Regarding the special forces workout

  • Filter
  • Time
  • Show
Clear All
new posts

    Regarding the special forces workout

    I'm going to apply for my country's special forces and i've seen you guys advising people to check out the special forces workout for this matter. I would like to know how you can assure that this particular workout will prepare me for this? Is this workout composed by operators or did you guys ask some operators which excercises really matter for an operator? Thank you in advance!

    Watchmen010 I am still fairly new here and I cannot attest to who designs the workouts, I could shed a little light on special forces training. As a bit of background about me, I was in the Canadian military for over a decade, and for four of those year I achieved exempt status on the physical training. This meant that I met a high enough standard that I did not need to be tested every year. I never had any interest in trying out for special forces, but a lot of other soldiers that I knew did, and because of my high level of physical activity, they often asked if I could train with them, pacing them on runs or providing other support as required.

    Most testing and training of special forces soldiers is classified, as they neither want inferior candidates who game the system beforehand by letting them know what to expect, nor do they want the enemy to know how they train. That said, I do know the typical level that a special forces soldier has to train to and the general exercises that they will have to be able to perform. The program on Darebee would be fine as a base for a lot of what they have to do, but you would have to work on your running, both for speed and endurance, swimming and climbing. Keep in mind that there is often what is labeled "green training"meaning that you will be put through physical drills in a tactical wilderness setting. To my knowledge even the non-green special forces do this such as the Navy SEALS, where the navy doesn't usually have any reason to be anywhere but on the water.

    I actually ran across an interesting diagram yesterday as below. It actually applies to fitness in general, if you choose to replace tactical athlete in the Venn diagram with something like "Total Fitness"

    Click image for larger version  Name:	tactical_athlete_diagram.jpg Views:	0 Size:	68.6 KB ID:	627565

    Essentially there is nothing wrong that you can do towards training as long as you are focused on one of the three areas of Stability Skills/Coordination; Aerobic Conditioning/Muscle Stamina and Strength/Power. This is typically a problem with a lot of people that work out anyway. Of course it depends on what you are after in terms of fitness, but the overall fittest person is not likely one that just works on their endurance or their strength but rather one that works on both. I generally notice that at the gym, in that people are either on the treadmills or at the weights, whereas other areas like the stretching room or the functional fitness room are mostly empty meaning that most people disregard Stability and Coordination as aspects of fitness.

    Really though if you want to be in special forces, the best advice is to focus on some of the main activities that you know will be on the training while also working towards becoming the fittest person possible. This will also include your eating habits. I am not sure if you are already in the military, but I found that while the military was strong on physical training that the information on nutrition was almost non-existent. Either way you have to be sure that the right fuel is going into your body in order to maximize your athletic output.


      Though I'm a pacifist, I really like military-style training. In essence, military-style training boils down to two key goals: (1) strength and (2) stamina. They want you to be strong enough to carry a considerable weight a considerable distance without getting winded. Most everything seems to build from there.

      I've lived in the USA my entire life, so here are some things I found online over the years that relate to our special forces...

      MARSOC (Marines) -

      RASP (Army Rangers) -

      Naval Special Warfare (Navy SEALs) -

      Now, none of the above are the actual training you would do if you were selected to any of those programs - like I said, they're designed to get you physically prepared and thus increase your chance of passing successfully. I'm sure there are other similar programs out there, but these were the easiest to find and they come directly from their respective sources, so they're legit.

      I've tried all three of the above, and I wholeheartedly recommend MARSOC. It's challenging but manageable, fun, and fairly easy to do without a considerable investment. (Also, it's the only one I know of that actually has a mobile app.) The RASP program is very effective, but monotonous and frankly a bit dull after a while - you increase the number of push-ups you do and distances you run, and so on, but otherwise the weeks are the same. The SEAL program is a bit ridiculous, and living in Chicago a bit unrealistic. It is NOT intuitive (takes way too long to figure out how to "build" the workout with all the charts and spreadsheets they have), and unless you want to buy a gym membership or you happen to live in a place with a nice steady temperature, the swimming requirements are near impossible to meet.

      Hope to hear more of what you're looking for and what you think.

      Good luck!


        Baston The Marines really know how to train. Not to degrade any other military in the world, but I think that they earn the title of best non spec-ops infantry unit in the world.


          you guys are fucking great! I've never had such een thorough explanation about military training in general and it isn't like I haven't been searching. CaptainCanuck confirmed that this workout is good but incomplete as it has no running, climbing or swimming in it. I will work on that!! Thank you very much for sharing the the pdfs regarding marsoc and the seals Baston Very informative and a good guideline of what to expect when you are applying to these elite units


            I was trying to get into a special unit back when I was in the Army many decades ago. Basically we were told do everything what a regular soldier would do on a daily training basis and double it to be able to pass the test. You need amazing endurance. So lots of running with wind sprints combined with long paced runs. You need endurance type strength, so they suggested many pushups, pullups and crunches or situps every other day. How many? Well I was doing 150 pushups, 30 pullups and 150 situps every other day and that is only half what I needed to do. Also running in sand and on dirt trails...they will not be treating you softly and you will be in pain. We ran in combat boots often, at least every other run. I would say try to get up to at least 10 km every other day. If you need a more complex workout...I can provide a link to that but it requires gym equipment and is more complex. I always believed in keeping it simple. Also get a sturdy backpack and load it with sand bags until you get to at least 60 pounds and go for hikes in the hills wearing boots. You will be doing loaded marching for many miles in the special forces. Also, no matter how horrible the weather is, you go out and train. The military doesn't every stop for weather, they run in the coldest and hottest temperatures and will exercise in the rain too. Lastly, you need to be an excellent swimmer, so try to do some swimming in your weekly schedule.


              Here is my Country's special forces manuals, available for free on line. better be in very good condition before you start these.





                Baston, Thank you for those links.


                  I can tell you right now that there is nothing on this website that will put you anywhere near the training required to compete and succeed at any level for any special forces. This stuff is a warm-up for a warm-up compared to what you'll be actually handling. This stuff is easy, it's isometric, and outside of running your normal 6-7 miles at a sub 7:00 pace, you won't see workouts here mirror workouts there.

                  I was in the Marines from 2000-2006, so I can speak from experience.

                  What you need is heavy weights, sprints, push-ups all day, better core-work than just sit-ups, and get your pull-ups in. Lots of pull-ups. At least 15, minimum, and good ones! None of this crossfit nonsense.

                  Do the 100 Challenge where you do 100 reps of everything, but do it in less than three hours. That's a pretty good workout.


                    I would encourage to look into some of stew Smith's programs


                      Cowtownbaldie - thanks, the links are awesome!