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 3, Day 1

    Side planks on elbow with 14 leg lifts - 3 sets per side
    A: Deadlift clusters 2, 2, 2, 2, 2, then 3 minutes rest, x 3. Rest 10sec b/t sets of 2
    B1: Weighted pull up @ 32X1 x 3-5, rest 60sec x 4
    B2: AMRAP straight arm lat pull downs 55lbs, rest 2min x 4
    C: Cable pull throughs @ 31X3 x 8-10; rest 60sec x 4
    EMOM 10min
    odd - 16x 24" step-up with 70# Sandbag on one shoulder - switch sides halfway through
    even - AMRAP Bench Press 135# @ 20X0
    Jog 12min to cool down


    - 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

    120 minute easy walk on gravel road with 40#. Every 30 minutes do a light jog for 3 minutes


    Swim 100m in pool @ 90% effort
    Rest 90sec
    x 5
    Swim 200m in pool @ 90% effort
    Rest 3min
    x 5
    Tread water with a 20# brick for 30 seconds, rest 30sec x 6


     - ruck walk - leave your ego at the door, maintain 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

    Clam shells - 3 sets of 14 each side
    A: Build to a 5RM back squat, rest as needed
    B: Seated behind-the-neck press @ 30X1 x 6-8, rest 2:30 x 4
    C: Good mornings @ 31X1 x 8-10, rest 2min x 4
    D1: Trap-3 raise @ 3011 x 8-10, rest 45sec between arms x 3/arm
    D2: Tabata sit ups - 20sec on/10sec off x 4, rest 45sec x 3


    EMOM 10min
    odd- 100m Heavy Prowler Push
    even- 8 Burpee Box Jump 24"
    Rest 10min
    EMOM 10min
    odd- 15 clapping push ups
    even- 30 jumping lunges


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


    Day 4

    2min AMRAP @ 80-90% effort
    Row 250m
    15 back extensions
    Rest 2min
    x 3
    3min AMRAP @ 80-90% effort
    5 hang power cleans @ 135#
    Run 10m, 20m, 30m, 40m, 50m (there and back)
    Rest 3min
    x 3
    4min AMRAP @ 80-90% effort
    20 double unders
    20 wall ball 20#/10ft
    x 2


    - general, dynamic, and specific warm up: touch on all the modalities when doing the warm up

    Day 5

    30min easy swim
    45min easy run


    Warm up: 3 sets of 14 scapular push ups
    A1: Standing press @ 31X1 x 4-6, rest 20sec x 3
    A2: 60sec FLR on rings, rest 2min x 3
    B1: AMRAP bodyweight pull ups (-2), rest 10sec
    B2: Row 500m hard, rest 3min x 3
    C: Deadbug level 4 x 3411 x 10-12/side, rest 90sec x 3
    20 Burpees AFAP
    Row 300m HARD
    Rest 8min
    x 4


    - 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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