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 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


    - 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

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


    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


    - AM workout done at sustainable pace



    Day 3

    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, 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


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



    - 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

    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

    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


    - 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


    - 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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