A: Deadlift @ 41X1 x 6-7; rest 3min x 3
B: RFESS @ 3010 x 12-15; rest 60sec b/t legs x 3/leg
C: Seated DB Press @ 3010 x 10-12; rest 2:30 x 3
D: Dead Bugs @ 1511 x 10/leg; rest 2min x 3
+
Walk 10min

Day 2

Bike 30sec @ 90% effort Bike 30sec @ 50% effort x 10
+

Row 30sec @ 90% effort Row 30sec @ 50% effort x 10

Notes:

• Distance should be +/- 1-2 metres each set

Day 3

A: High Bar Back Squat @ 32X1 x 6-7; rest 3min x 3 B: DB Step-Ups Alternating x 10-12/leg; rest 2min x 3 C: Wtd Pull-Up @ 21X1 x 6-7; rest 3min x 3
D: AMSAP Sorensen Hold; rest 2min x 3

+
Bike 5min easy

Notes:

• Use a weight belt for weighted pull-ups and point toes and legs to form a strong hollow position.
• Sorensen hold done either on GHD machine or strapped down to bench at calves and hamstrings with cargo straps, hip bones slightly off the pad.

Day 4

AM:
60min Bike @ Z1 pace

PM:
10min AMRAP @ 85% effot 20 Walking Lunges
Run 200m
20 HR Push-Ups
+
Walk 10min
+
10min AMRAP @ 85% effort 20 Situps
Row 250m
20 BW Squats

Notes:

• A good rule of thumb for Z1 pace is a HR between 120-135 bpm, this should be based on feel over time.
• Ensure shoulders don’t rotate forward on hand release push-ups
• Military standard sit-ups

Day 5

• Swim 10min @ Z1 pace
• Bike 20min @ Z1 pace
• Run 20min @ Z1 pace

Notes:

• A good rule of thumb for Z1 pace is a HR between 120-135 bpm, this should be based on feel over time.

Click on the number below that corresponds to the week of training you’re in.

Week 2, Day 1

A: Deadlift @ 41X1 x 5-6; rest 3min x 3

B: RFESS @ 3010 x 10-12; rest 60sec b/t legs x 3/leg
C: Incline DB Press @ 31X1 x 8-10; rest 2:30 x 3

D: Front Plank – Arms Straight; accumulate 5min +Row 5min easy

Notes:

• RFESS
• Ensure that you maintain a neutral spine for front plank by squeezing glutes, thighs, and bracing abdominals

Day 2

Run 30sec @ 90% effort Run 30sec @ 50% effort x8
+

Airdyne 30sec @ 90% effort Airdyne 30sec @ 50% effort x8
+

30sec WallBalls 30sec Rest
x6

Notes:

• Distance should be +/- 1-2 seconds eac set
• Wall-balls are 20# and 10ft target for men, and 14# and 9ft target for women

Day 3

A: High Bar Back Squat @ 32X1 x 5-6; rest 3min x 3

B: DB Step-Ups Alternating x 9-11/leg; rest 2min x 3

C: Wtd Pull-Up @ 21X1 x 5-6; rest 3min x 3
D: AMSAP Sorensen Hold; rest 2min x 3

+
Bike 10min easy

Notes:

• Use a weight belt for weighted pull-ups and point toes and legs to form a strong hollow position
• Sorensen hold done either on GHD machine or strapped down to bench at calves and hamstrings with cargo straps, hip bones slightly off the pad

Day 4

AM

30min swim @ easy pace

Every 2 lenghts swim to bottom of pool and up x 2

Tread water 5minutes

PM:

10min AMRAP @ 85% effot 16 Sit-Ups

8 Burpees

40 Single Skips

+

Walk 10min

+

10min AMRAP @ 85% effort 5 Strict Pull-Ups

10 Medicine Balls Slams 300m Row

Notes:

• A good rule of thumb for Z1 pace is a HR between 120-135 bpm, this should be based on feel over time
• Sit-ups

Day 5

Swim 15min @ Z1 pace

Bike 25min @ Z1 pace

Run 25min @ Z1 pace

Notes:

• A good rule of thumb for Z1 pace is a HR between 120-135 bpm, this should be based on feel over time.

Click on the number below that corresponds to the week of training you’re in.

Week 3, Day 1

A: Deadlift @ 41X1 x 4-5; rest 3min x 4

B: RFESS @ 3010 x 8-10; rest 60sec b/t legs x 3/leg
C: Incline DB Press @ 31X1 x 6-8; rest 2:30 x 4

D: FLR on Rings; Accumulate 3min +
Row 5min easy

Notes:

• RFESS
• Ensure that you maintain a neutral spine for FLR by squeezing glutes, thighs, and bracing abdominals

Day 2

Run 30sec @ 90% effort Run 30sec @ 50% effort x6
+

Airdyne 30sec @ 90% effort Airdyne 30sec @ 50% effort x6
+

30sec WallBalls 30sec Rest
x6
+

Row 30sec @ 90% effort Row 30sec @ 50% effort x6

Notes:

• Distance should be +/- 1-2 seconds each set

Wall-balls are 20# and 10ft target for men, and 14# and 9ft target for women

Day 3

A: High Bar Back Squat @ 32X1 x 4-5; rest 3min x 4

B: DB Step-Ups Alternating x 8-10/leg; rest 2min x 3

C: Wtd Pull-Up @ 21X1 x 4-5; rest 3min x 4
D: AMSAP Sorensen Hold; rest 2min x 3

+
Bike 12min easy

Notes:

• Use a weight belt for weighted pull-ups and point toes and legs to form a strong hollow position
• Sorensen hold done either on GHD machine or strapped down to bench at calves and hamstrings with cargo straps, hip bones slightly off the pad

Day 4

AM
30min swim @ easy pace
Every 2 lengths, 6 muscle ups on side of pool
Tread water 6minutes

PM:
11min AMRAP @ 85% effot
Run 400m
50m Bear Crawl
50m Walking Lunges w/ dowel overhead +
Walk 10min
+
11min AMRAP @ 85% effort
5 Strict Pull-Ups
10 HR Push-Ups
15 Squats
20 cals rowing
25 Single Skips

Notes:

• A good rule of thumb for Z1 pace is a HR between 120-135 bpm, this should be based on feel over time
• Sit-ups

Day 5

• Run 30min @ Z1 pace
• Bike 30min @ Z1 pace
• Swim 10min@ Z1 pace
• Tread Water in place 10min

Notes:

• A good rule of thumb for Z1 pace is a HR between 120-135 bpm, this should be based on feel over time

Click on the number below that corresponds to the week of training you’re in.

Week 4, Day 1

A: Deadlift @ 41X1 x 3-4; rest 3min x 4

B: RFESS @ 3010 x 6-8; rest 60sec b/t legs x 4/leg
C: Incline DB Press @ 31X1 x 4-6; rest 2:30 x 4

D: FLR on Rings; Accumulate 4min +
Row 8min easy

Day 2

3 Rounds: Row 150m Rest 30sec +

13 Rounds:
8 Wall-Balls
12 Walking Lunges Rest 30sec

Notes:

• Goal is same time each set of row, and same time for each set of wall-ball/lunges

Day 3

A: High Bar Back Squat @ 32X1 x 3-4; rest 3min x 4

B: DB Step-Ups Alternating x 6-8/leg; rest 2min x 4

C: Wtd Pull-Up @ 21X1 x 3-4; rest 3min x 4

D: Back Extensions @ 40X1 x 8-10; rest 90sec x 3 +

Walk 10min easy

Notes:

• Use a weight belt for weighted pull-ups and point toes and legs to form a strong hollow position
• DB step-ups: drive through heel and engage glutes each rep

Day 4

AM
30min Bike @ easy pace

PM:
Swim Hard 10min Tread Water 5min Rest 5min
x2

Notes:

• Aim for same pace both sets
• Focus on big belly breaths during the 5minutes of rest

Day 5

Swim 20min@ Z1 pace

Bike 40min @ Z1 pace

Run 35min @ Z1 pace

Notes:

• A good rule of thumb for Z1 pace is a HR between 120-135 bpm, this should be based on feel over time

Click on the number below that corresponds to the week of training you’re in.

