Basic training program for Navy SEALs and the US Navy SEAL and Army Special Forces

Who should be in his best physical form to complete his task? Who should use their full potential to complete the task? I'm not talking about professional bodybuilders, I'm talking about our elite parts of the US Navy SEA CAT. These brave guys do not care about how they will look on the podium in front of the judges, but primarily about how they will be assessed by the unit commander. They live with the thought that they should reach their full potential and best fulfill their every mission. That is why they are always accompanied by success and good luck!

But how do they acquire their amazing form in such a short period of time that they are called basic training? Bodybuilders spend years trying to build their physique, but even after that many of them remain dissatisfied with their results. KOTIKI use other methods because they deal with strength and endurance, and not with symmetry of proportions and not with dipelatory cream for breast hair. In this article, I will describe the training program for the Naval Forces of the United States Naval Forces.
This program consists of two cycles of nine weeks. If you can endure it to the end, you will gain such endurance, which you could not even imagine before. But, only possessing a truly iron will and strength of mind will be able to withstand and complete a full course of basic training of Sea Seals.

The first 9 weeks:

Week 1
Running: 2 miles, pace 8: 30, Monday / Wednesday / Friday
Pushups: 4 approach for 15 reps, Monday / Wednesday / Friday
Press. Torso elevations: 4 approach on 20 reps, Monday / Wednesday / Friday
Pull-ups: 3 approach for 3 repetition, Monday / Wednesday / Friday
Swimming: continuously for 15 minutes. 4 - 5 days per week

Week 2
Running: 2 miles, pace 8: 30, Monday / Wednesday / Friday
Pushups: 5 approaches for 20 reps, Monday / Wednesday / Friday
Press. Torso Lifts: 5 sets for 20 reps, Monday / Wednesday / Friday
Pull-ups: 3 approach for 3 repetition, Monday / Wednesday / Friday
Swimming: continuously for 15 minutes. 4 - 5 days per week

Week 3
Running: No
Pushups: 5 approaches for 25 reps, Monday / Wednesday / Friday
Press. Torso Lifts: 5 sets for 25 reps, Monday / Wednesday / Friday
Pull-ups: 3 approach for 4 repetition, Monday / Wednesday / Friday
Swimming: continuously for 20 minutes. 4 - 5 days per week

Week 4
Running: 3 miles, pace 8: 30, Monday / Wednesday / Friday
Pushups: 5 approaches for 25 reps, Monday / Wednesday / Friday
Press. Torso Lifts: 5 sets for 25 reps, Monday / Wednesday / Friday
Pull-ups: 3 approach for 4 repetition, Monday / Wednesday / Friday
Swimming: continuously for 20 minutes. 4 - 5 days per week

5-6 Week
Run: 2 / 3 / 4 / 2 miles, Monday / Tuesday / Wednesday / Friday
Pushups: 6 approaches for 25 reps, Monday / Wednesday / Friday
Press. Body Rises: 6 Approaches for 25 Reps, Monday / Wednesday / Friday
Pull-ups: 2 approach for 8 reps, Monday / Wednesday / Friday
Swimming: continuously for 25 minutes. 4 - 5 days per week

7-8 Week
Run: 4 / 4 / 5 / 3 miles, Monday / Tuesday / Wednesday / Friday
Pushups: 6 approaches for 30 reps, Monday / Wednesday / Friday
Press. Body Rises: 6 approaches during 30 reps, Monday / Wednesday / Friday
Pull-ups: 2 approach for 10 reps, Monday / Wednesday / Friday
Swimming: continuously for 30 minutes. 4 - 5 days per week

Week 9
Run: 4 / 4 / 5 / 3 miles, Monday / Tuesday / Wednesday / Friday
Pushups: 6 approaches for 30 reps, Monday / Wednesday / Friday
Press. Body Rises: 6 approaches during 30 reps, Monday / Wednesday / Friday
Pull-ups: 3 approach for 10 reps, Monday / Wednesday / Friday
Swimming: continuously for 35 minutes. 4 - 5 days per week

The following 9 weeks:

1-2 Week
Run: 3 / 5 / 4 / 5 / 2 miles, Monday / Tuesday / Wednesday / Friday / Saturday
Pushups: 6 approaches for 30 reps, Monday / Wednesday / Friday
Press. Body Rises: 6 Approaches for 35 Reps, Monday / Wednesday / Friday
Pull-ups: 3 approach for 10 reps, Monday / Wednesday / Friday
Push-ups on uneven bars: 3 approach for 20 reps, Monday / Wednesday / Friday
Swimming: continuously for 35 minutes. 4 - 5 days per week

3-4 Week
Run: 4 / 5 / 6 / 4 / 3 miles, Monday / Tuesday / Wednesday / Friday / Saturday
Pushups: 10 approaches for 20 reps, Monday / Wednesday / Friday
Press. Body Rises: 10 Approaches for 25 Reps, Monday / Wednesday / Friday
Pull-ups: 4 approach for 10 reps, Monday / Wednesday / Friday
Push-ups on uneven bars: 10 approaches for 15 reps, Monday / Wednesday / Friday
Swimming: continuously for 45 minutes. 4 - 5 days per week

Week 5
Run: 5 / 5 / 6 / 4 / 4 miles, Monday / Tuesday / Wednesday / Friday / Saturday
Pushups: 15 approaches for 20 reps, Monday / Wednesday / Friday
Press. Body Rises: 15 Approaches for 25 Reps, Monday / Wednesday / Friday
Pull-ups: 4 approach for 12 reps, Monday / Wednesday / Friday
Push-ups on uneven bars: 15 approaches for 15 reps, Monday / Wednesday / Friday
Swimming: continuously for 60 minutes. 4 - 5 days per week

6-9 Week
Run: 5 / 6 / 6 / 6 / 4 miles, Monday / Tuesday / Wednesday / Friday / Saturday
Pushups: 20 approaches for 20 reps, Monday / Wednesday / Friday
Press. Body Rises: 20 Approaches for 25 Reps, Monday / Wednesday / Friday
Pull-ups: 5 approach for 12 reps, Monday / Wednesday / Friday
Push-ups on uneven bars: 20 approaches for 15 reps, Monday / Wednesday / Friday
Swimming: continuously for 75 minutes. 4 - 5 days per week

As you can see, this program is aimed at developing strength and endurance. Please note that this is a very intensive program, which means that you need to consume the appropriate amount of nutrients. Of course, the program is very effective, but it requires all your determination and perseverance. Exercises are simple - no difficultly coordinated movements, and no simulators. Challenge yourself, maybe you are suitable for service in SEA CATS. In any case, guaranteed to get rid of fat and build muscle.

