Special Forces Workout Plan

4 Weeks / 4 Days per Week / Expert

0 ratings
Special Forces Workout Plan

Special Forces Workout Plan

4 Weeks / 4 Days per Week / Expert

0 ratings

Special Forces Workout Plan

4 Weeks / 4 Days per Week / Expert

0 ratings
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Special Forces PT Workout

Notes for Week 1, Day 1

One day a week, swim a hundred meters with your boots and cammies on. Make sure that you never swim alone, and that you have someone watching you as you swim.

Becoming part of the special forces is not something that is easy. The special forces workout is designed to help special forces applicants have the best possible chance of passing the special forces boot camp. This workout is not fancy, but will challenge you physically and mentally.

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Shoulders / Beginner
1 sets, 00:15:00
1 -- 00:15:00 --:--
Quads / Beginner
1 sets, 3.00 mi ,
1 3 mi --:--:-- --:--
Lats / Intermediate
7 sets, 10 reps, 00:30 rest
7 10 00:30
--
--
7 sets, 30 reps, 00:30 rest
7 30 00:30
--
--
7 sets, 30 reps, 00:30 rest
7 30 00:30
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Special Forces of any military branch are made up of the best of the best. There's no room for weakness, whether it's physical or mental, since they are called upon to perform at an exceptional level at all times. Some of the most well-known special forces groups are the Army Rangers and ... more

The Special Forces of any military branch are made up of the best of the best. There's no room for weakness, whether it's physical or mental, since they are called upon to perform at an exceptional level at all times.

Some of the most well-known special forces groups are the Army Rangers and Green Berets, the Navy SEALs, Marine Force Recon, and Air Force Para-rescue Jumpers.

Special Forces training prepares soldiers to combat terrorism; they frequently resolve international terrorist incidents and teach the militaries of other countries how to fight terrorism.

Even the most exceptional soldiers need a high level military workout plan to meet the strenuous Special Forces requirements for physical fitness.

Special Forces Workout Routine

The Special Forces Workout Plan is a four day per week plan designed for experts who require an intense military workout. The goals of this special forces workout program are to increase strength, get ripped and improve cardiovascular endurance. Special forces workouts must prepare soldiers for anything.

Even if you are not a member of the special forces, you can achieve the same benefits.

This special forces training program works the same way most military fitness programs operate: using bodyweight exercises to improve physical fitness. A soldier needs practical strength he can use on duty, whether that means marching with a heavy rucksack, scaling a wall or fighting enemy forces.

A military special forces training program must comprise exercises that challenge soldiers in ways that mimic real life situations.

Special Forces Exercises

Achieving a level of Special Forces fitness aptitude requires dedication, perseverance and focus. Basic exercises like running, swimming, sit-ups, push-ups and pull-ups make up the Special Forces training program.

This is because these exercises provide full-body workouts to strengthen the upper body, core, lower body, heart and lungs, and can be done anywhere.

Special Forces fitness training is all about working with what you have. When you are on duty or out on a mission, all you have is your body so that is what must provide the majority of resistance during special forces workouts.

Sometimes you need to carry a rucksack with equipment so the Special Forces Workout Plan includes rucking in two of the workouts.

Special Forces Workout Guide

To get the best results, the Special Forces Workout Plan is divided into four different but complementary workouts. Each workout places slightly different stresses on the body so you can do a Special Forces workout routine on back-to-back days. Perform only one workout per day, and take days off to recover.

Each workout has four different rotations that gradually increase in difficulty. It is important to perform the rotations in order as each one prepares you for the next.

Special Forces workouts should be hard, but overdoing any type of fitness program can lead to injuries and symptoms of overtraining such as headaches, appetite loss, nausea, difficulty sleeping and unexplained weight loss.

The Special Forces Workout Plan details exactly how many miles to run, swim and march as well as how many sets and repetitions to do of each strength and core training exercise. Whether you're already in the Special Forces, or are hoping to join in the future, get yourself ready for anything with the special forces workout!

Special Forces Rucksack March Workout

Notes for Week 1, Day 2

Becoming part of the special forces is not something that is easy. The special forces workout is designed to help special forces applicants have the best possible chance of passing the special forces boot camp.

This workout is not fancy, but will challenge you physically and mentally.

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 3.00 mi ,
1 3 mi --:--:-- --:--
Quads / Beginner
1 sets, 3.00 mi ,
1 3 mi --:--:-- --:--
Lats / Intermediate
7 sets, 10 reps, 00:30 rest
7 10 00:30
--
--
7 sets, 30 reps, 00:30 rest
7 30 00:30
--
--
7 sets, 30 reps, 00:30 rest
7 30 00:30
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Special Forces of any military branch are made up of the best of the best. There's no room for weakness, whether it's physical or mental, since they are called upon to perform at an exceptional level at all times. Some of the most well-known special forces groups are the Army Rangers and ... more

The Special Forces of any military branch are made up of the best of the best. There's no room for weakness, whether it's physical or mental, since they are called upon to perform at an exceptional level at all times.

Some of the most well-known special forces groups are the Army Rangers and Green Berets, the Navy SEALs, Marine Force Recon, and Air Force Para-rescue Jumpers.

Special Forces training prepares soldiers to combat terrorism; they frequently resolve international terrorist incidents and teach the militaries of other countries how to fight terrorism.

Even the most exceptional soldiers need a high level military workout plan to meet the strenuous Special Forces requirements for physical fitness.

Special Forces Workout Routine

The Special Forces Workout Plan is a four day per week plan designed for experts who require an intense military workout. The goals of this special forces workout program are to increase strength, get ripped and improve cardiovascular endurance. Special forces workouts must prepare soldiers for anything.

Even if you are not a member of the special forces, you can achieve the same benefits.

This special forces training program works the same way most military fitness programs operate: using bodyweight exercises to improve physical fitness. A soldier needs practical strength he can use on duty, whether that means marching with a heavy rucksack, scaling a wall or fighting enemy forces.

A military special forces training program must comprise exercises that challenge soldiers in ways that mimic real life situations.

Special Forces Exercises

Achieving a level of Special Forces fitness aptitude requires dedication, perseverance and focus. Basic exercises like running, swimming, sit-ups, push-ups and pull-ups make up the Special Forces training program.

This is because these exercises provide full-body workouts to strengthen the upper body, core, lower body, heart and lungs, and can be done anywhere.

Special Forces fitness training is all about working with what you have. When you are on duty or out on a mission, all you have is your body so that is what must provide the majority of resistance during special forces workouts.

Sometimes you need to carry a rucksack with equipment so the Special Forces Workout Plan includes rucking in two of the workouts.

Special Forces Workout Guide

To get the best results, the Special Forces Workout Plan is divided into four different but complementary workouts. Each workout places slightly different stresses on the body so you can do a Special Forces workout routine on back-to-back days. Perform only one workout per day, and take days off to recover.

Each workout has four different rotations that gradually increase in difficulty. It is important to perform the rotations in order as each one prepares you for the next.

Special Forces workouts should be hard, but overdoing any type of fitness program can lead to injuries and symptoms of overtraining such as headaches, appetite loss, nausea, difficulty sleeping and unexplained weight loss.

The Special Forces Workout Plan details exactly how many miles to run, swim and march as well as how many sets and repetitions to do of each strength and core training exercise. Whether you're already in the Special Forces, or are hoping to join in the future, get yourself ready for anything with the special forces workout!

Special Forces Training Workout

Notes for Week 1, Day 3

One day a week, swim a hundred meters with your boots and cammies on. Make sure that you never swim alone, and that you have someone watching you as you swim.

Becoming part of the special forces is not something that is easy. The special forces workout is designed to help special forces applicants have the best possible chance of passing the special forces boot camp.

This workout is not fancy, but will challenge you physically and mentally.

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Shoulders / Beginner
1 sets, 00:15:00
1 -- 00:15:00 --:--
Quads / Beginner
1 sets, 3.00 mi ,
1 3 mi --:--:-- --:--
Lats / Intermediate
7 sets, 10 reps, 00:30 rest
7 10 00:30
--
--
7 sets, 30 reps, 00:30 rest
7 30 00:30
--
--
7 sets, 30 reps, 00:30 rest
7 30 00:30
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Special Forces of any military branch are made up of the best of the best. There's no room for weakness, whether it's physical or mental, since they are called upon to perform at an exceptional level at all times. Some of the most well-known special forces groups are the Army Rangers and ... more

The Special Forces of any military branch are made up of the best of the best. There's no room for weakness, whether it's physical or mental, since they are called upon to perform at an exceptional level at all times.

Some of the most well-known special forces groups are the Army Rangers and Green Berets, the Navy SEALs, Marine Force Recon, and Air Force Para-rescue Jumpers.

Special Forces training prepares soldiers to combat terrorism; they frequently resolve international terrorist incidents and teach the militaries of other countries how to fight terrorism.

Even the most exceptional soldiers need a high level military workout plan to meet the strenuous Special Forces requirements for physical fitness.

Special Forces Workout Routine

The Special Forces Workout Plan is a four day per week plan designed for experts who require an intense military workout. The goals of this special forces workout program are to increase strength, get ripped and improve cardiovascular endurance. Special forces workouts must prepare soldiers for anything.

Even if you are not a member of the special forces, you can achieve the same benefits.

This special forces training program works the same way most military fitness programs operate: using bodyweight exercises to improve physical fitness. A soldier needs practical strength he can use on duty, whether that means marching with a heavy rucksack, scaling a wall or fighting enemy forces.

