Special Forces Selection – Sample Program

Special Forces Selection – Sample Program
By Don Stevenson
Level 1 Strength and Conditioning Coach
Level 2 State Weightlifting Coach
Head trainer
Octogen – Elite Fitness Training
www.octogen.com.au
“Hey Don,
Just got back from selection. I passed and got selected with very few problems. I
felt very well prepared for the physical side of the course. I passed all of the
fitness tests quite easily even though they were generally conducted pre fatigued
and without food.”
S.R.
Introduction
The example program I’ve outlined below is a 3 week excerpt from a 12 week
program used by S.R to prepare for Special forces selection in 2008.
This program is an example of how I program workouts for military and police
personnel in the last few months before selection so there are a few points to
keep in mind before you jump off the couch and try to copy this program exactly.
Base fitness level
This type of program is NOT suitable for beginners. I’ve written programs for all
levels of fitness but an SF program with 2 sessions a day assumes that the client
can already handle a fair volume of running, pack marching and strength training.
I suggest before attempting anything like this you should be able to do a 2.4km
run in around 9:30, 60+ pushups in 2 minutes and at least 10 dead hang chinups.
If you need a program to get to the basic level then we can help with that as
we’ve written a heap of programs for people at that level!
Weights
The weights I’ve listed in the program are examples only and will vary
significantly from person to person. In any training program the aim is to
increase the load over time however with special forces selection we “wave” the
weights and reps up and down to avoid overtraining.
The weight training workouts are short, fairly low volume affairs to build strength
in the big compound lift and the core, no room for bullshit bodybuilding and
isolation work here.
Conditioning sessions
In the program you’ll see that most weights workouts are followed directly by a
short (up to 20 min), hard conditioning session (mostly based on CrossFit
principles). These sessions tackle local muscular endurance and anaerobic
conditioning.
There are also occasional longer stand alone conditioning sessions.
Running
Despite being a staple of military SF programs this one is fairly low on long runs
although there were weeks where the volume of running increased. I believe that
if you are doing hard conditioning through other methods that running should be
treated like a skill and that any more than 3x a week on top of the pack marching
etc is asking for overuse injuries.
One long run and one shorter run plus occasional 400m – 1.2km intervals
covered the running.
Battle PT
Twice a week in webbing and boots these sessions were designed to simulate
the sort of sessions that often appear in selection, an example is provided below.
Max rounds in 40 minutes
Cement block carry 200m
Lunge walk 100m carrying tyre overhead
7 burpees + 20 m sprint x 5 (35 burpees + 100m total distance)
Jerry can carry 100m
Pack Marching
Each week included one long pack march starting at 15km and building up to
30km and a shorter hills session of 8 – 15km.
Loads started off at around 60% and 75% of max respectively and over 12 weeks
increased to 100% and 120% (based on the specified SR selection weight)
Back off weeks
The third week of training in the sample program is a back off week however in
reality back off weeks should occur after the first 4 weeks of training and then
after every 3 weeks. Note the reduced volume and intensity of conditioning work
plus the elimination of most of the running and pack marching.
These back off weeks are CRITICAL to allow the body to recover from the
pounding it takes in the hard weeks.
Rest and recovery
This sort of massive program can only be tolerated if you’ve got plenty of time to
rest and recover. If you have long work hours then you can still prepare for SF
selection but you have to be more selective in what you do.
Conclusion
The example program provided is exactly that, an example of one way you could
go about building SF level fitness. For each individual there will be different
limitations, strengths and weaknesses that need to be taken into account when
constructing a program.
I’m always available to write and monitor training programs and can tailor a
program to precisely fit your goals and resources. If you’ve got any questions
please feel free to email me at the address below.
Regards
Don Stevenson
If you are interested in getting a fully customized diet and
exercise plan please contact me at fitness@octogen.com.au or
for more articles and fitness training products check out
www.octogen.com.au
Week 1
16/06/2008
Monday
Session 1
1.
Deep front squat 03552
start with 60kg and add weight each set if possible
Rest
Reps
5x
Load - kg
16/06/2008 Mon
2.
Moderate
5
reps
60
kg
Shoulder press 00030
Complete 5 sets of 5 repetitions start with 50kg and add weight each set.
Rest
Reps
5x
Load - kg
16/06/2008 Mon
3.