US Army Commandos (Army Special Forces)

After the publication of my article about the SEAL Special Forces division, I received a huge number of letters with questions, thanks and simply with reports that someone was going to try this training program. I never thought that there would be so many people willing to knock the soul out of my body. But, as the philosopher said: "The grandees of fate kill the lazy." Driven by a natural desire to help people in their quest for physical perfection, I found another similar program. My friend, the one who provided me with the program of the Sea Seals, sent me a "Program for training US commando units". I asked him how he received these military training programs, but he declined to answer. I just had to shrug and sit at the computer ...

This article describes a program specifically designed to train recruits in a Ranger School. Many claim that it is even heavier than the Navy Seals program. Just like the previous one, this program is designed for general development, increase in strength and endurance. For those who are looking for purely bodybuilding programs, this article is unlikely to be interesting. Here you will find only simple, basic exercises, and you will still feel the smell of the barracks and the spirit of the field camp ...
Well, what are we, perfume? Forward!!!

Week 1

Day1

A. Swimming 100 meters (without a break, in any style, do not roll over on your back, do not touch the bottom and walls).
B. Marsh throw with a backpack (1 / 4 body weight); 3 miles in 45 minutes on a flat road or 1 an hour over rough terrain.

Day 2
A. Exercise Bike; 20 minutes 70% of maximum load.
B. Side jumps over a low bench or 10 rope jumps minutes (without a break).

Day 3
A. Pushups. The maximum number of repetitions in 30 seconds. 3 approach.
B. Run 3 miles (at a moderate pace, over 8-9 minutes).
C. Rope climbing or 3 approach of pull-ups on the crossbar (to failure); Marsh throw with a backpack (1 / 4 body weight); 5 miles per 1 hour 15 minutes on a flat road or 1 hours 40 minutes on rough terrain.

Day 4
A. Exercise Bike; 20 minutes, 70% of maximum load.
B. Sprint 40 yards (10 times, with 30-second pauses).
C. Swimming 15 meters.

Day 5
A. A march with a backpack (1 / 4 body weight), 5 miles per 1 hour 15 minutes on a level road or 1 hour 40 minutes on rough terrain.

Day 6
A. Push-ups 3 approach and torso (press), for 30 seconds the maximum number of repetitions.
B. Pull-ups on the 3 crossbar approach (to failure).
C. Swimming 200 meters.

Day 7
RECREATION

Week 2

Day 1
A. Marsh throw with a backpack (1 / 3 body weight); 8 miles in 2 hours on a flat road or 2 hours in 40 minutes over rough terrain.

Day 2
A. Exercise Bike; 20 minutes, 70% of maximum load.

Day 3
A. Pushups, pull-ups, torso lifts. The maximum number of repetitions in 35 seconds. 3 approach.
B. Run 5 miles (at a moderate pace, in 8-9 minutes).
C. Squats with a backpack (1 / 4 body weight), 3 approach for 30-50 reps. Perform "clean", until the end, legs bend at the knees to an angle of at least 90 degrees.

Day 4
A. Swimming 300 meters, without interruption; in any style, but not on the back.

Day 5
A. Marsh throw with a backpack (1 / 3 body weight); 10 miles in 3 hours on a flat road, or 4 hours in rough terrain.

Day 6
A. Pushups, pull-ups, torso lifts. The maximum number of repetitions in 35 seconds. 3 approach.
B. Exercise Bike; 20 minutes, 80% of maximum load.
C. Swimming 15 meters.

Day 7
RECREATION

Week 3

Day 1
A. Pushups, pull-ups, torso lifts. The maximum number of repetitions in 40 seconds. 4 approach.
B. Run 4 miles (at a moderate pace, over 7-8 minutes).
C. Squats with a backpack (1 / 3 body weight), 4 approach for 50 reps. Perform "clean", until the end, legs bend at the knees to an angle of at least 90 degrees.

Day 2
A. Exercise Bike; 20 minutes, 70% of maximum load.
B. Side jumps over a low bench or 12 rope jumps minutes (without a break).

Day 3
A. The march with a backpack (1 / 3 body weight, or at least 60 pounds); 12 miles in 3 hours on a flat road or 4 hours in rough terrain.

Day 4
A. Swimming 400 meters.

Day 5
A. Pushups, pull-ups, torso lifts. The maximum number of repetitions in 40 seconds. 4 approach.
B. Run 6 miles (fast paced over 7-8 minutes).

Day 6
A. Exercise Bike; 20 minutes, 70% of maximum load.
B. Side jumps over a low bench or 10 rope jumps minutes (without a break).
C. Swimming 15 meters.

Day 7
RECREATION

Week 4

Day 1
A. The march with a backpack (1 / 3 body weight, or at least 60 pounds); 8 miles in 2 hours on a flat road or 2 hours in 40 minutes over rough terrain.

Day 2
A. Swimming 400 meters.
B. Push-ups on the 4 bars approach (to failure).
C. Pushups, pull-ups, torso lifts. The maximum number of repetitions in 40 seconds. 4 approach.

Day 3
A. Running 6 miles (fast-moderate over 7-8 minutes).
B. Leg presses, toes, bending the legs, extending the legs of the 3 approach (8-12 repetitions).

Day 4
A. Pushups, pull-ups, torso lifts. The maximum number of repetitions in 40 seconds. 4 approach.
B. Exercise Bike; 25 minutes 85% of maximum load.

Day 5
A. The march with a backpack (1 / 3 body weight, or at least 75 pounds); 12 miles in 3 hours on a flat road or 4 hours in rough terrain.

Day 6
A. Pushups, pull-ups, torso lifts. The maximum number of repetitions in 40 seconds. 4 approach.
B. Jumping rope; 15 minutes without a break.

Day 7
RECREATION

Week 5

Day 1
A. Run 3 miles (fast pace, over 6-7 minutes).
B. Swimming 500 meters (without a break, any style, but not on the back).
C. Leg presses, lifting socks, bending the legs, extending the legs of the 3 approach (8-12 repetitions).

Day 2
A. Lateral jumping over a low bench or 12 rope jumping (without a break).

Day 3
RECREATION

Day 4
A. Swimming 400 meters
B. Push-ups on the 4 bars approach (to failure).

Day 5
A. The march with a backpack (1 / 3 body weight, or at least 75 pounds); 18 miles in 4 hours 30 minutes on a flat road or 6 hours in rough terrain.

Day 6
A. Pushups, pull-ups, torso lifts. The maximum number of repetitions in 40 seconds. 4 approach.

