Breakingmuscle-special Forces Workouts Cycle 1

Special Forces Workouts: Cycle 1

EDITOR’S NOTE: Special Forces workouts are written by Wes Kennedy. Wes developed his passion for fitnessduring his eight years in the Canadian Forces. He spent the last five of those eight years as a Special ForcesOperator, 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 1 Day 1

A: Deadlift @ 41X1 x 6-7; rest 3min x 3B: RFESS @ 3010 x 12-15; rest 60sec b/t legs x 3/legC: Seated DB Press @ 3010 x 10-12; rest 2:30 x 3D: Dead Bugs @ 1511 x 10/leg; rest 2min x 3+Walk 10min

Who is this program for?

Military members preparing for a Special Forces selection phaseAnybody who wants to train like a Special Forces Operator

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 wheneverpossible. I am constantly adding videos to my Vimeo and YouTube pages that break down various movements ingreat detail.

If you have more questions, you can head over to the Breaking Muscle Forum, and I will get back to you as soon aspossible with an answer. For a detailed explanation of how to read the workouts, warm up properly, and get themost 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 trainat 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 iswritten based on my experience as an ex-Special Forces soldier turned coach.

When do the workouts post?

The workouts are released every Monday, Tuesday, Thursday, Friday, and Saturday. It is recommended thatyou begin the program from the beginning rather than jumping in part way through. This program is safest and most

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http://breakingmuscle.com/coaches/wes-kennedy

http://vimeo.com/91364744

https://vimeo.com/elitetrg

https://www.youtube.com/channel/UCChkK21nQlJhxIzKkNSWGaQ

http://forum.breakingmuscle.com/topic/349/special-forces-workouts/

http://breakingmuscle.com/military-first-responders/introducing-the-special-forces-workouts-includes-a-must-read-faq

effective if you follow it in its entirety.

What equipment do I need?

Mondays and Thursdays will generally be strength specific days that you can perform at most gyms. Tuesdays andFridays may require equipment typically found at a CrossFit-type gym. Saturdays will often include things such asboxing, 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 withyour age/weight/height/gender/results.




Week 1 Day 2

Bike 30sec @ 90% effortBike 30sec @ 50% effortx 10+Row 30sec @ 90% effortRow 30sec @ 50% effortx 10

notes:

- distance rowed should be +/- 1-2 seconds on each set





If you have more questions, you can head over to the Breaking Muscle Forum, and I will get back to you as soon aspossible with an answer. For a detailed explanation of how to read the workouts, warm up properly, and get the

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http://forum.breakingmuscle.com/topic/345/special-forces-workouts---wes-kennedy/





most out of this training plan, check out the Special Forces Workouts FAQ.




The workouts are released every Monday, Tuesday, Thursday, Friday, and Saturday. It is recommended thatyou begin the program from the beginning rather than jumping in part way through. This program is safest and mosteffective if you follow it in its entirety.








Week 1 Day 3

A: High Bar Back Squat @ 32X1 x 6-7; rest 3min x 3B: DB Step-Ups Alternating x 10-12/leg; rest 2min x 3C: Weighted Pull-Up @ 21X1 x 6-7; rest 3min x 3D: AMSAP Sorensen Hold; rest 2min x 3+Bike 5min easy

notes:

- Use a weight belt for weighted pull-ups and point toes and legs to form a strong hollow position- Sorensen hold done either on GHD machine or strapped down to bench at calves and hamstrings with cargostraps, hip bones slightly off the pad

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Week 1 Day 4

AM60min Bike @ Z1 pace

PM:10min AMRAP @ 85% effot20 Walking LungesRun 200m20 HR Push-Ups+Walk 10min+10min AMRAP @ 85% effort20 SitupsRow 250m20 BW Squats

notes:- a good rule of thumb for Z1 pace is a HR between 120-135 bpm, this should be based on feel over time- ensure shoulders don't rotate forward on hand release push-ups- military standard sit-ups reference video











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http://vimeopro.com/elitetrg/gymnastics-body-weight/video/91384282











Week 1 Day 5

Swim 10min @ Z1 paceBike 20min @ Z1 paceRun 20min @ Z1 pace

notes:- a good rule of thumb for Z1 pace is a HR between 120-135 bpm, this should be based on feel over time








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Week 2 Day 1

A: Deadlift @ 41X1 x 5-6; rest 3min x 3B: RFESS @ 3010 x 10-12; rest 60sec b/t legs x 3/legC: Incline DB Press @ 31X1 x 8-10; rest 2:30 x 3D: Front plank, arms straight, accumulate 5min+Row 5min easy

Notes: Ensure that you maintain a neutral spine for plank by squeezing glutes and thighs and bracing abdominals.





