Good day, airsoft players, militarists and all concerned. Today we are starting a series of articles about various law enforcement agencies. We will talk about both Russian special units and the special forces of the rest of the civilized world. We will touch on the interesting features of a particular unit, learn about training regimes, standards and similar things that may be of interest to both airsoft players and people simply not indifferent to military topics. We decided to start with the guys who serve in the special forces of the Federal Security Service, that is, the FSB.
Naturally, complete information about the training of FSB special forces soldiers is not and will not be publicly available, which in principle is logical. However, a certain amount of knowledge has nevertheless become public knowledge and thanks to it we can at least somewhat imagine the scope of tasks and how difficult the goals are facing those who serve in the FSB special forces detachment.
The FSB special forces are not at all a single consolidated detachment. The special forces of the FSB of Russia include a fairly large number of units. In fact, the FSB special forces includes many Regional Special Purpose Departments, and has representative offices in cities such as Khabarovsk, Vladivostok, Irkutsk, Nizhny-Novgorod (the second department in Sarov), Yekaterinburg "Malachite", Novosibirsk and many others.
Of course, the most recognizable and famous are the special forces units Directorate “A” (Alpha), Directorate “B” (Vympel). The fame must be said to be well deserved - a clear confirmation of this can be considered the performance of ALPHA fighters at the international competition Super SWAT International Round-Up 2011, where the guys took two first places at once, and the title of the best international team.
In general, initially Group Alpha consisted of only 13 people, and their main task was to protect the diplomatic missions of the Seventh Directorate of the KGB of the USSR. By the time of the collapse of the Soviet Union, the number of Group A, taking into account regional divisions, was already about 500 people.
“Alpha” acquired celebrity and wide publicity, and even the name itself, in 1991 - by the way, the name came from an easy suggestion from journalists, and eventually stuck.
The special forces officers of Directorate “A” are tasked with a very wide range of tasks. Just look at the incomplete list of countries where the guys had to carry out combat missions. In addition to Russia, Alpha fighters managed to visit such countries as Cuba, Jordan, Afghanistan, Switzerland, USA, Israel, England, France, Canada...
FSB special forces training, as a rule, is carried out in non-standard conditions in order to prepare fighters for an adequate response, regardless of the prevailing circumstances - this includes not only various variations of kill-house and a standard set of exercises aimed at improving skills in using small arms, but also joint training with other units, and not only from Russia. Naturally, the FSB special forces also have their own developments in terms of training and tactics - the most effective things are state secrets and are not subject to disclosure.
Since the 70s, almost all the most modern models of special small arms have passed through the hands of Alpha. Pistols, rifles, machine guns - this whole wide range of weapons goes to the guys from Alpha, and the best examples remain there on an ongoing basis. The group's employees use the most technologically advanced and advanced body armor and other protective equipment with the maximum level of protection. The soldiers are trained to use in the operation not only the most modern domestic machine guns, machine guns and sniper rifles, but also samples of foreign weapons. In special cases, Alpha does not even disdain crossbows and other exotic weapons and equipment.
Despite all the secrecy in terms of training and training of special forces, some information is still available to ordinary citizens. For example, on the Internet you can stumble upon the standard standards of the FSB special forces.
Standards and requirements for combat and physical training for FSB special forces officers
- Running 100 m. (Shuttle run 10 to 10) - 12.7 s (25 sec)
- Cross 3000 m - 11.00 min
- Push-ups - 90
- Pull-up - 25
- Press (lying on your back, flexion-extension of the torso) - 100
- Bench press (your own weight, but not more than 100 kg) - 10 times
A brief summary of standards for hand-to-hand combat for FSB special forces operatives
- Demonstration of punching and kicking techniques - 2 min. On a punching bag
- Sparring according to free rules with throws and painful holds - 3 fights of 3 minutes each.
- Jumping up with changing legs - 90
Other standards for special forces soldiers of the FSB of Russia
Complex strength exercise (performed sequentially 8 times: - 10 push-ups, 10 presses, 10 times squatting, 10 jumping ups). 8 reps (no pause)
It should be noted that All exercises are performed one at a time without rest breaks!
A significant part of the Alpha group operatives know how to drive all types of cars, are familiar with operating a huge number of types of armored vehicles, and have special mountaineering and diving training. A separate category of Alpha special forces employees have serious flight training skills. All this is designed to solve the most important and important task - to neutralize and eliminate the terrorist threat and at the same time preserve the lives of people who find themselves hostages in the hands of terrorists.
