Special forces are called "special" because they must be different from ordinary combatants. This is manifested in having a strong personality, not afraid of sacrifice, and the spirit of brave fighting, extraordinary perseverance and endurance, and outstanding fighting skills. All of this requires years of hard training to cast.

Outstanding physical fitness is a basic quality that special forces must possess and an important part of their combat effectiveness. Because the special forces have to compete with the enemy for strength and endurance in many harsh environments, they do not have good physical fitness, not to mention successfully completing the mission, I am afraid that even self-protection is a problem. Because of this, physical training has become an important part of the selection and daily training of special forces.

The main content of physical training is military sports and special psychological training. The basic items of physical training of special forces in various countries around the world are usually divided into track and field, ball games, swimming, gymnastics and obstacle crossing.

The athletics training program of the special forces mainly refers to running. In most special forces, running is the main activity to develop physical endurance. These trainings include early morning training, boot running, weightless running, weight-bearing running, light running, obstacle running, etc. In the offensive course training, it is also necessary to carry a rifle or the necessary items of military equipment and a full set of equipment to run with weights.

For training purposes, the amount of time a special forces spends running is more important than the distance they cover, and of course, the two are closely related.

The U.S. Navy SEALs' recommended running program is 16 weeks. The first phase is divided into 9 weeks, and the second phase is divided into 7 weeks.

Stage 1: Week 1, Monday 3 km, Tuesday off, Wednesday 3 km, Thursday off, Friday 3 km, Saturday and Sunday off, week 2 and week 1 training time and distance are the same, week 3 do nothing, complete rest for a whole week, week 4 starts, 5 km run, training time is the same as Monday and Tuesday, week 5, Monday 3 km, Tuesday 5 km, Wednesday off, Thursday 6 km, Friday 3 km. Closed on Saturdays and Sundays. The training time and distance are the same for week 6 and week 5, and the training time and distance are the same for week 7, 8 and 9 weeks, 6 km on Monday, 6 km on Tuesday, rest on Wednesday, 8 km on Thursday, 5 km on Friday, and rest on Saturday and Sunday.

Stage 2: The training time and distance are the same every two weeks. 1st and 2nd week, 5 km on Monday, 8 km on Tuesday, rest on Wednesday, 6 km on Thursday, 8 km on Friday, 3 km on Saturday, rest on Sunday, 3rd and fourth week, 6 km on Monday, 8 km on Tuesday, rest on Wednesday, 10 km on Thursday, 6 km on Friday, 5 km on Saturday, rest on Sunday, 5th and sixth weeks, 8 km on Monday, 8 km on Tuesday. Rest on Wednesday, 10km on Thursday, 6km on Friday, 6km on Saturday and rest on Sunday, and every day of the seventh week is 10km except for Wednesday and Sunday.

It's no secret that swimming is comparable to running when it comes to developing all-round muscles. Swimming also has some advantages over running, as water provides support for the body, so the injuries and injuries that some runners often suffer are not a problem for swimmers.

After a swimming workout, the body recovers much faster than after a running workout. As a result, swimming is often included in the physical training programs of special forces as an alternative to running. It is also used as an exercise to recover the body after a running training program, especially in the Navy Special Forces.

However, swimming is not a complete replacement for running, and some muscle tissues can only be strengthened by running. For training purposes, breaststroke and freestyle are better swimming styles, with the latter being more difficult than the former due to the need for correct breathing techniques.