results and official characteristics, hear the health worker on the health status of the certificate.
With high test results, the positive characteristic and medical testimony of the candidate is credited to the special purpose unit. If attestable low tests in testing, it can be enrolled in the reserve for service in special purpose units.