Week 5, Day 1

A: Deadlift @ 41X1 x 2-3; rest 3min x 4

B: RFESS @ 3010 x 4-6; rest 60sec b/t legs x 4/leg
C: Incline DB Press @ 31X1 x 3-5; rest 2:30 x 4

D: FLR on Rings; Accumulate 5min +
Row 10min easy

Notes:

• RFESS
• Ensure that you maintain a neutral spine for FLR by squeezing glutes, thighs, and bracing abdominals

Day 2

Row 30sec @ 90%

Walk 30sec
x 30

Notes:

• Goal is same time each set
• Stay tall in the rower
• Ensure the handle passes the knees before they bend
• For more information on how to row properly, check out the Concept 2 rower site:

Day 3

A: High Bar Back Squat @ 32X1 x 2-3; rest 3min x 4

B: DB Step-Ups Alternating x 4-6/leg; rest 2min x 4

C: Wtd Pull-Up @ 21X1 x 2-3; rest 3min x 4
D: Back Extensions @ 40X1 x 8-10; rest 90sec x 4 +

Walk 15min easy

Notes:

• Use a weight belt for weighted pull-ups and point toes and legs to form a strong hollow position
• DB step-ups: drive through heel and engage glutes each rep

Day 4

AM
30min swim @ easy pace. Every 5min Tread Water for 30sec

PM
10min AMRAP @ 90% effort AD 0.3 miles
12 Burpees
100m Farmer’s Carry Heavy Walk 10min
x2

Notes:

• Aim for same pace both sets
• Focus on breathing during 10minutes of walking
• Keep shoulders blades back and down during farmer’s walks and eyes ahead. Small, wide steps.
• Ensure that you’re landing on the heels of your feet rather than your toes when you’re jumping from the push-up to the squat position in the burpee.

Day 5

Swim 25min@ Z1 pace

Bike 45min @ Z1 pace

Run 40min @ Z1 pace +

Perform 60 Walking Lunges with perfect form

Notes:

• A good rule of thumb for Z1 pace is a HR between 120-135 bpm, this should be based on feel over time

Click on the number below that corresponds to the week of training you’re in.

Week 6, Day 1

Build to a 1RM Deadlift; rest as needed b/t sets
+
Find your 8RM RFESS @ 3010; rest as

needed between sets; note score for both legs
+
AMSAP Sorensen Hold; 1 attempt

Notes:

• 1RM stands for 1 rep max, the most weight you can do for one repetition
• For more information on how to build to a 1RM

Day 2

Test:
Row 5km for best possible time

Notes:

• Try and start off a bit slower than you would like, and then pick up the pace each kilometre. aim for a negative 1km split

Day 3

Build to a 1RM High Bar Back Squat; rest as needed between sets
+
Build to a 1RM Wtd Pull-Up

Notes:

• 1RM stands for 1 rep max, the most weight you can do for one repetition
• For more information on how to build to a 1RM

Day 4

Swim 25m @ 90% Rest 30sec
x8
+

Walk 10min
+
Run 30sec @ 90% Rest 30sec
x8

Notes:

• Times per set should be +/- 1-2 seconds each set

Day 5

AM:
TEST: 400m Swim for time

PM:
TEST: 10km run for time

Notes:

• Allow a minimum of 6 hours between the end of the AM workout and the beginning of the warmup for the PM workout

Click on the number below that corresponds to the week of training you’re in.

Week 7, Day 1

A1: Front Squat @ 31X1 x 5-6; rest 2min x 3
A2: Standing DB Press @ 30X2 x 6-7; rest 2min x 3
B: SLRDL @ 31X1 x 10-12; rest 90sec b/t legs x 3/leg
C1: Side Bridge L 90sec; rest 90sec x 3
C2: Side Bridge R 90sec; rest 90sec x 3
D: Powell Raise @ 3010 x 10-12; rest 60sec b/t arms x 3/arm

Notes:

• SLRDL: Single Leg Romanian Deadlift. This is done w/ 1 dumbell in each hand, reach down as far as you can while maintaining a neutral spine and retracted shoulder blades
• Side Bridge
• TRMXD -Powell Raise
• Front Squat

Day 2

15min AMRAP @ 90% effort Run 400m
15 Burpees
Walk 15min

15min AMRAP @ 90% effort Run 400m
15 Wall-Balls

Notes:

• Goal is a steady pace throughout. Score should be the same for the first and second half of each set

Day 3

A1: Thruster x 7-8; rest 2min x 3
A2: Bent Over BB Row @ 41X2 x 7-8; rest 2min x 3

B: Tall Kneeling Pallof Press @ 1511 x 10-12; rest 2

C: Band Pull Aparts @ 3113 x 10-12; rest 2min x 3 +10min Step Ups 18″ w/ 30# vest

Notes:

• Anytime that you hit the top of the rep range, you must go up in weight on the next set
• Step-ups should be done at a continuous pace

Day 4

Run 350m

Walk 1minute x 10

Notes:

• Goal is same hard pace each set. Each set should be within 1-2 seconds of one another.

Day 5

AM:
40min Bike @ Z1 pace

40min Jog @ Z1 pace

PM:
20min Swim @ Z1 pace
Every 100m tread water for 15 seconds w/ 10lb brick

Notes:

• A good rule of thumb for Z1 pace is to maintain a HR between 120-135bpm

Click on the number below that corresponds to the week of training you’re in.

Week 8, Day 1

A1: Front Squat @ 31X1 x 4-5; rest 2min x 3
A2: Standing DB Press @ 30X2 x 5-6; rest 2min x 3
B: SLRDL @ 31X1 x 9-11; rest 90sec b/t legs x 3/leg
C1: Side Bridge L 100sec; rest 90sec x 3
C2: Side Bridge R 100sec; rest 90sec x 3
D: Powell Raise @ 3010 x 9-11; rest 60sec b/t arms x 3/arm

Notes:

• SLRDL: Single Leg Romanian Deadlift. This is done w/ 1 dumbell in each hand, reach down as far as you can while maintaining a neutral spine and retracted shoulder blades
• Side Bridge

Day 2

50 Push-Ups

Run 2km @ 80% effort
100 Perfect Squats
Run 2km @ 80% effort
30 Strict Pull-Ups
Run 2km @ 80% effort
150 Sit-Ups
Run 2km @ 80% effort
80 Perfect Standing Lunges

Notes:

• Goal is to maintian exact same pace for each 2km run, and to perforem all movements with perfect form, adjust your pacing and breaking up sets accordingly

Day 3

A1: Thruster x 6-7; rest 2min x 3
A2: Bent Over BB Row @ 41X2 x 6-7; rest 2min x 3

B: Alternating Front Rack Barbell Step-Ups 18″ x 6-8/l

C: Tall Kneeling Pallof Press @ 1511 x 12-15; rest 2

D: Band Pull Aparts @ 3113 x 12-15; rest 2min x 3

Notes:

• BB Step-Ups
• Anytime you hit the top of the rep range on a given set, you MUST go up in weight on the next set

Day 4

Run 400m

Walk 1 minute x 10

Notes:

• Goal is same hard pace each set.
• Each set should be within 1-2 seconds of each other

Day 5

AM:
50min Bike @ Z1 pace 50min Jog @ Z1 pace

PM:
20min swim @ Z1 pace
Every 100m swim to the bottom of the deep end, and back up x 2

Notes:

• A good rule of thumb for Z1 pace is to maintain a HR between 120-135bpm.

