Russian Spetsnaz Test for Strength Endurance, How to Train

A look at how to train strength endurance for long term sustainable results using a calisthenics test from the Spetsnaz. I go over the test, my preliminary results and then discuss a strategy for training to meet the goal of the test.
Thanks for watching.
#endurance #tacticalfitness #spetsnaz
Shelters:
Plash Palatka
Russian Special Forces Tent Hammock
Russian Special Forces Tent
Ratnik Shelter
-all from Russian Cold Camo www.russiancoldcamo.com
Aqua Quest 10x10 Defender Tarp
Polish Lavvu
French F1 Tent
Jerven Fjellduken Hunter (Norwegian Military multi-use item)
Knives:
Old Hickory Butcher Knife (kephart mod)
Mora HD Carbon
Tops Tom Brown Tracker 1
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Saws:
Silky Gomboy
Bucksaw (no name)
Outdoor Clothing-
Russian Gorka 3 (demi season)
Gorka 3 Fleece A-TACS camo (winter)
Gorka E Summer
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Russian Fur Suit (extreme cold weather)
Ratnik Suit
-all from Russian Cold Camo
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Tactical Kilt - Damn Near Kilt Em
Swiss M70 Jacket
Swiss M70 Pants
-Swiss Alpenflage red dominant camo. Excellent fall camo
Wool Anorak
-self made from wool blankets and lined with fleece
Fire/Combustion:
Fire Plugs (7 minute burn time. Awesome)
-from Bigfoot Bushcraft
bigfoot-bushcr...
Coupon Code for 20% off - ENDURANCE
Sleeping Gear:
Kelty Zero Degree Bag
USGI Field Bag
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Backpacks:
Raid backpack 60-80L
Bober backpack 25L
Savotta Jakaari M 30L
ALICE Medium and Large
French F1
Belgian Mountain Rucksack

[@EnduranceRoom]

All the movements/exercises can be swapped out for easier or harder variations, depending on your level. The key point of the video is to show an approach to training that is sustainable and productive. Most fitness training focuses on work work work, rather than work REST work. The magic happens in the latter. The book Convict Conditioning is an excellent resource for anyone interested in progressive calisthenics.

[@jimf1964]

I little tip for the leg raises, if you want them more efficient. Instead of simply swinging your legs beyond perpendicular to the ground (which does nothing), once they hit perpendicular, keep them there, and raise your hips off the ground while keeping your back flat as possible. This forces your lower abs to raise your legs straight up in the air. You can even do just that motion alone. Leg raises are almost always done wrong, because people focus too much on the legs. It's all about pelvis retroversion. I love body weight exercises now though, and "park routines" are an amazing fitness tool

[@EnduranceRoom]

Right on, Jim! Good points. Not much room for pauses in the test format, but training for sure. I usually don’t do these, rather use hanging variations.

[@tramontane3239]

It was your earlier videos that emphasized fitness that in my mind set you apart from other bushcrafters on youtube. It made you accountable. This is likely your most important video, all things considered. I will give it a try and blend it with my goal of Marine Corp PT test. I layed off in recovery for two years with seriously compromised elbows. At 55 I was still handling 300 lb barbells. Now starting from scratch this video is timely. MY 2cents, with two adjustable weight dumbells, and a garage door pulley and cable, I can hit every muscle, with age related expectations.

[@EnduranceRoom]

Elbows got me awhile back too. Had to lay off pushups especially for awhile. I came across something called voodoo flossing that was really quite incredible. Take a thera-band, one of those long wide fitness rubber bands and tightly wrap the elbow joint and above/below it a few inches. It restricts circulation. With the band on, go through range of motion for 1-2 minutes, opening and closing joint, rotation, circles. It isn’t very pleasant. But it works. Take the band off after working the joint to the point of numbness, tingling. Its like an oil change. It flushes out connective tissues and then floods them with fresh blood. I had problems for months, and started doing this a couple times a day for about two weeks and got my elbows back.

