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If you want to wear the green beret of the Army Special Forces, be warned that it takes more than the ability to do hundreds of push-ups. To make it in the Special Forces of any branch of the U.S. military, you need intelligence, an outstanding record of military service, and high motivation -- very high. But now, a new program will enable you to go straight to the SFAS after Army boot camp and AIT and Airborne - skipping the 3 year wait!!!

My next few columns are for those of you who think you have what it takes to go Special Forces. I can give you the requirements for each service and a workout that will help you get physically prepared for the advanced training. As for those other qualities, you're on your own.

                                                           Getting Into SFAS

The first step to becoming a Green Beret is to pass the Special Forces Assessment and Selection Course (SFAS). To get into this course, you must meet some basic physical fitness requirements by scoring a minimum of 206 on the Army physical fitness test for the 17-to-21 age group. Remember, that's the minimum score.

If you're serious about applying for Special Forces, however, never settle for the minimum score in anything. Since the Green Berets are so selective and competitive, it helps to stand out in as many areas as you can. I recommend that you work toward these goals in your Army PFT:

-- Complete the 2-mile run in at least 12 to 14 minutes.

-- 100 sit-ups in 2 minutes.

-- 100 push-ups in 2 minutes.

-- BUT you should be capable and very used to running and rucking longer distances. Typically, six miles is a good foundation of rucks and runs to build up to in your workout programs.  An occasional 10-15 mile ruck should be added from time to time to get used to the days when longer distances are part of the training plan at SFAS and the Q course.

Accomplishing these goals will bring you close to a perfect score of 300 and increase your chances of being selected for SFAS.

The three-week SFAS course, taught at Fort Bragg, N.C., consists of two phases. During the first, the physical phase, you will be expected to PT (running, swimming, sit-ups, pull-ups, push-ups), run an obstacle course, log PT, and participate in rucksack marches and orienteering exercises. The second phase measures your leadership and teamwork abilities.

                                                            Next Step: The Q Course

After completing SFAS, you will be selected by the Green Beret instructors to attend the "Q Course," the Special Forces Qualification Course (SFQC). Depending on your occupational specialty, this course will last from 6 months to a year; the medical and communications courses last longer.

Daily training at the SFQC takes it toll on your body since your day usually starts very early and ends late. While you are training for the Q Course, you should adopt the attitude of a marathon runner. Be ready for the long haul, but take each day one at a time. Most people who quit the course lack the ability to focus through the fatigue and stress that accompanies such training.

The Workout

If Army Special Forces is your goal, here's a good standard workout that may help you reach it. I call it the military triathlon - Run, swim, ruck!

Swimming: NEVER swim alone. -- Two to three times a week, 1,000 to 2,000 meters each time. -- One day a week, try to swim wearing cammies and boots for 100 meters.

Running: -- Four to five times a week, 3 to 5 miles for faster paced runs and 5-7 mile runs at a steady pace.

Rucking:  -- 2 times a week, do a rucksack march carrying a 50-pound load.

PT: Every other day. -- Pull-ups, 75 to 100 repetitions (seven to 10 sets of 10 reps). -- Push-ups, 200 to 300 repetitions (10 to 15 sets of 20 reps). -- Sit-ups, 200 to 300 repetitions (five to 10 sets of 40 to 50 reps).

Remember, it's always a good idea to check with your physician before starting a new exercise program, especially if you have been inactive for a long while or if you have certain medical conditions.