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.

 

Week 2

Day 1

Side planks on elbow w/ 12 leg lifts - 3 sets per side
+
A: Deadlift clusters 3.3.3.3; rest 3min x 3; rest 10sec b/t
B1: Weighted pull up @ 32X1 x 4-6; rest 60sec x 4
B2: AMRAP straight arm lat pull downs 55lbs; rest 2min x 4
C: Cable pull throughs @ 31X3 x 9-11; rest 60sec x 4
+
EMOM 10min
odd - 50m sandbag drag backward, hard and heavy
even - 20 wall ball 20#/10ft
+
Jog 11min to cool down 

 

notes:
- stay true to tempo
- straight arm lat pull down, done from standing position with arms straight out in front, push downs to thighs, FEEL your lats

 

Day 2

AM:
90 minute easy walk on Gravel Road 40#

 

PM:
Swim 100m in pool @ 90% effort
Rest 90sec
x 5
+
Swim 200m in pool @ 90% effort
Rest 3min
x 4
+
Tread Water 20# brick 30 seconds, rest 30sec x 5 

 

- ruck walk: leave your ego at the door, keep an easy pace; it will pick up over time, so don't burn yourself out now
- swim pace should be tough but sustainable 

 

Day 3

AM:
Clamshells 3 sets of 12 each side
+
A: High bar back squat 3,3,3,3, rest 3min x 3, rest 10sec b/t
B: Seated behind-the-neck press @ 30X1 x 7-9; rest 2:30 x 3
C: Good mornings @ 31X1 x 9-11; rest 2min x 3
D1: Trap-3 raise @ 3011 x 9-11; rest 45sec b/t arms x 3/arm
D2: Tabata sit ups 20sec on/10sec off x 4; rest 45sec x 3

 

PM:
EMOM 10min
odd - 10 BB front rack walking lunges @ 145#
even - 15 medicine ball slams 30#
+
Rest 10min
+
EMOM 10min
odd - row 13cals
even - 5 burpee pull ups

 

notes:
- clamshells: place hand on hip and make sure motion is coming from hips, not from back

 

Day 4

2min AMRAP @ 80-90% effort
Row 250m
5 Burpees
Rest 2min
x 3
+
3min AMRAP @ 80-90% effort
4 Strict pull ups
Run 10m, 20m, 30m, 40m, 50m (there and back)
Rest 3min
x 2
+
4min AMRAP @ 80-90% effort
5 Burpee pull ups
10 Box jump step-downs 24"
x 2
 

notes:
- general, dynamic, and specific warm up: touch on all the modalities when doing the specific warm up
- similar to last week, with slightly more volume: compare times, sets, and how you felt 

 

Day 5

AM:
30min easy swim
30min easy run

 

PM:
Warm up: 3 sets of 12 scapular push ups
+
A1: Standing press @ 31X1 x 5-7; rest 20sec x 3
A2: 55sec FLR on rings; rest 2min x 3
B1: 8 man makers w/30# DB's and vest, rest 20sec
B2: Row 500m hard; rest 3min x 3
C: Deadbug level 4x 3411 x 9-11/side; rest 90sec x 3
+
20 Burpees AFAP
Row 300m HARD
Rest 8min
x 3

 

 notes:
- Keep the swim as easy as possible, especially if you're a bad swimmer. Focus on technique.
- FLR on rings: video
- deadbug level 4: video

 

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.

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