Day 7
RECREATION

U-f-f-f ... Yes, heavy program. Working on it, it would be useful to record your daily progress: the number of approaches, reps, lead time, etc. If you do not have an army backpack, you can replace it with an ordinary one. The main thing that he was heavy enough. In addition, as already mentioned in the previous article (about Fur Seals), you need enough nutrients and water. If you are going to use this program as a supplement to the basic training, then in order to maintain muscle mass, it is advisable to take glutamine in the days of forced marches and swimming.

Good luck to you! Unless, of course, decide ...

Y-aaaa!

Comments

[Tartary]

Put a minus, because They write that in addition to march-throws and other exhausting special exercises, the training system includes exercises for increasing body weight, which, for special forces, they say, is not very good ...
A small number of approaches, with a large number of repetitions, is to create body weight, which is aimed at scaring and touching the beach contingent in a sunny resort, and not at all to achieve a special military result of special forces ...
From the stories of friends and articles on our website, it becomes clear that our special forces (real) do not at all welcome "jocks" and "brutes" ...
Remember what real experts wrote here?
The main ability to work with the head, and not just with a pile of muscles ...
Special training has the second most important role ...
But the accumulation of excess muscle mass and fat - is it from a cold in cold water or what? Ah-ah-ah, they are "seals" ... And they look like walruses.))))))

[vadimus]

Fuck these cats meow at home!

[89501358976]

THE BEST TROOPS IN THE WORLD HAVE ALREADY TRIED TO COME TO US AND NOT ONCE! WHERE ARE THEY? WHO WILL COME TO US WITH A SWORD, THE ONE WILL DIE FROM THE "BALL". THE PRAISED AMERIA "KAKASHKI".

[Shiva83483]

I completely agree, but whoever comes to us with a sword will get the "shouting". Agree, it seems like it looks more attractive ...

[phantom359]

They are marine, do not know how to meow.

[datur]

They are sea, they do not know how to meow- if they pained them pinch -I'm so cute! !

[WWW.budanov]

One IM, that I want to put a sand where they will run shit ... so as not to stink !!!!!!!

[tupolev-95]

In vain do you sore about weight training. Within reasonable limits, they strengthen the ligaments. Strong muscles and ligaments are very important for a fighter - or he will quickly become disabled. Something I didn’t see among the specialists. Here the middle ground is important. Long-distance runs train endurance, but lower body weight. However, force is also needed to drag equipment and weapons on itself, and even stupidly knock the door with his foot, for example. And force is mass times acceleration. Man is not an ant, lifting several times his own weight, so body weight is important.

[Tartary]

Quote: Tupolev-95

And force is mass times acceleration. Man is not an ant, lifting several times his own weight, so body weight is important.

Everything seems to be so, but the ligaments also strengthen exercises with dynamic load, as well as exercises when the number of approaches is greater and the number of repetitions is minimal - for example, three, but with a near-critical weight, if we are talking about weights ...
In general, a dry person can be many times more enduring than some "rolling" bull, and just stronger ... But it seems to me that a person of average height and average build is just that type for a special ...
A-ah-ah, I forgot ... Not yet a flashy appearance - like Putin, for example ...

[caprall]

This is a mass. my boy and no more

[Snow]

there is such a strongman Alexander Zaz. I wrote a book about static training. Ligaments strengthen static exercises most of all (just keep a lot of weight for a certain amount of time). This does not allow you to greatly increase body weight, but at the same time, strength indicators increase.

[Army1]

I agree. Many say that we have pimpled soldiers and compare them to American Remba, not considering their age, etc. In general, yes, a soldier must be hardy, but muscle mass is just as important, otherwise suddenly a melee.

[Tartary]

Quote: Army1

Many say that we have pimpled soldiers and compare them to American Remba, not considering their age, etc. In general, yes, a soldier must be hardy, but muscle mass is just as important, otherwise suddenly a melee.

Of course, not those times, personally in my understanding, but ...
Before the army, I was engaged in weightlifting and kettlebell lifting, but I did not achieve great success, because you need to correlate the structure of the muscles of different people when choosing a sport ... For example, a stayer can rarely become a sprinter, and a boxer - a master of weightlifting, if his muscles are "long", etc.
Since I didn’t eat, I could not gain more than 1,75 kg with a growth of 70. I even tried retabolil and methandrostenolone a little - it didn’t help ... So I went to the army with 68 kg., But I forced myself to run a lot, I pressed three hundred times while lying down, I could easily peel from my feet, weighed on a weight the level of the juggler, but what’s there, after all, Soviet reality allowed many kinds of sports to be tried for a long youthful life ... Starting with swimming, freestyle, ending with boxing and weight, with intervals of running, skiing, and others.
2 years passed and think yeah? Yes, hell I gained weight there - came as slender as cypress with an increase of 1,80 - 75 kg. and at least crack ... Although of course the muscle mass, relief, power turned out to be excellent ... I loaded it into a melon - few people came to their senses quickly, and they didn’t fall on their backs ...
There used to be such guys who were preparing for the army or just for life a lot, and now I'm sure not a little ...

So all this crap about mates just in the sense of thinness and youthful body structure is complete rubbish in the context of defective calls and harmful military education ... This is for stupid, selfish mothers.
The army is intended to create not warriors, but warriors-warriors, and first of all warriors in spirit ...

Somehow like this...

[Army1]

I agree, the American army from a soldier to a rocket is a complete PR, but the guys need to get out of the chair and run to the horizontal bar, and each person has an individual structure. Just sometimes you look at conscripts and think whether this guy will be able to put an adult peasant in Chechnya, it’s not uncommon for melee combat.

And so you can remember Bruce Lee: "Big muscles do not mean strong."

[Swag]

Everything to the point ... I am still friends with physical education, Soviet hardening, but as I was 180 to 76 kg, I remain. And our young people have an advantage - they are maximalists, as a rule, to celebrate a coward for them is a shame for life, and the "cat" serves for the grandmother.

[phantom359]

You shouldn’t be so. Do not underestimate the enemy. For grandmas, not grandmas, the main thing is that it fulfills its task, which means that it fully corresponds to the concept of special forces. The training program is very good, given that in every barracks there is a gym, the emphasis is on standard army exercises with their own weight. Try it yourself to start, I think you will change your mind. Swimming for 20 minutes without respite or jumping on a skipping rope for 10 minutes can even develop endurance, not to mention everything else.

