Special Forces Fitness Test Breakdown | Green Beret
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- Опубликовано: 7 сен 2024
- STOP FAILING THE PT TEST! hope these tips help. Word is sit-ups are no longer part of the test... which is awesome they were the worst.
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hehe, some of them look super dead, lol!
My advice as a veteran with the push ups, get into a rhythm. Do one like every second. Once you get to like 30, take a break, then continue on that rhythm for another 20 -30 if you can. Once you get to 60 in your head - you likely passed. He was banging them out too quick in the beginning and went to muscle failure. He was a NO GO when he fell to the ground.
Exactly! My Long Term Goal Is 125 Reps For Both Push Ups and Sit Ups!
I tell People To Be able to do at least 65 In 2 Minutes
Now the army has hand release push ups so the rhythm is a lot harder to get into
@@SuperColonel91 I’d say being able to do 100 is a great personal goal but I wouldn’t get too hung up in the numbers game. They more so focused on your mentality being able to push through pain
@@JD-wm3if On the ACFT? Are you a ranger?
Bro this video is exactly what I need. I’m doing the marines and I want to max it all out. Thank you. Knowledge retained.
Glad to help bro!
Make sure you’re puking at the end haha semper fi good luck
@@tonyjones7442 oh yeah 😎 Thank you I appreciate it
Treat it like the maximum is your minimum standard😉
Marine Corps has 2 separate test for 2 different times of the year except at boot camp you do the PFT 3 times and CFT twice or 3 times can’t 100% remember
I’ve been giving myself pt tests during my work breaks and randomly throughout my nights. I’m up to 60 push ups and 60 sit ups in 2 minutes each. I still got a way to go but i am definitely seeing improvements and this video has helped tremendously. Thanks Buck!
Thanks for the video as always Buck! I love the style and editing you’re developing, +great info. You are a legend among the SF hopefuls at SWCS. Here’s some G2 on the SFAS PT test changes for anybody. The June SFAS class this year dropped the situps completely (though we are still being encouraged to train them). The class that just started this week is apparently using hand release pushups (according to SFPC cadre), making the latest SFAS PT test: 1) HR pushups 2) 2 mile run 3) pullups.
Biggest take away I got from the video: prepare strategically while also always be ready for anything they throw at you. That’s what I’m aspiring to and why I keep coming back. Thanks!
Thanks for the intel bro! Helps a lot!
Any update on the current PT standards at SFAS?
When I went through in SFAS there was an impressive amount of people that failed sit ups. I heard they're dropping it from the PT test however, I'd recommend to be ready for anything and still do core in your training. Core is gonna help you with a lot of things not just sit ups so it only makes sense to still strive to get that core strong. Plus, most importantly, it makes you look better naked
🫣
Dropping it so that people can enter easily? What a shame. That’s going to create a lot of cracks.
That power bottom was getting it done in the thumbnail lol
Lol
That's what she said
I always deeply admired the US Green Berets and still do!
When I was an instructor in the German military, 1992 - 1999, I did 100 push ups and 500 sit ups each morning
Additionally I ran the 3000 m in under 11 minutes.
Downside:
They didn´t teach us an orthopedic accurate way to do it - now I´m 52, my shoulder joints and knees are a mess and I suffered several abdominal rips.
So, my sincere respect to all allied soldiers out there.
But, please:
Don´t just do it, but do it the right way! ;)))
Dang the quality of these videos are getting really good , and of course the content is always great.
Thanks!
Guys, I love this. Not everyone can bang out a dozen pullups.... that shit is actually way harder that most folks believe.
I love that you guys are going to do this though. Love the channel and love the positive reinforcement. Looking forward to seeing how he does at the end of training.
What happens when you can bang out an easy dozen pullups but your pushup game is weak?
@@pm5726seems unlikely
This is what I have wanted to check out and give it a try before getting SF. This video seems practical and effective for the candidates who are aiming to be the American hero.
