Special Forces Workout: Cycle 2, Week 7
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.
-Side plank on elbow with 10 leg lifts x 3/side
A1: back squat @ 31X1 x 8-10, rest 60 seconds x 3
A2: press @ 21X1 x 8-10, rest 60sec x 3
B: push press x 126.96.36.199; rest 10sec between clusters, rest 3min x 3
C: standing pallof press x 10-12, rest 70sec x 3, hold the extended position for 4 seconds each rep
7 minutes AMRAP @ 90% effort:
- 20 40# overhead sandbag lunges
- 3 wall walks
- Run 150m
- 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
- 15min swim @ 70% effort
- 25min bike @ 70% effort
- 25min run @ 70% effort
- 30min run w/ 40# ruck in fatgiues
2km run @ 80-90% effort
8min AMRAP @ 80-90% effort
- 20 push ups
- 6 strict pull ups
- 10 back extensions
- 8 forward rolls
30 four-count flutter kicks, rest 60sec x 3
- AM workout done at sustainable pace
- 3 Sets of side leg raises, 10 forward and 10 backwards each side
A1: prowler push 50m hard and heavy, rest 60sec x 4
A2: hang power cleans x 8-10, rest 90sec x 4
B: deadlifts x 188.8.131.52, rest 10sec between clusters, rest 3min x 3
C: single-arm standing DB bent-over rows @ 31X2 x 8-10, rest 60sec between arms x 3/arm
10sec airdyne or sprint @ 95-95%, rest 1:50 x 3
35min airdyne @ Z1 pace, stopping every 5 minutes to complete 1 rope climb 20ft
- Airdyne sprints: 85-90%, 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 10sec, learn to dig deeper
odd - 16 box jump step downs 24"
even 160ft farmer's carry 80lbs/hand
odd- row 12 cals
even- 150ft buddy carry
90min ruck with 70#'s on gravel road while carrying a 10# sledge hammer at the low ready position using both hands
10min swim with ruck as flotation device
- Ruck walk done at 5-6km/hr pace
- Moderate swim with ruck, learn to pack it so it floats
- 3 sets of 10 clamshells each side
A1: stiff-legged deadlifts @ 30X2 x 8-10, rest 45sec x 4
A2: weighted ring dips @ 31X2 x 6-8, rest 45sec x 4
B: RFESS @ 3010 x 10-12, rest 60sec between legs x 3/leg
C1: 2pood KB Swings x 20-30, rest 60sec x 3
C2: 20-30 wall ball, 20#/10ft, rest 60sec x 3
D: band pull-aparts @ 3032 x 8-10, 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.