[Yen]

Do not confuse hand-to-hand with wrestling. In the army, no mass is needed. When contacting the enemy, you do as few movements as possible and as efficiently as possible, neither take the blows, go away and use the strength of the enemy against him. I met an internal amer and went on. Well, or an Adam's apple, an eye, a soft spot, the nose into the brain can be adjusted, or you can use an ordinary stick into the hole in the armpit. He left the blow and stuck it there, she enters easily and without much straining, and the opponent throws away his skates. Cool muscles and mass are for fight and just for show. In a real battle there are no rules. You can shamelessly slap a cup in the opponent's leg and hit the cooks and no one will say to you "yes you are not a kid, let's fight honestly" your life counts. and the fighter who correctly assessed the situation does not wake up to enter into the so-called "wrestling contact with the enemy." And just at arm's length it will work, or even leave.

Well, if we talk about the training system. Now it's not surprising that our all these Western suckers win at army competitions, and by a large margin. Somehow weak, to be honest. I was talking to a man here the other day, he told how they cook for maroon and Let's say they took away 800 people, after a certain preparation there were 400 of them, then 200 in general. Training began, but at least as he thought. It turns out it was just a warm-up. By the beginning of the real training there were 64 of them left .Here they are, so to speak, in "autonomous swimming" for probably more than three months, ate worms, collected rainwater from leaves, in general survived. The training was close to the maximum combat. After this course of training, they were sent to the hospital for 2 or 3 months to rehabilitate. Someone has physical exhaustion, someone has mental exhaustion, someone has fractures of all parts of the body, someone went through everything but was killed, that is, broken so, well, you understand. But after that, according to the man, "I" says , "straight was reborn, went out and began to look at the world differently." This is preparation. And they act simply, they are thrown to the point, and they themselves return home. These are the guys. Not like drishchi in Finland. Yes, and I myself, a graduate of a military club, do hand-to-hand combat. For interest I looked at this system and laughed. At the age of 16 I myself pull up 25 times, and with the guys we do a ladder from 1 to 10 and back. I did not see words about breathing. And how to breathe. What is necessary for their training system? How a soldier should breathe when holding a press (from the picture it is clear that they are holding a press), let's say. We are on trenches in ankle boots with half kg weights and hold for 2 minutes or even more. I don’t see "drunk" running, jogging with turns and drunk + turns for training the vestibular apparatus. I am tormented to write the number of exercises that we do for friction and how We are being killed there. This is, in fact, fitness for boys. To get, so to speak, a beautiful and clear body, the girls looked in. Yes, we boys, 16-year-olds, will give these ryakhs a head start. Basic training for whipping boys, I'll go and show the guys let them laugh. From growing up in the army, let's go, we can cross with these little girls and let them know. Our training system and the army is the best in the world, what can I say :) And, the most important thing is that to have endurance. you need to Breathe correctly. You should always not interrupt the rhythm of the sigh of exhalation. Otherwise, in the box of the head, some screw switches and the person has lost attention for a while, and this is fraught with death during a fight, both hand-to-hand and in general, fighting firefights, etc. I do not see breathing exercises, even the most elementary ones. In short, the system is shit! :) We have better :)

[caprall]

System, bullshit, was even ashamed of it. Since the entot "circle" visited with adherents of contact combat. An ordinary legionnaire stood up to hold the chief system officer. And, of course, the miracle did not happen for the first and subsequent times. When he slapped the clown in the belly, he actually lay down. All this is a theater of money to cut down ...

[SIT]

Quote: Yen

And the fighter who correctly assessed the situation does not wake up to enter into the so-called "wrestling contact with the enemy." And just at arm's length it will work, or even leave.

Do not work only with each other. Ask to pair someone from the ARB or combat sambo, or better, a freestyle wrestler who went to the mixfight. Passage to the legs, passage to the body 0.5 sec, or even less. So try for this time to stop at an outstretched arm a puck weighing 100 kilos and without a neck because the ears immediately grow from the shoulders. Just a blow to the head with such neck muscles does not stop him.

[imperiologist]

People of a certain type will immediately ask the question: why can’t we bring the number of push-ups, say, to 500? Or jump with a skipping rope ggo a thousand times in a row? Is it bad to test yourself in a 42 km 195 meter marathon? Or in a swim with fins for 10 km? I will answer them this way: all this can be done if there is time and desire, but it is not necessary (unless you set records as your goal). The fact is that having set several records of this kind, you will not begin to fight better than before. Your goal is not records, but gaining and maintaining physical readiness for hand-to-hand combat. (Anatoly Taras)

[Pimply]

If you have a melee, it means that you were mistaken somewhere, and very seriously. The best fist is a bullet

[romb]

It is better to strengthen the ligaments with the help of "static" than through exercises with large weights.

[ziqzaq]

Quote: Tartary

A small number of approaches, with a large number of repetitions - this is to create body weight

Something I do not agree, I remember the coach on the bar very clearly set the boundaries:
4-6 reps, 6-8 sets - for the mass
12-16 reps of 3-6 approaches - relief and endurance.
Although I'm not a great specialist in the "rocking chair" ...

[Tartary]

Quote: ziqzaq

Something I do not agree, I remember the coach on the bar very clearly set the boundaries:
4-6 reps, 6-8 sets - for the mass
12-16 reps of 3-6 approaches - relief and endurance.
Although I'm not a great specialist in the "rocking chair" ...

Everything is correct, but they forgot more:

3 reps, 7-10 sets - for strength ...
Agree that for the mass, relief and endurance, something is missing?

This, if you think the example is successful, when you wave, wave empty-handed in the air or with gloves on the bag and everything seems to work out well ...
And then you pick up cargo and fly through the air - hard, uncomfortable, often not aptly ...
Then the load in the direction of and-and-and-and-the handles fluttered sharply and quickly, and often accurately ...

[ziqzaq]

Quote: Tartary

This, if you consider the example successful, when you wave, wave empty-handed in the air or in gloves with a bag

Ltd...
Stavr Godinovich, and you know a lot .... A pear is the best invention of humanity ...., only a plug is steeper, two hits are eight holes .....
A pear also helps me a lot, you’ll read an article about humpbacked or witching or some other ghouls, so then just imagine these blowjob faces, but in full, though in a punch, but how nice ........

[caprall]

You are right, because only repetitions can work out the relief and endurance. Like running

[Ruslan_F38]

Filthy American fuckers. When I see these "fighters" for crap - one desire to pull the trigger until they all die. I think so without their preliminary air strikes and the policy of scorched earth, they can't do a damn thing, our specialists will tear them apart on the battlefield - they are definitely not rivals for our specialists, no matter how much they train.

