Back in December, Sanya told me that he was trying to pass the Cooper test for strength endurance. In short: the test consists of alternately performing 4 exercises (push-ups, transition from squat to lying down and back, jumping out and something on the press). 10 repetitions of the first exercise are performed, then without stopping, 10 repetitions of the second, third and fourth. This is one cycle. Then, without rest, again 10 repetitions of the first exercise, then the second, and so on. The result is evaluated in two ways: you must either complete a certain number of cycles before you fall from fatigue, or complete a specific number of cycles in the minimum time.
Googling on this topic, I stumbled upon the Vityaz special forces website and became interested in the requirements for recruits. There are 7 tests (tests) in total, each is estimated at a maximum of 50 points, the minimum allowable total result is 295 points, that is, an average of 42-43 points for each test.
Now I want to fulfill part of these standards, not at the selection, of course, but for myself. I'm not eager for special forces, so I simplify my tasks somewhat. I will write for each test separately.
Test number 1. Endurance.
Continuous running for 12 minutes is evaluated by the distance that the subject covered in the specified time. By the way, this is also called the Cooper test. 42 points is 3200 meters. When you consider that at school I ran 3 km in 13 and a half minutes, the standard seems unrealistic. You have to start running. In summer. Yeah.
Test number 2. Strength endurance.
The same Cooper test for strength endurance. For 40 points, you need to complete 5 cycles, time is not taken into account. As “something for the press”, this exercise is: “from the starting position, lie down on your stomach and roll over on your back, raise your legs without bending your knees, touch the toes of the floor behind your head, return your legs to initial position". I highly doubt that I will be able to do at least one repetition of such a press exercise. Normally, without choking and without a crunch in the joints, I can only do push-ups for now.
Test number 3. Force.
With some fright, it is estimated only by the number of pull-ups. This will not work. Instead, let there be power standards for the FSB special forces (by the way, they are tougher):
pull-ups - 25 (10-11);
push-ups from the floor - 90 (40-50, probably);
press (lying on the back, flexion-extension of the body) - 100 (I have no idea);
bench press, own weight - 10 (2);
jumping up with a change of legs - 90 (some kind of crap, I won’t do it).
In brackets are my approximate figures for today.
It seems that everything is very complicated, but it is not. For example, a bench press of 75 kg for 10 times is a hundred times (according to the online calculator). Now I press 80 at a time, so a hundred is quite achievable.
Test number 4. Speed.
Shuttle run 10 to 10 offered. Never liked it. So instead of it, a hundred-meter dash with the same FSB standards - 12.7 seconds. At school, and at the university, I ran for 14. Interestingly, is it still too late to try to improve the result?
Tests No. 5 (flexibility, splits, etc.) and No. 6 (agility, somersaults, walking on hands, etc.) will not pass. Although I want to learn to walk on my hands. Well, test number 7 (courage, yeah) - training fights according to the rules of boxing - I, of course, will not pass either.
These are the requirements, though truncated, but very difficult for me. I already go to the rocking chair, it remains to start running. It will be interesting to see what will change, say, over the next six months.
PS. Yes, I'm weak, don't tease me

FSB special forces standards

Requirements for newly arrived employees in combat and physical training

1. Pull up - 25

2. Push-ups from the floor - 90

3. Press (lying on your back, flexion-extension of the body) - 100

4. Run 100 m. (Shuttle run 10 to 10) - 12.7 s (25 sec)

5. Cross 3000 m - 11.00 min

6. Bench press (own weight, but not more than 100 kg) - 10 times

7. Hand-to-hand combat
- Demonstration of the technique of punches, kicks - 2 min. On a boxing bag
- Freestyle sparring with throws and painful holds- 3 fights for 3 minutes.

8. Jumping up with a change of legs - 90

9. Complex-strength exercise (performed sequentially 8 times: - 10 push-ups from the floor, 10 press times, 10 times crouching - lying down, 10 jumping up from the crouching stop). 8 reps (no pause)

All exercises are done one after the other without interruption.

The Cooper Test is a science-based test of a person's physical abilities using simple exercises performed within 12 minutes. Tests typically include running, swimming, and cycling. It is necessary to run, swim or drive the maximum distance in 12 minutes. Based on the distance traveled, the level is judged physical training person. It is important that the test results are tied to the person's age. This eliminates the influence of age-related changes on the level of evaluation of test results.

