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How to Train for Army Special Forces (Green Berets)

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The Army's Special Forces unit, also known as the Green Berets, is an "elite, multi-purpose force for high priority operational targets of strategic importance," according to Military.com. Members of the Green Berets are "seasoned professionals" who have undergone extensive training to be part of the Special Forces unit. According to Military.com, those who want to be accepted into the Green Berets must pass the Special Forces Assessment and Selection Course. Space in this course is highly competitive, and eligible applicants must first attain minimum scores of 260 in the Army's general physical fitness test to qualify for a chance at course acceptance. Military.com points out that only meeting the minimum score will not guarantee you a spot in the Special Forces course. Those who pass the Special Forces course are moved on to the more advanced Q Course, which lasts between six months to one year and demands even more physical prowess. Those who pass the Q Course are then inducted into the Green Berets.

Train to run a mile in under seven minutes. Depending on your current workout regimen and health, this time may take practice to master, but Green Berets are in excellent physical shape and are often expected to be able to run for miles with heavy equipment strapped on them. Military.com recommends training to run two consecutive miles in 12 to 14 minutes. In order to accomplish this, Military.com suggests running three to five miles per day as fast as you can for four to five days per week. To increase your training, carry a 30- to 50-lb load while marching five to 15 miles at a fast walking pace twice per week.

Swim two to three days per week for 1,000 to 2,000 meters each day. If you are out of shape and unable to swim this far, slowly work up to this distance until it feels natural. To increase your workout and endurance, swim wearing your camouflage uniform and military boots for 100 meters. Always swim with a partner to avoid a dangerous situation that could result in drowning.

Incorporate general physical training into your weekly workout routine. The military counts push-ups, sit-ups and pull-ups in its physical training regimen. According to Military.com, you should be able to do seven to 10 sets of 75 to 100 pull-ups, 10 to 15 sets of 200 to 300 push-ups, and five to 10 sets of 200 to 300 sit-ups. Also, if at first you cannot do a full pull-up, Military.com recommends doing a negative, or half pull-up, first and working your way toward a full pull-up once your arms are used to supporting your weight.


Do not overexert yourself if you have an injury. Training is intended as practice to make you better over time.