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 5, Day 1

    Warm up: 3 rounds: 20 OH walking lunges w/ 45# Bar, row 150m, 10 sit ups
    A: Build to a 3RM concentric-only deadlift
    B1: Weighted pull up @ 32X1 x 2-3; rest 60sec x 3
    B2: AMRAP straight arm lat pull downs 60lbs; rest 2min x 3
    C: Cable pull throughs @ 31X3 x 6-8; rest 60sec x 3
    EMOM 8 minutes
    odd - 20 jumping lunges
    even - sprint 120m


    - straight arm lat pull down, done from standing position with arms straight out in front, pull down to thighs, FEEL your lats
    - stay tall on the jumping lunges, get comfortable with the burn


    Day 2

    3-hour moderate walk on gravel road 40#. Every 30 minutes, light jog for 3 minutes.

    Swim 100m in pool @ 90% effort
    Rest 2min
    x 4
    Rest 5min
    x 2


    - Ruck walk, slightly faster pace than last week, still walking, and still not difficult - swim pace should be tough but sustainable


    Day 3

    Glute activation 2: 3 sets of 12 each side
    A: back squat x 5,3,1,5,3,1; rest 3min
    B: seated behind-the-neck press @ 30X1 x 4-6; rest 2:30 x 3
    C: good mornings @ 31X1 x 6-8; rest 2min x 3
    D1: trap-3 raise @ 3011 x 5-7; rest 45sec b/t arms x 3/arm
    D2: tabata sit ups 20sec on/10sec off x 6; rest 45sec x 2

    EMOM 10min
    odd- 10 burpee broad jumps
    even- 8 strict pull ups



    - Glute activation 2: video
    - 2nd EMOM dig deep each set, breath deep through the belly for remainder of each minute
    - Second wave of back squat, heavier than the first
    - Less volume than last week, keep the intensity up


    Day 4

    2min AMRAP @ 80-90% effort
    Row 150m
    10 wall ball
    Rest 2min
    x 4
    3min AMRAP @ 80-90% effort
    30 double unders
    10 kettlebell swings, 2 pood
    Rest 3min
    x 4


    - general, dynamic, and specific warm up. Touch on all the modalities when doing the specific warm up


    Day 5

    30min easy swim
    80min easy run


    Warm up: 30 light TGU with perfect form
    A1: standing press @ 31X1 x 2-4; rest 20sec x 3
    A2: 60 seconds 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 10-15/side; rest 90sec x 2
    25 burpees AFAP
    Row 350m HARD
    Rest 8 minutes
    x 3


    - 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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