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

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 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 6, Day 1

Build to a 1RM high bar back squat, rest as needed
Build to a 1RM pull up, rest as needed
Find your 200m max farmer's carry w/ DB's


- must walk during farmer's carry, no running


Day 2

Swim 400m for best possilbe time


- done in pool, without touching or pushing off sides



Day 3

Build to a 2RM deadlift NOT touch and go, rest as needed
8 rounds of Tabata sit ups 20 seconds on/10 sec off
Find your 8RM trap-3 Raise @ 3010


Day 4

10km run for best possible time


warm up aerobically, with some good lower body dynamic range of motion


Day 5

Build to a 1RM press, rest as needed
13km ruck with 70lbs for time


- Know your limitations. If you feel an injury coming on, hold back, there is lots more rucking volume work to come. 


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


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