kidchaos4
Level 1 Valued Member
Hi there gents,
Myself and a few people in my Unit here in our armed forces are intending to attend our Joint Special Forces Selection Test, a two week course that has two phases (1st week is physical screening 2nd week is selection itself.)
First week
1) 500m swim test (15 minutes)
2) Fitness Test (1 minute sit ups, 1 minute pushups and 1.5mile run)
2) 8km (5mile) timed run (45minutes)
3) 8km timed fast march (100 minutes with 15kg (35ish pounds)
Second week (actual selection week)
Day 1:
Beep test. Level 8 to pass , >level 11 to get full points
Day 2:
5km IBA run . 2 full bottles 8 dummy mags no rifle (10kilos of weight). Under 30 minutes
Water confidence test. 50m IBA swim with 8 dummy mags and 2 full bottles no rifle.
Water treading in BDU and boots only.
Day 3:
Sand bags carry up to 5-6 stories. 18-19 times to pass .
Day 4-5.
Endless road march (20kg pack) with mission. At half way mark, extra dummy mags will be given.
Farmers walk. Start with 1 jerry can. Half way give you another 1.
Jerry cans and rucksack team evolution.
Log and Tire PT in rucksack
Most of these events are preceded by the usual high rep calisthenics. "MOUNTAIN CLIMBER, 300 counts of 4!)
These events by themselves would be ok, its the high rep cals that will smoke most people.
I'm wondering how you would train for this with Strongfirst principles? One of the sergeants under me has trained for this with the usual high volume smoke sessions, yet has failed twice due to injury (knee and shoulder respectively)
Me and my guys have access to 16, 24 and 32kg bells, as well as a 30kg sandbag and some freeweights (barbell, no racks).
Myself and a few people in my Unit here in our armed forces are intending to attend our Joint Special Forces Selection Test, a two week course that has two phases (1st week is physical screening 2nd week is selection itself.)
First week
1) 500m swim test (15 minutes)
2) Fitness Test (1 minute sit ups, 1 minute pushups and 1.5mile run)
2) 8km (5mile) timed run (45minutes)
3) 8km timed fast march (100 minutes with 15kg (35ish pounds)
Second week (actual selection week)
Day 1:
Beep test. Level 8 to pass , >level 11 to get full points
Day 2:
5km IBA run . 2 full bottles 8 dummy mags no rifle (10kilos of weight). Under 30 minutes
Water confidence test. 50m IBA swim with 8 dummy mags and 2 full bottles no rifle.
Water treading in BDU and boots only.
Day 3:
Sand bags carry up to 5-6 stories. 18-19 times to pass .
Day 4-5.
Endless road march (20kg pack) with mission. At half way mark, extra dummy mags will be given.
Farmers walk. Start with 1 jerry can. Half way give you another 1.
Jerry cans and rucksack team evolution.
Log and Tire PT in rucksack
Most of these events are preceded by the usual high rep calisthenics. "MOUNTAIN CLIMBER, 300 counts of 4!)
These events by themselves would be ok, its the high rep cals that will smoke most people.
I'm wondering how you would train for this with Strongfirst principles? One of the sergeants under me has trained for this with the usual high volume smoke sessions, yet has failed twice due to injury (knee and shoulder respectively)
Me and my guys have access to 16, 24 and 32kg bells, as well as a 30kg sandbag and some freeweights (barbell, no racks).