Special Forces Standards
The road to becoming a Green Beret in the US Army is a long and arduous one. And the first step on the path to Special Forces Assessment and Selection (SFAS) is passing the modified Army Physical Fitness Test (APFT), which includes a 2-mile run, push ups, sit ups and pull-ups.
Minimum Scores:
Push Up – 57
Sit Up – 66
2 Mile Run – 14:24
Pull Up – 6
But keep in mind, the scores above are simply the minimums to earn an 18X contract and attend SFAS. We recommend candidates hit the following scores prior to joining.
Recommended Scores:
Push Up – 100
Sit Up – 80
2 Mile Run – 12:00
Pull Up – 20
The Problem with Calisthenics
All too often, candidates look at the entrance requirements to become a Green Beret and immediately jump into a high-volume, high-rep calisthenics program. Initially, doing hundreds of push-ups, sit-ups, and pull-ups will lead to improved efficiency, better movement patterns, and more reps during max effort sets. But after several weeks, they immediately hit a wall. The problem is that the improvements and adaptations are almost entirely neuromuscular.
To see sustained improvement in calisthenics numbers requires a base of muscle mass and strength. This doesn’t mean candidates need to look like bodybuilders or lift as much as a powerlifter, but it does mean that hitting 80 push-ups will feel easier for someone who can bench press 225lbs than someone who can only bench press their bodyweight. If a candidate increases his max strength by 20% on a weighted push up or pull up, the relative effort required on bodyweight movements will also go down.
The problem with programs that only include calisthenics and neglect weighted variations is the opportunity cost. Every hour a candidate spends on calisthenics is an hour he could have been building strength in squats, deadlifts, presses, and weighted pull-ups. A candidate who trains in weight lifting and calisthenics for six months will be stronger, more resilient, and have better calisthenics scores than a candidate who only trains in calisthenics for six months.
Do calisthenics even matter?
After hitting the minimum scores and passing the APFT, calisthenics scores are not a predictor of success at SFAS. As outlined in a previous article, rucking is the greatest predictor of success at SFAS. For this reason, it’s important for candidates to train both for what it takes to get to selection (the APFT is a requirement for enlistment and SFAS) and what will make a difference at selection (rucking, grip strength, running).
Candidates farther out from selection should focus on general skills such as strength and strength endurance through concurrent weight lifting and calisthenics which will carry over to running, rucking, and grip strength, rather than hyper-focusing on bodyweight calisthenics which have little carryover into other movement patterns and exercises.
Weighted Exercises
The best way to improve push ups, pull ups, and sit ups for SFAS is to build strength in heavy, compound movements such as the ones below, alongside a few circuit workouts each week.
Push Ups
- Bench Press Variations – Flat Bench Press, Close Grip Bench Press
- Overhead Press Variations – Standing Overhead Press, Seated Overhead Press
- Weighted Push Up Variations – Weighted Push Up (varying hand widths and positions)
Pull Ups
- Row Variations – BB Row (supinated, pronated), Pendlay Row, Krock Row, DB Row
- Weighted Pull Up Variations – Weighted Pull Up (pronated, supinated, neutral grips)
Sit Ups
- Decline Sit Ups – weighted and unweighted
- Hanging Leg Raises and Tucks – weighted and unweighted
- Planks – weighted and unweighted
- V Ups – weighted and unweighted
For a sample weight lifting program for SFAS, check out the article here.
Calisthenic Plan For Special Forces
In addition to weight lifting, candidates should perform one to two calisthenics circuits per week to maintain their performance. To improve performance, candidates should perform two to four circuits per week. The sample circuit workout above includes four exercises – a vertical pull to train the back and grip, a forearm or weighted carry exercise to train grip, a time limited horizontal push to train the push up, and an abdominal exercise to train the sit up.
Candidates will start by completing a max effort set of pull ups or chin ups which will fatigue the back and forearms. Next, candidates will either complete a farmer carry or wrist roller to further exhaust the forearms. In the next exercise, candidates will complete as many perfect push ups as possible in the time duration (chest to floor and full extension). Finally, candidates will complete a set of leg raises or decline sit ups. While each exercise is max effort, a starting rest interval of two minutes between exercises allows for ample recovery time, and three sets is short enough to complete the workout in thirty minutes.
We recommend candidates who are six months or more out from selection perform calisthenic circuits once per week immediately following a strength training session. Rest time between exercises should start at two minutes and three rounds should be completed.
As candidates come closer to selection, they should perform the circuits as standalone workouts to ensure they are not fatigued immediately following squat, deadlifts, or weighted pull ups from the strength workout. Additionally, candidates should slowly increase the number of sets, increase the time duration of push ups, and decrease the rest intervals.
Conclusion
So, what’s the problem with a high-volume, calisthenics program? In fact, nothing is wrong with high-volume calisthenics. We actually recommend candidates bump their calisthenics circuits up to three times per week (in addition to weight lifting) in the six weeks leading up to OSUT or SFAS to improve neuromuscular efficiency and peak APFT scores. But outside of the six weeks leading up to selection or shipping for OSUT, candidates should focus on training all modalities of fitness in preparation for SFAS. Candidates who specialize only in unloaded bodyweight exercises are in a for a rude awakening at SFAS.
Read More
How Important is Rucking for SFAS?
How to Join Special Forces as a Civilian
Resources to Train for Special Forces