The unique opportunity of being accepted as an Army Ranger or a Navy Seal is a great honor. The most elite individuals are hand – picked from a large pool of applicants. Following the initial selection process, knowledge, skills, and abilities are tested. There are certain physical activities that recruits must be able to achieve. The applicants must be committed to training upwards of five days a week, and able to perform all activities. Physical strength and mental endurance are required. It is necessary to be able to problem solve and respond without hesitation while under stress.
In order to become a Navy Seal, each applicant must be able to swim 500 yards. They need to be able to swim this length without fail. They can, however, personally select for themselves which swim style will be used during the activity. Swimming is a useful technique in teaching the applicant how to engage their core muscle group in a strong way. It is done while staying focused while also being able to maintain a relaxed mindset. Swimming long distances strengthens the body overall. It also has the capability of strengthening the mind, which is equally important for an applicant to have during and beyond training.
To be accepted, the applicant must be able to complete no less than 49 push – ups in 2 minutes. If the recruit is looking to go beyond the average mark, they should ultimately strive to achieve 80 push – ups within 2 minutes. Performing a specified amount of push – ups will ultimately strengthen the shoulders, pecs, and neck when done in the correct position. They serve to strengthen the upper body core and improve posture to avoid future injury.
The next athletic component is being able to complete a minimum of 59 sit-ups within a 2 – minute time-frame without fail. Each intricate sit – up is done in proper form with a strong posture through the upper torso. To reach for maximum results, they strive to do 80 sit – ups in a 2 – minute time-frame. Sit – ups serve to strengthen the abdominal muscles, the front of the thighs, and the quadriceps as well. These are core movements used when training to climb over barriers or up ropes. It’s possible that the Army will be phasing this component out due to numerous spinal injuries.
Each applicant must be able to complete a minimum of 6 pull – ups during one session of training. The more accomplished athletes will be able to get 12 completed in one session. To begin, they take the pull – up bar into the palms. The width that their hands are spread apart equal to the shoulders. The palms should be facing away from the body. As the person moves into motion, they should pull them self upward in a slow and steady pace, continuing until their chin reaches over the top of the bar. Then they slowly uncurl their arms back down into a long hanging position to complete the motion. Pull – ups, in continued repetition, will ultimately allow the needed strength to be able to hold heavy artillery or equipment in the field.
5) Endurance Running
Endurance is a very important aspect of combat training. Each applicant must be able to complete a minimum of 1.5 miles running at a brisk speed to become a Navy Seal. If applying for the Army Ranger program, they should be able to run a consistent 2 miles within a given 15:12 – minute time-frame without fail. Being able to perform the exercise within 13 minutes is even better and will be awarded even more points during training. Long distance running is a key component to overall health. It is a measure of performance and a necessary long term commitment for any military person. Long distance running will be a regular component of ongoing military training and is tested on an annual basis.
6) Rangers 5-Mile Run
Each Ranger applicant must be able to successfully complete a 5-mile run with appropriate gear within 40 minutes under any conditions. The top candidates will complete it in 35 minutes. When preparing for distance running, they build up in increments until the optimal levels of performance are achieved. When a person’s endurance is tested, the minimal levels are acknowledged through testing. However, higher marks are awarded when an applicant pushes themselves to perform the task faster than is expected.
7) Rangers 16-Mile Hike
To become an Army Ranger, there is a minimum required 16 – mile hike with a 45 – pound backpack which is to be completed within 5 hours and 20 minutes. Optimally, four to five hours is preferred. Hiking builds strength like the other exercises. It is also a test of mental endurance. Difficulty levels are increased when additional weight is applied to the human body. Pushing the applicant beyond their comfort levels prepares them to excel in any given task.
8) 15 Meter Swim with Gear
For Army Rangers, this is the Pass or Fail test. The applicant must be able to swim for 15 consecutive meters with all appropriate gear. They will be graded on a simple pass or fail basis before they can move forward. Much like any other training, this practice should be built up in appropriate increments. Adding the additional weighted backpack will improve the overall endurance for better performance. As with any of the listed tasks, how the person performs is parallel to their success. That is why it is wise to understand that ranking truly matters. This means in what place they finish the race could ultimately determine whether they make it into the program or not.