[caprall]

What are you talking about? As far as I remember from the course of physiology and, a little, in practice, the number of repetitions works for the development of muscles, therefore, the volume does not increase, the relief of the muscles, on the contrary, is worked out, at the same time it is enduring and, accordingly, strength ...
And in terms of performance, I don't think that the "seals" are in any way inferior to our specialists. Opportunities are actually practiced more than enough these days

[George IV]

Let me disagree a bit about the repetition approaches to the mass.
I, as a worker in building and lifting for the past 5 years, I can say - a lot on a large number of repetitions (15 and above can not be built).
To do mass, you need two types of training - strength training (8-10 reps and an average of 5 approaches of 2-3 exercises per muscle group) alternating with volumetric (10-15 reps for 3-4 about 5 exercises per muscle group) The first one grows itself fiber volume due to microtraumas - the second volume increases due to depletion of muscle energy reserves and, as a result, an increase in muscle glycogen storage - sarcoplasm.

A training of this kind, it is a middle between training for endurance and for energy depletion, that is, maybe the "cat" will be great, but this is because of sarcoplasm, which will help in endurance.

[habalog]

There is no development of thinking in preparation at all. Really so disappointed in their soldiers? Ali soldier do not need to think?

March march to 18 miles with a backpack - do not tell. Somehow I ran with my brigade along the Krasnoyarsk hills. Khakassia! The wind, the sun and the steppe. They abandoned us from TsU at ~ 40 km from the camp. We have completed the task - it’s time to return. There is no car. We call the camp - and it won’t be, they told us Noon, eat the hunt. On the shoulders a load of 25-30 kg (my weight is 70 kg). And in the evening they wanted to go to a local club, for ladies
They took a rhythm by jogging. Already closer to the camp in Itkul they were stingy - fatigue was gone. And in time for the grubs, and went to the ladies.
Tokmo is not a military man. Geologists

[brelok]

Quote: Tartary

Put a minus, because They write that in addition to march-throws and other exhausting special exercises, the training system includes exercises for increasing body weight, which, for special forces, they say, is not very good ...
A small number of approaches, with a large number of repetitions, is to create body weight, which is aimed at scaring and touching the beach contingent in a sunny resort, and not at all to achieve a special military result of special forces ...
From the stories of friends and articles on our website, it becomes clear that our special forces (real) do not at all welcome "jocks" and "brutes" ...
Remember what real experts wrote here?
The main ability to work with the head, and not just with a pile of muscles ...
Special training has the second most important role ...
But the accumulation of excess muscle mass and fat - is it from a cold in cold water or what? Ah-ah-ah, they are "seals" ... And they look like walruses.))))))

I agree with you! I remembered the study book. They torn us abruptly. And only the connection was not the landing. The sergeants still told us that our training is better than that of the Amers. A 10-15 km run at 37-40 degrees in the shade was normal. And at night also worked.

[Samaritan]

Well, someone should lay out the Viper:
[media = http: // http: //video.yandex.ru/#search? text = interview% 20badyuk & vtype = html5 &
filmId = yR9udkhwUXI,]

[Snow]

a large number of repetitions - on the contrary, it dries. Bodybuilders do 3-5 repetitions in one go.

[imperiologist]

it is difficult to call these programs programs for "jocks", if someone understands, he will understand that this is more of an exercise for "drying."

[politruk419]

Well what can I say, BEAUTY!
But vague doubts torment me .... how did these rabbits manage to drown in the amount of 4 people out of 12 during the night landing in Grenada, moreover, in the conditions of calm and lack of resistance? And to drown with all the guidance equipment for aviation?
In short, when are you afraid to start?

PS: just in case, I checked the weather. October 23 in Grenada is the height of the beach season. Just in September, summer-autumn hurricanes end and the influx of tourists from the United States begins.

[IRBIS]

Quote: politruk419

how did these hares manage to drown in the amount of 4 people from 12 during the night landing in Grenada, moreover, in calm conditions and lack of resistance?

Our "specialists" also have "black" pages in history. Sometimes such mean things happen that you wonder.
But there is no such physical training in our army of the "new" look. No, it exists on paper, but in reality everything is far from what is written. You shouldn't reproach me with bias, I proceed from what I see. Even a lot of fitness officers are "fainting". Contractors can be driven into physical only under threats, and it is better not to drive conscripts at all. They immediately call their mothers and the prosecutor's office, complaining of "bullying". Hand-to-hand fighting, as a direction in general training, simply died. Only special groups are engaged in it for the organization of all kinds of "window dressing".

[in reserve]

IRBIS
Hand-to-hand fighting, as a direction in general training, simply died. Only special groups are engaged in it for the organization of all kinds of "window dressing".

Yes, I remember it was at our holiday, a month before the festivities, those who were engaged in hand-to-hand fighting, karate, etc., were taken away for a month, then they performed.

[rexby63]

But there is no such physical training in our army of a "new" look

You, apparently, a military man, and in no small rank? Then you throw a stone exclusively into your garden.
And if you decide to answer - "songs", about the bad "Taburetkin" please do not sing. And in the SA there were officers, not officers, but "der..o on a stick", and under Serdyukov they served such that, looking at them, he was proud of all the armed forces.
And as for the physical training of officers, I found these standards on the Internet back in 2007 and showed my eldest son that he was then in his second year. The standards then spread to his company. What do you think - these standards a second-year cadet easily did in a month. And this is not a command school, but an engineering

[Alexander-Tomsk]

On the 4th year of Gumfak, I can immediately enroll for 10 weeks of fur seals judging by the standards

[Garrin]

You, apparently, a military man, and in no small rank? Then you throw a stone exclusively into your garden.

You are deeply mistaken. I don’t know if IRBIS will answer you, if he wants, he will answer, but in your place, I advise you to apologize. Believe me, this is not unfounded.

[rexby63]

Have I offended him? Explain to me, because I’m from a plow, I don’t quite understand your local games.

[omsbon]

Our abruptly cook! And these even have no political information on which they developed resistance to not falling asleep!

[sharingan]

Not frail such a KMB.

[erased]

Normal high intensity training. At the core - power endurance - that's what it's called. And here only the OFP is shown. That is, everything is for future tasks. The pitching is not needed, but the styers too. Later, during the service, someone is fond of kachem and other things.
We also have physical training programs, which are quite good if you practice them correctly and regularly.

[Rezun]

craft article

[Galt]

It turns out interestingly. If the "pace" for the author of the article is the time of overcoming the distance, then in the amerskoy army there are only champions in running. Running 2 miles (3218m) at 8:30, with a world record of -7: 58. And further - 3 and 5 miles in 8-9, when the record is 5 km (not miles!) - at 14:27. With such results in running, you can compete at the Olympics)))

[gorkoxnumx]

Especially for Tatar.
Body weight may not be important for such units as the GRU, and in the special forces of the Ministry of Internal Affairs it is very important even considering that it is necessary to storm and use shields and there can be no force without mass.

