What are good fitness standards outside of the PFT to strive ahead for attending the selection of the US Army Special Forces?
While the Physical Fitness Test (PFT) is an important measure of fitness, candidates aspiring to attend the US Army Special Forces selection should strive to exceed these minimum standards with additional fitness exercises. Here are some key areas to focus on:
- Running: Aim for 5-mile runs under 40 minutes with a 2-mile pace of around 12 minutes.
- Swimming: Practice treading water for extended periods (at least 30 minutes) and swim 500 meters in under 12 minutes.
- Load-bearing exercises: Engage in ruck marches with weighted backpacks (45-65 pounds) for distances of 10-15 miles in under 2 hours.
- Strength training: Focus on compound exercises like squats, deadlifts, pull-ups, and push-ups, striving for 10-12 repetitions per set with weights that challenge you.
- Mental toughness: Practice mindfulness and meditation techniques to enhance focus and endurance.
FAQs:
- What is a good 2-mile run time for Special Forces selection? 12 minutes or less
- How far should I swim to prepare for selection? 500 meters
- How much weight should I carry during ruck marches? 45-65 pounds
- What compound exercises should I focus on for strength training? Squats, deadlifts, pull-ups, push-ups
- How important is mental toughness in Special Forces selection? Crucial for focus and endurance
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