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Weekly Workout: Special Ops Focus

Intense pushups

When preparing for their future, people often consider a few options. Many thinking about joining the military are considering two different Special Ops avenues and want to know how they should prepare. The simple answer is that you need to practice many of the events that you will be performing during training. This will prepare you for that training and tell you if that is what you really want to do.

Here is a workout that focuses on all the elements that you will see if you are going to special ops training in any of the branches of service:

2 mile ruck (with 30-40# to get used to rucking)

  • Pullups max
  • Pushups 2 min max
  • Situps 2 min max

2 mile run

  • Pullups max
  • Pushups 2 min max
  • Situps 2 min max

SWIM and PT:

Repeat 5 times

  • 200m swim FAST
  • Any stroke
  • Burpees or plank pose for the time it takes to swim 200m

Later in the day, do 50-100 more pullups spread through the day or in one session depending on your pullup ability.

This workout will help you with many of the elements that you will see in any Special Ops pipeline. Find your weakness and strengths and your likes and dislikes, and maybe workouts like this will help you make a decision of what path to select.

Good luck with your training. Stew Smith

Stew Smith works as a presenter / editorial board with the Tactical Strength and Conditioning program of the National Strength and Conditioning Association and is Certified Strength and Conditioning Specialist (CSCS).  There are also over 800 articles on Military.com Fitness Forum focusing on a variety of fitness, nutritional, and tactical issues military members face throughout their career.

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