How do Russian special forces train? Not everyone can handle this program

Special Forces are special-purpose combat units whose physical training is considered to be one of the most difficult. The fighters solve particularly difficult tasks, including the release of hostages, capture of particularly dangerous criminals and suppression of mass riots. The unit recruits strong, tough, well-trained and, most importantly, brave fighters. There is a stereotype that they should be small in stature and quite agile. In fact, special forces have a large, pumped up body, and this is one of the main factors of their invincibility.

But let’s not deny that training plays a huge role in the preparation of fighters. Therefore, it is realistic to approach the ideal parameters of special forces. It is only worth a little more effort.

What equipment is needed for training?

It is worth saying that the entire training program can be performed at home, without resorting to the purchase of expensive equipment. Basically, when performing exercises, special forces fighters use kettlebells, a medicine ball and a barbell. Work with kettlebells is one of the most important, because it is these exercises form muscles and, of course, endurance.

Training with a medicine ball, on the other hand, should not be difficult – just stand in a pair and throw the projectile from hand to hand. This will help to increase the force of impact and practice breathing technique.

For Special Forces personnel, barbell training is also extremely important, because in the dangerous work of fighters it is necessary to lift weights correctly. In place of the barbell may be a wounded comrade or combat supplies. Most often it is used to train the legs, because it is in the lower part of the body that a lot of strength is collected.

What do the functional training of fighters include?

Special Forces start every day with a cross-country run of 10 kilometers in full gear with an additional weight of 50 kilograms. The fighters have one hour to cover the distance. All this sounds terrifying, but the toughest test is the subsequent functional circuit training, which lasts about 40 minutes. It begins at the conclusion of the run and a five-minute rest.

The circuit training includes the following exercises:

• Push-ups on fingers – 20 times
• Squats with jumping out and clapping over the head (jumps) – 10 times
• Push-ups on fists – 30 times
• Squats with jumping out and clapping over the head (jumps) – 10 times
• Push-ups on fingers – 5 times
• Squats with jumping out and clapping over the head (jumps) – 10 times
• Push-ups on fists – 30 times
• Curls on the abs – up to failure
• Rock throwing

Training of Special Forces fighters is incredibly hard, an unprepared person will find it difficult to cope with even the first round of functional exercises. If you want to experience all the “charms” of life as a member of the unit, then start doing it step by step.