[Slavs]

.

Quote: gorko83

Body weight may not be important for such units as the GRU, but in the special forces of the Ministry of Internal Affairs, it’s very important that you need to storm and use shields

That's right, different tasks - different preparations ..

[Tartary]

Quote: gorko83

Body weight may not be important for such units as the GRU, and in the special forces of the Ministry of Internal Affairs it is very important even considering that it is necessary to storm and use shields and there can be no force without mass.

Quote: Slavs

That's right, different tasks - different preparations ..

All right, but what do they have to do with the theme of "Seals" ????????

[Mikhail3]

Good exercises ... to create the image of the marine corps. Hefty, pumped verzil, run like moose ... It's good to give such a program to schoolchildren. To begin with, before moving on to serious training. Strength endurance in arbitrary movement, endurance with a lack of food, the ability to maintain a working form under constant loads with a lack of sleep ...
These programs not only do not develop in the right directions, but also close the paths for such development. This is all a lie. It would be great if it were their real training programs. But the amers were trained by Russian officers who ended up there after the revolution. Someone, and incompetent pitching, these people were not ...

[Atrix]

Article next vyser towards the USA

[Alexander Petrovich]

mutual vyser)

[Prapor Afonya]

Quote: IRBIS

Quote: politruk419

how did these hares manage to drown in the amount of 4 people from 12 during the night landing in Grenada, moreover, in calm conditions and lack of resistance?

Our "specialists" also have "black" pages in history. Sometimes such mean things happen that you wonder.
But there is no such physical training in our army of the "new" look. No, it exists on paper, but in reality everything is far from what is written. You shouldn't reproach me with bias, I proceed from what I see. Even a lot of fitness officers are "fainting". Contractors can be driven into physical only under threats, and it is better not to drive conscripts at all. They immediately call their mothers and the prosecutor's office, complaining of "bullying". Hand-to-hand fighting, as a direction in general training, simply died. Only special groups are engaged in it for the organization of all kinds of "window dressing".

In my opinion, this is purely individual for different branches of the army, if where sport plays secondary tasks, then you will not drive anyone to physically, and where sport is necessary (special forces, airborne forces, marines), then the boys die on march throws and sports towns.

[IRBIS]

Believe that they do not "die" already. A pitiful semblance remained of the former preparation. Contractors - these are more alcohol masters, but they don't mind bending their fingers. Officers come from their institutions very often "fainting".

[Yankuz]

Relatively described! Of course, after reading this one involuntarily thinks that these cats are a real Power! Only strength is not only in a pile of muscles, but also in the Spirit! And this has never happened to the characters of the article.

[Delta]

Quote: Yankuz

And this has never happened to the characters of the article.

How do you know this? have experience of clashes?

[Prapor Afonya]

Quote: Galt

It turns out interestingly. If the "pace" for the author of the article is the time of overcoming the distance, then in the amerskoy army there are only champions in running. Running 2 miles (3218m) at 8:30, with a world record of -7: 58. And further - 3 and 5 miles in 8-9, when the record is 5 km (not miles!) - at 14:27. With such results in running, you can compete at the Olympics)))

And when in Yugoslavia their "elite" arranged friendly runs with our paratroopers, for some reason their fastest runner lagged behind our slowest paratrooper by half an hour!

[Mikhail3]

So ours, villains, probably ten suggested? About eight miles - they are most likely banal bullies. How many saw their chronicle, they stomp like moose. The elk, a forest drug, always chewed with mushrooms, breaks through the forest like a barrel from a hill. And the same ones there - with bang-bang paws, mah-mah paws ... Fool's run for the impression of the authorities. Where does the stamina come from, if you scatter energy not for running but for trembling and handicraft? Let them grow bad meat and on.
But I do not believe in the fact that their truly serious specialists are being prepared so miserably. I do not believe that they are so foolish.

[Prapor Afonya]

Yes, our conscripts from the GRU will put these kittens in cancer

[in reserve]

Well, whoever has a "training program" for our GRU special forces, lay it out, see, evaluate, compare, crack, give a decent assessment.

[Shiva83483]

Taras-scout training system GRU special forces. Read, everything is written there. Although basic, enough for amers ...

[SerAll]

I think the GRU has no conscripts ...

[Shiva83483]

In those days they were, and a pretty decent amount ...

[Kaetani]

We can talk for a long time about what is better here and so on.
For example, I would not mind if our army was promoted the same way.
I remember how we laughed at the movie soldiers Jane.
I wonder which of them could run the day in the OZK and gas mask in full combat? 5 Breastplate and Sphere attached?
For the fact that he loved girls - he often ran around ......

[Prapor Afonya]

Quote: Kaetani

We can talk for a long time about what is better here and so on.
For example, I would not mind if our army was promoted the same way.
I remember how we laughed at the movie soldiers Jane.
I wonder which of them could run the day in the OZK and gas mask in full combat? 5 Breastplate and Sphere attached?
For the fact that he loved girls - he often ran around ......

Yes, they can’t fight without a can of cola and toilet paper

[Ingvald_Bueny]

SW The commentator can tell you how long on the battlefield in the event of a total war the personnel of a motorized rifle company with the support of armored vehicles (platoon) survive a counterattack on the enemy’s position (number of companies) equipped according to all the rules of fortification, the pillbox line, ATGM?

[Shiva83483]

The amphibious airborne ammunition at the landing was enough for 45 seconds of the battle ... and the loss of personnel, if deployed from the wheels, was 70 percent ...

[PiP]

Weird article. The first part seems to be about "cats", and the second about "US Army Commandos (Army Special Forces)"-" Green berets. "For some reason, the author did not mention the culmination of the training of" seals "-" hell week "- ALL WESTERN PROPAGANDISTS TALK ABOUT IT to emphasize the chosenness of the sils.
ss
The photo touches tattoos all over the body - they were not told that "you cannot have distinctive features by which you can establish the fighter's belonging to any military formations or state affiliation"
Shtirlitsy- in the form of SD and the Order of the Red Banner on the chest.

[Prapor Afonya]

Anecdote to the topic (some argue that this is not anecdote):
Green takes in Vietnam complains to his commander: "The Viet Cong are kind of strange, they are tall, healthy, in vests, they fight only with their feet, and they hold their eyes with their hands!"

