Weekly 2-mile ocean swim with fins at SEAL training.Alternative to running for sailors in Navy.Underwater swims: Navy, Coast Guard, Air Force PJ.Combat swimmer stroke (CSS)/freestyle: special ops.Build VO2 max with intervals, speed work, leg stamina through calisthenics, weights and plyometrics.400- to 800-meter sprint with gear: SWAT.300-meter sprint: FBI and Cooper Institute.Beep test (shuttle run with increasing speed over time).The fairly common section includes speed and agility tests, swimming, obstacle courses and ruck marches. 1.5-mile run: Navy, Coast Guard, Air Force, police physical fitness test.1-mile run: Marine initial strength test, service academy.

Used by all special ops, Marines and others.

Elbows touch thighs or knees and shoulders to floor.

Used by Navy, Marine Corps, Air Force, Coast Guard, police, fire and others.

Exert on up, relax on down (use gravity).

Touch elbows to knees and shoulders to floor.

Hands behind head and fingers interlocked.Used by Army, FBI and other law enforcement agencies.For some ideas to stretch and build lower-back balance to support this exercise, check out the lower-back plan. This requires some lower-back strength as well as hip flexor and psoas strength and flexibility. The difference between this exercise and the crunch is the hands are interlocked behind the head and you have to lift your entire back off the floor. There are a few groups who use regular sit-ups as a testing exercise. Touch your chest to someone's fist on the ground to keep an accurate count of full push-ups.Elbows bend 90 degrees in the down position but should be at about 45-degree angles between the torso and shoulder.Proper hand placement: Just outside of shoulder width with fingers pointing forward at a slight outward angle.Learning how to ace a fitness test is required for most groups, but doing sets of countless push-ups usually is required in most indoctrination training programs. Here are some tips for the exercise that has been around for thousands of years. The push-up is the most commonly used exercise in military, law enforcement and firefighter training programs. The first section is the most common section: Push-ups

Army daily dozen exercises