Finally, I would like to say a note to the reenactors - if you are going to get used to the image of Alpha, then try to pay serious attention to physical training. Alpha is, first of all, skills and endurance, and only then equipment and weapons.
Special requirements are imposed on military personnel serving in the special forces detachment "Vityaz", according to which the special forces soldier must be physically developed and ready to perform responsible service and combat missions, have excellent health and high moral and psychological qualities.
Therefore, to select military personnel for service in the special forces detachment "Vityaz", an appropriate methodology has been developed to assess the physical capabilities of the candidate, where during the test the endurance, strength, speed qualities, flexibility and dexterity of the subject are assessed.
Test results are assessed by the sum of points.
TEST No. 1. Endurance is assessed
Continuous running for 12 minutes is assessed by the distance that the subject covered in the specified time.
TEST No. 2. Strength endurance is assessed
A comprehensive strength test consists of sequential exercises.
Exercise No. 1
Starting position: crouching. Take a lying position and return to the starting position, repeat 10 times.
Exercise No. 2
Performed immediately after exercise 1.
From the starting position, lie down on your stomach and roll over onto your back (1), raise your legs without bending your knees (2), touch your toes to the floor behind your head (3) (if there is no contact, the exercise is considered not completed), return your legs to the starting position.
Repeat the exercise 10 times.
Exercise No. 3
Performed immediately after exercise 2.
Roll over from your back to your stomach, take the starting position, lying down, bend your elbows until your chest touches the floor (ground), straighten your arms.
Exercise No. 4
Performed immediately after exercise 3.
Take a squatting position, sit down on one knee, raise your arms up, place your palms on the back of your head. Jump up, straighten your legs, and squat on the other knee.
Repeat the exercise 10 times.
Exercises 1-4 are a full cycle of a complex test. The assessee must attempt to complete the maximum number of cycles.
TEST No. 3. Strength is assessed
Pull-up on the bar from a hanging position. In the lower position, the legs do not touch the ground (floor); in the upper position, the chin should be higher than the bar. Not allowed: rocking and jerking exercises.
TEST No. 4. Speed qualities are assessed
You need to run ten segments of ten meters each in a minimum period of time.
TEST No. 5. Flexibility is assessed
To assess flexibility, you must complete 4 exercises.
TEST No. 6. Agility is assessed
The test consists of five exercises, sequentially following each other without stopping. Each exercise must be performed technically and correctly (for exercises not performed technically, 10 penalty seconds may be added). The test must be performed in the specified sequence in the shortest possible time.
Exercise No. 1
A partner is required to perform the exercise. The partner places his feet shoulder-width apart and tilts his torso parallel to the ground (floor). The subject performs a vault over a partner, crawls between the partner’s legs, and performs a vault again. Repeat the exercise 7 times (i.e. seven vaults and seven climbs).
Exercise No. 2
Perform seven forward somersaults and seven backward somersaults.
Exercise No. 3
You need to walk a distance of seven meters on your hands. If the test taker loses his balance and touches the floor with his foot, repeat the exercise from the beginning.
Exercise No. 4
Crawl on your bellies for 10 meters.
Exercise No. 5
Starting position lying on your back. Perform a kip-up 3 times in a row. Each unsuccessful attempt is repeated.
Converting seconds to points is done by subtracting the total number of points from 100 (100 - 1 = number of points).
TEST No. 7. Courage is assessed
The ability to show self-control and restraint in a training match.
Training matches according to boxing rules
One against one: according to the battle formula, 1 round - 3 minutes
One (test) versus two: 1 round - 2 minutes
just 5 minutes without a break
Expert assessment of test results
The tested battle is fought passively - 0 points
The test taker is active - 20 points
Testee in battle 1 x 2 takes initiative - 50 points
During testing, athletes with sports categories in boxing, karate and hand-to-hand combat are tested separately from the rest.
Using the proposed table, it is necessary to determine the total number of points by addition.
The lower limit is 295 points. It is not advisable to hire a candidate who scores fewer points to serve in special forces units. Testing is carried out on one day, the sequence of tests must correspond to their numbering. The time between each test should not exceed 10 minutes, and the person’s ability to tolerate various loads in a limited time is assessed.
