Surely everyone who plays sports at least a little and tries to keep themselves in good physical fitness, the standards that contract military personnel are required to pass are interesting. Next, we bring to your attention the mandatory standards of physical training in the army, airborne forces and special forces.
CONTRACTORS
Contract service can be divided into several categories: by age groups and by gender. Yes, yes, women also serve under contract. By age, standards are divided into two categories: up to 30 years and over 30 for men, up to 25 years and over 25 for women. You must sign your first contract between the ages of 18 and 40. Physical training standards consist of three levels: strength training, speed data and your endurance level. Therefore, it includes such types as push-ups, pull-ups, running and skiing. Let's look at all this in more detail.
Men under 30 years old:
Pull-ups on the bar: 10 times
- push-ups: 45 times
- 60 meter run: 9.8 seconds
- 100 meter run: 15.1 s.
- shuttle run 10x10 meters: 28.5 s.
- 3 km run: 14.4 minutes
- 1 km run: 4.2 min.
- ski race (5km): 28 minutes
Men over 30:
Pull-ups on the bar: 8 times
- push-ups: 40 times
- 60 meter run: 10 seconds
- 100 meter run: 15.8 s.
- shuttle run 10x10 meters: 29.5 s.
- 3 km run: 15.5 minutes
- 1 km run: 4.45 min.
- ski race (5km): 29 minutes
As you can see, the age standards differ, but not that much, so the older generation is quite capable of them with regular training. Now let's move on to the fair sex.
Women under 25 years old:
Bend your body forward: 25 times
- push-ups: 12 times
- 60 meter dash: 12.9 seconds
- 100 meter run: 19.5 s.
- shuttle run 10x10 meters: 38 s.
- 1 km run: 5.20 min.
Women over 25 years old:
Bend your body forward: 20 times
- push-ups: 10 times
- 60 meter dash: 13.9 seconds
- 100 meter run: 20.5 s.
- shuttle run 10x10 meters: 39 s.
- 1 km run: 5.45 min.
The airborne troops have always been considered the elite of the Russian army, so their physical training standards are especially interesting. Paratroopers are extremely required high level endurance. So, let's look and analyze:
Pull-ups on the bar: 13 times
- 100 meter run: 14.1 seconds
- 3 km run: 12.3 minutes
- 5 km cross: 24 minutes
- cross-country skiing 5 km: 28 minutes
- 10 km ski march: 1 hour 15 minutes
- forced march as part of a unit: 56 minutes
- overcoming the obstacle course: 2 minutes 25 seconds
- swimming in uniform with weapons: 100 meters
- special complex hand-to-hand combat: assessed by a point
In addition to everything there are several power complexes and a series of obstacle course challenges.
SPECIAL SERVICES: SPECIAL PURPOSE UNITS “VYMPEL”, “ALFA”, FSO SPECIAL FORCES
And now, perhaps, the most delicious thing. To meet these requirements, you will have to work hard in the gym.
Pull-ups on the bar: 25 times
- push-ups: 90 times
- bench press: 10 times (weight not less than your own, but not more than 100 kg)
- press lying on your back: 100 times
- shuttle run 10x10 meters: 25 seconds
- 100 meters run: 12.7 seconds
- 3 km cross: 11 minutes
- jumping up with changing legs: 90 times
This entire list is also complemented by demonstrations of punching and kicking techniques and participation in various sparring fights. And the normative exercise, which we even decided to carry out separately from all the others - KSU (complex strength exercise). This includes: 10 push-ups from the floor, 10 presses lying on your back, 10 times crouching - lying down, 10 times jumping up from a crouching position. And this complex must be performed 8 times in a row without a break!
As we can see, everyone’s loads are different. For contract service, the standards are not so severe, and most sports people will meet them without any problems. Then, of course, everything is not so simple - for the level of the Airborne Forces and special services you need to be a real athlete.