General information about tests and their creator

Kenneth Cooper is a well-known American medical practitioner who has developed numerous tests to assess the physical condition of the body. Cooper's tests are simple and convenient, have been tested on thousands of enthusiasts and can be recommended to people of different ages and physical fitness.

An important feature of the assessment of physical performance, laid down by Cooper in his tests, is the dependence of the final indicators on the age of the test person. The same number of points, scored by people of different ages, in each case will mean a different assessment of physical performance.

Most of the loads imposed on the body during the Cooper tests can be attributed to "aerobic" - that is, performed through the use of oxygen. The intensity of these loads is such that it allows the cells to use the oxygen available in them and in the inflowing blood, and not to perform work in oxygen-free conditions, restoring the oxygen deficiency after it ends. Such loads are very useful for the body and can even be used by people with a weakened state of health.

In addition, the loads in the Cooper tests are of the so-called "global" nature, that is, when they are performed, more than 2/3 muscle mass. Thus, these loads have a significant impact not only on the muscular apparatus, but also on the systems that provide muscle activity, primarily on the cardiovascular and respiratory systems. Therefore, by evaluating exercise tolerance when performing Cooper tests, it is possible to indirectly assess the functional state of the cardiovascular and respiratory system.

Below are three 12-minute Cooper tests: a running test, a swimming test, and a cycling test.
Kenneth Cooper himself does not recommend using these tests to assess physical fitness for people over 35 years old if they do not have good physical fitness (Cooper K. 1989).

How to run tests

Before performing any of the tests, it is necessary to conduct a 2-3 minute warm-up to prepare the body for physical work, and after execution - a hitch.
For a hitch, you can use calm walking.

As a warm-up, general developmental exercises for basic muscle groups, you can also use walking and light running.

The purpose of the warm-up is to increase the temperature in the muscles of the body, which, among other things, is a prevention of the development of injuries, as well as to cause an increase in the activity of the cardiovascular and respiratory systems in order to ensure easier working out during the subsequent testing load.

It should be noted that the test results will differ depending on the quality of the warm-up. Insufficient or no warm-up, as well as excessive warm-up, which caused fatigue of the body, will negatively affect the test results and its tolerance. Conducting a test without a preliminary warm-up can cause a sharp deterioration in well-being or provoke an exacerbation of an existing disease. An optimally performed warm-up will positively affect not only the test results, but also its tolerability.

12 minute running test

The 12-minute Cooper running test evaluates the body's fitness status based on the distance (in meters) that a person can run (or walk) in 12 minutes. It is assumed that during the entire test the person runs. If the test-taker does not cope with this requirement, you can go to the step, the stopwatch, counting 12 minutes, does not stop. The longer the test takes a person to walk rather than run, the worse the test result. After a 12-minute movement, the distance covered in meters is measured and physical fitness is assessed according to the table.

Cooper's 12-minute running test

Physical preparedness	Distance covered, m
	girls 13-19 years old	Women 20-29 years old	Women 30-39 years old	Youths 13-19 years old	Men 20-29 years old	Men 30-39 years old
very bad	< 1600	< 1550	< 1500	< 2100	< 1950	< 1900
bad	1600-1900	1550-1800	1500-1700	2100-2200	1950-2100	1900-2100
satisfactory	1900-2100	1800-1900	1700-1900	2200-2500	2100-2400	2100-2300
good	2100-2300	1900-2100	1900-2000	2500-2750	2400-2600	2300-2500
excellent	2300-2400	2100-2300	2100-2200	2750-3000	2600-2800	2500-2700
excellent	> 2400	> 2300	> 2200	> 3000	> 2800	> 2700

12 minute swim test

12-minute test Swimming evaluates the state of physical fitness of the body based on the distance (in meters) that a person is able to swim in 12 minutes. The swimming style during the test is arbitrary. This test by Kenneth Cooper is best done in a pool where it is easier to measure the distance covered. During testing, you can take rest breaks, during which the stopwatch continues to count 12 minutes. The more breaks, the worse the test result will be.

