Passing the PHYSS standards is an exam to determine the level of physical fitness of servicemen and candidates entering military schools, to serve in the power structures of the Russian Federation, as well as for quarterly and annual testing of these categories of citizens. A table is used to convert the sum of points for physical training to a 100-point scale.
Candidates who have not overcome the minimum threshold level in one of the exercises receive zero points, and are often sent to be expelled from the university, and current security forces may receive administrative punishment or lose their sports class.
If you do not exercise regularly, then passing the standards for physical training can be a real challenge. This article is aimed at people with different levels of preparedness. Here are disclosed the subtleties that will allow you to successfully prepare for the exam in physical culture and improve your results in a short time.
Standards are defined by government agencies, separately for each power structure (or educational institution). Standards PHYSO may vary slightly, but the types of tests themselves are the same for all.
What is the classic passing of regulations (PHYSE)?
The standards almost everywhere in the territory of the Russian Federation are the same:
- strength check;
- speed check;
- endurance check.
It is logical that for success it is necessary to find a balance between these three components and work them out simultaneously. Assessment and qualification level of physical fitness are made up of the number of points received for performing all of the physical exercises scheduled for the exercise, provided that the minimum threshold is met in each exercise.
Candidates for admission to military schools or law enforcement agencies take on the physical training exam, pulling on a crossbar, lifting with a coup or throwing a grenade. Most often it is pulling up. For women – torso forward from the prone position.
Usually it is 100 meters or 60 meters. In most regions of the country, tests are carried out not on a standard tartan stadium (with rubber coating), but on asphalt. This greatly reduces the opportunity to get a hundred points in this exercise. Causes: lack of starting blocks, despite the fact that, in the position, the start is made from a low start; the inability to use sprint spikes; asphalt roughness.
Running 1 km or 3 km. Which of these two distances is used in testing is defined in the regulatory documents of each individual ministry. Moreover, in some structures they pass a cross – this is 3 km not along the stadium, but on the ground (sometimes with a small height difference).
The most important thing you need to understand when you start preparation is the period of preparation for the PHYSO surrender! The main mistake of all those who did not pass the PHYSE perfectly well is that they began to prepare a few weeks before putting it. There is even a joke among professional coaches: “How to prepare for the delivery of PHYSO in two weeks?” Unfortunately, no way.For the remaining two weeks before you pass, you can only consolidate your existing skills and abilities, as well as plan the right exam liner. The reason is that our body is not a chemical reagent that can be simply dissolved in water, and it will immediately change its structure, shape and content. If you can even prepare for strength training (if you have at least some physical training) in 2-3 weeks, then it takes at least 6 months to develop endurance (3 km run). The same applies to the test for checking the speed (100m run), but here we must note the individual characteristics of each organism, and say that many men by nature have well developed speed and power qualities that will help run the distance in just 11.8 seconds. after 2 months of preparation.
Start preparing in advance. Best for 8 months before surrender. At first, it is recommended to study the scientific base at least after reading the article about methods of preparing for sprint and long distance courses, and only then start training. The best will be practiced 3-4 times a week for 50-90 minutes under the guidance of a coach or train in a group with already trained athletes. Each workout should consist of short blocks: warm up (jogging 10-15 minutes), ORU (dynamic stretching), SBU (special running exercises), main unit (interval training / long cross / fartlek / strength exercises), hitch (jogging 5-10 minutes), static stretching.
For the development of strength at each workout perform a set of strength exercises on the upper part of the body. Perform a series of 5-12 sets with an interval of 1 minute. For pulling up is considered the best exercise “ladder” (a series of pulling up with a gradual increase in the number of accomplishments).
For the development of speed requires the development of speed-power qualities. Be sure to include in the training complex of the SBU, it serves to hone the technique of running. Use jumping strength exercises – raznozhka, jumping on the cabinet, jumping on a support, jumping out of a half-squat, swinging from a lunge, etc. Short interval training from the sprint training program is an integral part of speed development.
For the development of endurance, the main for you should be long-term crosses. Duration not less than 40 minutes. Try to run a total of at least 40 km a week. It is important that long-term crosses were performed on a low pulse, not higher than 145 beats / min ( how to determine the pulse zones and run on the pulse ) . Ideally, you run at least once a week for more than an hour continuously. Also for the development of speed endurance, necessary to achieve good in running for 1 and 3 km is the method of interval training.
Many people exhaust themselves with workouts, but can not improve their performance. The fact is that constant, enhanced training does not allow the muscles to recover. And the muscles grow and become stronger during the rest after intensive training. Lack of rest, can wear you down, and as a result, on testing you risk not even showing what you are really capable of. This principle is based on the real time of preparation for the launch.
What to do if before the delivery of the PHYSO standards a month, and you did not train?