Exercise 51. 5 km forced march
Forced marches are carried out on any terrain, from a general (separate) start. The start and finish are located at the same place. Each serviceman must have a machine gun with a magazine, a magazine bag with a magazine inserted in it, and a gas mask. Any additional fastening of weapons and equipment that prevents their immediate use for their intended purpose is prohibited (including additional belts, other devices not provided for by the appropriate uniform). The time is determined for each participant in the race.
When performing exercises as part of a unit (platoon, company and equivalent units), a positive mark is given if the unit arrives at the finish line with a stretch of no more than 50 m. The result is determined by the last participant in the race. The 50 m boundary before the finish is indicated by bright flags on both sides of the distance. The length of the corridor is measured from the finish line. Mutual assistance is allowed when performing the exercise. Transfer of weapons and equipment is prohibited. The division time is determined by the last participant.
Methodology for introducing, learning and training 5 km running technique
The distance in a forced march is covered by alternating walking and running. The most rational walking pace is 120 steps per minute with a step length of 70–80 centimeters; the speed of movement will be 84–96 meters per minute. The running speed should be about 200 meters per minute: at a pace of 185–190 steps per minute, the step length should be 100–105 centimeters.
At a distance of 5 kilometers, walking in steps usually does not exceed 25 percent of the standard time.
Forced march training should be carried out on a specially selected route in open areas, away from roads with heavy traffic.
During accelerated movement, the weapon can be held on a belt, under hand with the barrel forward or backward, on the chest, behind the back or in the hand. The position of the weapon should be changed periodically.
During training, it is necessary to maintain the established movement mode, changing it only in some cases.
Important for proper organization of training are drinking regime and food.
Training or a control march should begin 1–1.5 hours after eating. On the day of training, it is advisable to exclude from the diet food that takes a long time to be absorbed by the body (stewed cabbage, borscht, cabbage soup, peas). You can drink water before training, during training you should abstain, after training you can drink a glass of water and only after 30-40 minutes get drunk to your heart's content, while avoiding drinking carbonated drinks. It will be useful to eat more sugar on this day.
IN cold weather, in strong winds, you need to lower your headphones, put on gloves, and increase mutual observation of exposed parts of the body. In hot climates, when moving, you should periodically replace the guides, move only in open formation, you cannot remove hats, you can unbutton collars and sleeves, and loosen belts.
Standards for accelerated movement and light
athletics
Exercise |
Exercise no. |
Form No. |
Units of measurement |
Military personnel passing military service conscripted, served | ||||
With the advent of so-called parkrun in many cities of our country, the 5 km distance has become popular among amateurs. In addition, some units of the armed forces also pass a running standard for this distance. In today's article we will look at options for running tactics over this distance depending on your goals.
The best tactics for running a 5K
The standard, obviously, can be called the 5 km running tactics, which set a world record. This record was set back in 2004 by Ethiopian Kenenisa Bekele, running 12.5 laps around the stadium in 12:37.35. The result is certainly impressive, but we are not interested in the result, but in the distribution of forces over the distance.
So. Here are the times for each kilometer:
1 kilometer – 2.33
2 kilometer – 2.32
3 kilometer – 2.31
4 kilometer – 2.30
5 kilometer – 2.29
I didn’t write the tenths, since they don’t really affect the overall picture. As you can see, he ran with a constant increase in pace. Moreover, the increase in pace was constant. This tactic is called “Negative splits”. This tactic is used in almost all world records in long distances. Its essence is that the first half of the distance is run a little slower than the second. Typically this difference is 2-3 percent. And you don’t have to run like this. You can run the first 2.5 kilometers at a steady pace, and then slightly increase the pace for the second 2.5 kilometers. That is, it is not necessary to increase every kilometer.
The complexity of this technique lies in the fact that you must clearly know your strength and the time you can count on. From the first kilometer, you need to choose a pace that will allow you to increase it over the course of the distance, taking into account the accumulation of fatigue, and at the same time will not be too slow, which cannot be compensated for by any acceleration at the finish line.