TABLE OF TEST RESULTS
| Meters traveled | Glasses | The number of cycles | Glasses | Number of pull-ups | Glasses | Seconds | Glasses | Centimeters | Glasses | Seconds | Glasses |
| 2800 | 20 | 1 | 0 | up to 8 | 0 | 30 | 25 | Ex. No. 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 | Exercise No. 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 | Ex. No. 3 | 58 | 25 | over 10 | O | 56 | 30 | 5 | 5 | 54 | 35 | 0 | 10 | 52 | 40 | 50 | 45 | 0 | 48 | 50 | Ex. No. 4 | over 10 | 0 | 0 | 10 |
MANDATES COMMISSION
The credentials commission is held at the final stage of selecting candidates for the special purpose unit "Vityaz", where members of the commission alternately talk with candidates, study test results and service characteristics, and hear from a medical worker about the state of health of the person being certified.
With high test results, positive characteristics and medical indications, the candidate is enrolled in a special forces unit. If the person being certified has low test scores, then he can be enlisted in the reserves for service in special forces units.
Probably every athletic man, even those far from military affairs, is curious to know whether he is strong enough to become a paratrooper or special forces soldier. We invite you to check whether your physical fitness is sufficient to become a worthy defender of the Fatherland.
You need to understand that conscripts into the Russian army will not be required to meet any special standards and will be happy to have any physical form. Therefore, we want to consider the standards primarily for those who serve under contract, as well as for various Russian special services.
CONTRACTORS
Contract service can be divided into several categories: by age group and by gender. Yes, yes, women also serve under contract. By age, standards are divided into two categories: up to 30 years and over 30 for men, up to 25 years and over 25 for women. You must sign your first contract between the ages of 18 and 40. Physical training standards consist of three levels: strength training, speed data and your level of endurance. Therefore, it includes such types as push-ups, pull-ups, running and skiing. Let's look at all this in more detail.
Men under 30 years old:
- pull-ups on the bar: 10 times
— push-ups: 45 times
- 60 meter run: 9.8 seconds
— 100-meter run: 15.1 s.
— shuttle run 10x10 meters: 28.5 s.
- 3 km run: 14.4 minutes
— 1 km run: 4.2 min.
– ski race (5km): 28 minutes
Men over 30:
— pull-ups on the bar: 8 times
- push-ups: 40 times
- 60 meter run: 10 seconds
— 100-meter run: 15.8 s.
— shuttle run 10x10 meters: 29.5 s.
- 3 km run: 15.5 minutes
— 1 km run: 4.45 min.
– ski race (5km): 29 minutes
As you can see, the age standards differ, but not that much, so the older generation is quite capable of them with regular training. Now let's move on to the fair sex.
Women under 25 years old:
- tilt the body forward: 25 times
- push-ups: 12 times
- 60 meter run: 12.9 seconds
— 100-meter run: 19.5 s.
— shuttle run 10x10 meters: 38 s.
— 1 km run: 5.20 min.
Women over 25 years old:
- tilt the body forward: 20 times
- push-ups: 10 times
- 60 meter run: 13.9 seconds
— 100-meter run: 20.5 s.
— shuttle run 10x10 meters: 39 s.
— 1 km run: 5.45 min.
Airborne Forces
The airborne troops have always been considered the elite of the Russian army, so their physical training standards are especially interesting. Paratroopers are required to have an extremely high level of endurance. So, let's look and analyze:
- pull-ups on the bar: 13 times
- 100 meter run: 14.1 seconds
- 3 km run: 12.3 minutes
— 5 km cross: 24 minutes
– 5 km cross-country skiing: 28 minutes
– 10 km ski march: 1 hour 15 minutes
— forced march as part of a unit: 56 minutes
— overcoming the obstacle course: 2 minutes 25 seconds
— swimming in uniform with a weapon: 100 meters
— a special complex of hand-to-hand combat: assessed by a point
In addition to this, there are several strength training sessions and a series of obstacle course tests.
SPECIAL SERVICES: SPECIAL PURPOSE UNITS “VYMPEL”, “ALFA”, FSO SPECIAL FORCES
And now, perhaps, the most delicious thing. To meet these requirements, you will have to work hard in the gym.