[@opalprestonshirley1700]

Shades of my youth, well done. Wore me out just watching especially the squats. Looking forward to your progress.

[@EnduranceRoom]

Thanks Opal!

[@frh-freerangehuman]

Awesome!! Thanks dude! I originally was lead to your channel because Corporal Kelly mentioned you in one of his earlier videos and he said this dude bends horse shoes lol I had to check out your channel and was an immediate new subscriber Love what you guys do and I love that you occasionally go back to your roots Cheers my friend

[@EnduranceRoom]

Thank you, brother. I was doing a lot of bending when I went to PFS and after Intermediate, I showed them a little. Made an impression lol Have a good one bro

[@craigv6277]

Great video. Appreciate that you're sharing your journey through this process. As an older woodsman/bushcrafter, getting into and staying in good shape is always a challenge. Thanks for the motivation.

[@EnduranceRoom]

Thank you, Craig. Appreciate it.

[@bowdrillaz]

Great training! Love these excersices without weights. Currently I’m into burpees with variations like Iron Wolf does.

[@EnduranceRoom]

Thanks brother! Bodyweight exercises are highly underrated. The book Convict Conditioning is really excellent with an outline for building amazing strength.

[@themodernminuteman2557]

Awesome! I'm gonna give this a go! Thanks for putting it out there.

[@EnduranceRoom]

Thank you! I am testing once a week with the 3 minutes all out, and then training throughout the week, every other day. Some kettlebell and pullups added to the mix.

[@kaustubhx4624]

Great video! I'm 17 years old, fractured my right arm from two places while mountain biking year ago. Arm hasn't been same since but Its good I guess. Looking forward to try this exercise routine out.

[@EnduranceRoom]

It will get better with time. Strength training helps. Calisthenics like this would be really good. Pullups, different pushups, squats, lunges, leg raises, bridges, hand stands are the big movements to focus on. They all can be varied to make them easier or harder. Convict Conditioning is a great place to start. As for the movements here in this video, they are all good and worth practicing, but I would focus on them differently, working on strength and doing some aerobic training like easy jogs a couple times a week and then using this as a test to measure how your conditioning improves. Personally, I have not tested myself since filming this video, just training. In another week or two I will test again to see where I am at. In the beginning, everything will get you results, but the key is to major gains is to focus on a few movements that will give the most reward for your training time and then do them consistently over time, focusing on quality movement each time. When it gets easy, add more reps or do another variation of the movement that will be harder. For example, do one arm pushup instead of a two arm pushup.

[@kaustubhx4624]

@@EnduranceRoom thanks for a detailed reply, really helpful. Love your channel, especially plash palatka videos, bought one myself can't wait to use it.:^)

[@WarriorsCollectionNetwork]

I knew you were my bro, but now you are my best bro. These things are needed for those who believe they will run into the woods and survival and fight.

[@EnduranceRoom]

Absolutely brother. Survival is full spectrum- mind, body, spirit, and fitness is a huge part of the puzzle. Have a good one my friend. 🤝

[@williamfordham8081]

This is great! I think I will add this to my routine maybe 3 times a week or so. Great stuff!

[@EnduranceRoom]

Thanks William! I would suggest running the test with the timer 1x a week and getting a score on that, and then the rest of the week practice the movements with rest in between and/or any additional strength training. Improving max strength increases strength endurance.

[@williamfordham8081]

@@EnduranceRoom for sure. I've powerlifted for a long while and train BJJ, but I have been away from it all for too long because of covid, so this will be a good addition to get back in shape. I'm still avoiding gyms, not because of covid, but because at the moment I still have to book time slots and its simply not long enough for the russian conjugate training I like to do.

[@themodernminuteman2557]

Just did all 4 sets of this in the middle of my 2 mile run! Whew its a butt kicker but man is it effective!

[@EnduranceRoom]

Nice! Yes it is. I have started adding in running myself. Try breaking it up with jogging in between each exercise. The jogging acts as recovery period and helps get your body working off the aerobic system.