I was good to go on passing the Ranger PT test before I joined the army and figured I’d get even more fit from basic training. By the time I’d gone through basic and airborne school and went to RASP my body was so worn out my level of fitness went down. Took me some time to get back to that same performance. Some people are different but just something to keep in mind.
Yeah I used to think the same too. It’s crazy how the body works but it makes sense why deload weeks are programmed
The exact same thing happened to me when I was in Basic in 2014. I regressed in BCT because I trained myself prior to surpass what I thought was the standard
The resting position helps me quite a lot. And it's only helpful if it is done for 2-3 seconds. Using this, I am generally able to complete 65 push-ups in 1:50 minutes.
That’s awesome. I look forward to following his journey of passing SF PT test.
get after it!
1. I never served.
However I was in the Texas A&M Corps of Cadets.
Back then, as a member of the class of ‘84 we did class sets multiple times a day. A class set for us was 84. It didn’t matter what it was, it was whatever our upper classmen could come up with.
We would do class sets of push ups, sit ups, and jumping jacks. During formation, twice daily, we could do this in uniform and still pass a uniform inspection less any sweat.
Go Abel!
Seeing a huge change from before you started.
Right! Big difference
11:02 That's exactly how I pass tests!! I don't study for tests... I just get like a 100 example tests (or I make some myself or I pay someone to make me) and do them over and over again until it's all memorised. Using this method I aced every single test I tried it with!
Test taking is a skill itself! The knowledge of what is contained within the tests is less useful than the knowledge of how the test is structured and how to find the best answer. :)
Abel, pushup champ and hell of a guitar player.
Good tips Sean! Thumbs over the pull up bar instead of under helps as well. Thanks Boyz! 🏴🤘🏼
Thanks Jay!
The production value over the last year has gone off the charts. It's excellent. I love the practical application here and Sean is excellent in front of the camera. Really coming into his own with being top tier making this kind of content. It's a cut above many others.
Really appreciate this. I’m going on an 18x and trying to get it done on the first go round.
Great breakdown of the pull-ups, not just accepting “I can’t do one” to “what can I do” type of mindset 🔥
Definitely trying out some of the pull-up progression tips, been a bit rusty on them. Thanks!
That advice on pull up is good. Need to be able to do 10 to 15 asap. Want to be in a pre sfas 3 day and then actual sfas by August of this year. Got a long ways to go. I get discouraged Wayne certain vidd but then see other vids that motivate the fuck out of me especially when i look over the entry packet requirements
Great video. Back at Ft. Campbell late summer of 95 I had my best PT score ( 105 Push-ups where the cadre placed his hand on the ground where he had to feel my chest touch it, Sit-ups I did like 82 as you demonstrated how they were suppose to be done and finally my 2 mile run was like 13:05 mins) I was in the best shape of my life and if I recall I scored like 330 points (I was 24 so didn't have to do what an 18-22 yr old had to do which for them 100 pts for push-ups they had to do like 95 and for my age bracket I had to only do like 90 so those extra push-ups I did ramp up my points as well as the run, sit-ups I think I got like 90pts). Back then I don't think I would have made the SF selection due to Pull ups, it wasn't part of the PT test and when I use to do them on my own as you show 'dead hang' I may have done 1 or 2 at the most LOL
Thanks Sean one of your best videos yet. Clearly described actual military standards. I've been in the military for awhile but took my first practice RPFT and realized how difficult pushups graded that hard are. Practice makes perfect as you said.
I'm pushing 50 and I'm gonna follow along and track myself.
sounds good!
Yo appreciate the help you’ve provided me and the tips ….. I’m a signed 18x I’ve been watching and working out
Hey buck , I thought they faded out the current push up form and the hand release push ups were replacing it.
Keep up the good work.
that's the word, and when that change happens pushups will be even harder, so practice hand release
diagnostics start in oct, officially they will replace the apft with the acft in april of 2023
Abel, major respect 🤙
*nervous sweating intensifies* I would fail this effing miserably. Great content FNG!
Thanks!
Thanks man 🙏
Hey Buck do you think you could make a video for SFAS packing list?
damn i didnt know Abel was hiding that under the beanie😂 Great video!!🔥🔥
That’s why I wear the beanie.