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http://vimeo.com/91364744















Week 2 Day 2

Run 30sec @ 90% effortRun 30sec @ 50% effortx 8+Airdyne 30sec @ 90% effortAirdyne 30sec @ 50% effortx 8

+

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30sec wall ball

30sec rest

X6

notes:

- distances should be +/- 1 to 2 seconds on each set

-wall ball are 20# @10ft target for men, 14# @ 9ft target for women














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Week 2 Day 3

A: High Bar Back Squat @ 32X1 x 5-6; rest 3min x 3B: DB Step-Ups Alternating x 9-11/leg; rest 2min x 3C: Weighted Pull-Up @ 21X1 x 5-6; rest 3min x 3D: AMSAP Sorensen Hold; rest 2min x 3+Bike 10min easy

notes:










The workouts are released every Monday, Tuesday, Thursday, Friday, and Saturday. It is recommended thatyou begin the program from the beginning rather than jumping in part way through. This program is safest and most

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effective if you follow it in its entirety.








Week 2 Day 4

AM30min Swim @ Z1 pace

Every 2 lengths of the pool swim to the bottom and up again X2

Tread water 5min

PM:10min AMRAP @ 85% effot16 sit ups

8 burpees

40 single skips+Walk 10min+10min AMRAP @ 85% effort5 strict pullups

10 medicine ball slams

Row 300m

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notes:- a good rule of thumb for Z1 pace is a HR between 120-135 bpm, this should be based on feel over time- military standard sit-ups reference video















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http://vimeopro.com/elitetrg/gymnastics-body-weight/video/91384282









Week 2 Day 5

Swim 15min @ Z1 paceBike 25min @ Z1 paceRun 25min @ Z1 pace

notes:- a good rule of thumb for Z1 pace is a HR between 120-135 bpm, this should be based on feel over time














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Week 3 Day 1

A: Deadlift @ 41X1 X 4-5, rest 3 minutes X4B: RFESS @ 3010 X 8-10, rest 1 minute between legs X3/legC: Incline DB press @31X1 X6-8, rest 2:30 X4D: FLR on rings, accumulate 3 minutes+Row 5min easy

notes:

- RFESS Video- Ensure that you maintain a neutral spine for FLR by squeezing glutes and thighs and bracing abdominals.

Week 3 Day 2

6 rounds

Run 30 seconds @ 90% effort

Run 30 seconds @ 50% effort

6 rounds

Airdyne 30 seconds @ 90% effort

Airdyne 30 seconds @ 50% effort

6 rounds

30 seconds wall ball

30 seconds rest

6 rounds

Row 30 seconds @ 90% effort

Row 30 seconds @ 50% effort

notes:

- Distances chould be +/- 1-2 seconds each set.

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https://vimeo.com/91364744

-Wall balls are 20# to a 10' target for men, 14# to a 9' target for women

Week 3 Day 3

A: High Bar Back Squat @ 32X1 x 4-5, rest 3min x 4B: DB Step-Ups Alternating x 8-10/leg, rest 2min x 3C: Weighted Pull-Up @ 21X1 x 4-5, rest 3min x 4D: AMSAP Sorensen Hold; rest 2min x 3+Bike 12min easy

notes:


Week 3 Day 4

AM

30 minute swim @ easy pace.