Click on the number below that corresponds to the week of training you’re in.

Week 9, Day 1

A1: Front Squat @ 31X1 x 3-4; rest 2min x 4
A2: Standing DB Press @ 30X2 x 4-5; rest 2min x 3
B: SLRDL @ 31X1 x 8-10; rest 90sec b/t legs x 4/leg
C1: Side Bridge L 110sec; rest 90sec x 3
C2: Side Bridge R 110sec; rest 90sec x 3
D: Powell Raise @ 3010 x 7-9; rest 60sec b/t arms x 3/arm

Notes:

• SLRDL: Single Leg Romanian Deadlift. This is done w/ 1 dumbell in each hand, reach down as far as you can while maintaining a neutral spine and retracted shoulder blades
• Side Bridge

Day 2

15min AMRAP @ 90% effort
5 Forward Rolls
10 Burpee Broad Jumps
10 Walking Lunges w/ 25# DB Overhead 10 Walking Lunges w/ 25# DB verhead L Run 200m

Rest 12min x2

Notes:

• Goal is same rounds/reps for each set
• Jump as far as you can on each burpee

Day 3

A1: Push Press x 5-6; rest 2min x 3
A2: Bent Over BB Row @ 41X2 x 5-6; rest 2min x 3

B: Alternating Front Rack Barbell Step-Ups 18″ x 5-7/l

C: Tall Kneeling Pallof Press @ 1511 x 15-18; rest 2 + 25 TGU 1.5 pd for time/ must be done with perfect form

Notes:

• Anytime that you hit the top of the rep range, you must go up in weight on the next set
• Step-ups should be done at a continuous pace

Day 4

Run 3min

Hard Walk 3min
x6

Day 5

AM:
60min Bike @ Z1 pace 60min Jog @ Z1 pace

PM:
25min swim @ Z1 pace

Every 100m swim to the bottom of the deep end, and back up x 2

Notes:

• A good rule of thumb for Z1 pace is to maintain a HR between 120-135bpm.

Click on the number below that corresponds to the week of training you’re in.

Week 10, Day 1

A1: Front Squat @ 31X1 x 2-3; rest 2min x 4
A2: Standing DB Press @ 30X2 x 3-4; rest 2min x 4
B: SLRDL @ 31X1 x 8-10; rest 90sec b/t legs x 4/leg
C1: Side Bridge L 70sec; rest 90sec x 4
C2: Side Bridge R 70sec; rest 90sec x 4
D: Powell Raise @ 3010 x 6-8; rest 60sec b/t arms x 3/arm

Notes:

• SLRDL: Single Leg Romanian Deadlift. This is done w/ 1 dumbell in each hand, reach down as far as you can while maintaining a neutral spine and retracted shoulder blades
• Side Bridge

Day 2

Swim 400m Hard
50 Standing Lunges
50 Pushups
Tread Water 1min w/ 20# Brick Rest 10min
x2

Notes:

• Goal is same rounds/reps for each set

Day 3

A1: Push Press x 4-5; rest 2min x 3
A2: Bent Over BB Row @ 41X2 x 4-5; rest 2min x 3

B: Alternating Front Rack Barbell Step-Ups 18″ x 4-6/l

C: Tall Kneeling Pallof Press @ 1511 x 10-12; rest 2 +100 Hand Release Push-Ups for time

Notes:

• Anytime that you hit the top of the rep range, you must go up in weight on the next set
• Step-ups should be done at a continuous pace

Day 4

Run 4 min

Hard Walk 4 min
x6

Day 5

AM:
70min Bike @ Z1 pace

70min Jog @ Z1 pace

PM:
30min swim @ Z1 pace
Every 100m swim to the bottom of the deep end, and back up x 2

Click on the number below that corresponds to the week of training you’re in.

Week 11, Day 1

A1: Build to a tough 2rep Front Squat
A2: Build to a 3RM DB Press
B: SLRDL @ 31X1 x 6-8; rest 90sec b/t legs x 3/leg
C1: Side Bridge L 100-120sec; rest 2min x 2
C2: Side Bridge R 100-120sec; rest 2min x 2
D: Powell Raise @ 3010 x 4-6; rest 60sec b/t arms x 3/arm

Notes:

• SLRDL: Single Leg Romanian Deadlift. This is done w/ 1 dumbell in each hand, reach down as far as you can while maintaining a neutral spine and retracted shoulder blades
• Side Bridge

Day 2

8 Rounds:
6 Heavy Deadlifts
50m Farmer’s Carry Heavy Row 500m
Walk 4min

Day 3

A1: Build to a tough 2rep Push Press
A2: Build to a tough 2rep Wtd Pull-Up
B: Walking BB Lunges x 6-8/leg; rest 2:30 x 3
C: Tall Kneeling Pallof Press @ 1511 x 8-10; rest 2mi +
Run 2km @ Z1 pace

Day 4

Run 5km @ 85% effort

Walk 10min
Run 5km @ 85% effort

Day 5

AM:
35min Swim @ Z1 pace

10min Tread Water

35min Bike @ Z1 pace

35min Jog @ Z1 pace

Notes:

• A good rule of thumb for Z1 pace is to maintain a HR between 120-135bpm.

Click on the number below that corresponds to the week of training you’re in.

Week 12, Day 1

Build to a 1RM Front Squat; rest as needed +
Build to a 1RM Press; rest as needed
+

AMSAP Side Bridge L; 1 attempt; rest 3min AMSAP Side Bridge R; 1 attempt

Day 2

10km Run for best possible time

Day 3

Build to a 1RM Push Press; rest as needed
+
Build to an 8RM RFESS @ 3010; rest as needed

Day 4

Run 30sec @ 90% effort

Walk 30sec
x 15

Day 5

5 Rounds for best possible time:

12 Wall Walks
12 Burpee Pull-Ups
Run 200m

Click on the number below that corresponds to the week of training you’re in.

The post Phase 1 Special Forces Prep: Structural Balance, Strength, Aerobic Base appeared first on Breaking Muscle.

