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  1. #1
    Underage Thinking user4165146510's Avatar
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    Army Ranger & Green Beret Workout

    Found this on the SEAL website:

    "If you're serious about applying for Special Forces, however, never settle for the minimum score in anything. Since the special forces are so selective and competitive, it helps to stand out in as many areas as you can. I recommend that you work toward these goals in your Army PFT:"

    -- Complete the 2-mile run in at least 12 to 14 minutes.
    -- 100 sit-ups in 2 minutes.
    -- 100 push-ups in 2 minutes.


    Recommendations:

    The Workout
    If Special Forces is your goal, here's a good starter workout that may help you reach it.

    Swimming: NEVER swim alone.
    -- Two to three times a week, 1,000 to 2,000 meters each time.
    -- One day a week, try to swim wearing cammies and boots for 100 meters.Running:
    -- Four to five times a week, 3 to 5 miles as fast as you can.
    -- Once a week, do rucksack marches carrying a 50-pound load.

    PT: Every other day.
    -- Pull-ups, 75 to 100 repetitions (seven to 10 sets of 10 reps).
    -- Push-ups, 200 to 300 repetitions (10 to 15 sets of 20 reps).
    -- Sit-ups, 200 to 300 repetitions (five to 10 sets of 40 to 50 reps).




    Wow.
    Can anyone here do this?
    "I find this thread allows me to be a more positive person" - TheDukeUSMC -- commenting on the sexy gif thread.
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  2. #2
    Registered User daweinah's Avatar
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    I might be able to barely do the run and pushup workout =/
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  3. #3
    Underage Thinking user4165146510's Avatar
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    I'm going to start training for some of that. Maybe I can reach 1/2 those numbers soon....
    "I find this thread allows me to be a more positive person" - TheDukeUSMC -- commenting on the sexy gif thread.
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  4. #4
    Liftin Like A Motha.. MrBRoc's Avatar
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    yea man thats pretty sick... i mean obviously people can get it done.. but i mean you must be soar like a mother after that workout heh
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    1 rep more then others dmspokane's Avatar
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    Forget that, remind me never to mess with a seal.
    6'0"
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    8.5% and 196lbs 04/26/2005
    NASM, APEX, IFPA certified Personal trainer
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  6. #6
    Registered User BigOd's Avatar
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    This teacher/coach at my school is a former seal. He's about 5'7 maybe 5'8 150. Just the other day in this weightlifting competition at my school he put up 300 on the bench, did 99 push-ups in a minute and 54 dips. Plain and simple, the guy is an animal.
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    Liftin Like A Motha.. MrBRoc's Avatar
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    yea man thats pretty fn good.. im like 135 and im benching the same heh wish i hit 300 one day =0(
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    Registered User Revolver45's Avatar
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    Those guys blow me away, I did 45 pushups in a set once and it killed... 100 in 2 minutes, wow.
    Blue jays/Spartans/Colts
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    Underage Thinking user4165146510's Avatar
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    Originally Posted by BigOd
    Plain and simple, the guy is an animal.
    That's what they train you to be.
    "I find this thread allows me to be a more positive person" - TheDukeUSMC -- commenting on the sexy gif thread.
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  10. #10
    Enjoy The Ment FunkDaddy's Avatar
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    I can do that times two when I got the FLU! j/k That's hardcore!
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  11. #11
    I don't work out, I train xplosiveDL's Avatar
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    I belive I could do that, yes. I can do 69 (I stopped after that cuz it's such a good number ) pushups and about 50 situps in a minute, so with a little bit of training I can do it. I might actually try, since I have a pointless fitness class in school where the heaviest BB is 95 pounds.
    If a guy is muscular but cant lift worth **** he is nuthing but a cosmetic pussy ,non functional muscle size =pointless silicon implants as far as i `m concerned

    -> A-Rod

    You want big muscles, girly man? Find big rock. Pick up big rock. Raise big rock overhead. Repeat as neccesary.

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  12. #12
    Registered User SKD's Avatar
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    The most pushups I've done was 80, but not strict like the military wants them (to a 3 second cadence, I just repped them out). Otherwise the depth was strict.

    I've done 19 pullups in a row but again, not to military standards (bar touching chest, 3 second cadence).

    Situps...........I can do 45 in 3 minutes.....I'm sure I've done more but I couldn't give a number

    I'd really lose out in the swimming and running. And that really is the important stuff.
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  13. #13
    Registered User KingofMinot's Avatar
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    Those are to achieve the maxes lol...All you need to be able to do is 70 pushups...65 crunches....3 miles at a 8 min pace...or 13-16 for 2 miles...

