Sports training in the army. How to evaluate your physical fitness: army fitness standards

"Manual on physical training in the Armed Forces of the Russian Federation"
approved by order of the Minister of Defense of the Russian Federation of April 21, 2009 No. 200,
as amended on July 31, 2013 (Order of the Minister of Defense of the Russian Federation No. 560)

Chapter 7. Requirements for verification and assessment of condition physical fitness members of the Armed Forces.

1. Testing of physical fitness is carried out in order to determine the level of physical fitness of military personnel.
Verification is carried out:

• before signing by citizens of the contract on military service and when it is extended;
• during entrance (exams) tests candidates for admission to military educational institutions of the Ministry of Defense;
• in the process of training cadets and listeners during the current control, intermediate and final certification, during inspections.

2. In military educational institutions, at the end of each odd-numbered semester of training, tests are held with an assessment of physical fitness, and exams are held at the end of even-numbered semesters.

3. The assessment of the level of physical fitness of military personnel is determined by the sum of points received by them for performing exercise taking into account the fulfillment of the minimum threshold level in each exercise, according to the table for assessing the physical fitness of military personnel (Appendix No. 16 to the Manual).

4. One attempt is given to perform physical exercise. When falling from a projectile in exercises N 8, 11, 12, 13, 14, the tested are given the right to one more attempt to perform the exercise.

5. Performing physical exercises in order to improve the score obtained is not allowed.

6. During the test, physical exercises are performed in the following sequence: agility exercises, speed exercises, strength exercises, endurance exercises, swimming.
All physical exercises assigned for testing are performed, as a rule, within one day.
In some cases, the order of performing physical exercises can be changed.

7. Checking the physical fitness of military personnel is carried out, as a rule, in sportswear clothes, with the exception of physical exercises, for which only military uniforms are provided.

8. A soldier who has not completed the assigned physical exercise is assessed as "unsatisfactory".
If it is impossible for servicemen to perform physical exercise due to illness or injury, the inspector determines an exercise of the same quality, while assessing the individual practical preparedness of the serviceman.
If a soldier refuses to take a physical fitness test without a good reason, then he is rated "unsatisfactory".

9. Testing of military personnel in physical exercises is carried out at a temperature not lower than minus 15 C, not higher than plus 35 C.

10. Scoring for performing physical exercises is carried out in accordance with the Scoring Tables in accordance with applications No. 14 and No. 15 to this Instruction.

11. The assessment and qualification level of physical fitness of a serviceman are made up of the number of points received by him for the performance of all physical exercises assigned for testing. subject to the fulfillment of the minimum threshold level in each exercise, and are determined in accordance with the Table for assessing the physical fitness of military personnel according to Annex No. 16 to this Instruction.

12. Candidates for admission to military educational institutions pass an exam in physical training in 3-4 exercises (pull-ups on the crossbar, 100 m run, 3 km run, 100 m swim - subject to conditions). For women - torso forward from a prone position, 100 m run, 1 km run, 100 m swim - subject to conditions.

Appendix No. 14 and No. 15 to the Manual

Scoring table for performing physical fitness exercises

	Exercise #4 pull-ups on the bar	Exercise #41 100 m run	Exercise #46 3 km run
Unit ch./points	Number of times	With	min, s
100	30	11,8	10.30
99			10.32
98	29	11,9	10.34
97			10.35
96	28	12,0	10.38
95			10.40
94	27	12,1	10.42
93			10.44
92	26	12,2	10.46
91			10.48
90	25	12,3	10.50
89			10.52
88	24	12,4	10.54
87			10.56
86	23	12,5	10.58
85			11.00
84	22	12,6	11.04
83			11.08
82	21	12,7	11.12
81			11.16
80	20	12,8	11.20
79			11.24
78	19	12,9	11.28
77			11.32
76	18	13,0	11.36
75			11.40
74	17	13,1	11.44
73			11.48
72	16	13,2	11.52
71			11.56
70	15		12.00
69		13,3	12.04
68			12.08
67			12.12
66	14	13,4	12.16
65			12.20
64			12.24
63		13,5	12.28
62	13		12.32
61			12.36
60		13,6	12.40
59			12.44
58	12		12.48
57		13,7	12.52
56			12.56
55			13.00
54	11	13,8	13.04
53			13.08
52			13.12
51		13,9	13.16
50	10		13.20
49			13.24
48		14,0	13.28
47			13.32
46	9	14,1	13.36
45			13.40
44		14,2	13.44
43			13.48
42	8	14,3	13.52
41			13.56
40		14,4	14.00
39			14.04
38	7	14,5	14.08
37			14.12
36		14,6	14.16
35			14.20
34	6	14,7	14.24
33			14.28
32		14,8	14.32
31		14,9	14.36
30	5	15,0	14.40
29		15,1	14.44
28		15,2	14.48
27		15,3	14.52
26	4	15,4	14.56
25		15,6	15.00
24		15,8	15.04
23		16,0	15.08
22	3	16,2	15.12
21		16,4	15.16
20		16,7	15.20
19		16,9	15.24
18		17,1	15.28
17		17,3	15.32
16	2	17,5	15.36
15		17,6	15.40
14		17,7	15.44
13		17,8	15.48
12		18,0	15.52
11		18,1	15.56
10		18,2	16.00
9		18,3	16.06
8		18,4	16.12
7		18,5	16.18
6	1	18,9	16.24

