SWTD PHYSICAL TRAINING

PLAN
SWTD, 5​​TH ​BATTALION, 19​​TH ​SPECIAL FORCES GROUP (AIRBORNE)
5049 FRONT RANGE PARKWAY
WATKINS, CO 80137-7130
 SWTD Training Plan
Month 1 Overview
1. Warm Up, Ruck (Short)

2. Warm Up, Sprints + Lift

3. Warm Up, Run, Mobility

4. Warm Up, Sprints + Lift

5. Rest

6. Warm Up, Run, Mobility

7. Warm Up, Ruck (Long)

8. Rest

9. Warm Up, Ruck (Short)

10. Warm Up, 1 Mile + Lift

11. Warm Up, Run, Mobility

12. Warm Up, Sprints + Lift

13. Rest

14. Warm Up, Run, Mobility

15. Warm Up, Ruck (Long)

16. Rest

17. Warm Up, Ruck (Short)

18. Warm Up, Sprints + Lift

19. Warm Up, Run, Mobility

20. Warm Up, 1 Mile + Lift

21. Rest

22. Warm Up, Run, Mobility

23. Warm Up, Ruck (Long)

24. Rest

25. Warm Up, Ruck (Short)

26. Warm Up, Sprints + Lift

27. Warm Up, Run, Mobility

28. Warm Up, Sprints + Lift

29. Rest

30. Warm Up, