Special Forces Fitness Training

Week 3

Day 1

Push-Ups: 4 sets of maximum in 40 seconds
Pull-Ups: 4 sets of maximum in 40 seconds
Sit-Ups: 4 sets of maximum in 40 seconds
Run: 4 miles at moderate to fast 7 to 8 minute mile pace
Squats: 4 sets of 50 reps with 40 pound rucksack

Day 2

Forced march with 40-pound rucksack: 12 miles in 4 hours (along a road) or 4 hours and 40 minutes (cross-country).

Day 3

Push-Ups: 4 sets of maximum in 45 seconds
Pull-Ups: 4 sets of maximum in 45 seconds
Sit-Ups: 4 sets of maximum in 45 seconds
Run: 6 miles at moderate to fast 7 to 8 minute mile pace
Squats: 4 sets of 50 reps with 40 pound rucksack

Week 4

Day 1

Forced march with a 50-pound rucksack: 14 miles in 4 hours (along a road) or 4 hours and 40 minutes (cross-country).

Day 2

Push-Ups: 4 sets of maximum in 60 seconds
Pull-Ups: 4 sets of maximum in 60 seconds
Sit-Ups: 4 sets of maximum in 60 seconds
Run: 6 miles at moderate to fast 7 to 8 minute mile pace
Squats: 4 sets of 50 reps with 50 pound rucksack

Day 3

Forced march with a 50-pound rucksack: 18 miles in 4 hours and 45 minutes (along a road) or 6 hours (cross-country).

Week 5

Day 1

Run: 3 miles at a fast 6-to-7-minute mile pace.
Swim: 500 meters Swim nonstop, using any stroke but backstroke.

Day 2

Fitness Test:

  • Sit and Reach flexibility test
  • Push-Ups: maximum in 60 seconds
  • Sit-Ups: maximum in 60 seconds
  • Pull-Ups: maximum in 60 seconds
  • Run: 2 miles as fast as possible

Day 3

Forced march with a 50-pound rucksack: 18 miles in 4 hours and 30 minutes (along a road) or 6 hours (cross-country).

Although the above program is typical of any elite Special Forces Operative around the world, the distance and weight being used are not for the untrained individual, and the word ‘elite’ cannot be emphasized enough. Never run with weight on your back; the chance of suffering an injury is huge. Always be sure to wear good boots when hiking.

So now you know what it takes physically to be as strong as a Special Forces Operative, are you brave enough to attempt the workout? Have you got what it takes? Remember, only the strong survive and to the brave and the faithful, nothing is impossible.

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