Appendix No. 16 to the Manual

Table for assessing the physical fitness of military personnel

13. To determine the level of physical fitness of candidates entering military educational institutions, a table is used to convert the amount of points scored in physical training to a 100-point scale. *

* An increase (decrease) in the amount of points for performing physical training exercises corresponds to an equal increase (decrease) in the number of points on a 100-point scale.

How to evaluate your physical training, but in fact, evaluate your condition to perform physical work using own body? How to connect physical fitness with age? And most importantly, how to check your physical fitness in numbers?

Assessment of physical fitness according to reasonable standards

There are not many normative techniques for evaluating one's physical state. But they are rather special than public. In sports, these are rank grids, in educational institutions the TRP is being revived, but how to evaluate your physical fitness in everyday life.

I propose to use the army standards for assessing the physical fitness of persons entering the military service(candidates). In fact, these standards determine whether you are fit for contract service in the army or not. And if it is suitable, then in what branches and types of armed forces.

These standards are quite reasonable, because they are broken down by age and allow you to evaluate physical. training on a broad scoring scale of 100 points.

Why do I need it?

If you consider yourself very well physically developed, check your physical. special forces training. The test is called: Evaluation of strength endurance.

The test consists of four exercises performed consecutively 10 times. One such execution is called a loop.

Ex. 1. From the emphasis, crouching, go to the position of the emphasis lying, arms straight.

Special forces physical fitness assessment

Ex. 2. From the position lying on the stomach, turn over to the position lying on the back. Do leg raises behind your head, 10 times. Return to starting position.

Ex. 3. From a position, lying on your stomach, do a push-up from the floor or the ground on your hands.

Ex. 4. Jumping from the knee with a change of legs. Jump up with legs straightening, landing on the other knee.

As you can see, the most bad result, that's 3 cycles. But these are 12 exercises 10 times, for a total of 120 strength exercises that need to be done without a break, one after the other.

A Smarter Way to Evaluate Your Fitness

Examination special units can hardly be called generally accepted. Let's try to evaluate your physical. training according to the standards for contractors.

The assessment of the level of their physical fitness is carried out on the basis of three or four exercises. Instruction example.

For men, the following exercises are selected:

• Straight pull-up, crossbar;
• Run 100 meters;
• 3000 meters race;
• If possible swim 100 meters.

For women:

• forward bends;
• 100 meter run;
• 1000 meters.
• Optional, 100m swim.

Control exercises are performed in sportswear within one day.

As you can see, quite reasonable normative exercises that can be taken as an assessment of your physical fitness.

Fitness Assessment Table

It remains to evaluate your physical fitness. For self-assessment, you need to complete a set of 3 exercises (we do not take swimming) and evaluate the results based on the results of the exercises.

Here, things are somewhat complicated. Instead of simple ratings of good, bad, excellent, the MO has developed a whole system of scoring, with the transfer of scores into grades.

You can see the rating table. A piece of the table in the photo.

The sum of the points is translated into a score according to the table.

We got pretty dry numbers. Look at an example.

To get a “good” rating, and this is a completely reasonable assessment of your physical fitness, you need to complete (we count 50-55 points per exercise).

The army is, first of all, a lot of physical activity, so you need to prepare for the service precisely from this. Peeling potatoes, the ability to scrub toilets and wind footcloths - you will have time to learn all this later. But a frail body in the army is not forgiven to anyone. What do you need to do in order not to look like a "black sheep" on the parade ground or during the forced march?

