Phase 3 Special Forces Prep: Endurance, Rucking, and Swimming

June 4, 2015

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Whether you want to join Special Forces or train at this level, this nine-month program uses an intelligent progression incorporating injury-proofing, strength, stamina, and toughness training.

Day 1

AM
50min EMOM

Min 1-10: 2 Heavy CGBP
Min 11-20: 3 Tough Strict HSPU (adjust deficit to challenge
accodingly)
Min 21-30: 10sec Sled Push Tough but Sustainable
Min 31-40: 3 Tough Thrusters
Min 41-50: 15sec Row Sprint @ 90% effort

PM
20min swim @ Z1 pace
+
Accumulate 2min treading water with a 20# brick, easy intervals

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:

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

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.

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