Phase 2 Special Forces Prep: Strength, Skill Work, Aerobic Power - Page 9

Wes Kennedy

Coach

Athbasca, Canada

Military Fitness, CrossFit

Who is this program for?

  • Military members preparing for a Special Forces selection phase
  • Anybody who wants to train like a Special Forces Operator

 

How does this program work?

This will be a nine-month program designed to prepare military members for Special Forces selection. The term Special Forces is used broadly and does not necessarily mean U.S. Army Green Beret.

 

This program will not contain the exceptionally large volume of swimming or rucking that might be required for a SEAL or SAS selection phase, although both modalities will be included.

 

The program will be broken down into two phases, each with a different focus:

 

 

Download Phase 2 Special Forces Prep: Strength, Skill Work, Aerobic Power as PDF

 

Why should I use this program?

Whether you are looking to increase your chances of passing Special Forces selection, or you simply want to train at this level, this program follows an intelligent progression over nine months that incorporates injury-proofing, strength, stamina, toughness training, and event specific modalities such as swimming and rucksack marching. It is written based on my experience as an ex-Special Forces soldier turned coach.

 

What equipment do I need?

Mondays and Thursdays will generally be strength specific days that you can perform at most gyms. Tuesdays and Fridays may require equipment typically found at a CrossFit-type gym. Saturdays will often include things such as boxing, swimming, biking, and running outside.

 

Week 9, Day 1

Warm up:
- Side plank on elbow with 12 leg lifts x 3/side
+
A1: back squat @ 31X1 x 6-8, rest 60sec x 3
A2: press @ 21X1 x 6-8, rest 60sec x 3
B: push press x 3.3.3; rest 10sec between clusters, rest 3min x 3
C: standing Pallof press x 12-15, rest 70sec x 3 - hold the extended position for 4 seconds each rep
+
8min AMRAP
10 forward rolls

5 deadlifts @85% 1RM

20 wall ball

Sprint 50m X2

 

notes:
- push press preferably done on blocks
- keep rib cage and pelvis aligned during pallof press, maintain athletic positoin
- 8min AMRAP is there to teach you that you always have something left in the tank, try to hit this shortly after finishing the Pallof press

 

Day 2

AM:
20min swim @ 70% effort
35min bike @ 70% effort
35min run @ 70% effort
45min run with 40# ruck in fatgiues

 

PM:
Run 500m @ 80-90% effort
Walk 2:30
x 6
+
Rest 8min
+
8min AMRAP @ 80-90% effort
20 push ups
20 BW squats
20 box jump step-downs
150' farmer's carry with 2X80lbs
+
Rest 3min
+
15 hollow rocks, rest 30sec x 3

 

 

notes:
- AM workout done at sustainable pace

 

Day 3

AM
Warm up:
- 3 sets of hip thrusts with barbell
+
A1: prowler push 40m hard and heavy, rest 60sec x 5
A2: hang power cleans x 5-7, rest 90sec x 5
B: deadlifts x 2.2.2.2, rest 10sec between clusters, rest 3min x 3
C: single-arm standing DB bent-over rows @ 31X2 x 5-7, rest 60sec between arms x 3/arm
+
10sec airdyne or sprint @ 95-98%, rest 1:50 x 6

 

PM
50min airdyne @ Z1 pace
- every 5min run sideways 50m in "fighter stance"

 

notes:

- Hip thrusts: back on bench, feet on floor

- Airdyne sprints: tough but not all out, if it makes you sick you're going a little bit too hard, if you think it's not at all hard because it's only 10 seconds then work harder

 

Day 4

AM:
12min EMOM
odd - 20 medicine ball slams 20#
even 20 jumping lunges
+
Rest 6min
+
12min EMOM
odd- 20 calpping push ups
even- 15 4-count mountain climbers

PM
3 hour ruck with 70#'s on gravel road while carrying a 10# sledge hammer at the low ready position with both hands
+
15min swim with ruck as flotation device @ 70% effort

 

notes:
- Ruck walk done at 5-6km/hr pace
- Moderate swim with ruck, learn to pack it so it floats

 

Day 5

Warm up:
- 3 sets of 12 clam shells each side
+
A1: stiff-legged deadlifts @ 30X2 x 6-8, rest 45sec x 4
A2: weighted ring dips @ 31X2 x 4-6, rest 45sec x 4
B: RFESS @ 3010 x 8-10, rest 60sec between legs x 3/leg
C1: 20-30 KB thrusters 1/5pood/hand, rest 60sec x 3
C2: 15-20 no push up burpee box jump 24", rest 60sec x 3
D: band pull-aparts @ 3032 x 10-12, rest 70sec x 3
+
Jog 12min

 

Cool down

 

notes:
- Do body weight only dips if necessary
- Stay true to tempo on RFESS

 

Click on the number below that corresponds to the week of training you're in.

 

 

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