Charger

They start chasing soldiers in the army from the very morning - they call this exercise. Only it does not last 10 minutes, as at home, but at least half an hour. The paratroopers and marines work in the morning for an hour and a half. Charging them becomes a full-fledged workout.

Therefore, get used to the rhythm of the army at home - get up at six in the morning and run to sports ground. Start with a warm-up - walking, slow running, light exercises for the arms, torso and legs. Then go to the horizontal bar, bars and Swedish wall.

Here is a specific example of an army charge if there are no gymnastic equipment nearby:

1) walking with a gradual acceleration of 50 - 60 meters;

2) slow run for 400-500 meters;

3) fast walk with a gradual deceleration of 100 - 150 meters,

4) performing exercises for the muscles of the arms, torso and legs in motion;

5) push-ups in an emphasis lying (15 times);

6) jumps in place (40 - 50 jumps);

7) walking for 400 meters in combination with exercises performed on the move;

8) running 1500 meters (9 - 10 minutes);

9) walking for 150 - 200 meters in combination with muscle relaxation exercises.

10) If there is a body of water nearby, in summer you can additionally swim 200 - 250 meters

If possible, supplement this complex with exercises on simulators. And be sure to imitate punches and kicks, even if you don’t have a punching bag or makiwara at hand.

If you train with a partner, practice relay races, shuttle running with him. Run crosses and hundred meters, alternating them by day of the week. The army standard for a three-kilometer cross is "excellent" - 11 minutes 55 seconds. Three summer months of such loads - and you will reach this figure.

Regulations

Four control exercises were chosen to evaluate the conscript in the armies of the post-Soviet type:

- pull-ups on the crossbar (12 times - this is "excellent")

Coup lift

Lifting a kettlebell of 24 kg consecutively with each arm without rest for the number of times. In that
exercise set two weight categories(70 kg and over 70 kg), minimum number of kettlebell lifts weakest hand- respectively 8 and 12 times;

Comprehensive strength exercise: first we do inclinations from a prone position, touching our socks with our hands, then we immediately push ourselves off the floor. Both stages last 30 seconds and are performed one after the other - without interruption.

Pull up

What to do if you do not even reach the standard by 12 times? Learn to!
Immediately, we note that pull-ups are counted if the chin rises above the crossbar, and the body is then fixed for 1-2 seconds. The legs should not help the body by swinging the body and giving it momentum. But bending and breeding legs are not considered a mistake.

To reach the army standard, you need to start pulling up 2-4 times a week -
the specific frequency depends on your level of training. Just make sure that in a week you do a total of a certain number of repetitions. For a beginner, this is 20-30, but you need to strive for 60-100 pull-ups. Don't forget to give yourself rest days if you feel exhausted. Do two to four sets in one workout.

In theory, 7-8 weeks should be enough for you to reach 12 repetitions. Before the control day, take two days of rest, performing at this time only easy charging"to tone".

If you are so overtrained that you can’t pull up even once, you will need a partner or special simulator - vertical block for back development. It completely imitates pull-ups.

When working on this machine, choose a weight with which you will be comfortable doing at least 10 repetitions. Gradually add pancakes until their weight equals your body weight. Then boldly go to the horizontal bar.

Coup lift

First you have to learn how to pull up and slightly train the press, as well as the back flexors. If you are not able to raise your legs with a “corner” on the horizontal bar, then lifting with a coup will not work.

This exercise is performed on the crossbar. It is necessary to slightly pull up, raise your legs to the crossbar and, turning around around it, go into focus on straight arms. The position of the stop is fixed on straight arms for 1 - 2 seconds. You can go down in any way.

This exercise is important because it characterizes the level of general strength training of the arm muscles, shoulder girdle and torso.

Complex exercise

Since the complex consists of two parts, it is better to train them separately.

To bend the body from a prone position, you will need a mat or tatami - that is, you will need gym. training load it is better to vary from approach to approach - from 10 - 15 to 30 - 40 times. This will increase the weekly output, as in pull-ups.

To increase the number of push-ups, the same scheme applies as with pull-ups. It is necessary to strive to ensure that the volume of the exercise in one lesson is brought up to 200 times. Then the task can be considered completed.

Army regulations. How many times do you need to pull up in the army?

According to the stories of sons who served - 8-10 times. But this was true a long time ago, now, probably, everything has been tightened. The main thing was to pull up a certain minimum, 10 times, then either everyone was too lazy to do it, or they continued until they ran out of steam. Here, by the way, is a quote from the site that every conscript should be able to do. This applies to physical exercise:

It is very useful to be able to pull up on the bar at least 10 times and push up from the floor 30 times.