Yeah I remember doing them pt tests . I’d get 91-92 push ups, 100 sit ups, & ran like a 13:30-40 pretty much every time. I could never do better that was my plateau for years
“Abel’s progression as he starts working towards his goal”… Is Abel going SF!? If he is that’s freaking awesome!
dont quote me on this but when i was joining the British army for selection i think we had to do a minimum of 75 push ups 50 sit ups and 10 pull ups plus the mile and a half run in 12 mins but the PTs said we needed under 10 mins and the jerry can carry its been a while since then
Excellent video. Keep up the positivity and thanks for helping the community.
our pleasure man
The pop is definitely everything,I train my push ups,sit ups,and at least sometimes pull ups to become as much of a dangerous Marine I can become soon,well technique.See you on the battlefield 🤟🏾
Thank you so much buck! I am dreaming to be a ranger and i’m starting to workout and do exercises and improve on myself so i can be prepared and ready, this helped me out a lot where I am struggling at right now, which is pull-ups, but these help me a lot thank you!
great video always look forward to the next one
Thanks man!
Im on Bragg currently and have been in contact with the SORB recruiters. I've been told that the APFT/ Standard non-hand release push ups are staying. Doesn't mean that we shouldn't be training for any possible standard once we get to selection, but from my understanding USASOC is not using the ACFT for the PT test.
@i like tacos. From being stationed on Bragg, have you seen the sfod- D compound ? Is it a case that everyone knows where it is but obviously stays away from it , or is it a case where not many people know where it is on Bragg at all??
When I was in Green Platoon, the cadre did not even verbally count any rep. They had a clicker they hid behind their back and you just crank out as many as you can. I cranked out what I counted in my head - at least 60 and the cadre said I did 42. I think he was just F-ing with me but back then 42 was just enough to pass. So you don't even know if you are doing a mistake (I wasn't). I was a veteran of 4 years in at that point so I knew how to do push ups.
Extremely useful. Thank you for sharpening the intent of the APFT. Did the situps get added back into the test? Last I heard they removed the situp event
i think they are out, we recorded this video a while back
@@FNGACADEMY Thanks mate. Rooting for your guy.
Sit-ups are not apart of the new PT test. It's the plank now.
Know this is old by a day but PLEASE REVIEW DEN OF THIEVES! YOU GUYS WOULD LOVE THAT IF YOU HAVEN'T SEEN IT
...idk...slowing down is just time under tension and essentially a negative push-up which does more damage and requires more energy than a regular push-up. I'd suggest the ass up rest position when youre about 7-10 away from failure.
Shooters choice
@@FNGACADEMY fair. Plus everyone on the keyboard knows more than the original poster right? 😆 sorry for the arrogant reply. I do love your videos.
I think what he meant was slow down the chained reps, not the tempo of each rep.
We did the same thing for our tests. Knock out 30 to 60 chained until you hit 80% or so, then take a breather and knock them out in 5s for a few sets, then 2s, then 1s as required. You can "rest" the working muscles by locking out your arms and shoulders, let blood flow again, then knock out a few more.
Where I’m from one lays in front of you with their fist under your chest. That way they cannot “decide” what is correct and whatnot. They can also prevent you from possibly cheating by bouncing with your chest.
Great video, I found let downs to be very helpful for training to do pullups where you jump up hold and slowly go down.
Love the content boss. This is also the earliest I’ve been 😂
👊👊
Gangster content like always fng team.
Thanks homie
Love it. Your helping a lot of guys out Buck.
thanks homie
The pressure sit-ups put on the T1 and 2 vertebrae are frankly harrowing, they are very, very bad for you. It's fucking ridiculous that the military still uses them when there are so many ways of strengthening the core, abdominals, hip flexors etc.
