Freestyle breaststroke sidestroke CSS Weekly 2 mile ocean swim with fins at

Freestyle breaststroke sidestroke css weekly 2 mile

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Freestyle / breaststroke / sidestroke / CSS Weekly 2 mile ocean swim with fins at SEAL training 6 mile swim with fins at SEAL training 8. OBSTACLE COURSES Spec Ops / Military / Police / Firefighter Crawling Sections 1. Low crawl / Bear crawl / Dragging body Climbing / Balance Sections 1. Walls / Fences / Rope / Ladder / Stairs Sprinting sections 1. Runs in sand / hills / pavement etc 2. With full gear / injured man drill IDEAS to train for O-courses: 1. Sprint workouts mixed with Pullups, pushups, jumping. 2. Rope climbs or rope pullups (grip) 3. Buddy / heavy bag carries 4. Crawling exercises / bear crawls 5. Hips / lower back exercises 9. RUCK MARCHES Used by military, special ops, Forestry Service Running / walking fast with back pack Weighs 40-80 lbs Long distance for 2-3 hours Minimum 4 mph = standard pace 1. 15 minute mile (Pack Test / Army standard) 2. Better to push 10-12 min/mile 3. Requires slow shuffle and march from waist down 4. Secure shoulder / waist straps / wear weight high The 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 AGENCIES Body weight – max reps 225# max reps (same as the NFL Combine) – Some Special Ops units use this. 1 rep max weight (1RM) Used by SWAT / FLETC / Spec Ops Free weights or Machine test Exert 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 THROW This 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 Academies Physical Aptitude Tests – Measures athletic potential Candidate Fitness Assessments 1. USNA 2. USMA 3. USAFA Sit on knees / use hips / shoulders / arm 45 degree angle throw for max distance Form – Video assistance 12.KETTLEBELL SNATCH AND SWINGS The US Secret Service uses the Kettlebell Snatch as a fitness test while at the Academy. Used by Secret Service / other Special Ops groups Cardiovascular / muscle development USSS 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 check 2. Form – Video assistance
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