Moderate
5
reps
50
kg
Standing side bend 04042
Rest
Reps
3x
Load - kg
16/06/2008 Mon
Moderate
8
reps
35
kg
Complete maximum rounds in 20:00 of
15x Push up 04773
20x Dumbell snatch (10 each arm)- 20kg
30x Situp
Record rounds
Run 10 - 12km
Session 2
Tuesday
Session 1
1.
Bench press 00339
start with 60kg and add weight each set if possible
Rest
Reps
5x
Load - kg
17/06/2008 Tue
2.
Moderate
5
reps
60
kg
Deadlift 03565
start with 80kg and add weight each set if possible
Rest
Reps
5x
Load - kg
17/06/2008 Tue
3.
Moderate
5
reps
80
kg
Barbell rotation 00699
Rest
Reps
5x
Load - kg
17/06/2008 Tue
Moderate
10
reps
35
kg
Disclaimer: No express warranty is given as to the accuracy or completeness of this information. It is not a substitute
for, any advice, diagnosis or treatment provided by a fitness or medical professional. You acknowledge that
performing incorrectly prescribed exercises or activities may pose a risk to your health. You are solely responsible for
all acts or omissions, whether negligent or otherwise, undertaken in connection with this information.
4 rounds as fast as possible of
run 800m / row 1000m
50 situps
50 Pushups
50 Bodyweight squats
Battle PT
Session 2
Wednesday
Session 1
Complete in minimum time
Rowing 00345 - 2000m
100 pullups
200 pushups
300 situps
Row 2000m
record time
Pack March
Session 2
10km with 75% full load
Thursday
Session 1
1.
Deep front squat 03552
start with 60kg and add weight each set if possible
Rest
Reps
5x
Load - kg
19/06/2008 Thu
2.
Moderate
5
reps
60
kg
Shoulder press 00030
Complete 5 sets of 5 repetitions start with 50kg and add weight each set.
Rest
Reps
5x
Load - kg
19/06/2008 Thu
3.
Moderate
5
reps
50
kg
Standing side bend 04042
Rest
Reps
3x
Load - kg
19/06/2008 Thu
Moderate
8
reps
35
kg
7 rounds of
15 Burpees 01391
20 Kettlebell swing 05710 - 25kg dumbell
30Sit up 04869
as fast as possible
Run 5km
Session 2
Friday
Session 1
1.
Bench press 00339
start with 60kg and add weight each set if possible
Rest
Reps
5x
Load - kg
20/06/2008 Fri
Moderate
5
reps
60
kg
2.
Deadlift 03565
start with 80kg and add weight each set if possible
Rest
Reps
5x
Load - kg
20/06/2008 Fri
3.
Moderate
5
reps
80
kg
Barbell rotation 00699
Rest
Reps
5x
Load - kg
20/06/2008 Fri
Moderate
10
reps
35
kg
"Cindy"
max rounds in 20 minutes of
5 pullups
10 pushups
15 unweighted squats
Session 2
Saturday
Session 1
Battle PT session
Pack March
15km with 60% of full combat load
Sunday
Session 1
Week 2
23/06/2008
Monday
Session 1
Rest
Week 2
23/06/2008
Monday
Session 1
1.
Deep front squat 03552
Rest
Reps
5x
Load - kg
23/06/2008 Mon
2.
Shoulder press 00030
Rest
Reps
5x
Load - kg
23/06/2008 Mon
3.
Moderate
5
reps
65
kg
Moderate
5
reps
52.5 kg
Standing side bend 04042
Rest
Reps
3x
Load - kg
23/06/2008 Mon
Moderate
8
reps
35
kg
3 x 1000m row
Rowing 00345
rest 2:00 between intervals
Run 12km
Session 2
Tuesday
Session 1
1.
Bench press 00339
Rest
Reps
5x
Load - kg
24/06/2008 Tue
2.
Deadlift 03565
Rest
Reps
5x
Load - kg
24/06/2008 Tue
3.
Moderate
5
reps
80
kg
Moderate
5
reps
85
kg
Barbell rotation 00699
Rest
Reps
5x
Load - kg
24/06/2008 Tue
Moderate
10
reps
35
kg
Complete in minimum time
21, 15, 9 reps of
Deep squat shoulder press 00374 40kg barbell
Alternated grip pull up 04407 (pullups any grip)
Session 2
Wednesday
Session 1
Battle PT
Wednesday
Session 1
Complete in minimum time
100 pullups
100 Push up 04773
100Sit up 04869
100 Deep squat 01212
Complete all reps of one exercise before moving on to the next exercise
Record time
Pack March - Hills
Session 2
8km with 90% full load
Thursday
Session 1
1.