[@themodernminuteman2557]

@@EnduranceRoom I did a video this morning inspired by your video on this. Adding some of my own thoughts as well. kzbin.info/www/bejne/pmK7q42fj7mYa5I Put a link to your videos in it as well!

[@EnduranceRoom]

@@themodernminuteman2557 Awesome! Thanks so much!

[@kevinedward1234]

Jess, great video and info, incorporating a weight vest in calisthenics doing super sets of any exercise is fn great for mind and body!!! Looking forward to more vids!!!!!!

[@EnduranceRoom]

Thanks Kevin! Absolutely. Clothes and footwear make a big difference as well. I read they were training this in their gear. Pretty interesting that it is still being used today. Have a good one!

[@primal.wanderer]

Love it bro. Think I might give it a shot I'd love to pick your brain about your training sometime. I took a break from working out, but I'm getting back to it

[@EnduranceRoom]

Awesome dude. Anytime.

[@ScoOutDoors]

Very different Jess definitely going to give this ago and follow the resting plan as well 4 weeks time we shall see the difference 💪🏴󠁧󠁢󠁷󠁬󠁳󠁿👍

[@EnduranceRoom]

Excellent, Paul! I would do the rest between sets and then maybe 1x a week set the clock for 3 min and give it a go. Steadily build up the volume as conditioning improves. Efficient movement translates to strength, strength increases strength endurance.

[@herbsmith6871]

Your a beast brother! Getting ready for a season of Alone? You would totally kill it! Wife would have been calling 911 after I I got to the second exercise 🤣🤠

[@EnduranceRoom]

Thanks Herb!! Just getting back to it after a bit of a break. Had a couple little injuries that threw me off for a bit. Have a good one!

[@americanpapaw743]

I think I will be joining you on this fitness challenge. I don't recall you "challenging" us, but what the heck. How about I just join in for fun? I'm training for Pathfinder Intermediate and advanced courses ( I just completed Basic). Basic made me acutely aware that I had not excersised hard enough to get through intermediate. I'll tag you as I progress. By the way, I've already lost about 100 lbs, cured myself of T2D, quit drinking and smoking, and I've been low carb for just over a year now. I think your Spetsnaz excersise routine might just help me blast through my current plateu (I've been stalled at about 215 lbs and goal is 190). Great video. Thanks!!

[@EnduranceRoom]

Right on! Congratulations on your journey. Thats a lot of positive change. I would recommend doing the 3 min test and get your baseline. Don’t push too hard, just whatever you can do. Then 3 or 4 times a week, practice the movements. Do sets of each with rest in between. Start easy and build up the volume by increasing the total number of sets per workout. Somedays do more, some days a little less, but the idea is to do a little more gradually overtime so you are doing more work per workout. Then, 1x per week, say Saturday, do a warmup or a light workout, and then run the test. Let me know if you have any questions on it. And definitely tag me. Have a good one

[@billygarfield5520]

Good luck in your endeavors!! 👍

[@EnduranceRoom]

Thank you!

[@journeyman7189]

Looks interesting Jess. Going to be good to see have it effects you. Nate

[@EnduranceRoom]

Thanks Nate. Its good to be back at it after a bit of a break. Have a good one

[@polishwoodsman4974]

Hi perfect thanks for new inspiration 😉😊👍💪💪💪💪💪💪

[@thomasmusso1147]

Hi Jess .. thanks for the trip down memory lane. Anybody who hasn't done, or attempted that set of exercises .. has absolutely No Idea! Back in the day, the first three .. no problems .. routine. The last one .. our Instructors called them 'Star Jumps' .. AARGHHH .. My problem was .. always has been .. I cannot squat in the resting position, even briefly. My legs lock up. Try then 'Duck Walking' after an extended session of 'Star Jumps' 😣 .. yep, those Instructors, they knew how .. Memories 😊 .. take care .. Tommy

[@EnduranceRoom]

Oh wow Tommy! Thats awesome to hear. I bet that was quite the experience. Have you any experience with Systema? Russian martial art. The holistic health aspects are quite exceptional.