I think they dropped it for that reason
@@FNGACADEMY Generally I hate when people say "there have been studies" and "research suggests" then they offer up jack shit buuuuut.... There have been studies lol. Most prominent 2 were American too I believe. Bleugh perhaps just bringing it up will tease people to comment. Thing I never got really was the military loves calisthenics but there's literally so much bodyweight shit you can do for your core and hips that aren't sit-ups. Hell "hanging exercises" are incredible core and hip builders/strengtheners and pull-up bars are allowed so... It's just antiquated stubbornness.
Feeling a LOT better about myself right at this moment. I can bang out 100 push-ups with zero issue and no fade between first and last. Sit-ups I’m probably in the same boat. No way am I running a six minute mile however. Lol. I’m a mountain biker, not a runner.
Got me a PT badge a lifetime ago...
Not sure how I could do these days, I still do a lot of push ups and core. But the run, not sure about that. I'm doing low impact cardio as my knee can't take the pounding involved in long runs any longer. 49 is so much different than 20...
Great video. You motivate me guys. Good job Abel, keep it up.
glad to help!
I’m excited to see the next video!
Hey brother, thanks for the help as usual! Just started training to go the SF 18X route. I'm giving myself 6 months to get in shape for selection, so this will be a journey. I'm in Houston, TX and believe you're in the Houston area also (from 1 of your vids). How would I be able to connect with you for some training/mentorship?
I think in this scenario the best thing one could do to prepare for selection is functional weight training combined with CrossFit. And jujitsu.
Come to AZ Buck. I would be honored to get some help.
Can we get you to do a series attempting different fitness tests?
In the works
@@FNGACADEMY Noice!
I'm surprised they only require 7 pull-ups... I'd of thought like 20. USMC 20 pull-ups is a perfect score on the PFT, I'm gonna assume at SFAS they want to see more than 7. Another good way to train pulls if you can't do many (or 1) is doing negatives, jump up to chin over bar...then slowly lower to dead hang, repeat for reps, does something very similar to the small kips at the bottom of the hang as you showed. Great tips here. I really hope they do, do away with any kind of situps. USMC we had to do crunches, and I'm pretty sure that crunches are actually really bad for your hip flexors...which those stretch around to your lower back...lot of times the stem of lower back pain can be rooted in tight hip flexors, wouldn't doubt sit-ups have a similar action. I always hated crunches and situps, I could get the 100 but they're just an annoying pain in the ass. These days I prefer other ways to work core and abs.
I'm late to the party here, but the USMC standard moved up to 23 for max in like 2018ish, if I remember correctly.
@@caleb3909 oh ok, there's an age thing to it as well right?
@@Siegefya Yessir, I think it's still ages 21-35 have to do 23 to max.
Amazing 🤩
👊
@@FNGACADEMY ya welcome
Yea I'm 6'6 315lbs. I could do the sit ups and push ups but I can barely do 1 pull up lol.
Sit ups always felt way easier than pushups for me. Heres hoping they still have those in selection
Sit-ups are out, HR push-ups in
Sit-ups are phased out. Took a pt test this week and it didn’t include them
good to know thanks man
@@FNGACADEMY also switching to hand release pushups in October
thanks y'all
You bet!
When I went to selection my assessor didn't say one word lol....so I did 100 full range 🤣🤣
This is awesome😎👍
thank you!
I don't know if SF is phasing out the APFT for selection, but the ACFT is in full effect now.
Hey buck! First of all, thanks for what you do! Second, I’m a USMC, sergeant 0311 squad leader and I’m starting my interservice transfer into the army specifically for SFAS. Got any tips or know of anyone who made this kind of transition?
Push-ups ahve been changed aswell, they are now hand release push-ups like RA
Thanks now i know what to work on thanks buck
you bet bro
@@FNGACADEMY can't wait for more vids like this
Could you run the whole PT test video I am just getting into the Army SF way of training vs the Marine Corps
Go Abel
Great video again thanks
You bet!
This is what the SF recruiter told me what the PT requirements to qualify For SFAS it's 30 hand release push ups 14:40 two mile run 6 dead hang pull ups and 6 mile ruck with a 45lb dry ruck in 90 minutes or les. Obviously you want to try to get the highest score you can but those are the bare minimums to get into selection.
