Special Forces Workout: Cycle 2, Week 10
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.
Welcome to the Special Forces Training Program!
Make sure you read through to the bottom before commencing training.
- 3 sets of 12 Kneeling Squats 185#
A1: Back Squat @ 31X1 x 5-7; rest 60sec x 4
A2: Press @ 21X1 x 5-7; rest 60sec x 4
B: Push Press x 22.214.171.124; rest 10sec b/t clusters; rest 3min x 3
C: One-Legged Standing Pallof Press x 8-12; ret 70sec x 3 - Hold the extended position for 4 seconds each rep
10 35# DB Single Arm Overhead Walking Lunges L
10 35# DB Snatch L
10 35# DB Single Arm Overhead Walking Lunges R
10 35# DB Snatch R
Airdyne 0.3 miles
- push press preferably done on blocks
- keep rib cage and pelvis aligned during pallof press, maintain athletic positoin
- 7min 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
20min Swim @ 70% effort
40min Bike @ 70% effort
40min Run @ 70% effort
50min Run w/ 40# Ruck in Fatgiues
Run 500m @ 90% effort
9min AMRAP @ 80-90% effort
100m Bear Crawl
Run Backwards 100m
20 Burpee Broad Jumps
20 HR Push-Ups
40 second hand stand hold against wall; rest 20sec x 3
- AM workout done at sustainable pace
- 3 sets of Horizontal 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 126.96.36.199 ; rest 10sec b/t clusters; rest 3min x 3
C: Single Arm Standing DB Bent Over Rows @ 31X2 x 5-7; rest 60sec b/t arms x 3/arm
10sec AD or Sprint @ 95-98%; rest 1:50 x 6
40min airdyne @ Z1 pace
- every 5min complete 1 rope climb 20ft OR if you can complete 2 strict ring muscle ups
- 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
odd - 20 Medicine Ball Slams 20#
even - 20 Jumping Lunges
odd- 20 Clapping Push-Ups
even- 15 4- Count Mountain Climbers
3 Hour Ruck w/ 70#'s on Gravel Road while carrying
a 10# sledge hammer at the low ready position, both hands
15min Swim w/ 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
- 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 per hand, rest 60sec x 3
C2: 15-20 NPUBBJ 24", rest 60sec x 3
D: band pull-aparts @ 3032 x 10-12, rest 70sec x 3
- Do body weight only dips if necessary
- Stay true to tempo on RFESS
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 9 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.