Special Forces Workout: Cycle 2, Week 4
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.
3 Sets of 10 scapular pull ups
A: Deadlift clusters 18.104.22.168.1, rest 3min x 3; rest 10sec between
B1: Weighted pull up @ 32X1 x 2-4; rest 60sec x 4
B2: AMRAP straight arm lat pull downs 60lbs; rest 2min x 4
C: Cable pull throughs @ 31X3 x 7-9; rest 60sec x 4
odd - 24" box jump step down x 15
even - 10 hang power clean 115#
Jog 13min to cool down
- 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
2 hours 30 minutes moderate walk on gravel road with 40#. Every 30 minutes do a light jog for 3 minutes
Swim 50m in pool @ 90% effort
Hold breath with hand on pool deck and face under water as long as possible, rest 3min x 3 (done with lifeguard supervision)
- ruck walk: slightly faster pace than last week, but still walking, and still not difficult
- swim pace should be tough but sustainable
Glute activation 2: 3 sets of 10 each side
A: Build to a 4RM back squat, rest as needed
B: Seated behind-the-neck press @ 30X1 x 5-7, rest 2:30 x 4
C: Good mornings @ 31X1 x 7-9, rest 2min x 4
D1: Trap-3 raise @ 3011 x 6-8, rest 45sec between arms x 3/arm
D2: Tabata sit ups 20sec on/10sec off x 5, rest 45sec x 3
odd- 100m heavy prowler push
even- 8 burpee box jumps 24"
odd- 12 burpees AFAP
even- 50m sprint x 2
- Glute activation 2: video
- 2nd EMOM dig deep each set, breath deep through the belly for remainder of each minute
2min AMRAP @ 80-90% effort
15 jumping lunges
10 kipping pull ups
3min AMRAP @ 80-90% effort
5 heavy push press
4min AMRAP @ 80-90% effort
10 walking lunges with 135# BB, front rack
100M bear crawl
- general, dynamic, and specific warm up: touch on all the modalities when doing the warm up
30min easy swim
60min easy run
Warm up: 30 light TGUs with perfect form
A1: Standing press @ 31X1 x 3-5, rest 20sec x 4
A2: 60sec FLR on rings, rest 2min x 4
B1: AMRAP BW pull ups (-2), rest 10sec
B2: Row 500m hard, rest 3min x 3
C: Deadbug level 4 x 3411 x 10-15/side, rest 90sec x 3
20 burpees AFAP
Row 300m HARD
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.