AM
50min EMOM

• Min 1-10: 2 Heavy CGBP
• Min 11-20: 3 Tough Strict HSPU (adjust deficit to challenge
• accodingly)
• Min 21-30: 10sec Sled Push Tough but Sustainable
• Min 31-40: 3 Tough Thrusters
• Min 41-50: 15sec Row Sprint @ 90% effort

PM
20min swim @ Z1 pace
+
Accumulate 2min treading water with a 20# brick, easy intervals

Week 1, Day 1

AM
50min EMOM

• Min 1-10: 2 Heavy CGBP
• Min 11-20: 3 Tough Strict HSPU (adjust deficit to challenge
• accodingly)
• Min 21-30: 10sec Sled Push Tough but Sustainable
• Min 31-40: 3 Tough Thrusters
• Min 41-50: 15sec Row Sprint @ 90% effort

PM
20min swim @ Z1 pace
+
Accumulate 2min treading water with a 20# brick, easy intervals

Notes:
– CGBP is close grip bench press. Place your hands approximately 16″ apart.
– HSPU: hand stand push-ups, done against a wall
– sled push: arms straight
– Thruster weight should be tough but sustainable. Start with less than you think you should and increase as you go, rather than go too heavy and have to drop weight.
– row sprint: tough but sustainable

Day 2

AM:
20min AMRAP @ 85% effort

• 10 hand release push ups
• 10 sit ups
• 10 prisoner lunges
• 10 forward rolls (alternate shoulders)
• 10 double unders

PM
A two-hour ruck with 75lb pack on gravel road while carrying a 10lb sledge hammer at the low ready position using both hands.

Notes:
– prisoner lunges: walking lunges with hands behind head and elbows back
– If you can’t do double unders, learn them. If you don’t have a skipping rope, do lateral ski hops

Day 3

A: 3X back squat @ 3,3,3,3, rest 20sec between clusters, rest 2:30 between sets of clusters
B: 3X Pendlay rows x 10-12, rest 2min
C1: 3X wide grip pull ups, stop 1 rep short of failure, rest 20sec
C2: 3X straight arm lat pull downs x 10-12, rest 2min
D: accumulate 2min in the L-sit position
+
3 rounds for time:

• 12 one-arm overhead walking lunges with 25lb DBs
• 12 burpee pull ups

Notes:
– Re-rack the bar between back squat clusters.
– Pendlay rows: no hip or back swing involved, pull each rep from the ground to the sternum, then lower back down over 2 seconds
– No “chinnin” on the pull ups, keep your head and neck neutral.
– active shoulders for the overhead lunges

Day 4

AM

3 rounds:

• Run 10min @90% effort
• Walk 10min

PM

• 30min swim @ Z1 pace
• 30min bike @ Z1 pace
• 30min jog @ Z1 pace
• 30min ruck walk with 40lbs @ Z1 pace

Notes:
– AM workout is tough but sustainable
– PM workout: leave the ego at the door

Day 5

A: 3X front-racked walking barbell lunges x10-12, rest 2:30
+
12min EMOM with a 20-30lb weighted vest

• odd – 50sec step ups
• even- 15-20 hand release push ups

+
Rest 8min
+
12min EMOM

• odd – 2 TGU, heavy
• even – 15-20 2-pood kettlebell swings

+
Walk10min, easy pace

Click on the number below that corresponds to the week of training you’re in.

Week 2, Day 1

AM
50min EMOM

• 1-10: 3 Heavy CGBP
• 11-20: 3-4 tough strict HSPU

• 21-30: 12 second sled push
• 31-40: 4 tough thrusters
• 41-50: 15sec row sprint @ 90% effort

PM
25min swim @ Z1 pace
+
Accumulate 2:30 treading water with a 20# brick, moderate intervals

Notes:

• For the close grip bench press, place your hands approximately 16″ apart.
• HSPU: do these against a wall
• Sled push: keep your arms straight
• Thruster weight should be tough but sustainable, go less than you think and you can increase as you go, rather than go too heavy and drop weight

Day 2

AM:
20min AMRAP @ 85% effort

• 10 clapping push ups
• 10 GHD sit ups
• 10 30″ box jumps
• 100m bear crawl
• 10 ski jumps over erg

PM
2:30:00 ruck with 75lbs on gravel road while carrying a 10# sledge hammer at the low ready
position with both hands

Notes:

• moderate pace for ruck march
• steady pace throughout on AMRAP

Day 3

A: Back Squat @ 2.2.2.2.2; rest 20sec b/t clusters; rest 2:30 x 3
B: Pendlay Rows x 9-11; rest 2min x 3
C1: AMRAP Wide Grip Pull-Ups (-1); rest 20sec x 3
C2: Straight Arm Lat Pull Downs x 9-11; rest 2min x 3
D: Accumulate 2minutes in the Hanging L-Sit position
+
3 Rounds for time
8 Wall Walks
8 TGU 1.5pd

Notes:

• re-rack the bar between back squat clusters
• Pendlay rows: no hips or back swing involved. Pull each rep from the ground to the sternum then lower back down over two seconds
• no “chinnin” on the pull-ups, head neutral

Day 4

AM
Run 11min @90% effort
Walk 10min
x 3

PM
30min swim @ Z1 pace
35min bike @ Z1 pace
35min jog @ Z1 pace
35min ruck walk with 40lbs @ Z1 pace

Notes:
– AM workout is tough but sustainable
– PM workout, leave the ego at the door

Day 5

A: Front-racked barbell walking lunges x 12-14, rest 2:30 x 3
+
14min EMOM

• odd – 50sec step ups with 20-30lb weighted vest
• even- 15-20 hand release push ups with the same weighted vest

+
Rest 8min
+
12min EMOM

• odd- 7 Burpee pull ups
• even- 15 goblet squats with a 100lb DB

+
Walk 11min easy pace

Notes:

• For the goblet squats, stay as upright as possible and keep the DB tight into your chest.

Click on the number below that corresponds to the week of training you’re in.

Week 3, Day 1

AM
50 minute EMOM

• 1-10: 4 heavy close grip bench press
• 11-20: 4 tough strict HSPU (adjust deficit to challenge accordingly)
• 21-30: 15 seconds backward sandbag drag – hard and heavy but sustainable
• 31-40: 5 tough power cleans
• 41-50: sprint 100m @ 90% effort – tough but sustainable

PM

30 minute swim @ Z1 pace

+
Accumulate 3 minutes in moderate intervals of treading water with a 20lb brick

Notes:

• For the close grip bench press, place your hands approximately 16″ apart.
• HSPU: do these against a wall

Day 2

AM
20 minute AMRAP @ 85% effort

• 50 double unders
• 200m run
• 40 push ups
• 15 pull ups
• 15 back extensions

PM
3 hour ruck with 75lbs on gravel road while carrying a 10lb sledge hammer at the low ready
position

Notes:

• moderate pace for ruck march
• steady pace throughout on AMRAP

Day 3

A: back squat @ 2,2,2,2, resting 20 seconds between clusters, rest 2:30 between rounds x 3
B: Pendlay rows x 8-10, rest 2 minutes x 3
C1: AMRAP wide grip pull ups: do one fewer than your max, rest 20 seconds x 4
C2: straight arm lat pull downs x 8-10, rest 2:00 x 4
D: 10-16 windshield wipers, rest :90 x 3
+
3 rounds for time woth 20lb vest:
15 burpees
15 95lb thrusters

Notes:

• re-rack the bar between back squat clusters
• Pendlay rows: no hips or back swing involved. Pull each rep from the ground to the sternum then lower back down over two seconds
• no “chinnin” on the pull-ups, head neutral

Day 4

AM
Run 12min @90% effort
Walk 10min
x 3

PM
30min swim @ Z1 pace
40min bike @ Z1 pace
40min jog @ Z1 pace
40min ruck walk woth 40lb pack @ Z1 pace

Notes:

• AM workout is tough but sustainable
• PM workout, leave the ego at the door

Day 5

A: front-racked barbell walking lunges x 14-16, rest 2:30 x 3
+
16min EMOM

• odd – 50sec step ups with a 20-30lb weighted vest
• even- 15-20 hand release push ups with the weighted vest

+
Rest 8min
+
12min AMRAP

• 3 hang power clean 135#
• 3 deadlift 135#
• 3 24″ box jumps
• 6 hang power clean 135#
• 6 deadlift 135#
• 6 24″ box jumps
• 9…
• 9….
• 9….
• 12…
• 12…
• …………

+
Walk 12min easy pace

Notes:

• 100% effort on the 12 minute AMRAP

Click on the number below that corresponds to the week of training you’re in.