Every 2 lengths

6 muscle ups on the side of the poolTread water for 6 minutes

PM

AMRAP 11 minutes @ 85% effort

Run 400m50m bear crawl50m walking lunges with dowel overhead

Walk 10 minutes

AMRAP 11 Minutes

5 strict pul ups1o hand-release push ups15 squats20 calorie row25m single skip

notes:

- A good rule for Z1 pace is a HR between 120-135 bpm

- Military standard situp video

Week 3 Day 5

Run 30 minutes @ Z1 pace

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Bike 30 minutes @ Z1 pace

Swim 10 minutes @ Z1 pace

Tread water 10 minutes

notes:















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Week 4 Day 1


notes:


Week 4 Day 2

13 rounds

Row 150m

Rest 30 seconds

13 rounds

8 wall ball

12 walking lunges

Rest 30 seconds

notes:

- Goal is same time for each set of row and same time for each set of wall ball/lunges

-Wall balls are 20# to a 10' target for men, 14# to a 9' target for women

Week 4 Day 3

A: High Bar Back Squat @ 32X1 x 3-4, rest 3min x 4B: DB Step-Ups Alternating x 6-8/leg, rest 2min x 4C: Weighted Pull-Up @ 21X1 x 3-4, rest 3min x 4D: Back extensions @ 40X1 X 8-10, rest 90 seconds x 3+Walk 10min easy

notes:

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- Use a weight belt for weighted pull-ups and point toes and legs to form a strong hollow position- DB step-ups: drive through heel and engage glutes on each rep

Week 4 Day 4

AM

30 minute bike @ easy pace.

PM

Swim hard 10 minutes

Tread water 5 minutes

Rest 5 minutes

X2

notes:

- Aim for the same pace on both sets

- Focus on big belly breaths during the 5 minutes of rest

Week 4 Day 5




notes:




How does this program work?

This will be a 9 month program designed to prepare military members for Special Forces selection. The termSpecial 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 aSEAL 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 tacticalathlete peaking at the end. Each phase has a focus, but all pieces will be blended together appropriatelythroughout:

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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















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Week 5 Day 1


notes:


Week 5 Day 2

30 rounds:

Row 30 seconds

Walk 30 seconds

notes:

- Check out this article on rowing on Breaking Muscle for video tutorials.

Week 5 Day 3

A: High Bar Back Squat @ 32X1 x 2-3, rest 3min x 4B: DB Step-Ups Alternating x 4-6/leg, rest 2min x 4C: Weighted Pull-Up @ 21X1 x 2-3, rest 3min x 4D: Back extensions @ 40X1 X 8-10, rest 90 seconds x 4+Walk 15min easy

notes:

- Use a weight belt for weighted pull-ups and point toes and legs to form a strong hollow position- DB step-ups: drive through heel and engage glutes on each rep

Week 5 Day 4

AM

30 minute swim @ easy pace.

Every 5 minutes, tread water for 30 seconds.

PM

10 minute AMRAP @ 90% effort

AD 0.3 miles

12 burpees

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http://breakingmuscle.com/rowing/rowing-tips-and-drills-olympic-medalist-magda-fularczyk

100m farmer's carry, heavy

Walk 10 minutes

X2

notes:

- Aim for the same pace on both sets

- Focus on breathing during the 10 minute walks

- Keep your shoulder blades back and down during the farmer's carries

Ensure that you're landing on your heels rather than your toes during the burpees

Week 5 Day 5




Perform 60 walking lunges with perfect form

notes:












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Week 6 Day 1

Build to a 1RM deadift, resting as needed between sets

Find your 8RM for RFESS @ 3010, resting as needed between sets

Note your score for each leg

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AMSAP Sorenson hold, 1 attempt

Record your results

notes:

- RFESS Video

Week 6 Day 2

Test: row 5km for time

Record your time

Week 6 Day 3

Build to your 1RM high bar back squat, resting as needed between sets

Build to a 1RM weighted pull up

Record results

Week 6 Day 4

8 rounds:

Swim 25m @ 90%

Rest 30 seconds

Walk 10 minutes

8 rounds:

Run 30 seconds @90%

Rest 30 seconds

notes:

- Times for each set should be within +/- 1-2 seconds

Week 6 Day 5

AM:

Test 400m swim time

PM:

Test 10km run time

Record your results


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The only way to make this program better over time is if you give us your results. So comment in the forums with

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your age/weight/height/gender/results.




