Running Reimagined: Smart Plans for Beginners [048e]

This article is suitable for beginners and above.

Content Tags: Physical Training

Reading Time: 3 minutes

We've all seen some blood-pumping military-themed movies where an excellent soldier embarks on a series of heroic actions and successfully completes the mission. This has made many people yearn to become special forces soldiers, as they are the elite of the military, the best of the best.

Special forces are recognized as the outstanding representatives of each military branch. To become a member of the special forces, one must have the ability to maintain high physical fitness and willpower under pressure.

For example:

U.S. Air Force Pararescue soldiers need to be able to swim 50 meters underwater.

U.S. Navy SEALs need to be able to swim 500 meters in 8-9 minutes.

U.S. Marine Corps Force Recon soldiers need to be able to tread water for 40 minutes.

U.S. Army Rangers need to be able to run 5 miles (about 8 kilometers) in under 40 minutes.

These are just a few simple examples. To become an excellent special forces soldier, there are many strict physical requirements.

To become an outstanding soldier, one must undergo rigorous physical training every day, and what is shown in movies is only a small part of it.

The following training exercises are used by Coach Augusta DeJuan Hathaway when training the U.S. Army, Air Force, Navy, and Marine Corps. These exercises are not only suitable for soldiers but also for fitness enthusiasts. They can help improve your speed, agility, strength, balance, endurance, flexibility, and reaction time, and they also require strong willpower. Let's see how the strong train!

Bear Crawl with Body Armor

Place both hands and toes on the ground, with knees off the ground, back straight, and abs tight. Crawl forward quickly, keeping hands and feet shoulder-width apart and knees off the ground.

Bent-Over Row

Stand upright, lean forward, feet slightly apart, back straight, arms straight, each hand holding a sandbag, knees slightly bent, chest almost parallel to the ground.

With elbows next to the ribs, lift both sandbags up and squeeze the back muscles inward. Slowly return to the starting position.

Standing Row

Stand upright with feet together, legs straight, arms at your sides, elbows bent at 90 degrees.

While keeping legs straight, slowly lean back, opening your arms.

Single-Arm Pull Forward

Wrap a strap around a tree, hold it with one hand, stand upright, and lean back.

Slowly pull your body forward until you are standing upright.

Chest Sandbag Press

Lie flat on the ground, hips and knees bent at 90 degrees; hold a sandbag in both hands, 3-5 inches from your chest. Lift your head, eyes looking at your thighs.

Push the sandbag up until your arms are fully extended. Return to the starting position.

Single-Leg Squat

Stand upright, right leg supporting, left foot 3-5 inches off the ground, elbows slightly bent at your sides.

Slowly squat down until your hands reach the lowest point and your right thigh and calf form a 90-degree angle. Return to the starting position. Repeat the above actions and switch sides.

- END -

The above content is from the 'U.S. Special Forces Physical Training Manual.'

Published by People's Posts and Telecommunications Press.