As I wrote, the ideal deviation in tempo between the first and second half is 2-3 percent. Everything higher is a waste of time in the first kilometers, everything lower is a different tactic - tactics uniform running, which we will discuss below.
Therefore, use this method of decomposing strength over a distance only if you are one hundred percent confident in your abilities and know what result you are counting on. Otherwise, as the practice of runners shows. If you take a pace slower than average, you won’t have the strength to increase it towards the finish line. Therefore, for amateurs, I recommend the tactic of even running with an approach to the finish line.
Tactics for running evenly for 5 km
This tactic can be used when running any long or middle distance. Its essence lies in the fact that from the first meters you start running at the average pace for which you expect the result. If your goal is to run out of 20 minutes. Run every kilometer for 4 minutes and run to the finish line.
There is one subtlety here. It means that at the start you will most likely be “carried” forward. If you can clearly control this and run at your average pace even for the first kilometer, good. If, under the influence of emotions and adrenaline, you run the first kilometer too quickly, then everything will depend on how much faster you did it based on your average pace. Again, 2-3 percent will not play a special role. But if you calculate and understand that you are approximately ready to run for 20 minutes, and you will run the first kilometer in 3.30, then be prepared that this will come back to haunt you at the finish line. Even if you then choose your normal pace.
You will already raise the level of lactic acid, and it will only increase further. Therefore, you can easily lose even the resulting reserve of 30 seconds over the last 1-2 kilometers.
That is, even on emotions, try not to accelerate too much in the first kilometer.
Tactics for running 5 km to win
In this case we are talking about those for whom time is not important, but it is important to win the race. Only this tactic will help if all your opponents are around your level. If not, then there is no point in such tactics, and it is better to run according to the even running option. Otherwise, you won’t be able to win, and the result will be disastrous.
So, if we look at any 5 km race at major competitions, where it is not the result that is important, but the victory, we will see the following picture:
The athletes will frankly miss the first kilometers. They run extremely slowly relative to their personal bests. And only in the last laps they begin to accelerate, to find out which of them is the best finisher. This is a standard running tactic. olympic games and the Olympics.
You can do the same. That is, your task is to stay behind a group of leaders, or one leader, and 500 meters before the finish, begin to make the finishing acceleration. The one who has more strength left and who has higher speed will win.
Ragged running tactics
Vladimir Kuts wrote about her in his book “from beginner to master of sports.” He was a recognized master of such tactics. Its essence was that you take on the burden of leadership, but periodically change the pace of your run. This will quickly knock an unprepared athlete out of the mode, and you will lead the race alone.
But you yourself must be prepared to maintain such a ragged running rhythm. Therefore, you will have to conduct special training aimed at developing these qualities.
To improve your 5K running performance, you need to know the basics of running, such as proper breathing, technique, warming up, knowing how to make the right run for race day, performing the right strength work for running and others.. For site readers, video lessons are completely free. To receive them, just subscribe to the newsletter, and in a few seconds you will receive the first lesson in the series about the basics correct breathing while running. Subscribe to the lesson here: . These lessons have already helped thousands of people, and they will help you too.
Forced march- lightning-fast coverage of various distances by ground forces groups to solve combat missions. The distance is covered on foot at an increased speed, part of the way by running, part by walking to catch the personnel’s breath and level the formation.
Forced march: concept and conditions
In winter, military personnel are equipped with skis to cross snowy terrain, which also allows them to increase the speed of covering the distance. A unit on the march can be in full or light gear, which depends on the combat missions assigned to it.
Maximum speed of movement of a group on the march:
- on flat terrain with full gear - 8-9 km/h;
- with a light layout - 10-12 km/h.
When overcoming long distances and combat missions for solving which can be used military equipment, such as vehicles, infantry fighting vehicles, armored personnel carriers, infantry fighting vehicles and tanks.
On forced marches personnel develop strength, endurance and skills in passing various obstacles, which in the future makes it possible to increase the speed of covering distances.