Week 7

Day 1

A1: Front Squat @ 31X1 x 5-6; rest 2min x 3A2: Standing DB Press @ 30X2 x 6-7; rest 2min x 3B: SLRDL @ 31X1 x 10-12; rest 90sec b/t legs x 3/legC1: Side Bridge L 90sec; rest 90sec x 3C2: Side Bridge R 90sec; rest 90sec x 3D: Powell Raise @ 3010 x 10-12; rest 60sec b/t arms x 3/arm

notes:

- SLRDL: Single Leg Romanian Deadlift - done w/ 1 dumbell in each hand, reach down as far as you can whilemaintaining a neutral spine and retracted shoulder blades- Side Bridge video- Powell Raise video- Front Squat video

Day 2

15min AMRAP @ 90% effortRun 400m15 BurpeesWalk 15min15min AMRAP @ 90% effortRun 400m15 Wall-Balls

notes:

- Your goal is a steady pace throughout. Your score should be the same for the first and second half of each set.

Day 3

A1: Thruster x 7-8; rest 2min x 3A2: Bent Over BB Row @ 41X2 x 7-8; rest 2min x 3B: Tall Kneeling Pallof Press @ 1511 x 10-12; rest 2min x 3

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C: Band Pull Aparts @ 3113 x 10-12; rest 2min x 3+10min Step Ups 18" w/ 30# vest

notes:- Any time that you hit the top of the rep range, you must go up in weight on the next set.- Step-ups should be done at a continuous pace.

Day 4

Run 350m, Walk 1 minutex 10

notes:- Goal is same hard pace each set. Each set should be within 1-2 seconds of one another.

Day 5

AM:40min Bike @ Z1 pace40min Jog @ Z1 pace

PM:20min Swim @ Z1 pace- every 100m tread water for 15 secondsw/ 10lb brick

notes:

- a good rule of thumb for Z1 pace is to maintain a HR between 120-135bpm










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Week 8

Day 1

A1: Front Squat @ 31X1 x 4-5; rest 2min x 3

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A2: Standing DB Press @ 30X2 x 5-6; rest 2min x 3B: SLRDL @ 31X1 x 9-11; rest 90sec b/t legs x 3/legC1: Side Bridge L 100sec; rest 90sec x 3C2: Side Bridge R 100sec; rest 90sec x 3D: Powell Raise @ 3010 x 9-11; rest 60sec b/t arms x 3/arm

notes:

- SLRDL: Single Leg Romanian Deadlift, done w/ 1 dumbell in each hand, reach down as far as you can whilemaintaining a neutral spine and retracted shoulder blades.- Side Bridge video- Powell Raise video

Day 2

50 Push-UpsRun 2km @ 80% effort100 Perfect SquatsRun 2km @ 80% effort30 Strict Pull-UpsRun 2km @ 80% effort150 Sit-UpsRun 2km @ 80% effort80 Perfect Standing Lunges

notes:

- Your goal is to maintian the exact same pace for each 2km run, and to perform all movements with perfect form.Adjust your pacing and breaking up sets accordingly.

Day 3

A1: Thruster x 6-7; rest 2min x 3A2: Bent Over BB Row @ 41X2 x 6-7; rest 2min x 3B: Alternating Front Rack Barbell Step-Ups 18" x 6-8/leg; rest 2:30 x 3C: Tall Kneeling Pallof Press @ 1511 x 12-15; rest 2min x 3D: Band Pull Aparts @ 3113 x 12-15; rest 2min x 3

notes:

- BB Step-Ups video- Anytime you hit the top of the rep range on a given set, you MUST go up in weight on the next set.

Day 4

Run 400m, Walk 1 minutex 10

notes:

- Your goal is the same hard pace each set. Each set should be within 1-2 seconds of each other

Day 5

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PM:20min swim @ Z1 pace- 100m swim to the bottom of the deep end, and back up x 2

notes:

















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Week 9

Day 1


notes:

- SLRDL: Single Leg Romanian Deadlift. This is done w/ 1 dumbell in each hand, reach down as far as you canwhile maintaining a neutral spine and retracted shoulder blades.- Side Bridge video

Day 2

15min AMRAP @ 90% effort:5 Forward Rolls10 Burpee Broad Jumps10 Walking Lunges w/ 25# DB Overhead R10 Walking Lunges w/ 25# DB verhead LRun 200m

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Rest 12min

Day 3

A1: Push Press x 5-6; rest 2min x 3A2: Bent Over BB Row @ 41X2 x 5-6; rest 2min x 3B: Alternating Front Rack Barbell Step-Ups 18" x 5-7/leg; rest 2:30 x 3C: Tall Kneeling Pallof Press @ 1511 x 15-18; rest 2min x 3+25 TGU 1.5 pood for time, with perfect form

notes:

- Any time that you hit the top of the rep range, you must go up in weight on the next set.- Step-ups should be done at a continuous pace - when performing hand release, maintainexternally rotated shoulders and tight mid-section.