— pull-ups on the bar: 25 times
— push-ups: 90 times
— bench press: 10 times (weight not less than your own, but not more than 100 kg)
- press lying on your back: 100 times
— shuttle run 10x10 meters: 25 seconds
- 100 meters run: 12.7 seconds
– 3 km cross: 11 minutes
— jumping up with changing legs: 90 times
This entire list is also complemented by demonstrations of punching and kicking techniques and participation in various sparring fights. And a standard exercise, which we even decided to separate from all the others - KSU (complex strength exercise). This includes: 10 push-ups from the floor, 10 presses lying on your back, 10 times crouching - lying down, 10 times jumping up from a crouching position. And this complex must be performed 8 times in a row without a break!
As we can see, everyone’s loads are different. For contract service, the standards are not so severe, and most sports people will meet them without any problems. Then, of course, everything is not so simple - for the level of the Airborne Forces and special services you need to be a real athlete.
Appendix No. 8
Physical fitness testing standards
candidates for service in special forces, riot police
Sequence of exercises.
Cross – a distance of 3000 meters in a time of no more than 11.45 seconds.
Pull-up – hanging on straight arms, overhand grip. For candidates whose body weight exceeds 95 kg, this exercise can be replaced by lifting a 50 kg barbell for biceps - 10 times.
Jumping up - jumping up from a crouched position with a change of legs.
Push-ups - bending and straightening your arms while lying face down on the floor.
Press – lifting the body from a position lying on your back, hands behind your head.
“Army spring” - bending and extending the legs from a position lying face to the floor to a crouching position.
To be enrolled in the OMON or OMSN, the total points must be at least 375.
Appendix No. 9
to the Manual on the organization of the use of forces and means of special units of the internal affairs bodies of the Russian Federation during special operations (events)
RULES
conducting testing to identify the moral and volitional qualities of a candidate for service in a special unit
Testing is carried out in the form of a duel between the candidate and one of the instructors (employees) of the squad. Before the fight, the candidate must demonstrate wrestling techniques and techniques for performing punches and kicks on a boxing bag in order to determine his skills in the specified sport.
The fight consists of three rounds of three minutes each with one of the instructors (staff) of the squad. The break between rounds is one minute.
The first round is wrestling (according to the rules of sambo and judo).
The second round is striking combat. Hitting the legs is prohibited.
The third round is a “free” fight (with elements of hand-to-hand combat and wrestling techniques (throws). Hitting the head, the head with the elbow, the shin, the joints of the legs, and the groin area are prohibited.
During the fight, the competing parties are required to use a protective kit (helmet and boxing gloves, hand pads for hand-to-hand combat, chest vest, protective shell, pads on the shins, knees, elbows).
If during the fight the candidate threw, applied a painful or choking hold, or held the opponent with shoulder blades on the wrestling mat (20 seconds), then the round is stopped early and resumed with a new opponent after a rest.
The candidate is considered to have passed this test if he fought actively during all three rounds.
Of all modern soldiers, special forces command the most public attention. Think about how many films have been made about special forces and, say, reconnaissance officers (and also tankers, artillerymen, air defense soldiers, not to mention a construction battalion). By the way, about the construction battalion: one of my friends, an incredibly talented, but not yet widely recognized screenwriter, dreams of writing a script for a series about a construction battalion. He has already chosen a title - “The Most Terrible Troops”, but, alas, so far there are no directors or producers on the horizon who can be interested in this project and write to the table. Give everyone special forces, or “landing troops”. By the way, there was such a series, “Desantura”, when I watched it, I laughed like a child in a circus, that series was very funny. Anyway. Have you often watched movies about rocket scientists? Or about some headquarters with inflated generals? Or about thieving rear officials who, if necessary, could make ideal sales managers? Only the already mentioned landing forces, border guards, and sailors can compete with special forces. All. Special forces rule.
In real life, special forces are called upon to solve problems that are inaccessible to other soldiers. That’s why the selection for special forces is very serious, and the training is appropriate.
In the GRU units of the Russian Federation, the entrance standards for special forces are approximately the following:
Run for 12 minutes
(the distance the fighter ran is estimated)
- more than 2.8 km - excellent
- 2.8 - 2.4 km - good
- 2.4-2.0 km - mediocre
- less than 2.0 km - bad
Strength endurance test
The four exercises are performed one after the other without a break, ten times each. (push-ups from the floor, from a squatting position, throwing your legs back to a lying position, lifting your legs from a position lying on your back, from a squatting position, jumping up with full straightening of your legs and torso, hands behind your head).
