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Special Forces Fitness Training

author image Mark Swedberg
Mark Swedberg began writing in 2005. His work has appeared online at Pro Dreamers, Chocolate Hobby and Auction Alerts. He has been involved in fitness training since 2007, working as a personal trainer, varsity soccer coach and martial arts instructor. Swedberg studied cinematography, physical performance and entrepreneurship at the University of North Dakota.
Special Forces Fitness Training
Train like the special forces to get ultra fit. Photo Credit: DAJ/amana images/Getty Images

The Special Forces fitness training is designed to enable the operatives to stay fit under the toughest circumstances. All of the training can be done outdoors. Running, swimming, and strength exercises are at the core of this program. Beginning a workout regimen this tough requires trainers to have a basic level of fitness.

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Getting Started

Special forces training has very little to do with the comfortable indoor workout of a gym with lots of mirrors and polished stainless steel surfaces. Being able to run two miles under 14 minutes, complete 100 situps in two minutes, and 100 pushups in two minutes is just the start. Next comes swimming, pull-ups, running with a heavy rucksack and obstacle courses.

The Right Attitude

In order to achieve the level of fitness a fully trained Special Op has, it is important to get into the mindset of a marathon runner. Take each exercise, each training day as one step, and be ready for daily intense physical activity for the long haul. Focus and motivation are also required to overcome the fatigue that is an effect of the extreme training.

The Workout

Swim for 1,000 to 2,000 meters two to three times a week. Once a week, swim in camouflage and boots for 100 meters. Fins are worn for about half of the swimming time. The rule is: NEVER swim alone.

Run three to five miles four to five times a week. Walking at a fast pace, carry a 30 to 50 pound load rucksack over five to 15 miles twice a week.

Do 75 to 100 pullups in seven to 10 sets of 10 reps, 200 to 300 pushups in 10 to 15 sets of 20 reps, and 200 to 300 situps in five to 10 sets of 40 to 50 reps every other day to complete the initial Special Forces fitness training.

Safety Precautions

As with any new exercise program, especially if the trainer has a low level of fitness, he should check with a physician before starting this program. Certain medical conditions may keep the trainer from participating in this rigorous fitness training.

Water is Essential

Men need to drink a gallon of water a day, women three quarts to give the body enough hydration. The body needs water to burn energy from fat. Not drinking enough leads to water retention in the tissues. The liver needs sufficient amounts of water to metabolize fat, and without enough water the liver stores both, leading to extra weight from fat and water in the body.

Nutrition During Rigorous Exercise

Eat five to six small meals every day, spaced in three hour intervals. The stomach needs about three hours to empty and these frequent meals keep it from going into starvation mode, while smaller portion sizes help trainers avoid eating excess calories.

Follow the Harvard School of Public Health altered food guide pyramid which adds daily exercise as the foundation of a healthy lifestyle. Vegetables, whole grains and healthy fats make up the next step.

Fish, poultry, and eggs have the same importance as beans, nuts, and seeds. One to two servings of calcium-rich food or a calcium supplement tops the recommended daily nutrition. Red meat, butter, refined grains, sugary drinks, and salt are to be used sparingly.

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