There, in principle, they say how much you need to pull yourself up to the top five, and then everything depends on the soldier and his physical fitness.

In the army, the more pull-ups you do on the bar, the better. If we talk about the standards, then, for example, for men who enter the military service under a contract, the number of pull-ups should be at least 10 times, but for those over 30 years old, the standard is already less - it is 8 times.

Here you can read how much and everything you need to do. The standard for pull-ups is twelve times, as it is written. To be able to pull up, you can start hanging on the horizontal bar and try to pull up every two days. When you get used to hanging on your hands a little, then you can pull yourself up. The main thing is to do it regularly.

In order to fulfill the draftee's standard for pull-ups on the crossbar, you need to pull yourself up 12 times - this means doing it perfectly.

Pull-ups must be of good quality. Pull-ups are valid if the following conditions are met:

• the chin has risen above the crossbar (this position should be fixed for at least one second;
• the legs should not sway, thereby helping the body with inertia (but it does not matter the position of the legs itself - whether they are divorced or bent, it does not matter).

• Pulling up - I don’t remember, it was a long time ago, but in the sergeant’s training there was a minimum - 6 times to lift up with a coup and you had to be able to do an exercise on the crossbar with the name of the crypt (swing - bring your legs to the crossbar and go straight arms).

  There cannot be one figure for pulling up for the entire army, for all branches and types of troops. And it’s clear to everyone that, for example, for a construction battalion, there is one standard for pulling up, and for the Airborne Forces or even special forces, the standard is different. And this is correct in my opinion.

  So do not undertake to judge the entire army as a whole, you have not been everywhere! This is not to the author of the question, but to those who boldly assure that the number is the same everywhere. We were forced to pull ourselves up to the maximum, there was a point system, and there were not standards, but who could do as much as they could. Moreover, each pull-up was taken into account.

  So in our company everyone pulled up at least 15 times, without jerks and swaying. And after that they still managed to make a rise with a coup. Only the most trained served in our company!

  It was already a long time ago. And over the time that has passed since then, the standards could well have changed and I could have forgotten them. But in my opinion, if I'm not mistaken, then in the army we pulled ourselves up on the horizontal bar fourteen times.

  More was down.

  In order to get an excellent mark on the pull-up standard in the army, you need to pull yourself up 12 times.

  If you can’t pull yourself up even once, then you can achieve a similar result in less than a month. To do this, during each day, several times you need to practice on the crossbar (from my own experience).

  It seems that we had a standard 12 times, 10-11 - this still didn’t go anywhere, 8-10 - they gave a scolding, but closed their eyes, but below 8 times there was a very bad result, for which, after checking such soldiers, they drove them around full program. It never threatened me, from 6 times in the first days of service I reached 19 clean times by the end ... Whoever pulled himself up on the test 15 times was given 4 dismissals in a row. Although behind the fence, the paratroopers seemed to have standards 3 times higher ...

  A novice conscript needs to pull up at least 12 times, but with age this figure can drop to 1 time (for those who are over 50 years old). So there is something to strive for. At school, I remember exactly 9 times was enough.

A soldier of the Russian Army must have both psychological and physical training to effectively fight the enemy. To maintain an acceptable level of physical training, there are certain standards in the army. Every soldier must comply with them. We are talking about running, pulling up, fighting skills and other mandatory standards that demonstrate the physical condition of a particular fighter.

According to Order No. 200, every soldier of the Russian Army must improve his physical data, meeting certain standards. This takes into account demographic indicators, gender and individual characteristics, as well as the requirements for a particular position.

The main areas of training for military personnel are:

1. Agility. It involves a whole range of activities that improve the soldier's response to changing environmental conditions.
2. Force. To train this parameter, general strengthening exercises are used that contribute to the growth of muscle mass.
3. Rapidity. Classes are aimed at accelerating the movement of a fighter in various types of terrain. This includes both moving on relatively flat surfaces and overcoming various obstacles.
4. Hand-to-hand combat. Particular attention is paid to the methods of self-defense, methods of disarming, detention. Fighters must be able to effectively confront the enemy with a knife, dodge a shot from a pistol, and also free themselves from various kinds capture.
5. Endurance. Fighters must be able to operate effectively even in uncomfortable conditions.
6. Swimming. This skill is required if you are drafted into the Navy or the Air Force.

