Russian Spetsnaz Training - Cooper Test for Physical Strength and Endurance
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- Опубліковано 7 лют 2025
- Russian Spetsnaz Training physical test includes:
Exercise #1: 10 regular push-ups.
Exercise #2: 10 times - in the plank position - bring your legs to his chest and bring them back.
Exercise #3: abs - lie on your back. Choose one of the following
10 time - rise up your body vertically (90 degree angle) or
10 time - bring your legs over your head or
10 time - folding in - bring together your elbows and your knees
Exercise #4: 10 times - jump from a full squat or 10 squats (5 on each leg, touching the floor with your knee).
Repeat everything 4 times (4 cycles). For the real Spetsnaz test, a soldier under age of 30 should be able to do all 4 cycles within 3 minutes.
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rocking the adidas shoes as always
Bert Idenburg slaviq bois
There not Adidas, there just a generic gym shoe given to russian soldiers since the 80s. They just have 3 stripes, I had a pair when I was out there. They have a line across the stripe after Adidas complained in the 90s.
The adidas shoes style were used for soviet soldier in Afghanistan. I guess it was the chinese version of the shoes. It was confort than soviet boots. Then, the shoes were turned heritage of that days.
I got 3 cycles + push ups done. This is a lot of fun. Workout isnt difficult exercise wise but to have speed within this 3 mins is certainly a challenge
I’m 14 and this was the first day i tried doing this. It really got my weak muscles to work. Even tho i struggled a lot in the last cycle but I'm going to try and do these every day. I suggest it to others to try as well
very good keep it up
How's your progress?
4 years ago and 4 years later is gonna be hella big bro@@MNSTU_Mikhail
🦾🦾💪💪✊️✊️
First workout after retiring 10 years ago. It's not easy! Thank you for sharing! Spasibo and da sovidanya!
I did this a year ago and noticed changes, thanks! Gonna start doing it again
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estoy haciendo a diario estos entrenamientos en casa y me trajo excelentes resultados
If anybody wants the song name: Алиса - Небо Славян (this is karaoke version). Nice training! 👊💪
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Thanks lots I am Russian so yeah
This is going to be my new workout
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So you want to know the Training Plan of your enemy 😂
I've actually been using this test for two weeks as a work out routine doing 10 cycles (100everything - pushups, situps, jumpsquats and etc)
And I can see and feel some gains.
Pretty good to work out using a test like this I think
It has no pulling component. It will lead to imbalances in your body.
I realize I'll need to do this workout and add doing pull ups the way Sonny Puzikas correctly explained how to do them. As well as walking and jogging. It's awesome!
Fuck tah freaking yoga an that pro gym vidieos this is the holy grial
@@goat9199 true. Had to drop this exercise long ago because shoulders weren't being worked out enough
@@zhorazavodskoy6622 is it causing injury for you ? what if we add some new moves or position, is it dangerous ?
Its looks easy but dude , this was insane , make your body over fatique , thats why they only did minimum reps..
I cannot say for sure that the guys in this video are or were only doing the minimum. Nor can I say if they stayed with it or dropped out of training. All I do know is that accomplishing anything I do is going to take time. I will achieve results as long as I continue doing these as well as other stretching, aerobic/cardio and calasthenics exercises. This battle challenge I'm in the process of accomplishing against myself is on!!
Vanjoker Gaming yea I did this once and could barely bend down to get something I dropped because of how much I was fatigued
Failed to mention that that these 4 round Cooper normally done at the beginning and before the end of main physical or shooting range exercise routines, which also include random 3-5 km sprint.
A 3-5 km sprint????
Are you serious? 😮
Great warmup
Im doing this everyday lol, my body feels good
It's an extremely advanced workout. If you are really telling the truth about doing this workout every day...post video of yourself doing this extremely advanced workout on UA-cam or Facebook or Instagram.
@gman57op It is going to and WILL take me time to get myself into the same level of physical conditioning that is demonstrated in this video clip of the Spetsnaz Cooper Test workout. It's EXTREMELY CHALLENGING for me to work towards, then accomplish..and 100% worthwhile for me to do!!!
Still doing it?
@@mostsacredangel HELL YEAH!!! I just did 20 slow rep push-ups! THAT'S 😎🌹🌈🌹🌺💐👍👍👍
Definitely challenging!!
I WON!!
😀😊
@@jenniferdana5665 hey you did 20 push ups or 20 rotation of spetsnaz exercise? if it was pushups I gotta tell ya you're getting strong, I barely do 12 pushups..
One hell of exercise routine.
Holy Shit...no wonder they are Spetznaz
These guys in the video did 4x5 reps each, I did 2x10 reps each so the total amount of exercise reps is the same, I did it in 2 minutes 34 seconds, I actually wanted to do it 4 times in 3 minutes it says in the video but I can't I'm not fit enough. To actually do this in given times and reps it would take a great fitness level, its HIIT exercise, one trainer told me once to not train HIIT more than 3 times a week and to change up the exercises ...
Me vas a dar tu like si estás aquí por Vuadym xd
Vuuamoos
Si jajajajaja
For the first time full cycle took me 4:44 so there is a loot of work to do. 💪
I did two sets, took a couple minute break then the next two. Coming from zero I don't think it's too bad. Hope I will see some improvement with continuation :)
3/1 today! Slightly more endurance even though my muscles were more sore. Nice :)
how is it going sir? 😎
@ lost motivation x_x i am going to therapy now though, maybe time to pick it back up, thank you for bringing me back >:)
@wiredmind maybe? no! for sure! lets fckng go!!!
