Flexibility
Like strength training,
Muscle flexibility is exercised in a planned and progressive manner. Like strength training, muscles first fatigue and then recover with new elongation. In order to achieve the flexibility training effect, there must be sufficient time. It may take several months to reach a desired level. To participate in the selection of special air crews, you should pay more attention to the flexibility of the hip joint training, because it will help your training, running, attack training and swimming test.
Empty combat training
Because more emphasis is placed on weapons in the modern armed forces, many soldiers who came to the special aircrews to participate in the selection have little free-to-air combat training skills. What they have learned is only one point learned during the training of regular troops. Studying martial arts can help you improve your speed, strength and flexibility so that you can perform well in the free-hand combat of close combat. Although there are many alternative forms of martial arts, not all are suitable. Choosing "hard" martial arts - This training emphasizes the use of strength to overcome opponents (karate, taekwondo, kung fu, etc.) - not to choose "soft" martial arts like Aikido, this type of martial arts mainly relies on non-harmful throwing, pushing attacks And defense. The martial arts dedicated to preparing for special airline missions are judo, karate, taekwondo and offensive kung fu. Of course, as an alternative, you can also participate in self-defense training classes that teach practical self-defense techniques, but remember that tricks that distort the other's wrists do not work for aggressive opponents and tenacious opponents that want to kill you. . The special air force training for melee combat teaches some very effective and direct techniques - it is not a martial art, but doing some preparation in advance will help you react quickly in training.
You can find stretching exercises for almost every muscle. A good book and course on yoga can teach you many good techniques. It can also safely help you to exercise your muscles. Be patient with all your flexibility training. You may not feel that you are making progress, but your muscles will grow by a millimetre, unless you have a strain and you have to stop. Also remember to keep breathing during the entire workout because your muscles need oxygen from time to time during these exercises. Find time to exercise every muscle from the neck to the lower body.
endurance
Endurance may be the most important factor in health training and it will be tested in the selection of special air crews. One of the most important ways in endurance training is running. Running is a very natural way of doing things. If you are preparing to participate in the selection of a special airline, you should find a more effective way to improve your endurance instead of just being satisfied with the running distance. Increase the distance every week. Also increase the strength of the terrain and the size of your body. The last factor is particularly important because it is not stated that the 10 mile training run with the equipment can not be carried, but when you come to a special air force and put 36 kg of equipment on you, you find that everything is not expected.
Like other forms of training, running must be systematic. The following types of exercise should be alternated during the weekly training:
Speed ​​running
Find a relatively short distance, about 5-8 kilometers (3-5 miles), and try to complete it as fast as possible (the first few minutes should be relatively smooth to prevent injury). Do this kind of training initially without carrying tasks, then gradually increase the bullet belt and increase the weight during the next few weeks of training. Be careful about timing, and then try to complete further distances in the same time next time. Control your training by time, not distance. This means that your training time will not be shortened when your ability starts to increase. This method also applies to the following running methods.
Running
This method requires you to run as far as possible to run as far as possible, it is difficult to say how many kilometers you recommend to run because it mainly depends on your physical health. But during the first few weeks you should run for 90 minutes and then increase your time as your physical ability improves. In the same way, it is necessary to gradually carry out weight running. (The next chapter will explain in detail how to carry heavy loads correctly during an endurance run.)
Stand squat, try your best from the knee joint, but be careful not to control the armpits. Keep your weight on your legs, not your back. When doing this exercise, you must be slow and focused, and then return to your initial standing posture.
Standing upright is a very effective exercise for exercising the leg, back and shoulder muscles, but be careful to start looking for a weight that you can easily control. Stand upright, place the bar support bar on your shoulders, and keep your legs wide apart.
Endurance running and zip training
Here you begin to exercise like a special airline selection training. Find a terrain change and a challenging mountain road, if possible, have different road surfaces (such as grass, sand, gravel). This type of training generally has to bear weight, and it takes a long time to allow yourself to go as far as possible. This means that you must constantly change between running and brisk walking in order to prevent fatigue. But when you're walking, you shouldn't feel relaxed - you need to quickly advance and swing your arms. Remember what you are facing. This exhausted long-distance training was only a little bit closer to the selection of the special airline mission "Test Week," which was a 60-kilometre (37-mile) walk that straddled the summit of the Brecon Beacons, and this Everything must be completed in 20 hours and carry 25 kg (55 pounds) of burden (plus a gun and bullet belt). In the process, we must use effective orientation and experience various weather conditions.
