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

Wes Kennedy

Contributor - Special Forces Workouts

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:

     

     

    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 2, Day 1

    Side planks on elbow w/ 12 leg lifts - 3 sets per side
    +
    A: Deadlift clusters 3.3.3.3; rest 3min x 3; rest 10sec b/t
    B1: Weighted pull up @ 32X1 x 4-6; rest 60sec x 4
    B2: AMRAP straight arm lat pull downs 55lbs; rest 2min x 4
    C: Cable pull throughs @ 31X3 x 9-11; rest 60sec x 4
    +
    EMOM 10min
    odd - 50m sandbag drag backward, hard and heavy
    even - 20 wall ball 20#/10ft
    +
    Jog 11min to cool down

     

    notes:
    - stay true to tempo
    - straight arm lat pull down, done from standing position with arms straight out in front, push downs to thighs, FEEL your lats

     

    Day 2

    AM:
    90 minute easy walk on Gravel Road 40#

     

    PM:
    Swim 100m in pool @ 90% effort
    Rest 90sec
    x 5
    +
    Swim 200m in pool @ 90% effort
    Rest 3min
    x 4
    +
    Tread Water 20# brick 30 seconds, rest 30sec x 5

     

    - ruck walk: leave your ego at the door, keep an easy pace; it will pick up over time, so don't burn yourself out now
    - swim pace should be tough but sustainable

     

     

    Day 3

    AM:
    Clamshells 3 sets of 12 each side
    +
    A: High bar back squat 3,3,3,3, rest 3min x 3, rest 10sec b/t
    B: Seated behind-the-neck press @ 30X1 x 7-9; rest 2:30 x 3
    C: Good mornings @ 31X1 x 9-11; rest 2min x 3
    D1: Trap-3 raise @ 3011 x 9-11; rest 45sec b/t arms x 3/arm
    D2: Tabata sit ups 20sec on/10sec off x 4; rest 45sec x 3

     

    PM:
    EMOM 10min
    odd - 10 BB front rack walking lunges @ 145#
    even - 15 medicine ball slams 30#
    +
    Rest 10min
    +
    EMOM 10min
    odd - row 13cals
    even - 5 burpee pull ups

     

    notes:
    - clamshells: place hand on hip and make sure motion is coming from hips, not from back

     

    Day 4

    2min AMRAP @ 80-90% effort
    Row 250m
    5 Burpees
    Rest 2min
    x 3
    +
    3min AMRAP @ 80-90% effort
    4 Strict pull ups
    Run 10m, 20m, 30m, 40m, 50m (there and back)
    Rest 3min
    x 2
    +
    4min AMRAP @ 80-90% effort
    5 Burpee pull ups
    10 Box jump step-downs 24"
    x 2

    notes:
    - general, dynamic, and specific warm up: touch on all the modalities when doing the specific warm up
    - similar to last week, with slightly more volume: compare times, sets, and how you felt

     

    Day 5

    AM:
    30min easy swim
    30min easy run

     

    PM:
    Warm up: 3 sets of 12 scapular push ups
    +
    A1: Standing press @ 31X1 x 5-7; rest 20sec x 3
    A2: 55sec FLR on rings; rest 2min x 3
    B1: 8 man makers w/30# DB's and vest, rest 20sec
    B2: Row 500m hard; rest 3min x 3
    C: Deadbug level 4x 3411 x 9-11/side; rest 90sec x 3
    +
    20 Burpees AFAP
    Row 300m HARD
    Rest 8min
    x 3

     

     notes:
    - Keep the swim as easy as possible, especially if you're a bad swimmer. Focus on technique.
    - FLR on rings
    - deadbug level 4

     

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

     

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