A military special forces training program must comprise exercises that challenge soldiers in ways that mimic real life situations.

Special Forces Exercises

Achieving a level of Special Forces fitness aptitude requires dedication, perseverance and focus. Basic exercises like running, swimming, sit-ups, push-ups and pull-ups make up the Special Forces training program.

This is because these exercises provide full-body workouts to strengthen the upper body, core, lower body, heart and lungs, and can be done anywhere.

Special Forces fitness training is all about working with what you have. When you are on duty or out on a mission, all you have is your body so that is what must provide the majority of resistance during special forces workouts.

Sometimes you need to carry a rucksack with equipment so the Special Forces Workout Plan includes rucking in two of the workouts.

Special Forces Workout Guide

To get the best results, the Special Forces Workout Plan is divided into four different but complementary workouts. Each workout places slightly different stresses on the body so you can do a Special Forces workout routine on back-to-back days. Perform only one workout per day, and take days off to recover.

Each workout has four different rotations that gradually increase in difficulty. It is important to perform the rotations in order as each one prepares you for the next.

Special Forces workouts should be hard, but overdoing any type of fitness program can lead to injuries and symptoms of overtraining such as headaches, appetite loss, nausea, difficulty sleeping and unexplained weight loss.

The Special Forces Workout Plan details exactly how many miles to run, swim and march as well as how many sets and repetitions to do of each strength and core training exercise. Whether you're already in the Special Forces, or are hoping to join in the future, get yourself ready for anything with the special forces workout!

Special Forces Rucksack March Workout

Notes for Week 1, Day 4

Becoming part of the special forces is not something that is easy. The special forces workout is designed to help special forces applicants have the best possible chance of passing the special forces boot camp.

This workout is not fancy, but will challenge you physically and mentally.

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
--
Quads / Beginner
--
Lats / Intermediate
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The Special Forces of any military branch are made up of the best of the best. There's no room for weakness, whether it's physical or mental, since they are called upon to perform at an exceptional level at all times. Some of the most well-known special forces groups are the Army Rangers and ... more

The Special Forces of any military branch are made up of the best of the best. There's no room for weakness, whether it's physical or mental, since they are called upon to perform at an exceptional level at all times.

Some of the most well-known special forces groups are the Army Rangers and Green Berets, the Navy SEALs, Marine Force Recon, and Air Force Para-rescue Jumpers.

Special Forces training prepares soldiers to combat terrorism; they frequently resolve international terrorist incidents and teach the militaries of other countries how to fight terrorism.

Even the most exceptional soldiers need a high level military workout plan to meet the strenuous Special Forces requirements for physical fitness.

Special Forces Workout Routine

The Special Forces Workout Plan is a four day per week plan designed for experts who require an intense military workout. The goals of this special forces workout program are to increase strength, get ripped and improve cardiovascular endurance. Special forces workouts must prepare soldiers for anything.

Even if you are not a member of the special forces, you can achieve the same benefits.

This special forces training program works the same way most military fitness programs operate: using bodyweight exercises to improve physical fitness. A soldier needs practical strength he can use on duty, whether that means marching with a heavy rucksack, scaling a wall or fighting enemy forces.

A military special forces training program must comprise exercises that challenge soldiers in ways that mimic real life situations.

Special Forces Exercises

Achieving a level of Special Forces fitness aptitude requires dedication, perseverance and focus. Basic exercises like running, swimming, sit-ups, push-ups and pull-ups make up the Special Forces training program.

This is because these exercises provide full-body workouts to strengthen the upper body, core, lower body, heart and lungs, and can be done anywhere.

Special Forces fitness training is all about working with what you have. When you are on duty or out on a mission, all you have is your body so that is what must provide the majority of resistance during special forces workouts.

Sometimes you need to carry a rucksack with equipment so the Special Forces Workout Plan includes rucking in two of the workouts.

Special Forces Workout Guide

To get the best results, the Special Forces Workout Plan is divided into four different but complementary workouts. Each workout places slightly different stresses on the body so you can do a Special Forces workout routine on back-to-back days. Perform only one workout per day, and take days off to recover.

Each workout has four different rotations that gradually increase in difficulty. It is important to perform the rotations in order as each one prepares you for the next.

Special Forces workouts should be hard, but overdoing any type of fitness program can lead to injuries and symptoms of overtraining such as headaches, appetite loss, nausea, difficulty sleeping and unexplained weight loss.

The Special Forces Workout Plan details exactly how many miles to run, swim and march as well as how many sets and repetitions to do of each strength and core training exercise. Whether you're already in the Special Forces, or are hoping to join in the future, get yourself ready for anything with the special forces workout!

39 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Chin-Up Bar
  • Exercise Mat
  • Pool
  • Back Pack

No Reviews yet.

Special Forces Workout Plan

39 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Chin-Up Bar
  • Exercise Mat
  • Pool
  • Back Pack