As we have already noted, it is necessary to start preparing not less than for 6 months (and even better for 8-12 months). But it often happens that many people do not have a permanent opportunity to engage in physical training. Therefore, the upcoming test comes as unexpectedly as the heating season in Russia.
But if it happened so and you pass the PHYSS in a month, and you didn’t do anything, then there are several techniques to get the most out of what is at the moment.
The development of strength qualities is recommended to engage in a separate training, enlightening her 1-2 times a week. But since you have an express training, you can do strength exercises on the upper part of the body at each workout, just put them in the last workout block. To achieve maximum results, experts recommend that you train the same muscles with different exercises. To develop strength, do exercises for all muscle groups, and not just for those that you think are involved in the stretching. Be sure to swing the press and back, every day, 10 sets of 20 times a day (not only during training, but at home). A good motivation will be a training partner with whom you can compete in performing a number of exercises, the well-known exercise “ladder” is an example of this. There is also a psychological component in competent preparation, one of the examples: performing a strength exercise seems to you that for the 11th time this is definitely the last, and here you need to overpower yourself and do the 12th time. If there is no full return, your results will not increase.
Usually surrenders 100 or 60 meters. And this exercise often becomes a problem for beginner athletes. In most cases, it can be explained either by starting too slowly and by the wrong running technique. At each workout, perform the complex SBU. To improve your performance, perform the same set of strength exercises at each training session . The main training unit is 3-5 segments at a distance slightly longer than 100m (110-130), alternating with the same jogging segment. It is better to conduct training at the stadium or on flat ground, avoiding asphalt.
Most often, the athlete loses 1-1.5 seconds at the start. For the remaining time before passing the PHYSE standards, try to work out the starting speed. At the start, they say three teams: “at the start, attention, march.” When performing a start with the “attention” command, the body leans forward, shoulders are above the starting line. The center of gravity shifts to the front leg. Hands are straight in elbows. Behind the standing leg on the toe, the foot to the side does not unfold. Between the toe of the jogging foot and the toe of the supporting leg should not be more than 2.5 of your foot. At the command of the “march” it is necessary to push off vigorously from the ground with the jogging foot with the rapid removal of the flight of the foot and simultaneous movement of the arms. The first three steps are very sharp with high lifting of the thigh and with sharp pushing away with the foot. The first 7-10 m distances run with preservation of the torso and head forward.
The technique of sprinting is characterized by the most active, fast movements of the arms and legs of the runner, and these movements must be symmetrical. The most important element is the active repulsion. The force applied at the moment of repulsion, the time spent on repulsion, determine the result of your run. The harder and sharper the repulsion, the higher the speed of running along the distance. All sprint disciplines run from the front of the foot.
While passing the standard, imagine the finish line 10 meters further, this will avoid annoying, subconscious “braking” at the last meters of the distance.
To improve your results in the stayer race (1 km and 3 km), you need to know the basics of running , such as proper breathing , technique, warm-up, the ability to make the correct connection to the day of the competition, to perform the right strength work for running. Theoretically, for half a year you should have run long crosses and interval training. But since they did not do this, you have no base either. What can be done now? To do this, there is a classic scheme of preparation for the last periods before the delivery of the PHYSS.
During the week, 3 classes are held for up to 60 minutes each.
Session 1. Continuous uniform run 5-6 km for 30 minutes. Stretching This is a method of continuous uniform long running.
Session 2. Intensive run 1 km, time 4.15 – 4.25 min, then recovery run 800 – 1000 m. Repeat the series 3 times. The volume of running work is 5-6 km. This is an interval method.
Lesson 3. At the beginning of the workout – even 3 km at a speed of 6 min / km. Then a dynamic stretch. Further, 4-6 accelerations are performed at 150, 100 and 50 m, with high speed, alternating with slow recovery run. The volume of running work is 5-6 km. This is a combined method that is of particular importance when preparing for a short time.
Layout to the test: a common mistake is to exhaust yourself with hard workouts a week before the start. For a week, you will not increase the overall functionality, but only drive the body into a state of extreme fatigue. If your level of physical fitness is below average, then the last week you should have 2-3 light workouts, which are a set of warm-up activities and hone technical skills, the total duration of each of these workouts is not more than 50 minutes.
PHYSOs are required to take all applicants of military universities, including girls. Discharge standards for girls are significantly different from the same standards for boys. You can notice some pattern.Approximately, the first adult category in athletics for men corresponds to the level of the master of sports in women. Preparation methods for girls and for boys are no different. As for the standards for passing the test itself, they may differ depending on the educational institution where the entrant enters.
Testing the physical fitness of military personnel is usually carried out in sports uniform, with the exception of physical exercises, for which only military uniform is provided. This is also important to remember when preparing for the test.
Note: Requirements for checking and assessing the state of physical fitness (standards for passing PHYSS), for each power structure separately, and military universities, are freely available on the Internet.