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 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.



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