Week 4, Day 1

AM
50min EMOM

• 1-10: 5 heavy push press
• 11-20: heavy Pendlay rows

• 21-30: 10 sandbag over shoulder cleans with an 80lb sandbag
• 31-40: 8 moderate deadlifts
• 41-50: 50m sprint @100%

PM
35min swim @ Z1 pace
+
Accumulate 3:30 treading water with a 20lb brick, moderate intervals

Day 2

AM:
25min AMRAP @ 85% effort

• 10 sandbag squats, left shoulder, 80lbs
• 25 double unders
• 10 sandbag squats, right shoulder, 80lbs
• run 200m
• 10 sandbag push press

PM
3:30:00 ruck with 75lbs on gravel road while carrying a 10lb sledge hammer at the low ready
position with both hands

Notes:

• moderate pace for ruck march
• steady pace throughout on AMRAP

Day 3

A: Back Squat @ 1,1,1,1,1, rest 20 seconds between clusters, rest 2:30 between rounds, X3
B: Pendlay eows x 7-9, rest 2 minutes, X4
C1: AMRAP wide grip pull ups (-1), rest 20 seconds, X4
C2: straight arm lat pull downs X7-9, rest 2 minutes, X4
D: 12-18 windshield wipers, rest 90 seconds, X3
+
3 rounds for time with a 20lb vest

• 2 minutes continuous 18″ step ups with a 20lb DB in each hand
• 2 minutes AMRAP double unders
• 2 minutes rowing

Notes:

• re-rack the bar between back squat clusters
• Pendlay rows: no hips or back swing involved. Pull each rep from the ground to the sternum then lower back down over two seconds
• no “chinnin” on the pull-ups, head neutral

Day 4

AM
Run 13min @90% effort
Walk 10min
x 3

PM
30min swim @ Z1 pace
45min bike @ Z1 pace
45min jog @ Z1 pace
45min ruck walk with 40lbs @ Z1 pace

Notes:
– AM workout is tough but sustainable
– PM workout, leave the ego at the door

Day 5

A: Front-racked barbell walking lunges x 14-16, rest 2:30 x 3
+
16min EMOM

• odd – 50 seconds step ups with 20-30lb weighted vest
• even- 15-20 hand release push ups with the same weighted vest

+
Rest 8min
+
12min AMRAP

3 hang power cleans @135lbs

3 deadlifts @135lbs

3 24″ box jumps

6 hang power cleans @135lbs

6 deadlifts @135lbs

6 24″ box jumps

9 hang power cleans @135lbs

9 deadlifts @135lbs

9 24″ box jumps

12 hang power cleans @135lbs

12 deadlifts @135lbs

12 24″ box jumps

+

Walk 12min easy pace

Click on the number below that corresponds to the week of training you’re in.

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

Notes:
– 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

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

PM:
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

AM:
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

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

Notes:
– 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

Notes:
– general, dynamic, and specific warm up. Touch on all the modalities when doing the specific warm up

Day 5

AM:
30min easy swim
80min easy run

PM:
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

Notes:
– 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.

Week 6, Day 1

AM
8 push ups, 8 sit ups, 8 squats
Swim 50m @ 90% effort
Tread water :20 with a 20lb brick
Rest 2:00
x 10

PM
A: back squat x 5, rest 3:00 x 3-4
B: push press x 5, rest 3:00 x 3-4
C1: weighted pull ups x 5, rest 2:00 x 3-4
C2: weighted dips x 5, rest 2:00 x 3-4
D: 20 x 4-count flutter kicks, rest :60 x 3
+
10:00 bike @ Z1 pace

Day 2

AM:
10min AMRAP @ 90% effort

• 6 push ups
• 25m farmer’s walk, 65lbs in left hand
• 25m farmer’s walk, 65lbs in right hand
• 3 pull ups
• 50m backward sandbag drag
• Run 200m

Rest 10:00

x 2

PM
90:00 ruck walk with 90lb rucksack and 10lb sledgehammer at an easy pace

Day 3

AM
Bike 20min @ Z1 pace

PM
A: deadlift x 5;,rest 3:00 x 3-4
B: bent-over barbell rows x 9-11, rest 2:30 x 3-4
C: jumping lunges x 14-16 unbroken and powerful, rest :40 x 3
C2: AMRAP calpping push ups, rest :40 X3
+
Accumulate 30 TGU at 1-1.5pood, NOT for time

Day 4

AM:

5 rounds:
Run 1km @ 90% effort
Walk 5:00

PM

3 rounds:

Bike 8:00 @ 90% effort
Walk 8:00

Notes:
– rest at least 6 hours between the end of your AM workout and start of your PM workout
– tough but sustainable pace throughout

Day 5

A: barbell front rack RFESS @ 3010 x 10-12, rest :90 between legs, 3X/leg
B: AMRAP 7:00: step ups while wearing a 25lb vest onto an 18″ box, 90% effort
C1: 33% of max reps push ups, rest :15, x 5
C2: 33% of max reps sit ups, rest :15, x 5
C3: 33% of max reps pull ups, rest :15, x 5
C4: one set of unbroken 20lb wall ball shots to a 10′ target, rest :45, x 5
+
10:00 jog @ Z1 pace

Notes:
– steady pace through out on the step ups
– set of wallballs ends when they stop being quick and powerful

Click on the number below that corresponds to the week of training you’re in.

Week 7, Day 1

AM
9 push ups, 9 sit ups, 9 squats
Swim 50m @ 90% effort
tread water 20 seconds while holding a 20lb brick
Rest 2min
x 11

PM
A: back squat X4, rest 4:00, x 3-4
B: push press X4, rest 3:00, x 3-4
C1: weighted pull ups X4, rest 2:00, x 3-4
C2: weighted dips X4, rest 2:00, x 3-4
D: 23 x 4-count flutter kicks, rest :60 x 3
+
15min bike @ Z1 pace

Day 2

AM:
10min AMRAP @ 90% effort

• 10 squats
• 5 strict pull ups
• 5 strict dips
• 1 15′ rope climb
• 8 jumping lunges
• 10 25lb wall ball shots to a 10′ target
• Run 200m
• Rest 10min

x 2

PM
120:00 ruck walk at an easy pace with a 90lb ruck sack and 10lb sledgehammer

Day 3

AM
Bike 25:00 @ Z1 pace

PM
A:deadlift X4, rest 3:00, x 3-4
B: bent-over barbell rows X8-10, rest 2:30, x 3-4
C: jumping lunges x 16-18 unbroken and powerful, rest :40, x 3
C2: AMRAP clapping push ups, rest :40, x 3
+
Accumulate 30 TGU at 1-1.5 pood for quality reps, 2 unbroken per hand, alternating

Day 4

AM:
Run 1km @ 90% effort
Walk 4:45
x 6

PM
Bike 8:00 @ 90% effort
Walk 7:00
x 3

Notes:
– rest at least 6 hours between the end of your AM workout and the start of your PM workout
– tough but sustainable pace throughout

Day 5

A: barbell front rack RFESS @ 3010 x 8-10, rest :90 between legs x 3/leg
B: AMRAP 8:00 @ 90% effort: 25lb vest weighted step-ups to an 18″ box
C1: 40% of max reps push ups, rest :15, x 4-5
C2: 40% of max reps sit ups, rest :15, x 4-5
C3: 40% of max reps pull ups, rest:15, x 4-5
C4: one set of 20lb wall ball shots to a 10′ target, rest :55, x 5
+
15:00 jog @ Z1 pace

Notes:
– steady pace through out on the step ups
– set of wall ball shots ends when they stop being quick and powerful

Click on the number below that corresponds to the week of training you’re in.