[Army1]

hahaha. A joke with a great deal of truth.

[Shiva83483]

But don't forget, they don’t run across our Vietnamese land.

[a boat]

I don’t know how, right now, I had a friend in the reconnaissance battalion during the Soviet Union, so they fired instead of hand-to-hand firing (the instructor wasn’t); .as one man said it’s better to shoot accurately than to run fast!

[Heccrbq]

The author, I do push-ups of 9 sets of 12 times with a 30 second rest between sets, I also advise you, can I consider myself a cat? Ah, I still have everything with logic and memory ....

[Michael-rl]

Everyone thinks that the program is easy, but the guys are required to run 6 miles 3 times faster than the Olympic record and call the pace moderate — that’s the beast.

[Krilion]

anyway, their worthless preparation ....

[Mikhail3]

A log ... cylindrical! I wonder how many millions of its supplier tore off the Pentagon ?!

[phantom359]

With all due respect to you, they are wrong. hat-making will not lead to anything good. Normal preparation for them, proceed from this concept and then you will win. What the underestimation of the enemy leads to, I think, you yourself are well informed.

[Volyn]

Quote: Sharingan

Not frail such a KMB.

That's it, that KMB!

8 miles in 2 hours on a flat road

This is 12,8 km in 2 hours, but on a flat road - Yes, in a military school, we were given excellent 10 minutes for a march-throw over rough terrain in full combat for 50 km. And walking on the same terrain the distance on a flat road is overcome in 1.5 hours. And we were by no means a special unit - BB cadets from 17 to 20 years.
So this is KMB - for the limited fit for service

[anarch]

"I never thought that there would be so many people willing to knock the soul out of their body."
Keywords.
Why do birds need money?

[Hleb]

Galt, you do not understand the "tempo" correctly, and the translation of the article is not accurate

6 mile run (fast-moderate in 7-8 minutes)

it is written here FOR 7-8 minutes but you need to translate, at a pace of 7-8, as in the initial part of the article-Running: 3 miles, pace 8:30
this does not mean that the fighter must run the distance in 7-8 minutes, but at that pace, that is min / mil- let's say we run 3 miles at a speed of (12-15 km. per hour). If you run a longer distance, then in order not to fall at half the distance, you need to reduce the pace to say the indicator 9:30-about 10-12 km per hour (all approximately)
and so for our conscript, for example, the norm is 3 kilometers in 10 minutes, 20 seconds for the first discharge (this is in boots), well, it was like that before

[pinecone]

And with what kuya they suddenly became seals. This is just an abbreviation that is written and pronounced as an English word Seal which means "seal". They are seals, and there is nothing wrong with that. Russian-speaking liberast-homosexuals called them cats, so that they were more prettier and nicer, like everything else in America, dearly beloved by them.
PS Cat in English - fur seal

[Stalinets]

Darling, this is an abbreviation for the words sea, air and earth. Sea, air, land. And do not believe all sorts of nonsense.

[Shiva83483]

As far as I remember, Seal-Sea, Air, Land: sea, air, land. Something like that, not sea animals ...

[MRomanovich]

Quote: Krilion

anyway, their worthless preparation ....

sorry, you can not put more advantages.

[andrey903]

In principle, training is normal. If it is somewhere around 70 percent of the possibilities. There must always be stock; overloads are unnecessary and dangerous.

[savastyanov]

Fuck these fucking imperialists. These rotten capitalist bastards must feel the full power of Russian nuclear weapons. Let them burn in a fiery hyena of nuclear explosions inflicted by modern Russian nuclear weapons, in particular the Bulava missile, and missiles fired from the Iskander complex, which surpasses all analogues in its characteristics. Forward for a strong Russia led by Putin! Hooray!

[Shiva83483]

Maybe we offended someone in vain, slapping a couple of extra megatons, see how the earth is boiling cheerfully, where the Pentagon used to be ... Crater, in a basalt version? Beauty ... My dear, you didn’t blow the Strategic Missile Forces for an hour? And then the grip is recognizable. although on the other hand, they won’t understand otherwise.

[Kir]

I wholeheartedly support, but, as an alternative, I would suggest Her Highness the Neutron warhead, since She was covered, it means better than a dirty thermonuclear poison, I read somewhere that after him a complete natural restoration was almost 500 years old !!!

[Shiva83483]

A better battalion of our ensigns, after them, to recover, it makes no sense ...

[DAEDALUS]

The Americans are laughing, and only !!! At school the younger brother, the 7th grade, the exercises are the same as in the first three weeks of preparing the seals, plus he goes to the pool, and the trainers are there, which the Americans did not dream of!

[andrey903]

They also have a lot of tactics where they also strain

[redwar6]

Let them train if it helps them

[dentitov]

Some kind of frivolous standards. I wonder how many of these Ovsk warriors would have reached the end of our exam for the maroon beret?

[zavesa01]

In our training, they fought a couple of orders of magnitude stronger and the fleet. Such training was called "drishchevka"

[воронов]

It’s good that they will train hard to run, from whom

[bubalik]

In the training manual for the preparation of KPO VV, only charging was every day for 4 months, approximately similar, except for swimming. It was not considered something special.

[Kaetani]

Especially favorite exercise "Catching butterflies"

[DuraLexSedLex.]

"Marines don't die - they go to hell to regroup" (c) Red Dawn 2013
"God loves the Marines, because the Marines send new enemies to God every day" (c) Full Metal Jacket

These quotes are intended to show American society that there is nobody better than these guys ... I don’t argue they have good training, but here is where and what it is aimed at ...

[Shiva83483]

Yeah, they are awesome ... Without toilet paper, and the orange juice laid under the contract in Korea, neither the marines, nor the swimmers, nor the rest, did not want to attack. What is it for...

[Krapovy32]

So what's so special about them? Invincible or what? Poke around and insolent snouts so grab At the same time they learn what Kuzkina’s mother is.

[Boricello]

I do not know how it is now, but in the Soviet army there were stricter standards. He himself served in the border troops and I remember how much they ran and how they pulled themselves up. I can say that there are more cats (judging by this article). I myself now live in Kazakhstan and saw a report on the joint exercises of the Kazakhstani children's ball and green berets. There were 5 disciplines. 2 technical and 3 physical (including hand-to-hand combat). Amers won the technical ones (shooting and communications), and that’s because of the equipment because the order of magnitude exceeds Kazakh capabilities. But in the physical ....... with a huge margin, ordinary Kazakh conscripts won. And when they showed how thin and pale Cossack, in 1 minute he sent the pumped Negro with a height of 180 cm to the nakout ... it was something. After the fight, the amers refused to continue. Moreover, the Negroid was an officer and instructor. This is me because the Kazakhstan army and soldiers are not the best.