- 7 such episodes - excellent
- 5-6 episodes - good
- 3-4 episodes - mediocre
- 1-2 episodes - bad.
In addition to these tests, the “entrant” performs everything without exception military sports complex standards.
In addition, the candidate undergoes an interview with the unit commander, who checks whether the soldier himself wants to serve in special forces (if not, then it is better to take someone else), takes into account professional suitability (gives simple tests on the level of intelligence, like the Eysenck questionnaire). Next, they check the soldier’s psychological compatibility with potential colleagues, for which they place him in a soldier’s team for 2-3 days and ask other soldiers for their opinions about him.
Psychophysical training in special forces
The most important psychological quality of a reconnaissance saboteur is the ability to independently make decisions on the situation. At the same time, many soldiers of other branches of the military are successfully weaned off this.
It has been established experimentally that the ideal special forces soldier has an intelligence above the norm by at least 10-15 points, a tendency to take risks (but not to adventure), a “passive-aggressive” type of character, is independent, knows how to behave according to the situation, and blames himself for failures yourself, and not someone else, or an unfavorable combination of circumstances.
These qualities are extremely important due to the fact that special forces can remain on enemy territory for several days, or even weeks, constantly “playing cat and mouse” with enemy counterintelligence. In such a situation, the price of a mistake is a failed mission and the lives of members of the reconnaissance group. Scouts must be smarter and more cunning than other soldiers.
In physical training classes, scouts are taught to overcome fear, for which they are regularly given tasks involving risk. Thus, the fighter learns to control his own instinct of self-preservation. The capabilities of the human body are enormous, and psychophysical exercises make it possible to reveal these capabilities more fully than simple sports training.
Psychophysical exercises for training a saboteur-scout:
- exercises on the “scout trail”;
- “risk zone”, a section of which is overcome under actual fire from small arms;
- exercises from the mountain training course;
- exercises from the airborne training course;
- swimming across a fast-flowing river using available means;
- overcoming a wire fence under electric current;
- “running in tanks”;
- throwing combat grenades;
- crossing a rope across a river or mountain gorge in full combat gear;
- swimming in uniform and with weapons;
- diving to depths and freeing oneself from weapons and equipment;
- hand-to-hand combat with two or three opponents;
- exercises from the hand-to-hand combat course, with and without weapons, including against an armed enemy
- observation of autopsies in the morgue;
- adaptation to the sight of blood, cuts, scratches, overcoming disgust (kill a hare, cut off a head, drink blood).
Overcoming fear, a fighter acquires such a valuable quality of life as self-confidence, and, in addition, learns to act in various extreme situations.
Let’s take a closer look at overcoming disgust. In special forces and in army intelligence, people are needed who are psychologically ready to kill. When there is no such readiness, a fighter cannot be counted on in a combat situation. This does not mean that you need to walk to the barracks of the construction battalion and strangle the first warrant officer you come across with your bare hands; I have already spoken about killing a hare, I will add that a stray dog can come up instead of a hare. Moreover, such a practice increases survival in camping conditions, where, in general, you may have to eat all sorts of nasty things, like snakes and frogs.
General physical training
In addition to psychophysical exercises, scouts also engage in general physical training (GPT), which, of course, is more thorough than other soldiers. In addition to developing endurance, strength endurance, agility and speed-strength qualities, the physical training of reconnaissance saboteurs should increase resistance to shock loads, the effects of heavy loads, as well as motion sickness.
Exercises from the general physical training course:
For endurance training
- Run 3 km. (standard - 12 minutes)
- Cross-country 5 km (“excellent” 24 minutes, “good” 25, “satisfactory” 26 minutes)
- Forced marches of 10-15 km are carried out periodically.
For training strength endurance
- Complex strength exercise. The first 30 seconds are the maximum number of lifts of the body from a supine position, after which immediately, without stopping, in the next 30 seconds the maximum number of push-ups is performed from the floor.
- (“excellent” 48 times, “good” 44, “satisfactory” 40.)
