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Integrate Special Forces Training into Your Workouts
Ever wondered how elite soldiers get their mind-blowing physiques? The U.S Special Forces training programs involve rigorous training routines and techniques the push their bodies to maximum limit, which allows them to withstand of the gruelling conditions while on a mission.
Special Forces training isn't just about getting in the perfect physical shape, it equips them with emotional and mental strength to stay focused in a battlefield.
Special Forces Training and bodybuilding programs are associated with what is called circuit training. This is a progressive development of muscular, solid and all round physical and mental fitness through a series of selected exercises. This method is aimed at achieving high conditioning standards for military fitness.
Why Special Forces Training?
An increasing number of bodybuilders and athletes are now borrowing a lot from Special Forces workouts and training routines to help them conquer or rather smash through their body limits and achieve their desired goals more efficiently.
Special Forces training routines through both circuit and high intensity training are very effective and have been used for ages in military training and conditioning throughout the world. The advantage with circuit training is that you can achieve a greater impact in a short period of time, and there is plenty of variety to help you keep motivated and focused.
It's important to mention that Special Forces Training routines can be nerve wrecking and plain impossible to some inexperienced trainers. Additionally, it's not possible to replicate the entire Special Forces Training program in the outside world. However I've picked the most basic and critical workout routines that will help you enhance your Cardiovascular Endurance, muscle strength, power and mobility.
How It's Done
Remember that these are not Special Forces Training workouts unless they are done as a circuit; meaning you do them in succession before taking a rest. For this particular set of 5 workouts, do 10 reps of each, followed by 9 reps and then 8 reps.
Aim for at least 2 rounds in each session with a 1 minute rest between each round.
Kettle Bell Single-Arm Snatch
. Spread your feet shoulder width.
. Grab the handle of the Kettle-bell with one hand while it's still resting on the floor.
. Try to throw the Kettle-bell to the ceiling without letting go.
. Keep the Kettle-bell closest to your body at all times.
. Lower the Kettle-bell to the floor and repeat this with the other arm after 30 seconds.
Pull-Ups
. Hang at arm's length from a pull-up bar (knuckles facing towards you).
. The overhead grip should be slightly beyond your shoulder width.
. Pull your chest to the bar while squeezing your shoulder blades together.
. Pause for 2 seconds and slowly lower your body back to the starting position.
Dive Bomb Push-Up
. Start by assuming a push-up position.
. Lift your hips so that your body forms an inverted V.
. Lower your head to the floor with your nose almost touching the ground.
. Pull your body forward arching your back and straightening your arms.
. Start over again.
Split Squat Jump
. Start by stepping forward with your left foot in a lunge position.
. Jump and switch feet mid-air to land with your right foot in front and your left foot in a back lunge position.
. Alternate legs with each jump.
. To get an intensive outcome, perform the jumps quickly and explosively.
Inclined Dumbbell Press
. Sit on the edge of an incline bench at about 45-degree angle.
. Grab the dumbbells and place them on your thighs.
. Raise the dumbbells to your shoulder level, one at a time while pressing your shoulders and back firmly against the bench.
. Press the weight up with your palms facing forward and slowly lower the weight.