Day 4

Run 3min Hard, Walk 3minx 6

Notes:

- Your goal is the same tough but sustainable pace for each set. Focus on big belly breaths during walking.

Day 5



notes:







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Week 10

Day 1


notes:


Day 2

Swim 400m Hard50 Standing Lunges50 PushupsTread Water 1min w/ 20# BrickRest 10minx 2

notes:

- goal is same time for each set

Day 3

A1: Push Press x 4-5; rest 2min x 3A2: Bent Over BB Row @ 41X2 x 4-5; rest 2min x 3B: Alternating Front Rack Barbell Step-Ups 18" x 4-6/leg; rest 2:30 x 3C: Tall Kneeling Pallof Press @ 1511 x 10-12; rest 2min x 4+100 Hand Release Push-Ups for time

notes:


Day 4

Run 4min Hard, Walk 4minx 6

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Notes:


Day 5



notes:















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Week 11, Day 1

A1: Build to a tough 2 rep front squatA2: Build to a 3RM DB pressB: SLRDL @ 31X1 x 6-8; rest 90sec b/t legs x 3/legC1: Side bridge L 100-120sec; rest 2min x 2C2: Side bridge R 100-120sec; rest 2min x 2D: Powell raise @ 3010 x 4-6; rest 60sec b/t arms x 3/arm

notes:


Week 11, Day 2

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8 Rounds:

6 Heavy deadlifts50m Farmer's carry, heavyRow 500mWalk 4min

notes:

- goal is same pace for each set

- try to increase the load on both deadlifts and farmer's carries each set

Week 11, Day 3

A1: Build to a tough 2 rep push pressA2: Build to a tough 2 rep weighted pull upB: Walking BB lunges x 6-8/leg; rest 2:30 x 3C: Tall kneeling Pallof press @ 1511 x 8-10; rest 2min x 3+Run 2km @ Z1 pace

notes:


Week 11, Day 4

Run 5km @ 85% effortWalk 10minRun 5km @ 85% effort

Notes:


Week 11, Day 5

AM:AM:35min swim @ Z1 pace10min tread water35min bike @ Z1 pace35min jog @ Z1 pace

notes:



Military members preparing for a Special Forces selection phase

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Anybody who wants to train like a Special Forces Operator



















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Week 12 - Testing Week!

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 3minAMSAP Side Bridge R; 1 attempt

Notes:

Ass to grass on front squatNo hips involved in the pressDig deep on the side bridge

Week 12, Day 2

10km Run for best possible time

Notes:

Warm up well for this. Run 10min easy w/ some light sprints for the last 10sec of each minute followed by10 minutes of lower body dynamic mobility

Week 12, Day 3

Build to a 1RM push press; rest as needed+Build to an 8RM RFESS @ 3010; rest as needed

Week 12, Day 4

15 rounds:

Run 30sec @ 90% effortWalk 30sec

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notes:- goal is the exact same pace for each set of running +/- 1 second

Week 12, Day 5

5 Rounds for best possible time:

12 Wall walks12 Burpee pull upsRun 200m

notes:- find a pace and stick to it, keep grinding through, avoid taking long pauses during wall walks














Whether you are looking to increase your chances of passing Special Forces selection, or you simply want to trainat this level, this program follows an intelligent progression over nine months that incorporates injury-proofing,

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strength, stamina, toughness training, and event specific modalities such as swimming and rucksack marching. It iswritten based on my experience as an ex-Special Forces soldier turned coach.







Powered by TCPDF (www.tcpdf.org)

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Breakingmuscle-special Forces Workouts Cycle 1

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