Physical fitness assessment table
on the 12-minute Cooper swim test

Physical preparedness	Distance covered, m
	girls 13-19 years old	Women 20-29 years old	Women 30-39 years old	Youths 13-19 years old	Men 20-29 years old	Men 30-39 years old
very bad	< 350	< 275	< 225	< 450	< 350	< 325
bad	350-450	275-350	225-325	450-550	350-450	325-400
satisfactory	450-550	350-450	325-400	550-650	450-550	400-500
good	550-650	450-550	400-500	650-725	550-650	500-600
excellent	> 650	> 550	> 500	> 725	> 650	> 600

12 minute cycling test

The 12-minute cycling test allows you to assess the state of physical fitness of the body and it based on the distance (in meters) covered by a person on a bicycle in 12 minutes. This Cooper test is recommended to be carried out in light weather on a track with good coverage, excluding steep ascents and descents.

Physical fitness assessment table
on Cooper's 12-minute cycling test

Physical preparedness	Distance covered, m
	girls 13-19 years old	Women 20-29 years old	Women 30-39 years old	Youths 13-19 years old	Men 20-29 years old	Men 30-39 years old
very bad	< 2800	< 2400	< 2000	< 4200	< 4000	< 3600
bad	2800-4200	2400-4000	2000-3500	4200-6000	4000-5500	3600-5100
satisfactory	4200-6000	4000-5500	3600-5500	6000-7500	5600-7100	5200-6700
good	6000-7600	5600-7200	5200-6800	7600-9200	7200-8800	6800-8400
excellent	> 7600	> 7200	> 6800	> 9200	> 8800	> 8400

Speaking about the merits of his tests, Kenneth Cooper, among others, names the following:

Cooper's test scores motivate exercise

Monitoring the dynamics of test scores is a good incentive to continue studying and increase interest in them.

The test helps determine the risk of heart disease

As already mentioned, Cooper's tests are based on physical activity that places sufficient demands on the cardiovascular system. Therefore, if the body copes well with such loads, we can talk about a good functional state of the cardiovascular system and its high resistance to the development of diseases. On the contrary, an organism that does not cope well with these loads has a weakened, poorly trained cardiovascular system, which is prone to various pathologies.

Healthy people can do the Cooper tests themselves.

12-minute Cooper test to determine physical performance

Kenneth Cooper- a well-known American medical practitioner who developed numerous tests to assess the physical condition of the body. Cooper's tests are simple and convenient, have been tested by thousands of enthusiasts and can be recommended to people of various ages and physical fitness.

An important feature of the assessment of physical performance, laid down by Cooper in his tests, is the dependence of the final indicators on the age of the test person. The same number of points, scored by people of different ages, in each case will mean a different assessment of physical performance.

Most of the loads imposed on the body during the Cooper tests can be attributed to "aerobic" - that is, performed through the use of oxygen. The intensity of these loads is such that it allows the cells to use the oxygen available in them and in the inflowing blood, and not to perform work in oxygen-free conditions, restoring the oxygen deficiency after it ends. Such loads are very useful for the body and can even be used by people with a weakened state of health.

In addition, the loads in the Cooper tests are of the so-called "global" nature, that is, when they are performed, more than 2/3 of the muscle mass is included in the work. Thus, these loads have a significant impact not only on the muscular apparatus, but also on the systems that provide muscle activity, primarily on the cardiovascular and respiratory systems. Therefore, evaluating the load tolerance when performing the Cooper tests, one can indirectly assess the functional state of the cardiovascular and respiratory systems.

Below are three 12-minute Cooper tests: running test, swimming test And cycling test.

Before performing any of the tests, it is necessary to conduct a 2-3 minute warm-up to prepare the body for physical work, and after completion - a hitch.

For a hitch, you can use calm walking.

As a warm-up, general developmental exercises for the main muscle groups are suitable, you can also use walking and light running.

The purpose of the warm-up is to increase the temperature in the muscles of the body, which, among other things, is a prevention of the development of injuries, as well as to cause an increase in the activity of the cardiovascular and respiratory systems in order to ensure easier working out during the subsequent testing load.

It should be noted that the test results will differ depending on the quality of the warm-up. Insufficient or no warm-up, as well as excessive warm-up, which caused fatigue of the body, will negatively affect the test results and its tolerance. Conducting a test without a preliminary warm-up can cause a sharp deterioration in well-being or provoke an exacerbation of an existing disease. An optimally performed warm-up will positively affect not only the test results, but also its tolerability.

