Phase 1 Special Forces Prep: Structural Balance, Strength, Aerobic Base

Wes Kennedy


Athbasca, Canada

Military Fitness, CrossFit

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 six 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 two phases, each with a different focus:



Download Phase 1 Special Forces Prep: Structural Balance, Strength, Aerobic Base as PDF


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.




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



  • 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

35min Swim @ Z1 pace

10min Tread Water

35min Bike @ Z1 pace

35min Jog @ Z1 pace



  • 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.


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