Special Forces Workout: Cycle 1, Week 12
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 12 - Testing Week!
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
AMSAP Side Bridge R; 1 attempt
- Ass to grass on front squat
- No hips involved in the press
- Dig deep on the side bridge
Week 12, Day 2
10km Run for best possible time
- Warm up well for this. Run 10min easy w/ some light sprints for the last 10sec of each minute followed by 10 minutes of lower body dynamic mobility
Week 12, Day 3
Build to a 1RM push press; rest as needed
Build to an 8RM RFESS @ 3010; rest as needed
Week 12, Day 4
- Run 30sec @ 90% effort
- Walk 30sec
- goal is the exact same pace for each set of running +/- 1 second
Week 12, Day 5
5 Rounds for best possible time:
- 12 Wall walks
- 12 Burpee pull ups
- Run 200m
- find a pace and stick to it, keep grinding through, avoid taking long pauses during
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.
When do the workouts post?
The workouts are released every Monday, Tuesday, Thursday, Friday, and Saturday. It is recommended that you begin the program from the beginning rather than jumping in part way through. This program is safest and most effective if you follow it in its entirety.
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.