Deep front squat 03552
Rest
Reps
5x
Load - kg
26/06/2008 Thu
2.
Shoulder press 00030
Rest
Reps
5x
Load - kg
26/06/2008 Thu
3.
Moderate
4
reps
70
kg
Moderate
4
reps
55
kg
Standing side bend 04042
Rest
Reps
3x
Load - kg
26/06/2008 Thu
Moderate
8
reps
35
kg
5 rounds for time
Sit up 04919 x30
Push up 04773 x 20
Dips 04375 x 10
Run 5km
Session 2
Friday
Session 1
1.
Bench press 00339
Rest
Reps
5x
Load - kg
27/06/2008 Fri
2.
Moderate
4
reps
85
kg
Deadlift 03565
Rest
Reps
5x
Load - kg
27/06/2008 Fri
Moderate
3
reps
95
kg
3.
Barbell rotation 00699
Rest
Reps
5x
Load - kg
27/06/2008 Fri
Moderate
10
reps
35
kg
USSS Snatch test
Max reps in 10:00
Kettlebell snatch 0571325 kg dumbell or kettlebell
Session 2
Saturday
Session 1
Battle PT session
Pack March
20km with 70% of full combat load
Sunday
Session 1
Rest
Week 2
7/07/2008
Monday
Session 1
1.
Deep squat 03553
Rest
Reps
3x
Load - kg
7/07/2008 Mon
2.
Shoulder press 00030
Rest
Reps
3x
Load - kg
7/07/2008 Mon
3.
Moderate
3
reps
70
kg
Moderate
3
reps
55
kg
Barbell rotation 05394
Rest
Reps
3x
Load - kg
7/07/2008 Mon
Moderate
6
reps
30
kg
Row 2000m easy pace
Swim session
Session 2
5 sets
100m freestyle
100m back stroke
rest 2 minutes
Tuesday
Session 1
1.
Deadlift 03565
Rest
Reps
5x
Load - kg
8/07/2008 Tue
2.
Weighted pull up 04408
Rest
Reps
5x
Load - kg
8/07/2008 Tue
3.
Moderate
3
reps
105 kg
Moderate
5
reps
10
kg
Kettlebell sit up rotation 06482
Rest
Reps
3x
Load - kg
8/07/2008 Tue
Moderate
5
reps
30
kg
Run 3 x 1.2km
4 minute rest
Session 2
Disclaimer: No express warranty is given as to the accuracy or completeness of this information. It is not a substitute
for, any advice, diagnosis or treatment provided by a fitness or medical professional. You acknowledge that
performing incorrectly prescribed exercises or activities may pose a risk to your health. You are solely responsible for
all acts or omissions, whether negligent or otherwise, undertaken in connection with this information.
Swim session
Session 2
3 x 400m any stroke easy pace
2 minute rests
Wednesday
Session 1
Complete maximum rounds in 20:00 of
15x Push up 04773
20x Dumbell snatch (10 each arm)- 20kg
30x Situp
Record rounds
Pack March
Session 2
10km with 60% full load
Thursday
Session 1
1.
Deep squat 03553
Rest
Reps
3x
Load - kg
10/07/2008 Thu
2.
Shoulder press 00030
Rest
Reps
3x
Load - kg
10/07/2008 Thu
3.
Moderate
5
reps
60
kg
Moderate
5
reps
45
kg
Barbell rotation 05394
Rest
Reps
3x
Load - kg
10/07/2008 Thu
Moderate
6
reps
30
kg
Session 2
4 rounds as fast as possible of
run 800m / row 1000m
50 situps
50 Pushups
50 Bodyweight squats
Friday
Session 1
1.
Deadlift 03565
Rest
Reps
5x
Load - kg
11/07/2008 Fri
2.
Moderate
3
reps
105 kg
Weighted pull up 04408
Rest
Reps
5x
Load - kg
11/07/2008 Fri
Moderate
3
reps
20
kg
3.
Kettlebell sit up rotation 06482
Rest
Reps
3x
Load - kg
11/07/2008 Fri
Session 2
Moderate
5
reps
30
kg
Run 12 km
Easy pace
Saturday
Session 1
Rest
Sunday
Session 1
Rest