Light weight and high reps will help you prepare for Special Forces training.
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Military training requires a deep focus on both physical and mental improvement so that recruits can perform at a high level under severe stress. When you're training for the Green Berets or the Rangers, the Army's divisions of Special Forces soldiers, the requirements become more difficult, requiring additional fitness preparation. For example, with basic infantry training, recruits need to focus on pushups, situps and pullups for developing strength. For Army Special Forces, you can supplement your current level of strength with weight-training workouts.
Special Forces, Special Goals
The exercises necessary to develop strength suitable for Army Special Forces should focus on two specific goals: improve muscular stamina and developing total-body strength. Compound exercises that develop functional strength in the legs, core, back and shoulders will help prepare you for Special Forces training and passing the increasingly intense PT tests. Squats, leg presses, dumbbell lunges, bench presses, chest flyes, military presses and lat pulldowns are essential. Avoid certain isolation exercises like biceps curls or triceps extensions, since the scope of muscle engagement is limited.
To build musclular stamina, perform a high volume of repetitions for each exercise, using a light weight load. вЂњLightвЂќ weight will vary based on the experience and strength level of each individual, but each set of each exercise should use no more than 85 percent of your maximum weight capacity. For most exercises, you don't want to use a progressive or advanced rep structure; each set should be the same number of reps, and depending on the exercise, should include between 10 and 20 repetitions.
A new test for Army Special Forces recruits is the Upper Body Round Robin. This event includes a variety of free-weight lifts, body-weight exercises and timed runs of both short and long distance. The weight training portion includes the bench press, in which you must complete at least six repetitions at 80 percent of your body weight, and a rope climb while wearing body armor or a weighted vest. Recruits must climb up a 20-foot rope pulling their own body weight plus 25 pounds.
When preparing for Special Forces training, weight lifting exercise should be a supplemental activity; the main focus should be on improving your run times, increasing the number of basic body-weight exercises like situps, pushups and pullups you can do under time pressure, and training carefully to avoid injury. To use weight training exercises to improve your performance for Special Forces training, begin as early as possible to give you time to develop a solid foundation of functional strength.