It's regular pushups, not hand release. I could be wrong but all my buddies up at Bragg right now have never mentioned hand release push ups.
@@DeathReich2222 October class is going to have to do hand-release
@@samuelnavarro8044 Yeah just learned that the other day actually. Disregard last comment.
Thanks for the information! Is sit-up no longer a part of SFAS screening test? I have been confused.
@@mansukim6371 no sit-ups unless you’re psyops/CA
This is gonna be interesting.
I absolutely HATED sit-ups, by rep 40, my lower back was killing me. I left the Navy in 2020.... like a year after I left, the Navy got rid of sit ups for freaking Planks! My fucking luck.
Sit ups ard bad for the spine.
You're pulling on your neck thus pulling the spine.
Chiropractor must love military lol
I’m at
61 push ups
57 sit ups
6 pull ups
15:42 2 mile. I haven’t been to basic yet, I want to go green beret. I know I need more work but is that passing or do you advice? I leave August 20.
Good job covering the test brother, but those damn Basketball people were annoying as shit with all the squeaking shoes and clapping and made it hard to hear you at times. Looking forward to seeing Abel's progress!
Has the standards changed for sfas cause they’re a lot of change going on with the army’s acft and ranger standards for female entries?
rip. gotta get prk on my own dime cause i can't get an 18x cause meps doesn't want to allow me airborne school cause of my vision waiver.
I thought they've transitioned to ACFT hand release push ups?
Dude, I will kill the hangups an 2 mile run easily. But 100 fucking situps and 100 pushups back to back? Thats tough as fuck.
I’m a pretty skinny dude but I’d give this a shot just to even see how far I could go
Awesome video, thank you! Quick question for you Buck: for some reason when I ruck, it doesn't matter what weight it is, I feel pain in my collarbones from the straps and I have no idea why. Pain that's almost like a dull ache and can get a bit sharper the longer/heavier the ruck is. It's to the point where I even feel it for a day or two after the ruck. Thoughts/experiences with this?
Thanks!
You need to work your back out. Dead lifts, bench rows, weighted box step ups & back squats at 75% max. You should only be rucking once a week.
I went to basic at Ft Benning and a Drill Sergeant we had was a complete dick about counting push-ups. On my first PT test he kept no repping me on push-ups even though I was touching my chest to the floor and fulling extending at the top. I ended up passing the PT test but a lot of people in his line failed because of his grading standards.
WHERES THE PART 2 WE WERE PROMISED???
Hybridcalisthenics has a really good progressive routine for people who working their way up.
So this is the reason why Buck wasn’t in these previous movie breakdowns, he was preparing or finding a way to kill Able
Sorry if I spelt his name wrong
Could you pin a tldr (too long didn't read) for the fitness requirements?
This was filmed at a ODAs gym. That's what all that yelling in the background was. Be prepared, those were the guys who were selected. Imagine the unholy sounds those who didn't make it sounded like.
This last class… a 13:30 would put you in the back of the pack.
Aim for a 12:30 or less to be in the middle
Edit:
Also, you’re going to do the PFA on little to no sleep, so make sure you can at least get 59 push-ups (perfect) on a bad day; 12:30 2-mile; and 15 pull-ups (ALL on a bad day)
If you’re in the bottom 15% you will get dropped
You’ll no shit run a mile before you do the 2-mile btw
You’ll probably have at most 4-5 hours (tops) of sleep too
Get ready to run everywhere you go… every day
if you aint cheatin, you aint tryin. Just dont get caught. Know the rules, so you can go around them. SF un writen moto.
I'm a fan from The Philippines, can you breakdown the movie Battle: of Los Angeles?
sure can
So for the pull ups you can’t have to scapula retracted? I thought it’s just straight arms.
Is Abel getting hazard pay for this?
lmao not yet
Back in the day 92+92+11:54
NO KIPPING!
Do special forces wear vans to the gym?
It's a plank now in the acft
If you were cadre what would be your pt test pet peeves?
I wouldn’t care as much about pt test, I’d really focus on team weak and spotlight Rangers
How is Abel progress going ?