[gladiatorakz]

I didn’t understand with running. Who wrote these numbers? 3,2 km - 8.30? And then, in general, strength: Run 4 miles (at a moderate pace, in 7-8 minutes). 4x1.6 = 6.4 km. Maybe on a moped?
And the rest of the exercises were bewildering.

[SIT]

Quote: gladiatorakz

I didn’t understand with running. Who wrote these numbers? 3,2 km - 8.30? And then, in general, strength: Run 4 miles (at a moderate pace, in 7-8 minutes). 4x1.6 = 6.4 km. Maybe on a moped? And the rest of the exercises were bewildering.

This is indicated time per mile. 7 minutes 1.6km is 4min22sec 1km. It’s quite a warm-up run.

[gladiatorakz]

Quote: SIT

This is indicated time per mile. 7 minutes 1.6km is 4min22sec 1km. It’s quite a warm-up run.

Treshka 13.06. These are specialists !!! Do not run away and do not catch up !!! My company with youngsters ran into 11. And after 2 months, even more so.

[Hleb]

for example, a graph of 5 km. On the left are the very numbers that are indicated in the article (pace) and cause misunderstanding, and on the right the time with which the distance has been traveled. Depending on the pace, the time also changes. At 8:30, this is about a kilometer run at a speed of 5,5 minutes. the load is on. normal

[SlavaP]

It’s funny in some places, of course ... but you shouldn’t repeat the mistakes of the past when you planned to throw all your hats on (maybe not enough for everyone). In my opinion, any system will be effective - only if you take it seriously and start with your brains. I prefer the hand-to-hand combat manual technique (1992g Zakharov-Karasev-Safonov), although I use others as well.

[andrey903]

In SOBR, the standards are 16 pull-ups, 60 push-ups, 60 presses on the floor, 60 emphasis sitting, emphasis lying and 60 jumping out of a sitting position. All this without a break for rest. Cross 5 km in 23 minutes and so; Once a year it is only physical training. A trip of at least 3 months per year

[Forest]

Better to go to "hand-to-hand" or boxing, almost all of these exercises will be obtained at the end of the workout)

[Yen]

Quote: SIT

Quote: Yen

And the fighter who correctly assessed the situation does not wake up to enter into the so-called "wrestling contact with the enemy." And just at arm's length it will work, or even leave.

Do not work only with each other. Ask to pair someone from the ARB or combat sambo, or better, a freestyle wrestler who went to the mixfight. Passage to the legs, passage to the body 0.5 sec, or even less. So try for this time to stop at an outstretched arm a puck weighing 100 kilos and without a neck because the ears immediately grow from the shoulders. Just a blow to the head with such neck muscles does not stop him.

I agreed with the wrestlers, and more than once. And in sparring and on the street. The thing is, the wrestlers have a good reaction, yes, but don’t forget that I’m not Alesha from the first intersection and have been fighting for 4 years. If the opponent is big, why I’ll stop him with his foot and take his entire blow on himself. We’ll leave the line of attack and counterattack. You try to make the opponent’s legs pass and he’ll just sideways, you will be brought forward by force. Break the form, lose your balance, and they’ll finish you off .And if it’s also in real battle, then the wrestler having hung on himself 25-30 kg of amuns I won’t get up at all, I won’t even have to beat. I don’t have anything against the wrestlers, and there are many friends of the wrestlers, just for me the hand-fighting is more effective, energy-efficient, I have proved it to my comrades more than once. At the same sparings. Well, even if the wrestler made a passage to the legs, that is, a special receiver such that you can get out. Even if there’s a coffin there. With sambo wrestlers. Only ordinary, nothing so guys. There really is nothing to say. With judo fighters, these are their eternal grabs for their clothes and let them down. They then avisima for all 100.

At the expense of the ARB, well, duck, I’m doing this myself :) Well, as it were, to be more precise, in general, the elements of the Kadachnikiy, the ARB itself as such, work on the Ryabko system.

What I want to say, wrestling and other sports are good, they strengthen the body, health. But in a real fight, when you have a helmet, bronik, an automatic rifle on your neck, you don’t get out. Well let a wrestler take one of two opponents, and then what ? And then there will be no more forces. A karateka with all this ammunition will not wave his legs, and he won’t wave his hands for long. And so on. Hand-to-hand combat is exactly what you need in combat conditions, you don’t waste strength on fighting with the enemy, you work it out, at the expense of it yourself, well, blow somewhere. We are in training shock equipment the same Abatymaemu.A care, attack, we bring the internal blows to automatism. Yes, I honestly didn’t check it myself, but somehow I’ll try the berets (I always go to them) to go straight to the wrestler’s watch, when he will fly at my feet at full speed, or a knee. I don’t think that a nose broken in whispers and broken upper teeth will not cause confusion from pain for at least 1 - 2 seconds, it’s enough for me to go once more so that the enemy doesn’t get up. all the same, it will fly into me, but oh well, all the same, there are two seconds left. one hit in the upper part of nosa.Dumayu you know what will happen.

[Shiva83483]

As Gromov said, the best hand-to-hand combat at 100 meters is a Kalashnikov assault rifle ... with double ammunition, and preferably triple ...

[Igor]

Good day to all!
How many approaches are needed and with what weights, Who is stronger than seals or "GRU conscripts"
In my opinion, all this is Nonsense!

Practice - This is the criterion of truth. How many approaches did you personally make and with what weight ?!
The essence of the article "To complete a combat mission you need to be strong" (and not only physically)
Cats - (they are our opponents) - they are getting ready, they are becoming stronger !!
The question is, what about preparation? Are you ready to complete a combat mission now?
What are you doing to be ready?

I wish everyone to become stronger and even more ready for a potential meeting with these cats ..

[washi]

Lord comrades. Who criticizes We call them critins. There is an NFP. At least reach for it.
There are Asians. Small, thin. But they beat, they beat, and will beat (Vietnam, Laos, Korea, the Philippines, Japan)
They defended their homeland

[We did not]

"Running 6 miles (fast-moderate in 7-8 minutes)" * 10 km in 8 minutes, are we crazy or can't count ?!
"Running 3 miles (at a fast pace, in 6-7 minutes)"

Is that what you need to smoke to run like that ?! , experts gathered ... The numbers just like that some deer painted, and all were led. And what is this load - swimming 200-500 meters ?! Vacation at the resort with chika ?! Still, beach volleyball would be written. Is it really not clear that the article is a cheap scam ?!