Special Forces Workout: Cycle 2, Week 5
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.
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
- 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
3-hour moderate walk on gravel road 40#. Every 30 minutes, light jog for 3 minutes.
Swim 100m in pool @ 90% effort
- Ruck walk, slightly faster pace than last week, still walking, and still not difficult - swim pace should be tough but sustainable
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
odd- 10 burpee broad jumps
even- 8 strict pull ups
- 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
2min AMRAP @ 80-90% effort
10 wall ball
3min AMRAP @ 80-90% effort
30 double unders
10 kettlebell swings, 2 pood
- general, dynamic, and specific warm up. Touch on all the modalities when doing the specific warm up
30min easy swim
80min easy run
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
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.