Week 8, Day 1

AM

12 rounds:

• 10 push ups/10 sit ups/10 squats
• Swim 50m @ 90% effort
• Tread water for :20 with a 20lb brick
• Rest 2:00

PM
A: back sqaut x 3, rest 3:00 x 4
B: push press x 3, rest 3:00 x 4
C1: weighted pull ups x 3; rest 2:00 x 3-4
C2: weighted dips x 3, rest 2:00 x 3-4
D: 26 x 4-count flutter kicks, rest :60 x 3
+
20:00 bike @ Z1 pace

Day 2

AM

AMRAP 10:00 @ 90% effort

• 8 burpees
• 50m bear crawl
• 2 man makers with 25lb dumbbells
• Run 200m

Rest 10:00

Repeat

PM
2:30:00 walk at an easy pace while carrying a 90lb rucksack and 10lb sledge hammer

Day 3

AM
Bike 30min @ Z1 pace

PM
A: deadlift x 3, rest 3:00 x 3-4
B: bent-over barbell rows x 8-10, rest 2:30 x 3-4
C: jumping lunges x 18-20 unbroken and powerful, rest :40 x 3
C2: AMRAP clapping push ups, rest :40 x 3
+

3 rounds:

5 unbroken TGU L with 1pood, no rest
5 unbroken TGU R with 1 pood, rest :60

Day 4

AM:

5 rounds:

Run 1km @ 90% effort
Walk 4:00

PM

3 rounds:

Bike 8:00 @ 90% effort
Walk 6:00

Notes:

– wait at least 6 hours between the end of the AM workout and the start of the PM workout
– maintain a tough but sustainable pace throughout

Day 5

A: barbell front rack RFESS @ 3010 x 6-8, rest :90 between legs x 3/leg
B: step ups to 18″ box while wearing a 25lb weight vest – AMRAP 9:00 @ 90% effort
C1: 45% of max reps push ups, rest :15 X4-5
C2: 45% of max reps sit ups, rest :15 X4-5
C3: 45% of max reps pull ups, rest :15 X4-5
C4: one unbroken set of wall ball shots to a 10″‘ target using a 20lb ball, rest :70 X5
+
20:00 jog @ Z1 pace

Notes:
– steady pace through out on the step ups
– stop your set of wall ball shots when you lose your quickness/explosiveness

Click on the number below that corresponds to the week of training you’re in.

Week 9, Day 1

AM:
10min AMRAP @ 90% effort 10 Slam Balls
10 Ring Rows
10 Back Extensions
Run 200m
Rest 10min
x2

PM
3 hour Ruck Walk w/ 90# Ruck and 10# Sledgammer @ easy pace

Day 2

AM
Bike 35min @ Z1 pace

PM
A: Deadlift x 2; rest 3min x 3-4
B: Bent Over Barbell Rows x 6-8; rest 2:30 x 3-4
C: Jumping Lunges x 20-22 unbroken and powerful; rest 40sec x 3 C2: AMRAP Clapping Push-Ups; rest 40sec x 3
+
6 Unbroken TGU L 1pd; rest 0sec
6 Unbroken TGU R 1pd; rest 60sec
x3

Day 3

AM:
Run 1km @ 90% effort Walk 3:30minutes
x5

PM
Bike 8minutes @ 90% effort Walk 5minutes
x3

Notes:
– at least 6 hours between end of AM workout and start of PM workout

– tough but sustainable pace throughout

Day 4

AM:
Run 1km @ 90% effort Walk 3:30minutes
x5

PM
Bike 8minutes @ 90% effort Walk 5minutes
x3

Day 5

A: Barbell Front Rack RFESS @ 3010 x 4-6; rest 90sec b/t legs x 3/leg
B: Step-Up Step-Downs 18″ w/ 25# Vest AMRAP in 10minutes @ 90% effort C1: 50% of Max Push-Ups; rest 15sec x 4-5
C2: 50% of Max Sit-Ups; rest 15sec x 4-5
C3: 50% of Max Pull-Ups; rest 15sec x 4-5
C4: Big Unbroken Set of Wall-Balls 20#/10ft; rest 90sec x 5
+
20min Jog @ Z1 pace

Notes:
– steady pace through out on the step ups
– set of wallballs ends when they stop being quick and powerful

Click on the number below that corresponds to the week of training you’re in.

Week 10, Day 1

AM
Build to a 1RM Back Squat; rest as needed Build to a 1RM Push Press
+
AMRAP Push-Ups; 1 attempt
+
AMRAP Pull-Ups; 1 attempt
+
AMRAP Sit-Ups in 2 minute; 1 attempt

PM
Ruck Walk 2 hours @ Z1 pace with 100# Ruck and 10# Sledgehammer

Day 2

AM
Bike 45minutes @ Z1 pace

PM
Bike 60seconds @ 90% effort Walk 60 seconds
x5
+
Row 60seconds @ 90% effort Walk 60 seconds
x5
+
Run 60seconds @ 90% effort Walk 60 seconds
x5

Day 3

MINI SELECTION

1600
30minute Grinder
15 Wall Walks
40 Ring Rows
30 Sandbag Ground to Shoulder 80# 20 Burpee Broad Jumps
10 Bak Extensions

2000
Run 8km @ 90% effort

1000-0200 Sleep

Day 4

MINI SELECTION

0200
20min AMRAP
10 Hand Release Push-Ups 10 Sit-Ups
10 Squats

0800
In and Out x 3
Tread Water 60seconds w/ 20# Brick Swim 200m
x4

1400
7km Run to Gym
+
8 Rounds
10 Deadlifts 95# 10 Push Press 95# 10 Ring Rows
10 Toes to Bar
+
7km Run Home

1900 8km Ruck March 90#

2200-0200 Sleep

Notes:
– lots of carbs and protein after this (tubers, white rice, fruit) then go to

bed for a solid 10 hours

Day 5

MINI SELECTION

0200
Jog 60min @ easy pace

0800
15 Squats
15 Sit-Ups
15 Push-Ups
Hold top of Push-Up Position for 45sec
Swim 75m @ 90% effort
x5
+
Accumulate 3min Treading Water with 20# Brick for time

1400
5km Run to Gym with Backpack
+
Row 250m
100m Bear Crawl
Row 250m
100m Backwards Sandbag Drag 150lbs Row 250m
50 HR Push-Ups
Row 250m
70 Sit-Ups
Row 250m
+
5km Run Home with Backpack

1900
16km Ruck March 90#

2200-0200 Sleep

Click on the number below that corresponds to the week of training you’re in.

