How American special forces train

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Special Forces of any country are the standard of strength, endurance and a number of strong-willed qualities. We will consider a collective training program for American special forces officers, for whom fitness is not an active rest and a change of activity, but a professional necessity.

As a rule, training of all elite troops of any country consists of four main blocks of exercises: warm-ups to prevent injury, aerobic and anaerobic loads and movements aimed at developing explosive strength, power and endurance.

The commandos pay special attention to stretching, warm-up and cool-down. For them, preserving joints and ligaments is just as important as developing grip strength, increasing running speed or growing in strength.

Warm up

• Bodyweight Hyperextension - 20-30 reps.
• Squats with a wide stance and touching the toes of the shoes with a straight back in an incline while lifting - 10 reps.
• Bodyweight Delay Lunges - 10 reps
• Push-ups from the floor - 20 reps.
• Stretching the rubber band in front of you at chest level - 20 reps.

Warm up is done before starting each workout.

Month 1

Week 1

Day 1

• Deadlift - 3 sets of 6 reps, up to 90 seconds rest between sets.
• Frontal or hack squat - 3 sets of 8 reps, up to 90 seconds rest.
• Single Leg Romanian Deadlift - 3 sets of 10 reps + floor crunches - 3 sets of 10 reps (superset).
• Lunges - 3 sets of 10 reps, 30 seconds rest + neck extension with opposing arms - 3 sets of 10 reps, 30 seconds rest + neck flexion with opposing arms - 3 sets of 10 reps, 30 seconds rest (triset).

Day 2

• Positive Barbell Press - 3 sets of 8 reps, 90 seconds rest between sets.
• One-arm dumbbell press - 3 sets of 8 reps, 60 seconds rest.
• Flat Dumbbell Press - 3 sets of 10 reps, 60 seconds rest.
• Press the bar with a narrow grip - 3 sets of 10 reps, 30 seconds rest + lifting the legs to the body in the hang - 3 sets of 15 reps, 60 seconds rest (superset).

Day 3

• Pull-ups - 3 sets of 8 reps, up to 90 seconds rest between sets.
• Barbell Rows - 3 sets of 8 reps, 60 seconds rest.
• Bent-over dumbbell breeding - 3 sets of 12-15 reps, up to 30 seconds rest + barbell flexion - 3 sets of 12-15 reps, 30 seconds rest + torso twisting - 3 sets of 25 reps, 60 seconds rest (triset) …

Week 2

The program remains the same, the rest time between sets is reduced by 10%.

Week 3

The program remains the same, the rest time between sets is reduced by 15% (you must rest 25% less than during the first week of training).

Week 4

The program remains the same, the rest time between sets is significantly reduced: regardless of the exercise, the rest between sets is 30 seconds.

Month 2

Week 1

Day 1

• Barbell Shvungs - 3 sets of 10 reps, up to 90 seconds rest between sets.
• Front Squat - 3 sets of 10 reps, 90 seconds rest.
• Romanian Single Leg Deadlift - 3 sets of 8 reps, 60 seconds rest + barbell lunges - 3 sets of 10 reps, 60 seconds rest (superset).
• Holding the cable of the block trainer on outstretched arms with weights - 3 sets of 10 reps + neck extension with opposing arms - 3 sets of 10 reps, 30 seconds rest + neck flexion with opposing arms - 3 sets of 10 reps, 30 seconds rest (triset) …

Day 2

• Army Press - 3 sets of 5 reps, up to 90 seconds rest between sets.
• Bench press on a horizontal bench with a hold at the bottom point - 3 sets of 5 reps, 90 seconds rest.
• Positive Angle Dumbbell Press with Extenders - 3 sets of 8 reps, up to 60 seconds rest.
• French press - 3 sets of 10-12 reps, up to 30 seconds of rest + twisting of the body with weights - 3 sets of 12-15 reps, up to 60 seconds of rest (superset).

Day 3

• Narrow grip pull-ups - 3 sets of 5 reps, up to 90 seconds rest between sets.
• Bent-over dumbbell rows - 3 sets of 10-12 reps, up to 60 seconds of rest + pull of the lower block to the chest - 3 sets of 12-15 reps, up to 30 seconds of rest + dumbbell flexion on the Scott bench - 3 sets of 12-15 reps (triset).
• Twisting the body - 3 sets of 15 reps + lifting the legs lying down, without rest (superset).

Week 2

The program remains the same, the rest time between sets is reduced by 10%.

Week 3

The program remains the same, the rest time between sets is reduced by 15% (you must rest 25% less than during the first week of training).

Week 4

The program remains the same, the rest time between sets is significantly reduced: regardless of the exercise, the rest between sets is 30 seconds.

Of course, in addition to strength training, special forces fighters pay great attention to hand-to-hand combat, handling cold and firearms, orienteering and learning other survival skills. Nevertheless, practicing according to the described program, in two months you can significantly improve strength indicators, endurance and general physical condition.