[@thomasmusso1147]

@@EnduranceRoom Systema? I have heard of it .. experience thereof .. unfortunately no .. perhaps a bit after my time 😏.

[@EnduranceRoom]

@@thomasmusso1147 Here is a link to a really good practitioner. It is all health oriented, opening the body, deep breathing. Good stuff. kzbin.info/www/bejne/paG9qIyXhJiho5Y

[@thomasmusso1147]

@@EnduranceRoom Thanks 😊.

[@25137130]

good drills mate solid effort. I used to love the calisthenics workouts and convict conditioning. looking forward to seeing the progression. dont forget results comes with rest ;) . Ally AF bro

[@EnduranceRoom]

Thanks my friend. That book really was quite a game changer for me. Absolutely right about the rest. Have a good one brother

[@tramontane3239]

So I did this PT TEST. A few factors notable to my approach, one I had no food prior for twenty four hours per fasting, and I attempted this test after a back-bi workout that included punch-kick exorcises and balance routine between sets. It took five minutes to complete with out stopping. I lost probably twenty seconds to lack of organization being that it was first attempt run through and trying to decide which order and arrangement of exorcises might give me rest with out stopping, example back to back shoulder exorcise, or rest shoulders by putting other exorcise movement between the two shoulder exorcise movements. In the end it doesnt seem to matter but pace and flow is important. I never do the ab leg raises in which case seemed to slow the pace on that particular movement. I can say I got this provided I show up with nutrient energy sources stored and fresh muscles not fatigued but that would not really be true to life, where as handicap factors get more to the truth.

[@EnduranceRoom]

Excellent. 5 minutes as a baseline is great. There is definitely some benefit from practicing the movements (neurological efficiency), but strength and conditioning can be built many other ways. Currently, I am doing a bit of kettlebell (squat, swing, clean and press, snatches), a little running, pullups, leg raises (with pullup bar), and some pushups. I concentrate on those, and then add in the movements from the cooper test here and there to keep them smooth. Planning to retest in a week. I will test fresh, after a light warmup. Regarding the exercise arrangement, it can be changed up, but as is, I see the flow of movements as strength (pushup), dynamic/explosive (squat thrust), strength (leg raise), dynamic/explosive (squat jump). Its pretty interesting design really. I can see why they would still be utilizing it.

[@brownbeaner8005]

I now work out with a sledgehammer thanks to you

[@EnduranceRoom]

Man, happy to hear that. Checkout the Mighty Atom and Slim the Hammer Man. Super human strength

[@nck4888]

Awesome man, thank you

[@mvictoriahernandezalvarez5349]

Pectorals I love sports I had medalla swiming biking tenis I love this video thank you 😊

[@danmal333]

respect brother

[@EnduranceRoom]

Thank you, my friend. Much appreciated.

[@UnKnown-bu3hw]

I picked up my routine when I did some time 300 Burpees and pushups before work and pull ups and dips later a home 6 days a week

[@borntoolate1282]

💪🏻💪🏻

[@johnburgin7478]

Got winded watching. Knees are screaming heck no on the squat thrust . Looks simplistic but is working a wide area of the body . Have a good one

[@EnduranceRoom]

It is a smoker... Thanks for watching my friend. Have a good one

[@maximaleffort]

get r done

[@dc3552]

How many times a week would you recommend this for beginners with a good fitness level

[@EnduranceRoom]

You could do this 3-5x a week. Every other day would be good. The soldiers do this and a lot more 6 days a week, but they are young and have a relatively short service period. I would start slow, let comfort be your guide and gradually increase volume overtime. Adding in low intensity jogging and gradually increasing that would also be good. I mixed it up, by doing a set of exercises, jog for a minute, then another set, and built it up that way. I got great results in a short time with it. Big cardio boost as well as strength.