Week 11, Day 1

A: Build to a 1RM Clean Pull in 8minutes
B: Build to a tough 2RM Back Squat in 10min
C: Run 200m @ 95% effort; Walk 45seconds x 6 +
10min Bike @ Z1 pace

Day 2

AM
30min Jog @ Z1 pace
– every 5minutes perform 7 powerful

PM
60min Ruck Walk w/ 90# @ Moderate Pace

Day 3

EMOM 14min
odd- 5 Heavy Thrusters
even- 50% AMRAP Pull-Ups
+
Barbell Front Rack RFESS @ 31X1 x 10-12; rest 90sec b/t legs x 3/leg +
10min AD @ Z1 pace

Day 4

Run 2min @ 90% effort Walk 2min
x5
+

Walk 6min
+
Run 2min @ 90% effort Walk 2min
x5

Day 5

AM
30min Swim @ Z1 pacePM

A1: AMRAP Sit-Ups 30secs/ Rest 30sec x 4

A2: AMRAP Squats 30sec/ Rest 30sec x 4

A3: AMRAP HR Push-Ups/ Rest 30sec x 4

A4: AMRAP Ring Rows @ 1010/ Rest 30sec x 4

B: Sprint 100m @ 98% effort/ Walk 2:30 x 4

Click on the number below that corresponds to the week of training you’re in.

Week 12, Day 1

A: Build to a tough Deadlift in 10minutes NOT a 1RM
B: CGBP @ 31X1 x 5-6; rest 3min x 3-4
C: Wide Grip Wtd Pull-Ups @ 21X1 x 5-6; rest 3min x 3-4 +
10min AMRAP @ 90% effort
10 Push-Ups
10 Sit-Ups
5 Pull-Ups
25m Farmer’s Walk R Arm 70#
25m Farmer’s Walk L Arm 70#
Run 200m

Day 2

2hour Ruck Walk w/ 90# @ Moderate Pace

Day 3

EMOM 14min
odd- 5 Heavy Thrusters
even- 50% AMRAP Pull-Ups
+
Barbell Front Rack RFESS @ 31X1 x 8-10; rest 90sec b/t legs x 3/leg +
10min AD @ Z1 pace

Day 4

Run 2min @ 95% effort Walk 2min
x4
+

Walk 6min
+
Run 2min @ 95% effort Walk 2min
x4

Day 5

AM
Swim 50m @ 90% effort
Tread Water 20# Brick 20seconds Rest 60sec
x5

PM

A1: AMRAP Sit-Ups 30secs/ Rest 30sec x 4

A2: AMRAP Squats 30sec/ Rest 30sec x 4

A3: AMRAP HR Push-Ups/ Rest 30sec x 4

A4: AMRAP Ring Rows @ 1010/ Rest 30sec x 4

B: Sprint 100m @ 98% effort/ Walk 2:30 x 4

Click on the number below that corresponds to the week of training you’re in.

The post Phase 3 Special Forces Prep: Endurance, Rucking, and Swimming appeared first on Breaking Muscle.

Day 1

Side planks on elbow w/ 12 leg lifts – 3 sets per side
+
A: Deadlift clusters 3.3.3.3; rest 3min x 3; rest 10seconds b/t
B1: Weighted pull up @ 32X1 x 4-6; rest 60sec x 4
B2: AMRAP straight arm lat pull downs 55lbs; rest 2min x 4
C: Cable pull throughs @ 31X3 x 9-11; rest 60sec x 4
+
EMOM 10min
odd – 50m sandbag drag backward – hard and heavy
even – 20 wall ball 20#/10ft
+
Jog 11min cool down

Sample Programming: Phase 2, Week 1

Day 1

Side planks on elbow w/ 12 leg lifts – 3 sets per side
+
A: Deadlift clusters 3.3.3.3; rest 3min x 3; rest 10seconds b/t
B1: Weighted pull up @ 32X1 x 4-6; rest 60sec x 4
B2: AMRAP straight arm lat pull downs 55lbs; rest 2min x 4
C: Cable pull throughs @ 31X3 x 9-11; rest 60sec x 4
+
EMOM 10min
odd – 50m sandbag drag backward – hard and heavy
even – 20 wall ball 20#/10ft
+
Jog 11min cool down

notes:
– Shoulder blades back and down on farmer’s carry
– Stay true to tempo
– Straight arm lat pull down, done from standing position with arms straight out in front, press downs to thighs, FEEL your lats

Day 2

AM:
60 minutes easy ruck walk on gravel road 40#

PM:
Swim 100m in pool @ 90% effort
Rest 90sec
x 5
+
Swim 200m in pool @ 90% effort
Rest 3min
x 3
+
AMSAP tread water w/ 20# Brick; 1 attempt

notes:

– Dig deep when treading water with brick, go as long as possible
– Ruck walk: leave your ego at the door, keep it at an easy pace; it will pick up over time; don’t burn yourself out now

Day 3

AM:
Clam shells 3 sets of 10 each side
+
A: Build to a tough complex of 6 heavy back squats + 1 push press from the back; rest as needed
B: Seated behind the neck press @ 30X1 x 8-10; rest 2:30 x 3
C: Good mornings @ 31X1 x 10-12; rest 2min x 3
D1: Trap-3 Raise @ 3011 x 10-12; rest 45sec b/t arms x 3/arm
D2: Tabata sit ups 20sec on/10sec off x 3; rest 45sec x 3

PM:
EMOM 10min
odd – 10 BB front rack walking lunges @ 135#
even – 15 wall ball 20#/10ft
+
Rest 10min
+
EMOM 10min
odd – row 12cals
even – 5 wall walks

notes:
– Tabata sit ups, feet hooked, get as tall as possible at top of every rep
– Seated behind-the-neck press
– Trap-3 raise

Day 4

2min AMRAP @ 80-90% effort
Row 250m
5 Burpees
Rest 2min
x 3
+
3min AMRAP @ 80-90% effort
4 Strict pull ups
Run 10m, 20m, 30m, 40m, 50m (there and back)
Rest 3min
x 2
+
4min AMRAP @ 80-90% effort
5 Burpee pull ups
10 Box jump step-downs 24″

notes:
– General, dynamic, and specific warm up – touch on all the modalities when doing the specific warm up

Day 5

AM:
30min easy swim

PM:
Warm up: 3 sets of 10 scapular push ups
+
A1: Standing press @ 31X1 x 6-8; rest 20sec x 3
A2: 45sec FLR on rings; rest 2min x 3
B1: 12 ring rows w/ 20# Vest; rest 20sec
B2: row 500m hard; rest 2min x 3
C: deadbug level 4 x 3411 x 8-10/side; rest 90sec x 3
+
20 Burpees AFAP
Row 300m HARD
Rest 8min
x 2

notes:
– keep the swim as easy as possible, especially if you’re a
bad swimmer, focus on technique
– FLR on rings
– Deadbug level 4

Click Here to Download the 12-week Phase 2 PDF

The post Phase 2 Special Forces Prep: Strength, Skill Work, Aerobic Power appeared first on Breaking Muscle.

Click Here to Get Started on the Special Forces Workouts

The Special Forces workouts start today! This program is designed by Special Forces operator Wes Kennedy. If you are a candidate preparing for the military or a Special Forces selection, this nine-month program will help you achieve your goals.

Click Here to Get Started on the Special Forces Workouts

Special Forces Workouts FAQ

Below are some answers to frequently asked questions. This should help you get the most out of the Special Forces workout program.

