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.

 

Week 11

Day 1

AM:
20min Swim @ 80-90% effort
45min Run @ 80-90% effort
45min Run w/ 40# Ruck in Fatgiues

PM:
Run 500m @ 90% effort
Walk 2:30
x 5
+
Rest 8min
+
9min AMRAP @ 80-90% effort
40 Backwards Walking Lunges
10 Box Jumps 30"
10 Front Squats 135#
+
Rest 3min
+
40-60 second hand stand hold against wall; rest 20sec x 3

Breaking Muscle Shop

 

notes:
- AM workout done at sustainable pace
- will do a shorter swim/bike/run/ruck next week at higher intensity
- choose AM effort based on how you feel, if you're feeling great, go for 90%, if not so
much, hold off to 80% and save your energy for next week 

 

Day 2

AM:
20min Swim @ 80-90% effort
45min Run @ 80-90% effort
45min Run w/ 40# Ruck in Fatgiues

PM:
Run 500m @ 90% effort
Walk 2:30
x 5
+
Rest 8min
+
9min AMRAP @ 80-90% effort
40 Backwards Walking Lunges
10 Box Jumps 30"
10 Front Squats 135#
+
Rest 3min
+
40-60 second hand stand hold against wall; rest 20sec x 3

 

notes:
- AM workout done at sustainable pace

 

Day 3

AM
Warm-Up:
- 3 sets of 10 Horizontal Hip Thrusts with Barbell - Moderate Weight
+
A1: Prowler Push 40m Hard and Heavy @ 110%; rest 60sec x 3
A2: Hang Power Cleans x 4-6; rest 90sec x 3
B: Deadlifts x 2.2.2 ; rest 10sec b/t clusters; rest 3min x 3
C: Single Arm Standing DB Bent Over Rows @ 31X2 x 4-6; rest 60sec b/t arms x 3/arm
+
10sec AD or Sprint @ 100%; rest 1:50 x 4

PM
25min AD @ Z1 pace
- every 5min, get off and perform 10 Forward Rolls (5/shoulder)

 

notes:
- Horizontal Hip Thrusts, feet on ground, upper back on bench

- Hang power cleans, keep a neutral back, knees back, load the hamstrings, get some coaching if needed
- AD sprints all out 

 

Day 4

AM:
8min EMOM
odd - 20 Medicine Ball Slams 20#
even - 20 Jumping Lunges
+
Rest 6min
+
8min EMOM
odd- 20 Clapping Push-Ups
even- 15 4- Count Mountain Climbers

PM
2 Hour Ruck w/ 70#'s on Gravel Road while carrying
a 10# sledge hammer at the low ready position, both hands
+
20min Swim w/ Ruck as Flotation Device @ 70% effort

 

notes:
- very similar to last week with last volume, note how your differences in results
- Ruck walk done at moderate pace
- moderate swim with ruck, learn to pack it so it floats
- medicine ball slams, don't bend at waist but rather extend, as you would in the triple extension of a clean
- big, fast strides for mountain climbers, hands on a 18" box, arms straigth 

 

Day 5

Warm-Up:
- 3 sets of 12-14 clam shells each side
+
A1: Stiff Legged Deadlifts @ 30X2 x 5-7; rest 45sec x 3
A2: Wtd Ring Dips @ 31X2 x 3-5; rest 45sec x 3
B: RFESS @ 3010 x 6-8; rest 60sec b/t legs x 3/leg
C1: 10-20 KB Thrusters 2pd/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
+
5min Walk Cool Down

 

notes:
- do body weight only dips if necessary
- stay true to tempo on RFESS
- NPUBBJ: No Push-Up Burpee Box Jump
- increase loads from last week if possible

 

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.

Topic: