Physical Fitness Requirements from the Russian Spetsnaz

Russian Spetsnaz Physical Fitness Test

Picture by SNAGr on Adobe Stock

Spetsnaz, which is the term for all special forces in Russia, is known around the world. There are various units, such as "Spetsgruppa "A", "Spetsgruppa "V" and Gru. Gru are taught to move silently and to kill silently. They are considered the most combat-ready unit of the Army and are mainly in charge of counterintelligence and counterterrorism.

Motto: "Any Mission, Any Time, Any Place"

Established in: "1949"

Creed:
“I, solemnly swear allegiance to my Fatherland - Russia. I swear to honor the Constitution of the Russian Federation, strictly comply with the requirements of military regulations and orders of commanders. I swear to fulfill my military duty with dignity, courageously defend the freedom, independence, and constitution of Russia, the people, and the Fatherland.”

Chart Standards P.F.T. спецназ

#	Exercises	Pass	Good	Great	Gold
1.1.	3000 Meter Run	12:00 min	11:40 min	11:20 min	11:00 min
1.2.	100 Meter Run	13:00 sec	12:30 sec	12:00 sec	11:45 sec
1.3.	10x10 M Suicides	26:00 sec	25:00 sec	24:00 sec	23:00 sec
2	Pullups	+ 20 reps	+ 23 reps	+ 26 reps	+ 28 reps
3	Dips	+ 30 reps	+ 35 reps	+ 40 reps	+ 45 reps
4	Full leg raises	+ 12 reps	+ 15 reps	+ 18 reps	+ 20 reps
5	Pushups	+ 60 reps	+ 65 reps	+ 70 reps	+ 75 reps
6	Benchpress BW	+ 10 reps	+ 12 reps	+ 15 reps	+ 18 reps
7	Fight	Hand 2 Hand Combat. Pass or Fail.

Pre-Selection Gru Spetsnaz

Soldiers are usually younger than 28 years old when they join Selection. Usually, they are at least 175 cm tall (5ft 9). To be able to join the unit, one will be handpicked instead of applying. Therefore you already need to have a record of high physical skills and be a standout. This test involves 7 different exercises, which have to be completed in the listed order. Some of the units, only focus on the 3000-meter sprint, the Pullups, and the Dips. They then have to face most likely an instructor, who is bigger than the candidate and stronger than the candidate, who will beat the candidate just to test the determination of the candidate. Furthermore, before being allowed into pre-selection, candidates will be also evaluated by psychologists, be screened by doctors, and have to take lie detector tests.

Physical Requirements and Information from other units

For General Fitness information and MsigWarrior Blog, click here
Delta Force	K.S.K.	JW Grom
JakDo	GRUMEC	Para SF
DevGru	SAS	Kampfschwimmer
Bordo Bereliler	Recces	Commando Marine
GIGN	GSG 9	BOPE
All other available units, click here

Selection Spetsnaz

Every 6 months is selection and selection lasts 6 months. Candidates during selection usually train 20 hours a day and sleep 4. Their day starts at 6 in the AM. Every day consists of jogging, calisthenics, and weightlifting, tactical training, hand to hand combat. To weed out the individuals not made for this unit they will be tested under harsh conditions. This is to test their determination. If they fail to show the strength of character and iron will, they will be dropped from the course. Most Gru-Spetsnaz Operators will earn their Master Sportsman Badge during their tenure in Spetsnaz.

Spetsnaz Fitness Test Video

Training Gru Spetsnaz

Candidates will be sent into the forest for 7-8 days without food, and staff maintains to keep them from sleeping, as they will rotate, again to weed out those individuals not made for this unit. 50% will not make this test. One of the main tests is a 10 km run with 50 kg ruck in 1 hour. They learn how to properly breathe while running to improve efficiency during training. During Training, you have to also face a big rat, that will be cornered and gets aggressive as it cannot go anywhere. The soldier is tasked to kill the rat with his bare hands by most likely strangling it. On the weekend Gru Spetsnaz Operators take on a 40 km run. Gru Soldiers are also taught the art of cleanliness. Spetsnaz soldiers need to stay clean, as it improves efficiency. It does not benefit the soldier to get sick. Candidates will shoot on the run, and in the jump, and lying down, and sitting, and standing.

Spetsnaz Fitness Test

Characteristics of a Spetsnaz Operator

1. Determination, 2. Mental Resiliency, 3. Aggression. 4. Stress-Resistant. 5. Analytical Mindset. 6. Quick-Decision Making.

Hand 2 Hand Fight - Spetsnaz Operator

Hand to Hand combat, everything is allowed but punching and kicking into the groin. The goal behind the training is to turn the soldier into a machine. First, you should not be afraid to kill the enemy. Secondly, you should not be afraid to fight back just out of principle. Thirdly, you need to be able to fight not only with your hands and feet but also with all the improvised means, meaning bottles, objects, whatever can be found. Candidate and Soldiers take bleeding and broken bones into account.