12 minute running test

The Cooper 12-minute running test evaluates the body's fitness status based on the distance (in meters) that a person can run (or walk) in 12 minutes.

It is assumed that during the entire test the person runs. If the test-taker does not cope with this requirement, you can go to the step, the stopwatch, counting 12 minutes, does not stop. The longer the test takes a person to walk rather than run, the worse the test result. After a 12-minute movement, the distance covered in meters is measured and physical fitness is assessed according to the table.

Cooper's 12-Minute Running Test Chart

Physical preparedness	Distance covered, m
	girls 13-19 years old	Women 20-29 years old	Women 30-39 years old	Youths 13-19 years old	Men 20-29 years old	Men 30-39 years old
very bad	< 1600	< 1550	< 1500	< 2100	< 1950	< 1900
bad	1600-1900	1550-1800	1500-1700	2100-2200	1950-2100	1900-2100
satisfactory	1900-2100	1800-1900	1700-1900	2200-2500	2100-2400	2100-2300
good	2100-2300	1900-2100	1900-2000	2500-2750	2400-2600	2300-2500
excellent	2300-2400	2100-2300	2100-2200	2750-3000	2600-2800	2500-2700
excellent	> 2400	> 2300	> 2200	> 3000	> 2800	> 2700

12 minute swim test

The 12-minute swim test assesses the body's fitness status based on the distance (in meters) a person can swim in 12 minutes. The swimming style during the test is arbitrary. The test is best done in a pool where it is easier to measure the distance covered. During testing, you can take rest breaks, during which the stopwatch continues to count 12 minutes. The more breaks, the worse the test result will be.

Cooper's 12-minute Swim Test Physical Fitness Chart

Physical preparedness	Distance covered, m
	girls 13-19 years old	Women 20-29 years old	Women 30-39 years old	Youths 13-19 years old	Men 20-29 years old	Men 30-39 years old
very bad	< 350	< 275	< 225	< 450	< 350	< 325
bad	350-450	275-350	225-325	450-550	350-450	325-400
satisfactory	450-550	350-450	325-400	550-650	450-550	400-500
good	550-650	450-550	400-500	650-725	550-650	500-600
excellent	> 650	> 550	> 500	> 725	> 650	> 600

12 minute cycling test

The 12-minute cycling test allows you to assess the state of physical fitness of the body based on the distance (in meters) covered by a person on a bicycle in 12 minutes. The test is recommended to be carried out in low wind weather on a track with good coverage, excluding steep ascents and descents.

Cooper's 12 Minute Cycling Test Physical Fitness Chart

Physical preparedness	Distance covered, m
	girls 13-19 years old	Women 20-29 years old	Women 30-39 years old	Youths 13-19 years old	Men 20-29 years old	Men 30-39 years old
very bad	< 2800	< 2400	< 2000	< 4200	< 4000	< 3600
bad	2800-4200	2400-4000	2000-3500	4200-6000	4000-5500	3600-5100
satisfactory	4200-6000	4000-5500	3600-5500	6000-7500	5600-7100	2000-3500
good	6000-7600	5600-7200	5200-6800	7600-9200	7200-8800	6800-8400
excellent	> 7600	> 7200	> 6800	> 9200	> 8800	> 8400

Speaking about the merits of his tests, Kenneth Cooper, among others, names the following:

1. Test results serve as motivation for exercise.
Observations for the dynamics of test scores are a good incentive to continue studying and increase interest in them.

2. The test helps determine the risk of heart disease.
As already mentioned, Cooper's tests are based on physical activity that places sufficient demands on the cardiovascular system. Therefore, if the body copes well with such loads, we can talk about a good functional state of the cardiovascular system and its high resistance to the development of diseases. On the contrary, an organism that does not cope well with these loads has a weakened, poorly trained cardiovascular system, which is prone to various pathologies.

Healthy people can do Cooper tests on their own.

Complex strength test consists of sequentially performed exercises.

Exercise #1

Starting position stop crouching. Take a lying position and return to the starting position, repeat 10 times.

Exercise #2
Performed immediately after exercise 1.

