Phase 2 Special Forces Prep: Strength, Skill Work, Aerobic Power

Wes Kennedy

Coach

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 nine-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 2 Special Forces Prep: Strength, Skill Work, Aerobic Power 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

AM:
20min Swim @ 80-90% effort
45min Run @ 80-90% effort
45min Run w/ 40# Ruck in Fatgiues

PM:
Run 500m @ 90% effort
Walk 2:30
x 5
+
Rest 8min
+
9min AMRAP @ 80-90% effort
40 Backwards Walking Lunges
10 Box Jumps 30"
10 Front Squats 135#
+
Rest 3min
+
40-60 second hand stand hold against wall; rest 20sec x 3

 

notes:
- AM workout done at sustainable pace
- will do a shorter swim/bike/run/ruck next week at higher intensity
- choose AM effort based on how you feel, if you're feeling great, go for 90%, if not so
much, hold off to 80% and save your energy for next week

 

Day 2

AM:
20min Swim @ 80-90% effort
45min Run @ 80-90% effort
45min Run w/ 40# Ruck in Fatgiues

PM:
Run 500m @ 90% effort
Walk 2:30
x 5
+
Rest 8min
+
9min AMRAP @ 80-90% effort
40 Backwards Walking Lunges
10 Box Jumps 30"
10 Front Squats 135#
+
Rest 3min
+
40-60 second hand stand hold against wall; rest 20sec x 3

 

notes:
- AM workout done at sustainable pace

 

 

Day 3

AM
Warm-Up:
- 3 sets of 10 Horizontal Hip Thrusts with Barbell - Moderate Weight
+
A1: Prowler Push 40m Hard and Heavy @ 110%; rest 60sec x 3
A2: Hang Power Cleans x 4-6; rest 90sec x 3
B: Deadlifts x 2.2.2 ; rest 10sec b/t clusters; rest 3min x 3
C: Single Arm Standing DB Bent Over Rows @ 31X2 x 4-6; rest 60sec b/t arms x 3/arm
+
10sec AD or Sprint @ 100%; rest 1:50 x 4

PM
25min AD @ Z1 pace
- every 5min, get off and perform 10 Forward Rolls (5/shoulder)

 

notes:
- Horizontal Hip Thrusts, feet on ground, upper back on bench

- Hang power cleans, keep a neutral back, knees back, load the hamstrings, get some coaching if needed
- AD sprints all out

 

Day 4

AM:
8min EMOM
odd - 20 Medicine Ball Slams 20#
even - 20 Jumping Lunges
+
Rest 6min
+
8min EMOM
odd- 20 Clapping Push-Ups
even- 15 4- Count Mountain Climbers

PM
2 Hour Ruck w/ 70#'s on Gravel Road while carrying
a 10# sledge hammer at the low ready position, both hands
+
20min Swim w/ Ruck as Flotation Device @ 70% effort

 

notes:
- very similar to last week with last volume, note how your differences in results
- Ruck walk done at moderate pace
- moderate swim with ruck, learn to pack it so it floats
- medicine ball slams, don't bend at waist but rather extend, as you would in the triple extension of a clean
- big, fast strides for mountain climbers, hands on a 18" box, arms straigth

 

Day 5

Warm-Up:
- 3 sets of 12-14 clam shells each side
+
A1: Stiff Legged Deadlifts @ 30X2 x 5-7; rest 45sec x 3
A2: Wtd Ring Dips @ 31X2 x 3-5; rest 45sec x 3
B: RFESS @ 3010 x 6-8; rest 60sec b/t legs x 3/leg
C1: 10-20 KB Thrusters 2pd/hand; rest 60sec x 3
C2: 15-20 NPUBBJ 24"; rest 60sec x 3
D: Band Pull Aparts @ 3032 x 10-12; rest 70sec x 3
+
5min Walk Cool Down

 

notes:
- do body weight only dips if necessary
- stay true to tempo on RFESS
- NPUBBJ: No Push-Up Burpee Box Jump
- increase loads from last week if possible

 

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

 

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