Special Forces Workout: Cycle 3, Week 7
EDITOR’S NOTE: Special Forces workouts are written by Wes Kennedy. Wes developed his passion for fitness during his eight years in the Canadian Forces. He spent the last five of those eight years as a Special Forces Operator, which required him to develop into a mentally tough and physically robust individual.
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 3 phases, creating a logical and progressive plan that will have the tactical athlete peaking at the end. Each phase has a focus, but all pieces will be blended together appropriately throughout:
Phase 1: Structural Balance / Absolute Strength / Aerobic Base
Phase 2: Strength and Power Capacity / Volume Building / Skill Work / Aerobic Power
Phase 3: Muscular Endurance / Anaerobic Training / Toughness Training / Rucking / Swimming
Where can I find more information and ask questions?
I will post notes at the bottom of each workout that will go into more detail. I will also post links to videos whenever possible. I am constantly adding videos to my Vimeo and YouTube pages that break down various movements in great detail.
If you have more questions, you can head over to the Breaking Muscle Forum, and I will get back to you as soon as possible with an answer. For a detailed explanation of how to read the workouts, warm up properly, and get the most out of this training plan, check out the Special Forces Workouts FAQ.
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.
Record your results!
The only way to make this program better over time is if you give us your results. So comment in the forums with your age/weight/height/gender/results.
9 push ups, 9 sit ups, 9 squats
Swim 50m @ 90% effort
tread water 20 seconds while holding a 20lb brick
A: back squat X4, rest 4:00, x 3-4
B: push press X4, rest 3:00, x 3-4
C1: weighted pull ups X4, rest 2:00, x 3-4
C2: weighted dips X4, rest 2:00, x 3-4
D: 23 x 4-count flutter kicks, rest :60 x 3
15min bike @ Z1 pace
10min AMRAP @ 90% effort
- 10 squats
- 5 strict pull ups
- 5 strict dips
- 1 15' rope climb
- 8 jumping lunges
- 10 25lb wall ball shots to a 10' target
- Run 200m
- Rest 10min
120:00 ruck walk at an easy pace with a 90lb ruck sack and 10lb sledgehammer
Bike 25:00 @ Z1 pace
A:deadlift X4, rest 3:00, x 3-4
B: bent-over barbell rows X8-10, rest 2:30, x 3-4
C: jumping lunges x 16-18 unbroken and powerful, rest :40, x 3
C2: AMRAP clapping push ups, rest :40, x 3
Accumulate 30 TGU at 1-1.5 pood for quality reps, 2 unbroken per hand, alternating
Run 1km @ 90% effort
Bike 8:00 @ 90% effort
- rest at least 6 hours between the end of your AM workout and the start of your PM workout
- tough but sustainable pace throughout
A: barbell front rack RFESS @ 3010 x 8-10, rest :90 between legs x 3/leg
B: AMRAP 8:00 @ 90% effort: 25lb vest weighted step-ups to an 18" box
C1: 40% of max reps push ups, rest :15, x 4-5
C2: 40% of max reps sit ups, rest :15, x 4-5
C3: 40% of max reps pull ups, rest:15, x 4-5
C4: one set of 20lb wall ball shots to a 10' target, rest :55, x 5
15:00 jog @ Z1 pace
- steady pace through out on the step ups
- set of wall ball shots ends when they stop being quick and powerful