From the starting position, lie down on your stomach and roll over onto your back (1), raise your legs without bending at the knees (2), touch the floor with your toes behind your head (3) (if there is no touch, the exercise is considered failed), return your legs to their original position.
Repeat the exercise 10 times.

Exercise #3 It is performed immediately after exercise 2.

Roll over from your back to your stomach, take the starting position lying down, bend your elbows until your chest touches the floor (ground), straighten your arms.
Repeat the exercise 10 times.

Exercise number 4 Performed immediately after exercise 3.

Take a position of rest-crouching, sit down on one knee, raise your hands up, put your palms on the back of your head. Jump up, straighten your legs, crouch on the other knee.
Repeat the exercise 10 times.

Cooper test. Strength endurance.

Maybe someone will be interested. Suggested physical test for a time that allows you to determine your functionality. In addition, this is also an excellent exercise that trains the respiratory and cardiovascular systems.
Exercises are done in full amplitude, although in push-ups it is allowed not to touch the floor with your chest and not completely straighten your arms at the elbows. So:
1. We do 10 push-ups and stay in the lying position.
2. We make a tray of legs in the position of an emphasis sitting and we return to an emphasis lying, and so 10 times.
3. Turn over onto your back. Press. Either raise the body to the vertical, or throw your legs behind your head, or fold your elbows to your knees at the same time.
4.10 jumps from a full squat or 10 stretches, 5 on each leg, knee touching the floor.
4 exercises 10 times - one circle / cycle. 4 circles in 3 minutes - excellent, in 3.30 - good, in 4 minutes - satisfactory. If the time is longer, bad.
If anyone tries, I would like to know your opinion about the test.
P.S. Exercise of power units and special forces.

This article will focus on the Cooper test. In my opinion, it is worth paying attention to it, it is not for nothing that it is often used to find out the physical indicators of a person, his endurance. There is something similar in the army, but this does not apply to this article. Walking around the Internet, I found several Cooper tests, it is noteworthy that one of them is used to pass the Red Beret (I don’t know how true this is, as they say it is also written on the fence), but the test itself seemed interesting to me. Moreover, this test can be attributed to crossfit. Naturally, an experiment with a group of like-minded people immediately followed. We were overwhelmed with emotions, especially on the day when we completed two endurance tests in a row, the sun gave a special contrast to the sensations ( Not recommended).

Let's consider them in more detail. The first test we did was running for 12 minutes.

It was developed by Dr. Ken Cooper in 1968. This fast way assessment of the physical readiness of the cardiovascular and respiratory systems. Initially, Cooper developed it for the US Army. Today it is popular all over the world, including in schools. Perhaps in the USSR there was something similar, but unfortunately I did not find it.

The test can also be performed independently by measuring the distance that you run for 12 minutes. I note that you need to approach the test with your head, calculate your strength, your degree of preparedness, otherwise it may be associated with a risk to life. No fanaticism! although I admit it is difficult when there is excitement). We compare the results obtained with the results in the table and put ourselves a mark.

This was the first test we passed. Everyone was happy with the result. Then, after resting for 10 minutes, we proceeded to perform the second Cooper test. To be honest, in the sun we were already horrified by what awaits us, but nevertheless we overcame ourselves and set to work.

"The Cooper Test"

1. We do 10 push-ups and stay in the lying position.
2. We make a tray of legs in a sitting position and return to lying down, and so on 10 times.
3. We turn over on our backs. Press. Either lifting the body to the vertical, or we throw our legs behind our heads, or we fold our elbows to our knees at the same time. Lumbar lift is obligatory. 10 times.
4.10 jumping out of a full squat or 10 stretches, 5 on each leg, knee touching the floor.

4 exercises 10 times - one circle / cycle. 4 laps in 3 minutes - excellent, in 3.30 - good, in 4 minutes - satisfactory. If more time is bad.

A description of this test can be found in the book Scout Training. The GRU Spetsnaz System. Literature is different, but everywhere you can find something useful. This test is worth doing at least once a week. It will well increase endurance and functionality, it is also a good gymnastics for weight loss. At the time of the performance, there were puddles of sweat underneath us. And if it becomes easy, then what prevents it from being supplemented. I read somewhere that crossfit is like a kitchen where dishes are made and good recipes and bad ones. No one bothers to create and create your own well-balanced WOD.