Each of these three types of training should be performed alternately each week, but remember that the rest of the time must be used to allow the body to recover. For practical running skills, you should follow the following points and methods. Keep your arms and shoulders as relaxed as possible (do not clench your fists) and keep your body in a natural state of motion without compelling yourself to run. Keep your body up while running. Your arms play a very important role in running. The two arms that swing with your legs at equal speed will help your speed and endurance. Keep a steady breath throughout the run. Do not leave your feet too far off the ground. This will relieve pressure on your feet and ankles. The pressure may reach several tons during running.
Running is considered to be the most important endurance training in the selection of special air crews, but there are still some exercises that you need to perform. Basic gymnastics training is very effective in training your stamina and strength, because it can not only improve your endurance but also enhance your strength and flexibility (as long as the gymnastics are designed properly). Swimming is also a very necessary training method, at least it is more gentle than the impact of running and gymnastics on the body. Swimming is part of the selection training for special air crews. You should be able to practice 100-meter speeds with various types of swimming, and there are other more personal exercises such as high platform diving. In addition, you must practice swimming in battle suits and sneakers (but be aware that there must be others around you when doing this exercise).
But when you are preparing for the selection of a special airline, there must be a clear plan in mind. According to the soldiers of the former special air traffic mission, the candidates for too many special air traffic missions simply came to expect them to be good enough and could be flexible. Some people can indeed do it, especially those from strictly trained troops such as the Royal Marines and the Airborne Mission. But most people cannot do it. Therefore, in the weeks before going to Herford, you need to find a gradual improvement plan that includes all of the above factors. To help you, this chapter provides an example of a four-week week plan. Use it as your guide instead of obeying the law, because the initial level between people is very different. But no matter what method you choose, stick with it. The special air crew only accepts those who have strong self-discipline. So if you can't insist on your own training plan, you may not be able to pass the selection of special airline missions. Let's look at how the Sergeant from the 22nd Special Air Service regiment said it (taken here from Adrian Weir's "The Real Special Air Quest"):
“Many people think that we are a bit slow or even embarrassed, because we don’t all shave very short hair, and when we are in the wild we have all kinds of equipment. They only see the different sides of our secrets and forget about us. It is also a military force. We do not do anything about it because it is not necessary: ​​Almost all of the soldiers here are sergeants in their former troops. They know the meaning of it and they also know how to self-discipline without many compulsory disciplines."
(Adrian Will, "The Really Special Air Mission", published by Paine Press, London, 1998.)
Spiritual preparation
As you begin to read the skills needed to prepare for the training of special airline missions, there is one last sentence to say. The mental strength you need in your selection may be as important as physical strength, if not more important. So prepare your mental and physical strength as you prepare. Diligently adhering to your own training plan is also psychological preparation because it encourages self-discipline and independent attitudes, which are all needed in the selection of special air crews. But there are still some specific tasks to be done.
First, make yourself accustomed to making decisions and solving problems under fatigue. This can be practiced in many situations. One of them is to solve logistical problems when the long-distance race is about to end, give them a strict time limit for solving problems, and increase the tension in the process. During the battle, the soldiers of the special airline regiment must make a decision immediately. The more you force yourself to solve the problem, the more your ability to make decisions is like exercising your muscles.
An effective way to avoid hesitation is to use the "Three Rules" of the US Marine Corps. When faced with a problem, the Marines were trained to come up with three solutions, no more and no less, then select one to do. Even if the chosen method is not the best, the result of the action is positive, and the hesitancy of the most deadly weakness in the battle is overcome. Train this method in your daily life until it becomes your second instinct response. There is also the ability to exercise your mental abilities, because each candidate participating in the selection knows that when these tired people come to a concentration point, the science doctors will give them a math problem and ask them to go as soon as possible. solve.
Use your preparation time to improve some of your other skills, such as map recognition and orientation. At the same time, you need to read a lot and learn as much as possible about other skills that will be useful to you in the selection.
Finally, spend some time learning to socialize with others. This is quite a point. Preparing for a selection is very consuming of your energy and will find you have become very lonely. There is no point in the flexibility of thinking. You have to remember that the special airline mission is looking for a friendly and team-working person, not an isolated, health-conscious solitude. Therefore, we must go out and relax regularly. When we have to participate in the selection, we have a fresh alertness.
Freestyle can exercise every muscle in the body. Stretching on both legs, the arms alternately reach forward, dipping down the body like a drip, and lifting the head up and out of the water as the other arm moves forward. Twist your head and shoulders.
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