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美帝海军海豹部队的体能测试项目zz  

2012-04-27 11:14:54|  分类: 体能技能 |  标签: |举报 |字号 订阅

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美帝海军海豹部队的体能测试项目zz - 银河 - 银河@生存主义唱诗班

 

http://www.military.com/military-fitness/navy-special-operations/navy-seal-fitness-test

作者: Stew Smith

总体感觉核心力量和耐力都有要求,综合性很强,简明扼要

Swim 500 Yards(游泳500米,12'30)

Maximum time allowed is 12 minutes, 30 seconds -- but to be competitive, you should swim the distance in at least 8 to 9 minutes, utilizing only the Combat Swimmer Stroke, sidestroke, or breast stroke. Recommended workout and training tips: Get technique training and learn to pace yourself. Try 5 to 10 sets of 100-yard swims, working on a pace that will get you below the competitive times. (Rest 10 minutes after swimming the 500 yard test before moving on to the next exercise.)

Push-ups(俯卧撑,2分钟42个)

Minimum number is 42 in 2 minutes, but you should shoot for at least 100 for an average score. Do not pace yourself. Push as many push-ups out as fast as you can, but do not neglect proper form or the SEAL instructor will not count them. (Rest 2 minutes, then move on to the next exercise.)

Sit-ups(仰卧起坐,2分钟52个)

Minimum number is 52 in 2 minutes, but you should strive for at least 100 in 2 minutes for an average score. PACE yourself! Try doing 20 to 30 sit-ups in 30 seconds; that will put you within the 80-to-100-sit-ups range for 2 minutes. (Rest 2 minutes.)

Pull-ups(引体向上,8个,最好能完成15个以上)

建议用金字塔式的训练方法,1,2,3,4,5,6,5,4,3,2,1

The minimum is eight pull-ups with no time limit, but you cannot touch the ground or let go of the bar. You should be able to do 15 to 20 to be competitive. Try a pyramid of pull-ups: work your way up from one pull-up the first set until you can no longer do any more sets, then return down the pyramid repeating in reverse order (1,2,3,4,5,6,5,4,3,2,1). (Rest 10 minutes before the last exercise of the test.)

1.5-mile run (2.5公里跑,11‘30,最好能在9分钟完成)

Wearing boots and pants, the maximum time allowed for this one is 11 minutes, 30 seconds, but you should be able to cover the distance in 9 to 10 minutes to be competitive. Pace yourself: do not start off too fast on the first lap. Shoot for a 90-seconds quarter-mile run time around a standard high school track. Repeat this pace for six to 10 sets until you no longer have to rest in between quarter-miles.

One of the best workouts to assist increasing your scores in the PT and run is the following:

- 100 pull-ups in as few sets as possible Run 1/4 mile in 90 seconds in between sets of pull-ups

- 200 pushups in as few sets as possible Run 1/4 mile in 90 seconds in between sets of push-ups

- 300 sit-ups in as few sets as possible Run 1/4 mile in 90 seconds in between sets of sit-ups

This is a tough workout that can take 30-60 minutes to complete - if you can complete it.

There is very little difference in the type of person who joins the Army Green Berets, Marine RECON, Air Force Pararescue Jumpers, or Navy SEALs. There is one main thing that all of the Special Forces units have in common: Minimum standards are ignored, and they always push themselves to their maximum physical effort.

If you shoot for these minimums -- you are destined to go to BUD/S and just TRY to survive each event of the day. That mentality will wear on you quickly and you will most likely quit or become injured from lack of training / overuse injuries.

Once again -- you should go to BUD/S with high standards for yourself and COMPETE for the best scores of the class in several events. Do not go to BUD/S just wanting to survive the training!! You have to be more aggressive than that AND NOT let the mind games and verbal harassment of the instructors affect you negatively. You can only succeed by channeling any negative feedback from the instructors and turn it into a positive, self-fueling energy. You should think that nothing anyone will say will make you doubt yourself or your abilities. If you can do the above recommended standards you are more than half way to graduating. The next half of success is the internal drive and determination coupled with the understanding that you know you will be driven to discomfort most of the time.

Remember, the BUD/S PFT is a tough workout. As with any workout, if you know you are not up to it, do not try it. If you have doubts, consult your physician.

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