    Pullups are nothing more then those youd do at the gym...This is the problem when I went thru it was all the screaming and hollering and the fact that yopu are doing it back to back...Remember these are all bodyweight movements an above avg fitness level and want to succed is all you need.

    my best were 71pushups 74crunches 1237 2 mile and 1921 3 mile


    ex Pj seperated on my way to Either Delta or an admin job lol..
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  14. #14
    Squats traps to grass Defiant1's Avatar
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    Originally Posted by tiger20
    Found this on the SEAL website:

    "If you're serious about applying for Special Forces, however, never settle for the minimum score in anything. Since the special forces are so selective and competitive, it helps to stand out in as many areas as you can. I recommend that you work toward these goals in your Army PFT:"

    -- Complete the 2-mile run in at least 12 to 14 minutes.
    -- 100 sit-ups in 2 minutes.
    -- 100 push-ups in 2 minutes.


    Recommendations:

    The Workout
    If Special Forces is your goal, here's a good starter workout that may help you reach it.

    Swimming: NEVER swim alone.
    -- Two to three times a week, 1,000 to 2,000 meters each time.
    -- One day a week, try to swim wearing cammies and boots for 100 meters.Running:
    -- Four to five times a week, 3 to 5 miles as fast as you can.
    -- Once a week, do rucksack marches carrying a 50-pound load.

    PT: Every other day.
    -- Pull-ups, 75 to 100 repetitions (seven to 10 sets of 10 reps).
    -- Push-ups, 200 to 300 repetitions (10 to 15 sets of 20 reps).
    -- Sit-ups, 200 to 300 repetitions (five to 10 sets of 40 to 50 reps).




    Wow.
    Can anyone here do this?
    The "experts" will tell the SEALS they are overtraining.
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  15. #15
    Registered User Apokolipse's Avatar
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    I'll try that workout
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  16. #16
    KNPE stud J-Crash's Avatar
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    there is an ex seal that works out at my gym and he is a beast

    hes about 6 ft. 230lbs and whenever he lifts he has this dead zombie look on his face, until his set is over, its just like he's a machine

    needless to say he is strong as an ox and is not one to be messed with
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  17. #17
    Registered User Moralz's Avatar
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    Well hell yeah thats what im talking about. Im in the United States Army Reserve with a Special Operations job. We had to score a minimum of a 210 out of a possible 300 to qualify for the job. Ill be honest with you, ive seen some people throught my career and MY GOD people can just do pushups forever and never get tired. I remember my basic training this guy could do pushups all day and not even break a sweat, real skinny guy. But yeah if your looking for some serious cardio I recommend doing what this guy said and by all means its not impossible but common in the military to achieve these results(at least in the army and in the special operations community).
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  18. #18
    Registered User jayranger7's Avatar
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    100 pushups in a aminute are not done correctly for one thing but 100 in 2 minutes is tough. I was able to do 90 in 2 minutes with a 12-13 min 2 mile and 95 sit-ups you just have to do alot of those very exercises every day with weekends off. It sucks you need a VERY strong core for both the exercises hell just stay in the front lean of rest (pushup position) for 2 minutes thats not the easiest either. Train hard it is doable and Ranger, SF and Seal training is alot in the MIND too. Good Luck

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  19. #19
    Registered User Pittzburghkid's Avatar
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    Lets not equate fitness with toughness ie; fighting as I have seen many a Seal, Ranger, Marine recon that cannot fight a lick.
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  20. #20
    Jacques Rhott Bushmaster's Avatar
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    Originally Posted by KingofMinot
    Those are to achieve the maxes lol...All you need to be able to do is 70 pushups...65 crunches....3 miles at a 8 min pace...or 13-16 for 2 miles...
    Sure. And go there with that attitude of "All you need to be able to do is..." and see how long you last.

    Here's some additional info on training for SF.


    http://www.usarec.army.mil/hq/sfas/prepare.html
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  21. #21
    Registered User jayranger7's Avatar
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    Never assume that your type of "Fighting" is going to be effective against someone trained to "KILL" people who fight you in a bar are not neccesarilly trying to kill you but corner a "Killer" and you may end up on the wrong side of a pine box. I have seen more "little" Special Op's guys then those that look like Ronnie!!!!!!! Never underestimate them, Hell Spetz operators are the most unassuming guys you will ever see and they will beat you down in a blink of an Eye! And laugh while they are doing it. Core is the answer though train it along with your basic stuff with some road marching and mid range runs!
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    Registered User Pittzburghkid's Avatar
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    I will give you the examle of an ex Green beret that taught the fighting arts to special forces. He lasted less than 1 minute in a ufc match. I was 11b for 4 years serving out of Ft Bragg. My brother was a Ranger serving out of Ft Bennington. Against the average guy a SF member would fare well. But against a trained fighter they would for the most part have their lunch eaten.
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  23. #23
    Registered User jayranger7's Avatar
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    I guess you might be right a UFC fighter in the octagon would have the advantage, but put an 80lbs ruck on his back a carbine enough food and water for three days have him jump out of a c17 and then walk in 25 miles then see who wins that fight. It is all perspective the question was about training to be a Special Ops guy. In mymind to do all that and when you get to your objective the Special Ops guy is TOUGHER because the UFC guy would be crying for his trainer and his cut man with a rash between his legs.
    Last edited by jayranger7; 02-20-2005 at 02:16 PM.
    March 2004 198lbs 18%bf

    August 2004 190lbs 15%bf

    Nov 2004 183lbs 14%bf

    jan 2005 178lbs 12%bf
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  24. #24
    Registered User Rugerfann's Avatar
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    Originally Posted by tiger20
    Found this on the SEAL website:

    "If you're serious about applying for Special Forces, however, never settle for the minimum score in anything. Since the special forces are so selective and competitive, it helps to stand out in as many areas as you can. I recommend that you work toward these goals in your Army PFT:"

    -- Complete the 2-mile run in at least 12 to 14 minutes.
    Cake walk!