In order to be able to defend themselves and resist the attacker, soldiers are taught self-defense techniques.

Thus, the military must receive comprehensive development and be prepared for difficult conditions of service.

Physical fitness standards for conscripts and contract soldiers are defined in the corresponding "Manual on physical training in the Armed Forces of the Russian Federation." This document was approved by the order of the Minister of Defense. Thus, physical training is considered the basis of a soldier's combat readiness. The systematic increase in standards makes it possible to raise the combat readiness of the entire Russian Army.

The main objective of the physical training of soldiers is to improve the combat readiness of personnel, which makes it possible to perform the most challenging tasks set by top management.

It should be noted that the standards in the army are somewhat different depending on what profession was chosen by the soldier. On this moment There are three main categories of military personnel:

1. Persons serving in the marines, intelligence, airborne forces, DShB or various special forces.
2. The personnel of combat units, military management and support, as well as cadets of military schools.
3. Members of military bands, persons providing service and medical services to the fleet, cadets of training centers.

Each of the above groups has its own standards, which are determined depending on the age categories.

Types of exercises

Running builds stamina in soldiers

To develop the qualities described above among the soldiers, a certain system of standards was developed, which includes the following exercises:

1. Acceleration training. Includes several running standards. We are talking about the shuttle run, races for 100 meters and 3 kilometers.
2. Pull-ups and push-ups. In addition to traditional strength disciplines, it also includes lifting-coup and push-ups on the uneven bars.
3. Ski run. Refers to endurance tasks, since such races are usually held at a distance of 5 km.
4. Overcoming obstacle course. Compulsory discipline that all military personnel undergo, regardless of the type of troops and gender. The duration of the race and the types of obstacles may vary.
5. Hand-to-hand combat. Particular attention is paid to mixed style and wrestling on the ground.
6. complex exercises. Designed to improve the overall physical fitness of soldiers.

Standards for conscript soldiers

Standards for soldiers called up for military service should take into account the fact that most of them enter the army unprepared for serious physical exertion. Therefore, the requirements for physical training in this case will be lower in comparison with contract soldiers. Specific standards are calculated taking into account the time that will be allotted for the training of recruits.

The minimum indicators for conscript soldiers are:

• The standard for pull-ups in the army is 12 times.
• Passage of the obstacle course - 2.2 minutes.
• The 100m run is 14.4 seconds. Run per kilometer - 3.3 minutes.
• Cross-country skiing at a distance of 5 km - 29 minutes.

In some regions, the list of standards may be updated. For example, swimming tests are held in a number of regions.

The daily routine of modern military personnel is determined in such a way that they are given enough time to physical activity. It may be about morning exercises or jogging before bed. In addition, planned physical education is carried out, the purpose of which is precisely to prepare fighters for passing the necessary standards.

Regulations for female military personnel

Main sports standard for women in the army, running is considered

In this case, the standards are formed in accordance with physiological characteristics female body. Therefore, the weekly volume of physical activity for women differs from those for men.

The minimum physical fitness requirements for female soldiers will be as follows:

1. The female team is completely freed from pull-ups on the crossbar.
2. A purely female standard is considered to be forward bending of the torso. For persons under 25 years old, it is 25 slopes, older women should be able to perform at least 20 slopes.
3. Running for 100 meters for persons under 25 years of age is 19.5 seconds. For women over 25, this figure increases by 1 second. The standards for the shuttle run are 38 and 39 seconds, respectively.
4. From ski race women receive automatic exemption.
5. When enrolling candidates for seafarers, mandatory standard considered swimming. When swimming 500 meters, women must show a result of 11 minutes.

Standards for contract soldiers

The surrender of standards in this case is an opportunity for a soldier to find a job. Candidates are selected based on strength training and is based on the following principles:

1. Passing at least three standards is mandatory.
2. With at least one failure, a person will not be able to enter the contract service.
3. The applicant himself can choose the exercises for passing the standards.

For contract soldiers, the following standards are provided:

1. Push-ups from the floor. For men under the age of 30, the minimum number of push-ups is 45 times. For persons over 30 years old - 40 times.
2. The required number of pull-ups is, respectively, 10 and 8 times.
3. A candidate for contract service must overcome a kilometer distance in 4.2 minutes. Shuttle run - in 28.5 seconds.
4. Ski race for 5 km - 28 minutes.

Thus, passing the standards allows the soldier to keep himself in shape. Depending on the type of troops, the characteristics of the service and the age of the serviceman, it is possible to make some adjustments to the standards.