- Pull-ups on the bar (standard 20 times)
- Push-ups on parallel bars (standard 30 times)
- Push-ups (standard 60 times)
- Lifting by inversion on the horizontal bar (standard 12 times)
For training speed and strength qualities
- Run 100 meters (13 sec.)
- Jumping over a horse and a goat
Special exercises
- Overcoming an obstacle course.
Learn more about the obstacle course. It is performed with a machine gun, a magazine bag, two magazines and a gas mask. Distance - 400 m. starting position - standing at the side of the armored personnel carrier (machine gun in hand, gas mask in the bag): climb over the side into the model of the armored personnel carrier, jump off the opposite side, run 200 m towards the first trench, run around the flag, jump into the trench, put on a gas mask, jump out of the trench and run along the log through the hole, jump off the log onto the ground, overcome the rubble, jump into the ditch, take a box weighing 40 kg from the rear parapet and transfer it to the front parapet, then again to the rear. Take off the gas mask and put it back in the bag, jump out of the ditch, overcome the maze, run up the fence along the inclined board, cross onto the beam, run along the beam, jumping over gaps, jump to the ground, jump over the destroyed stairs, and jump from the last step to land. Overcome the wall, jump into the well, run along the communication path to the trench, throw an anti-tank grenade 15 m at the target - a shield measuring 2x1 m, 3 attempts are given to hit the target), jump out of the trench, overcome the front garden, climb into the lower window of the house, with him - through the upper window, go to the beam, walk along it, jump to the first platform, from it to the second, jump to the ground, jump over the trench. Nothing at all, right?
And the evaluation criteria are:
- “excellent” -3 min 25 sec,
- “good” - 3 minutes 30 seconds,
- “satisfactory” - 3 minutes 45 seconds.
The obstacle course is also overcome as part of a unit, as well as after running 1 and 3 km.
Scout's Path and training hall
Scout's trail
A more complicated version of the obstacle course is the “scout’s path”, the same obstacle course, only the obstacles themselves are as close as possible to a combat situation (wooden and stone fences, brick walls with breaks, ruins of buildings, barbed wire, ditches filled with water, targets for throwing knives and a grenade, inclined stairs, “stuffed” enemy soldiers, a pit with water and a log thrown over it.
On the “scout’s path,” the fighter practices the skills of covert movement, overcoming all kinds of obstacles, action in enemy trenches, indoors, and hand-to-hand combat skills.
The “Reconnaissance Path” is overcome by each fighter individually and by the entire reconnaissance and sabotage group. On time and without time. The emphasis may be on overcoming individual obstacles or moving silently. All kinds of noises, smoke screens, burning tires, explosive packages imitate a real battle. (psychophysical training). The emphasis in the lesson can be on throwing knives, grenades, removing a sentry, mining.
If the emphasis is on hand-to-hand combat, after some obstacles the fighter may expect an unexpected attack; he will have to “fight” with the “stuffed animal”, practicing blows with a butt, a knife, and also a sapper shovel.
On the “scout’s path”, reconnaissance saboteurs learn to act quickly and harmoniously.
Training room
In addition to the “scout path,” each company’s premises are equipped with a special place for hand-to-hand combat and strength exercises.
Special forces usually do strength exercises three days a week or every other day.
The so-called cross-fit is popular, a fighter works on one apparatus for about a minute, after a minute's rest he moves on to another, then to a third, and so on, the whole complex is repeated three times. An approximate complex: pull-ups on the bar, push-ups on the parallel bars, hanging leg raises on the wall bars, turning over the wheel from an armored personnel carrier, working with a sledgehammer (hitting a rubber tire), push-ups from the floor. There are cross-fits with a barbell (bench press, squats, standing press, abdominal and lower back exercises), but not all fighters do these complexes, but only those who need it due to specialization.
The weights are small - about the weight of your body, but for a large number of times. At the same time, no one (maybe except for the “spirits” who have just returned from quarantine) trains for wear and tear. Proper recovery is very important in strength training. In addition, special forces soldiers can be alerted and sent on a real combat mission, which means they must remain in force. If the task is known in advance (for example, it could just be a planned exercise), then the training load is reduced.
In addition, throughout the day, fighters perform exercises such as pull-ups and push-ups. Several approaches throughout the day, and in no case to the limit.
It should be noted that in addition to physical training classes, hand-to-hand combat classes provide a significant load.
As you can see, these fighters never get bored. No time at all...
Alex Neronov
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