    -- 100 sit-ups in 2 minutes.
    How strict is you form and are you allowed to swing you weight up?
    -- 100 push-ups in 2 minutes.
    same question.


    Recommendations:

    The Workout
    If Special Forces is your goal, here's a good starter workout that may help you reach it.

    Swimming: NEVER swim alone.
    -- Two to three times a week, 1,000 to 2,000 meters each time.
    -- One day a week, try to swim wearing cammies and boots for 100 meters.Running:
    -- Four to five times a week, 3 to 5 miles as fast as you can.
    -- Once a week, do rucksack marches carrying a 50-pound load.
    Cake!

    PT: Every other day.
    -- Pull-ups, 75 to 100 repetitions (seven to 10 sets of 10 reps).
    -- Push-ups, 200 to 300 repetitions (10 to 15 sets of 20 reps).
    -- Sit-ups, 200 to 300 repetitions (five to 10 sets of 40 to 50 reps).
    What kind?super strict form or slop is allowed?




    Wow.
    Can anyone here do this?
    I can do most of it,But alot matter on what kind of form your talking about.99% people whould fail that if strict proper form is used and no cheating is allowed period.
    Last edited by Rugerfann; 02-20-2005 at 02:36 PM.
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  25. #25
    Registered User Rugerfann's Avatar
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    Originally Posted by jayranger7
    I guess you might be right a UFC fighter in the octagon would have the advantage, but put an 80lbs ruck on his back a carbine enough food and water for three days have him jump out of a c17 and then walk in 25 miles then see who wins that fight.

    UFC guys train 8 hours a day or so.I think they still give the special ops guy a run for his money.

    It is all perspective the question was about training to be a Special Ops guy. In mymind to do all that and when you get to your objective the Special Ops guy is TOUGHER because the UFC guy would be crying for his trainer and his cut man with a rash between his legs.
    Matters on what UFC guy you talking about.The super heavy muscle bound guys yea.The leaner ones whould have as much problems.
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    Originally Posted by Pittzburghkid
    I will give you the examle of an ex Green beret that taught the fighting arts to special forces. He lasted less than 1 minute in a ufc match. I was 11b for 4 years serving out of Ft Bragg. My brother was a Ranger serving out of Ft Bennington. Against the average guy a SF member would fare well. But against a trained fighter they would for the most part have their lunch eaten.
    Don't you think they are a little handicapped as the things they go for, like eye-gouges, wind-pipe strikes, groin shots are not allowed?
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    flex Magazine June 2008 spirit3530's Avatar
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    Fighting or toughness

    You will find both sides. Some guys can pull a trigger no prob. Some guys will never leave their bros against all odds. I just hate it when people say just because you did this you are gonna be tougher. in a fight in a octagon a ufc fighter (top fighter chuck lidell) will kick a specail forces guys ass. In the sticks or desert a special forces vet 8year 8 tours guy will get the mission done. You know what is even more deadly is a guy that has done tours and is a ufc fighter. Anyway a SpecOPS guys has a array of knowledge of combat but unarmed with gloves the ufc guy wins. If it is a fight to the death. I would expect the spec ops guy not to hestate. By the way once a UFC guy gets the spec ops guy in a hold and starts pounding in his face with no ref its over. 8 hours of training everyday. Spec ops guys don't concentrate on using their hands and feet nearly as much as a ufc guy does.


    KingofMinot: There are no ex PJ's Just active or civilian. Why the reclass?
    Cha Cha Cha
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    Originally Posted by Bushmaster
    Sure. And go there with that attitude of "All you need to be able to do is..." and see how long you last.

    Here's some additional info on training for SF.


    http://www.usarec.army.mil/hq/sfas/prepare.html

    I was a PJ Ive done my missions.....I told them the minimum you never want to shoot for that always achieve more.
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    Originally Posted by Pittzburghkid
    Lets not equate fitness with toughness ie; fighting as I have seen many a Seal, Ranger, Marine recon that cannot fight a lick.
    I second that
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    KingofMinot: There are no ex PJ's Just active or civilian. Why the reclass?[/QUOTE]


    I chose to get out of the AF after my enlistment and do the spouse thing. So now my wife has gotten out and I have the yearn to go back in.(All in the span of a year lol) So now Im planning on going into the Army as the only jobs that I can get in the AF is either Pj or one of the other ops. I dont want either. Im looking for a more civilian useful job so Im looking at either Army EOD (I call that relaxed) or a desk jockey position.
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