Freestyle / breaststroke / sidestroke / CSSWeekly 2 mile ocean swim with fins at SEAL training6 mile swim with fins at SEAL training8.OBSTACLE COURSESSpec Ops / Military / Police / FirefighterCrawling Sections1.Low crawl / Bear crawl / Dragging bodyClimbing / Balance Sections1.Walls / Fences / Rope / Ladder / StairsSprinting sections1.Runs in sand / hills / pavement etc2.With full gear / injured man drillIDEAS to train for O-courses:1.Sprint workouts mixed with Pullups, pushups, jumping.2.Rope climbs or rope pullups (grip)3.Buddy / heavy bag carries4.Crawling exercises / bear crawls5.Hips / lower back exercises9.RUCK MARCHESUsed by military, special ops, Forestry ServiceRunning / walking fast with back packWeighs 40-80 lbsLong distance for 2-3 hoursMinimum 4 mph = standard pace1.15 minute mile (Pack Test / Army standard)2.Better to push 10-12 min/mile3.Requires slow shuffle and march from waist down4.Secure shoulder / waist straps / wear weight highThe Less Common Section includes weight tests, basketball throws, and kettlebell snatches and swings.
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10.BENCH PRESS – MOST COMMON LIFT TESTED IN ALL AGENCIESBody weight – max reps225# max reps (same as the NFL Combine) – Some Special Ops units use this.1 rep max weight (1RM)Used by SWAT / FLETC / Spec OpsFree weights or Machine testExert going up, controlled on down.Feet flat on floor / hips on bench / bar touches chest / arms straight on the end of repetition.Other weight events that are being used in active duty special ops programs are the squat and deadlift using the following bodyweight levels: member's bodyweight lift, 1.5 bodyweight lift, and 2.0 bodyweight lift for max reps.11.BASKETBALL THROWThis is a rarely used exercise but it is said to measure "athletic potential" of incoming candidates to the Service Academies. You will only see this one on the Service Academy Candidate Fitness Assessment. Practice makes perfect on developing proper throwing strength, motion, angle, and form.Used by Service AcademiesPhysical Aptitude Tests – Measures athletic potentialCandidate Fitness Assessments1.USNA2.USMA3.USAFASit on knees / use hips / shoulders / arm45 degree angle throw for max distanceForm – Video assistance12.KETTLEBELL SNATCH AND SWINGSThe US Secret Service uses the Kettlebell Snatch as a fitness test while at the Academy. Used by Secret Service / other Special Ops groupsCardiovascular / muscle developmentUSSS use the 10 minute Snatch Test – How many snatches can you get in 10 minutes?An alternative to 10 minute run test, but harder.1.Gut check2.Form – Video assistance
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