Hi, I tried to attempt all of these exercises. Unfortunately, I have some issues with push-ups = 10 in a row maximum (after that, my muscles are way too weak). Have you got some tips for females to improve their push-ups ?
Start with 5 repetititions and go gradually to 6, 7 etc. until 10. It takes time and dedication, don't give up!
do it faster,
Do your maximum pushups then find something to lean on like a window or a bench and put your arms on it and do it from standing, do also your maximum, I do for example 40 push ups normally, then 10-15 on a window, because the second ones are easy but still burn a lot after you do your maximum, also do them trough out the day when ever you have a spare moment and over time you will improve.
Good training
Super
Thank you for watching our videos and sharing your comments. Check out our instructional DVDs: www.russiancombat.com/self-defense-training
@@SystemaSpetsnaz spasiba
Thank you Russia
Vuaaaamosss
Buff Academy
VUUUAAAMOS
El Vuadym
VVVUUUAAMMOOSSSSS
3 minutes?! It took me 2 minutes to do the 10 push ups how for all these???
Soy de 🇵🇷 asepto el reto que tengo que hacer viajar a russia?
I got it. Where do I go for my red beret? :3
between 4-7 cyclos is a good idea? I am 16 years old I have a very regular condition (nothing special) but I want to enter the armed forces of my country is a good idea to start?
No women and no fun? :/ Do something that gives you more.
Yes this would help. But, you should go beyond this training. As in do more then you see in the video. As far as reps. All these exercises will help you. But, I would push yourself. To where your doing at least fifty fist push-ups. Every single set. Then you will be slightly ahead. And everything will be easier. You may even end up ahead your class. And be trained for something special. They take the fact you do better as your more motivated. Even though they have no idea your better conditioned. Than everyone else. It's a win win situation. I've never served but know full well what it takes. I have trained for the last year's. The LINE marine corp hand to hand combat system. And there newly formed MCMAP system. There is no easy work outs unless you've conditioned before hand. If you try to dive in. You will fail and become so discouraged. You will want to quit. So, it's best to get a head start. I'm not use to fist push ups. But, they strengthen your knuckles and wrists. Which will avoid injury. It's crazy to me that regular push ups. Can cause wrist ligament and muscle damage.
Joshua Hardy just being excellent at cardio and endurance is the secret to military training imo
@@Fiskie666 why?
@@alwaysready6017 thanks men
nice, if u do push ups variations as well
Total de repeticiones de estos asombrosos soldados: 0
nice man.
Jesus,all 4 in 3 min? Dam
Lo intentaré
I’m an age between 10-15 , I just don’t want to give away my age , and I can do all of this which means I have passed partly of the starter pack training , but to fully qualify for the elite force I would have to undergo serious battle tack tick training and some things which I may have never experienced ! So these steps to the elite team is like a walk in the park ! I am happy that I can at least take on this part of there training though !
Raeesah Kazi I don’t want to upset you cyka but this is not training blyat this is preparation for actual training where only out of 100% 5 pass sorry for destroying your dreams blyat
ur deffo 10
So what?
A dog is able to easily outrun you, bite onto and attack you, w/the ability to stop you in seconds.
How do you feel about rescuing, helping and saving the life of a neighbor? If you would not do that...think about what you would really be doing and behaving like. Do you really want to be the kind of person who would allow a neighbor to physically die because you lacked the compassion to help the person to live and save their life? Lots of people talk about respecting life. Others live their lives in such a way do that they are able to help others and save lives. Which do you aspire to be?
Easy easy
This is awesome
strong push up
5x or 10x..?
What does "systema" your channel name means?
As i know, it's the name of their martial art.
@@TanNguyen-tf1kd oh ok, 2 years ago but systema is a toothpaste brand that's why I thought so.
Bad form in the entire test. the instructor there should rethink about his teaching methods
Like si vienes por Vadym
This is how men are made
Though it looks easy but it's not..
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1:55 💀💀
Why do they only do each exercise 5 times per cycle?
Do 3 exercises as much as you can in 20 min.. And just keep cycling through them....
It will build muscle and stamina like crazy.
I like russia.because russia supported us 1971 to our freedom.i from bangladesh.
🇮🇳❤️🇧🇩❤️🇫🇷
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что это было)))) особенно в зеленом комуфляже
Nice spartans
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Vuamos:v
Doesn’t seem very hard🤷♂️
if i pass these then i can be a spetsnaz now? man im 15 and i can do all that
Shit
+FLYINGTANKS damn son sign me up, that's as relaxing as a stroll in the park.
emilko62 lol
Earl Kent Sucalit u do 4 exercises thats consider 1 round. U must do at least 7 rounds non stop 10if u can. Btw this was developed by US Cooper guy.
YES, you're hired.
We've been waiting for you to show up and have already listed you as AWOL since you didn't meet the deadline.
I see a lot of adidas lmao
In my mind, it's doable.
Это просто ужас
US Navi Seal more best of the best than rusian spetnas
QUE IDIOTEZ QUE ES TOOOODO ESTO JJAJAJAJJAJAJAJA
Support Gay rights,,the human thing to do,,religious fools ,,don't let them fool you
Im suprised Im 12 and I can do this everyday...
Krab stop waffling
do a vid then little boy :)
Post a video clip of yourself doing this training workout.
:)
Russian Special Operations > American Special Operations
Soft