SPECIAL FORCE TRAINING
This Special Force Training Program is designed to get you into the kind of great shape that the United States Special Forces are in.
Over the last several years many people have been interested in civilian boot camp training, in hopes of achieving the highly trained, lean physiques displayed by our Military's elite forces.
Marine Boot Camp training, Navy Seal training, Army Ranger physical training, and even SWAT training have several things in common with each other. The training is designed to make these men physically tough enough to defeat their enemies, no matter how demanding the situation, and how long they have to fight. Most people who want to learn about this training aren't concerned with fighting. They just want the lean, muscular physique that is a side effect of the Special Force training programs.
As a former Marine myself, I have some experience in the kind of Special Force training that these men perform. As a successful competitor in several strength sports, I also know how to blend the specific training that the Special Forces do, with training that will maximize the results you achieve, and help you to attain that lean, muscular physique and the strength and stamina that goes along with it.
Enhance your Special Force Training with these amazing tips.
When I was about a year out from entering Marine Corps Boot Camp, my pull-up ability was tested by my recruiter. I was only able to get 8 repetitions at a bodyweight of 205 pounds and 6 feet 3 inches tall.
That was about average for all of the guys there, but I knew that it took 20 pull-ups to get maximum points on the Physical Fitness Test, and I am not happy if I am not the best at anything. I was determined to find a way to improve my Special Force Training.
I went home and put up a pull-up bar in my back yard, and attached a pipe between some of the rafters in the garage as well. This was going to be my own Marine Boot Camp training. My buddy and I would go into the garage that winter, climb the ladder and take turns doing set after set of pull-ups. Since my best was 8 pull-ups, I decided to do sets of 5 pull-ups and shoot for more total pull-ups per workout each time. For example, I would climb the ladder and do 5 reps, and then come down and my buddy would do the same. As soon as he was done, I would do another 5 reps, and so on. As soon as 5 reps was getting easy, I would begin to do 6 at a time, and then 7 and so on. Where my total for the workout was 25, soon it was 40, and then 50. It was only a short while later when I tested myself again, and I was able to do 31 pull-ups in a row! When I went to Marine Boot Camp a few months later, I did the most pull-ups in my Company when I did 33. The Drill Instructors took notice, and I was often assigned to help train the other Recruits to increase their pull-ups and sit-ups.
This Special Force Training Program uses bodyweight exercises to get you into great shape. The catch is that only you can make yourself work hard enough and consistently enough to reach your goals. It is not easy for someone to push themselves as hard as a seasoned Drill Instructor will push them.
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This is a Special Force training program that should be done everyday. Taking Sunday off for religious purposes won't hurt, but do it six days a week. Every workout should start with some calisthenics. Start with Bends and Thrusts.
Squat down and touch your hands to the floor. Kick your legs straight out behind you so that you are in a push-up position, bring them back so that you are again squatting down with your hands on the ground, and then stand up. That is one repetition. Do 20 of these and move on to the next exercise with no more that 15 seconds rest.
The next exercise in the special force training programl is push-ups. Do 20 of these and get ready for the next exercise. Don't worry if these are too easy, this is just a warm-up. Move on to Jumping Jacks for your third exercise. Do 20 of these also. Mountain Climbers are next. Get into a push-up position and bring your right leg up so that your foot is under your chest. In one movement, switch your legs so that your left foot comes up, and your right leg extends back. Switch your legs again and that is one repetition. Do 20 of these and move on to sit-ups. Lie on your back and bend your legs so that your knees are pointing up and your feet are flat on the floor. Have a partner hold your legs, or pin your feet under something so that you will be able to do these quickly and powerfully. Do 50 repetitions and rest while your partner does his/hers, or 1 minute if you are alone. Do this 3 or 4 times.
That was the warm-up, now it is time for the running part of the Special Force Training program. Every day you should go on a run of approximately 3 miles. If you can't run that far yet, do what you can, and work your way up. If 3 miles is easy for you, you can run farther, or you can work on running faster. Alternating the two is even better. This should not be an all-out run, however, because you are going to be doing this every day, and you have more to do after this. When you have completed the run it is time to work on upper body strength.
You will need a pull-up bar for this part of the Special Force Training program. Take a grip on the bar. You can use either a palms forward or a reverse grip, whichever you are more comfortable with. Perform 20 pull-ups and get down from the bar. Immediately begin doing a set of 50 push-ups. When you have completed the push-ups, you can rest for 2 minutes, but that is all. Another set of 20 pull-ups followed by 50 push-ups and you can rest for 2 minutes again. repeat this until you have completed 5 sets. That totals 100 pull-ups and 250 push-ups!
I completely understand that very few people can complete the Special Force Training program right now. If you could, you wouldn't be looking for a work-out like this because you wouldn't need it. Completing the Special Force Training Program each day should be your goal. When you can do it, you will be in phenomenal shape! What you can do right now, is do all of the above exercises, but do the number of reps, and run the distance that you can. Do push yourself to improve, but don't get discouraged that it is difficult. It is supposed to be. If you only do what you are comfortable doing, you won't improve.
Stick with this workout for at least three months and give it your best, and I know that you will surprise yourself with the changes you make in your body and your confidence!
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