The average march distance is 4, 6 or 10 kilometers. The passage is carried out either by a platoon or a company. During personnel training, the following is used on the route:
- target shooting (to improve the fire training of soldiers);
- loading and unloading onto combat vehicles;
- reaching the finish line.
During the Great Patriotic War the success of the battles of the ground forces depended on their preparation for forced marches on foot. In the army, with the real motorization of troops, the role of infantry march training is great.
Possible conditions for a forced march:
- off-road;
- over rough terrain;
- rapid maneuvers from rifle groups together with tanks and artillery;
- the rapid deployment of rifle groups from marching to combat formation and their entry into battle (when capturing lines in an oncoming battle).
Forced march: purposes of application
Experience gained in combat and during tactical exercises has shown that different distances are chosen on marches. The reasons for this are that the following types of combat missions can be assigned to troop groups:
- Troops on the defensive. The company makes a lightning maneuver from one to two kilometers towards the left or right phalanx to strengthen the enemy’s breakthrough site.
- During an offensive operation. The troops move from the point where the attack begins to the nearest point of the task being performed (the distance of such a throw is 2 - 3 km and it is carried out without stopping).
- During oncoming combat operations, the distance reaches 5 kilometers for the units leading the operation, and significantly less for the second echelon. But during combat operations there are no standard distances. IN
- During training of personnel to overcome marches, a distance of 6 km is taken. This is explained by the fact that when covering long distances, it is not advisable to spend more time. Also, this is due to the following conclusion: physically trained and resilient fighters who can easily overcome the 6-kilometer mark will also be able to overcome a longer march. It is inappropriate to engage infantry troops in training for long forced marches due to the loss of maneuver speed.
The maximum speed of movement of a group on the march on flat terrain with full gear is 8 - 9 kilometers per hour. Moving in a lightweight position allows fighters to accelerate and accelerate to 10 - 12 kilometers per hour. During such actions, the command must not forget that after the end of the attack, the personnel must arrive in combat-ready condition to solve subsequent tasks. This depends 50% on the competent selection of the speed limit for the distance and on physical training military personnel.
Movement mode set for forced march
Based on many years of experience, we can come to the conclusion that movement in the mode of a continuous accelerated step or run leads to fatigue of the fighters’ body much faster than the alternating “run-step” movement. When using this mode average speed there will be more movement on the march than with a constant accelerated step.
To prepare soldiers for forced marches over distances of 4 and 6 kilometers in a lightweight configuration, the following training methodology has been developed:
1) the distance begins with a time step of 4 minutes;
2) then switch to running depending on the distance of the march (from 2 minutes or longer);
4) the workout ends in steps of 4 minutes.
At this pace, a distance of 4.2 km is covered in 31 minutes, of which: walking at a pace is 16 minutes (1.5 km), respectively, at an accelerated pace 12 minutes (2.7 km).
When moving a unit over rough terrain, it is necessary to take into account the ground surface, vegetation and terrain, and also monitor the time intervals between steps and runs. Personnel must first be trained in rational movement across terrain and types of soil.
March training tasks
The tasks of march training of units are solved in the process of training and training of personnel. Training consists of the consistent transfer of skills by commanders to subordinates correct execution various actions on the march.
When training military personnel to complete forced marches, several tasks are solved:
Correct use of the “walk-run” mode under different conditions;
Training on high-speed crossing of boundaries on foot or mixed mode;
Using the acquired skills and your strengths when moving on marches together with other combat training skills.
Teaching walking and running techniques in various conditions
Before personnel training begins, it is necessary to identify trained recruits. Those people who were joggers before being drafted into the army, race walking or sports movement over rough terrain. And when starting to learn the technique of overcoming forced marches, divide the military personnel into groups according to the level of preparedness.
The very first training for the accelerated movement of fighters is carried out in the complete absence of weapons and equipment, and over time the weight of the equipment is brought to full composition. All training is usually carried out in a platoon and the average duration of training is 1 hour.
