This Military Fitness Training Will Challenge Special Operations Candidates

There is no 30-minute gym routine that will prepare you for a day of special operations training. There is nothing wrong with going to the gym to lift and mix in some calisthenics, but if you really want to prepare for the more challenging events, you have to put in your time doing what we call the Special Ops Triathlon (run, swim, ruck).

Much like an Ironman triathlete has to put in time preparing for an all-day event, so does the special-ops candidate -- except that you, as the special-ops candidate, must be prepared for all-day events that continue for several months. If you are still in school, do not skip out on classes but don't rest, either. There is no time for naps or rests when you are training, and when class lets out, get back to it. 

If you train hard for a few hours a day, you can continue to train your mind and body as you prepare for special operations training. Remember, there is a fine line between mental toughness and stupidity. Mental toughness and a never-quit attitude will come in handy, but a progressive, smartly arranged training plan is the key to getting to and through special-ops courses.

Below is a workout where you can challenge yourself and try to get it done in one session, or you can break it up during the day into two or three one-hour workouts. Do not try this workout unless you can handle this many repetitions, as it is easy to overdo it and not realize you have done so until you are injured. 

These are advanced workouts, but you can replace some of the challenging events with easier versions or fewer repetitions of the same muscle group. For example, you can try pulldowns for pull-ups, knee push-ups for push-ups, and crunches or plank pose per second for the many repetitions of the 100, 200, 300 workout. 

We like to test ourselves with this workout, because these exercises are part of the fitness test that allows you to get to Navy SEAL training. Doing these in as few sets as possible will help you by building the muscle stamina that you will need for long days in training. Many special-ops candidates can get the 100, 200, 300 workout done in 4-5 sets, and some have even done it in three sets. Make these 10-minute runs fast and shoot for at least a 1.5-mile run.

The Build Your Own Spartan section takes the famous Spartan 300 workout of six different exercises for 50 reps each and opens it so the user can work on their other weaknesses. One thing that special-ops training will do is expose your weaknesses. It may be running, swimming or upper-body strength; people rarely are exceptional at all of them. 

Design the Spartan to fit your weaknesses. Whether that means doing calisthenics, dumbbells, kettlebells, TRX or barbells, you can create hundreds of workouts that fit your needs.

Now for the cardio section. This is where the time commitment comes in, but if you do not invest time in your cardiovascular conditioning, your scores to get to training will suffer. If this happens, you may not be competitive enough to attend training, or you may not pass the timed events at training. such as the four- or five-mile timed runs, two-mile ocean swims, or six- to 12-mile rucks. 

Many have used the phrase "it is a running man's game" when referring to special-ops training. Six-minute miles for multiple miles are commonplace. Going much slower than that can lead to your inability to stay with the course.

We start the swim workout with the actual test you have to take: the 500-meter swim. Next include a mix of paced intervals to work on technique, including goal timed swims mixed with core work in the form of plank poses. We usually rest with plank poses for the amount of time it takes to swim 100 meters. Those who need more practice in the water can tread water (no hands) for the time it takes to swim 100 meters, so they can prepare themselves for the water confidence events at many spec-ops courses.

Next comes swimming with fins, which is the staple of special-ops swimming. Most swims are with fins in the open water. You have to get your legs used to this movement and skill.

Your next step will be to do a timed three-mile run and finally ruck three miles while wearing a 40- to 50-pound backpack. Rucking means to move fast with your gear from A to B. If you can keep a fast walk or shuffle for 12-minute miles, you will be good to go in most special-ops schools.

We recently did this workout with my spec-ops prep group one Saturday morning, and it took most of us a little more than three hours to complete. If you would like to match our speed, break it up like this: Try one hour in the gym, doing the 100, 200, 300 and Build Your Own Spartan 300 exercise. Next take an hour for the swim workout, then an hour for the run/ruck workout -- with the transition time mixed in as needed.

The Workout

Warmup jog/PT

Run 25 meters in between

Burpee pyramid: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10

Stretch/light stretch

100, 200, 300 PT workout

• 10-minute run
• 100 pull-ups*
• 200 push-ups*
• 300 sit-ups*: It's fine to add in plank pose for one rep = one second of time.
• (two-minute limit per exercise or max effort)
• 10-minute run

* Break up as needed in as few sets as possible.

Build your own Spartan 300

Pick six exercises and do 50 reps of each:

Example: (build your own)

• 135-pound bench press 50*
• 135-pound squats 50*
• Hang clean 50*
• Burpees 50*
• Flutter kicks 50
• Plank pose 50 seconds

= 300 reps

*break up as needed in as few sets as possible

Swim/PT

Warmup with 500-meter timed swim

Repeat 10 times.

• Swim 100 meters. Do plank pose for the time it takes to swim 100 meters
• Swim 1,000 meters with fins

Three-mile run

Three-mile ruck with a 40- to 50-pound backpack, fast walk.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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