What does A1/A2, or B1/B2/B3, etc. mean?

When there is a number that follows the letter, it means you must alternate the various exercises. For example, if you were given the movements below:

• A: Power Clean x 3-4; rest 4 min x 4
• B1: Front Squat x6-8; rest 1 min x 3
• B2: Pull Ups x 6-8; rest 1 min x 3
• C1: Back Extension x 10-15; rest 30 sec x 3
• C2: Sit Ups x 10-15; rest 30 sec x 3
• C3: Front Leaning Raise (FLR) 30s ec; rest 30 sec x 3

You would complete 4 sets of 3-4 reps of power cleans while resting 4 min in between sets, THEN complete: (1 set of 6-8 rep front squats, rest 1min, 1 set of 6-8 rep pull ups, rest 1 min) x 3, THEN complete: (a set of back extensions, rest 30 sec, a set of sit ups, rest 30 sec, FLR, rest 30 sec) x 3.

It seems like a lot of rest, and I feel good. Can I reduce the rest time?

No. The rest is there to ensure that you can perform at the pace prescribed. If you feel the rest time is too long, write a post on the blog and I will help you figure out why. The workout might not be intended to be overly hard, you may not be pushing hard enough, or you might not have the strength to perform the movements at the required pace.

What does 3010 mean? What is a tempo set?

These ensure we get the dose response required for the exercise. There are four numbers for every tempo and they correspond to the following:

• 1st number: eccentric
• 2nd number: pause
• 3rd number: concentric
• 4th number: pause

• X = explosive
• A = assisted for the concentric action

So a 32X2 pull up would mean 3 seconds down, 2 seconds at the bottom, as fast as you can up, and 2 seconds held at the top.

What do 80%, 90%, 100% mean?

This is something you will learn over time. Keep in mind that 80/90/100% for sixty seconds is not the same pace as 80/90/100% for sixty minutes. Also keep in mind the rest time. If you are doing 1 min work/6 min rest x 7, your percentage of effort will potentially be more intense than that same percentage of effort for 30 sec work/30 sec rest x 20.

If this does not make sense now, it will eventually. For the first one, the work/rest scheme should tell you that you are working your anaerobic system, and you should judge your percentage of effort accordingly. The second work/rest scheme should tell you that you are training your aerobic system, and again, you should judge your percentage of effort accordingly.

You are gauging your percentage of effort on both the time domain and the energy system. Do not take percentages of 1RMs or times as mathematical equations. It is based upon perceived rate of exertion (PRE). This will be learned over time.

How do I warm up for a metabolic conditioning workout?

This will be learned over time through trial and error, but as a general rule of thumb:

1. Run, row, or skip for some minutes
2. Work on dynamic range of motion for some minutes (see video below).
3. Play around with the specific exercises that you will be doing until you feel light and fast for your first set.
4. Learn what works and what doesn’t work for you over time

How do I find my 1RM?

The following are loose guidelines. Find out what works for you.

1. Run, row, or skip for 5-10 minutes until you feel the blood flowing, getting some breathing going.
2. Do range of motion drills and get everything moving.
3. 5 reps @ 50% of possible 1RM at same tempo for the 1RM test; rest as needed x 2-3
4. 3 reps @ 75% possible 1RM at same tempo for the 1RM; rest as needed x 1-2
5. 1 rep @ 85% of possible 1RM at same tempo for the 1RM; rest as needed x 1
6. 1 rep @ 90% of possible 1RM at same tempo for the 1RM; rest as needed.

If you feel good, attempt your 1RM. If you still feel slow and not ready to attempt your max, then build up a few more times before attempting your planned 1RM. Play with it. You need to find out what works for you in terms of how slow or fast you build up, with more or less sets and more or less rest time. If you hit non-technique-based failure twice, then you’re done.

How do I find my 85% AMRAP for pull ups and dips?

85% = ((BW+ 1RM) x 0.85) – BW

For example, if I weighed 200lbs and I put 100lbs on me for a 1RM strict pull up I would add them together to get 300lbs. Multiply that by 0.85 to get 255lbs. I would then subtract my bodyweight from this (255-200) giving me 55lbs. 55 lbs would be the weight I would use for the 85% AMRAP

What is an AMRAP/AMSAP?

AMRAP stands for as many rounds/reps as possible.

AMSAP stands for as many seconds as possible.

What should I make note of for workouts?

• How did you feel going into it?
• Did you sleep okay the night before?
• Are you fueled properly?
• Are you stressed out at home/work?
• How did the workout feel?
• Did you get to where you wanted?
• How was your breathing?
• How was your circulation?
• How were your fear, your mental game, and your brain?
• Was your breathing taxed or was your brain taxed?
• Note the conditions: outdoors, indoors, weather, terrain.
• If you feel it’s relevant to the training program, add it in.
• When in doubt, record as much information as you can.

What weight do I start at for each exercise of the workout?

You should start at a weight that will allow you to incrementally increase the weight every set while reaching failure or near failure on the final set.

For instance, if the workout called for squat @ 3010 x 5-7; rest 2:30 x 5 and your recent 5RM in the squat is 225lbs, then your workout should look something like this: 205(7) 210(6) 215(5) 220(4) 220(5). If you start the workout and it looks like this: 205(6) 210(4) 210(1), stop there. Your body is telling you something and you’re not doing it any good by continuing.

Note: If the top of the rep range is achieved, you must go up in weight each set. If it is not achieved or the bottom or the rep range is not achieved, then you must stay at the same weight.

Repetitions: How should I progress if the workout calls for…?

5-5-5-5-5: Each set has to be hard, increasing in weight every set. You do not need to reach a personal record (PR) on this, but it may happen. You should be lifting near your 5RM weight. If your PR in the deadlift is 315, then you may lift 290(5) 300(5) 305(5) 310(5) 315(5).

5-4-3-2-1: Again, you do not need to try to hit a PR on this, but it may happen. Each set should be hard, increasing in weight every set. If your PR in the deadlift is 360 then it may look like this: 310(5) 320(4) 335(3) 345(2) 355(1)

1RM: Read the question above “How do I find my 1RM?” You are not using tough sets to build up to the 1RM as you would in the previous sets.

First Set: Ensure you are following the tempo prescribed. If not, then the weight is too heavy and you are not getting the response required. You may think this isn’t important, but everything is programmed for a reason. Trust your coach, be a workhorse, and hit it as instructed.

Second Set: Take the prescribed rest time. If you think it is too much rest, tell me on the forum. If you think it is not enough rest, tell me on the forum. There is a method to the madness.

What is Z1?

Z1 is used for blood flow, fat mobilization, and recovery. It is a not a predetermined pace, but varies based on the individual, recovery, environmental factors, and the modality being used. A good rule of thumb is to keep it at 65-75% intensity or heart rate below 135bpm. There is no “trying harder” in these workouts, just relax and get the body moving.

Get Started on the Special Forces Workouts

Photo 1 by Photographer’s Mate 1st Class (AW) Michael W. Pendergrass [Public Domain] via Wikimedia Commons.

Photo 2 by Photographer’s Mate 1st Class (AW) Shane T. McCoy [Public Domain] via Wikimedia Commons.

Photo 3 by By U.S. Navy photo by Chief Photographer’s Mate Eric A. Clement [Public domain], via Wikimedia Commons.

Photo 4 courtesy of Shutterstock.

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