Training in high-speed walking and mixed movement at various distances
During classes on alternating marching techniques, you need to use marching formation, lightweight clothing, but in full gear and with weapons. The training is carried out regardless of weather conditions and time of day on a route unfamiliar to the trainees, but prepared in advance. Attention should be paid to personnel training at night and in bad weather.
Correct application of acquired skills during a forced march
As a result of long physical activity, a person experiences fatigue and decreased performance of the body. A trained fighter with acquired skills in distributing his physical strength while overcoming the forced march, it will be possible to maintain the combat effectiveness of the entire ground forces unit.
Conditions conducive to maintaining a high tempo of a forced march
1) Ability to overcome obstacles. During a forced march on foot, obstacles are encountered, both natural and artificial. Taking such obstacles with insufficient skills of the fighters can greatly increase the time of movement on a forced march.
2) The ability to quickly board (disembark) vehicles, armored personnel carriers, tanks, and airborne vehicles. The personnel of modern ground forces travel long distances using special equipment. During combat operations, military personnel must be able to quickly dismount from specialized transport and load onto it with lightning speed.
The main skill of the fighters is the ability to disembark and load while transport is moving, since the speed of movement of equipment in combat conditions is over 15.
1.1. 5 km and 10 km forced march competitions are held on moderately rough terrain. The start and finish are located in one place.
1.2. Each soldier performs the exercise in military uniform No. 4B in accordance with Appendix No. 26, with a machine gun with an attached magazine, a bag (pouch) for magazines with one magazine, and a gas mask.
1.3. Any additional fastening of weapons and equipment that prevents their immediate use for their intended purpose is prohibited (including additional belts, other devices not provided for by the appropriate uniform).
1.4. Equipment, design, measurement and marking of the route, as well as composition and responsibilities panel of judges the same as in sports discipline"running in 1000 m form, in 3000 m form."
1.5. When performing an exercise as part of a unit (platoon), the time is determined by the last participant, provided that at the finish the distance between the first and last soldier is no more than 50 meters. The 50-meter limit before the finish line is indicated by bright flags on both sides of the distance. The length of the corridor is measured from the finish line. When performing an exercise as part of a unit, mutual assistance is permitted. Transfer of weapons and equipment is prohibited.
2. Start.
2.1. During the start, participants must be dressed in uniform, have their weapon in the “On the belt” position and have the safety on.
2.2. The start can be group or general:
a) in a group start, participants start in groups of 2 - 10 people at intervals of at least 1 minute;
b) in a general start, participants start in groups (platoons) of no more than 30 people, intervals between starts can be from 5 to 10 minutes.
2.3. Before the start, equipment, weapons and uniforms are checked. If by the time of the start the deficiencies in weapons, equipment and uniforms discovered during the inspection have not been eliminated, then the start of the unit (participant) is delayed until they are completely eliminated. The start time remains the same as that recorded in the start protocol.
2.4. Before the start of the run, the “Start” commands are given. The signal to start the race is given by a shot from the starting pistol or by the command “March”, accompanied by a sharp lowering of the flag.
2.5. After the command “To start” and before the command “March”, participants must stop all movement. The interval between these commands may vary.
2.6. The participant (group of participants) who was the first to start running before the starter’s signal is considered to have started incorrectly (false start). In this case, the race participants are returned to the start with the commands “Stop”, “Back” or by firing the starting pistol again.
2.7. A warning is given to a participant who violates the start rules. The person receiving the warning must raise his hand to confirm that he heard the warning given to him. A participant who violates the start rules for the second time is removed from the competition.
3. Completion of the distance.
3.1. Each participant must cover the forced march distance independently, without any assistance.
3.2. When running, participants should not interfere with each other. The participant must not push the overtaking person or hold him back with his hands; for violation of this he is removed from the competition.
3.3. A race participant who leaves the race must remove his bib number and report this to the nearest controller judge, and upon arrival at the finish - to the finish judge.
3.4. Leading (accompaniment during running) is not permitted. If this rule is violated, the leading participant is removed from the competition. The distance judge determines the lead.
