As trained US special forces

Special Forces of any country - the standard of strength, endurance, and a number of strong-willed qualities. We consider a collective training program of the American Special Forces officers, for whom fitness - it is not active recreation and a change of activity, as a professional necessity.

As a rule, the training of elite troops of any country consists of four main blocks of exercises: warm-up for injury prevention, aerobic and anaerobic loads and movements aimed at the development of explosive strength, power and endurance.

The commandos are paying special attention to stretching, warm-up and cool down. For them keep the joints and ligaments as important, how to develop grip strength and increase running speed or grow in power rates.

warm-up

• Trainers with its own weight - 20-30 repetitions.
• Squats with a wide stance and a touch of socks shoe with a straight back in the slope during the ascent - 10 repetitions.
• Lunges bodyweight delayed - 10 repetitions.
• Push-ups - 20 reps.
• Stretching rubber expander in front of him at chest level - 20 repetitions.

Warm-up is done before the beginning of each training session.

1 month

week 1

Day 1

• Deadlift - 3 sets of 6 reps, 90 seconds rest between sets.
• Front or hack squats - 3 sets of 8 reps, 90 seconds rest.
• Romanian traction on one leg - 3 sets of 10 reps + twisting the body on the floor - 3 sets of 10 reps (superset).
• Lunges - 3 sets of 10 reps, 30 seconds rest + extension neck with opposition hands - 3 sets of 10 reps, 30 seconds rest + flexion of the neck with the opposition hands - 3 sets of 10 reps, 30 seconds rest (Triset).

day 2

• Bench press barbell positive angle - 3 sets of 8 reps, 90 seconds rest between sets.
• Dumbbell bench press upwards with one hand - 3 sets of 8 reps, 60 seconds rest.
• Press of dumbbells on the horizontal bar - 3 sets of 10 repetitions of 60 seconds of rest.
• Bench rod narrow grip - 3 sets of 10 repetitions of 30 seconds rest + lift legs to the housing in vise - 3 sets of 15 repetitions of 60 seconds rest (superset).

day 3

• Pull-ups - 3 sets of 8 reps, 90 seconds rest between sets.
• Thrust rods to a belt - 3 sets of 8 reps, 60 seconds rest.
• Breeding of dumbbells in the slope - 3 sets of 12-15 reps, 30 seconds rest + barbell curls - 3 sets of 12-15 repetitions, rest 30 seconds + twisting body - 3 sets of 25 reps, 60 seconds rest (Triset).

week 2

The program remains the same, the rest time between sets is reduced by 10%.

week 3

The program remains the same, the rest time between sets is reduced by 15% (you must rest 25% less than during the first week of training).

week 4

The program remains the same, the rest time between sets is significantly reduced: regardless of exercise, rest between sets of 30 seconds.

month 2

week 1

Day 1

• Shvungi barbell - 3 sets of 10 reps, 90 seconds rest between sets.
• Front squats - 3 sets of 10 reps, 90 seconds rest.
• Romanian Rod on one leg - 3 sets of 8 repetitions + 60 seconds rest thrusts forward the pole - 3 sets of 10 repetitions of 60 seconds rest (superset).
• Hold the cable block simulator at arm's length with the weights - 3 sets of 10 reps + extension neck with opposition hands - 3 sets of 10 reps, 30 seconds rest + flexion of the neck with the opposition hands - 3 sets of 10 reps, 30 seconds rest (triset).

day 2

• Military press - 3 sets of 5 reps, 90 seconds rest between sets.
• Bench rod on the horizontal bar with a delay at the lowest point - 3 sets of 5 repetitions of 90 seconds of rest.
• Press of dumbbells at a positive angle with the neck expanders - 3 sets of 8 reps, 60 seconds rest.
• French press - 3 sets of 10-12 reps, 30 seconds rest + twisting body with weights - 3 sets of 12-15 reps, 60 seconds rest (superset).

day 3

• Narrow grip pull-ups - 3 sets of 5 reps, 90 seconds rest between sets.
• Thrust dumbbells to his waist in the slope - 3 sets of 10-12 reps, 60 seconds rest + pull the lower unit to the chest - 3 sets 12-15 reps, 30 seconds rest + curl with dumbbells on a bench Scott - 3 sets of 12-15 repetitions (triset).
• Twisting body - 3 sets of 15 reps + lifting legs lying down, without rest (superset).

week 2

The program remains the same, the rest time between sets is reduced by 10%.

week 3

The program remains the same, the rest time between sets is reduced by 15% (you must rest 25% less than during the first week of training).

week 4

The program remains the same, the rest time between sets is significantly reduced: regardless of exercise, rest between sets of 30 seconds.

Of course, in addition to strength training, special forces pay great attention to fighting, Treatment of weapons and firearms, terrain orientation and learning other skills survival. However, doing the program as described, two months can significantly improve the power performance, endurance and overall physical condition.