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E Squadron 21 SAS
Physical Standards Required
A brief outline of the physical standards required on the initial phases of induction and aptitude.
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Fitness Required - There is little doubt that the fitness you require to successfully pass aptitude is much higher than that normally required through the remainder of the Armed Forces.
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Amongst the many myths that surround UKSF(R), one of the most flawed in that UKSF(R) are manned entirely by a particular brand of individual, capable of "superhuman" feats of endurance.
Many individuals mistakenly believe that the level of fitness required is far beyond their capability.
How do you get yourself fit? - So how does a civilian with no previous experience, soldier, sailor or airman and more to the point, how do you get yourself fit enough to pass the course? When should you start? What training regime will best suit you and how hard should you train?
These questions are familiar to those that have previously attended selection and it's a fair bet that each one would answer differently.
Why? Well, it's because of the human factor. It's because we are all different and everyone begins his training for selection from a different start point and level of fitness. Everyone has very different levels of response to training and the gains each will achieve from whatever training regime
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embarked upon.
Induction Periods - During the Recruit Selection and Induction process volunteers will be required to complete a risk reduction run and a number of other physical selection standards such as dynamic and static lifts, sit ups, press ups and a load carrying exercise (jerry can carry) to determine the volunteers physical fitness status.
The risk reduction run is a 1.5 mile (2.4 km), carried out in running equipment and should be completed in 9.5 to 10.5 minutes. Volunteers will be given further advice on
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individual training programmes and as time is of the essence, responsibility for physical development rests with the individual.
Build-up Phase - The weekend training periods of aptitude are devoted to physical training, loaded marches and progressive navigation exercises.
There is no pass or fail criteria during this period with the exception of the Basic Combat Fitness Test - Infantry BCFT(I) and a 24 kilometer loaded march which you must successfully complete in the time set to be allowed to continue.
This demonstrates a level of fitness that you must possess to have a realistic chance of success and is a safety requirement that must be passed before allowing you to march individually on the hills.
The final week, "Test Week" by virtue on its name, is the crux of the aptitude phase and a pass or fail criteria is rigorously implemented.
Although the "Threshold Test", the BCFT(I) is the minimum requirement to start the aptitude phase and is conducted on weekend 1, it gives you little indication of what is to come. It would be foolhardy not to take your preparation beyond this elementary requirement.
BCFT(I) - An 8-mile march with equipment and weapon should pose no problem for you, least of all if you are contemplating service with UKSF(R).
Almost all of the personnel failing at this early stage generally appear not to have considered marching speed, carrying a load and wearing combat boots.
Your level of fitness will count for nothing if your equipment is poorly fitted, your boots uncomfortable and if you are unaccustomed to carrying a bergan at a brisk marching pace.
Poor preparation at this stage inevitably results in muscle injuries, painful blisters and bergan burns (caused by friction), all of which will impede or prevent your subsequent progress on the course.
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Equipment husbandry and foot care are essential in these early stages - Those with no previous military experience need not be concerned at this time as you will receive training and instruction on clothing and equipment.
Loaded March - Is the traverse of a relatively high (in excess of 600-metres above sea level!) mountain feature.
The march is pace led by Directing Staff (DS) and the
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time allowed to complete depends upon the weather conditions - If you maintain the pace set by the DS, navigation will not be an issue. You will however, have to be capable of sustaining a brisk pace.
As a guide, you will be expected to march a distance of 24 km in roughly 4 hours carrying a rifle and equipment weighing 20 kg, Food and water are always in addition to this.
Once again we find that many volunteers underestimate this stage - Good preparation guarantees success, as it does with the remainder of selection.
Swimming Test - This will be conducted between the first and third aptitude weekend. You should be aware that swimming is an essential skill for the Special Forces soldier, who will often be required to swim confidently in deep open water and arrive at the destination ready to conduct operations.
The UKSF(R) swimming test is mandatory and reflects the basic patrol requirements that must be successfully completed - It is conducted in the swimming pool and calls for:
- A 10-metre "high" water entry followed by
- 9 minutes treading water followed by
- A 500-metre swim wearing uniform using crawl or breast stroke
- A 10-metre underwater swim and
- The retrieval of a submerged object
The standard is not unobtainable and the test should prove to be no problems for you when you come on selection, unfortunately however, some hopeful and extremely fit volunteers fail at this stage.
By following the advice in the suggested swimming training programmes you should commence selection at a level of swimming proficiency far beyond the minimum requirement.
"Test Week" - During "Test Week" you will conduct a series of navigational exercises, over arduous terrain with the distances and equipment you carry increasing in weight over the course of the week. The various routes will take you over harsh, mountainous terrain and the daily distance will increase to 64 km on the final exercise.
We are looking to see if you have the necessary resolve to push yourself and it will require huge amounts of determination and stamina, fighting against both the clock and the elements. Your progress will be carefully monitored and you must achieve the minimum time specified by the Directing Staff.
"Prepare for Success" - We do not support or recommend commercial physical development programmes or literature: Our advice is to attend the briefing day and be briefed by those that have passed the course, hear how they achieved it, what training programme suited them and what timeframe is required. Based on this advice you will be better prepared and at the correct level of fitness to progress through the course.
We are not permitted to publish a full training programme, however this will be made available on the Briefing and Induction day.
Click Here to return to the initial page for E Squadron 21 SAS.
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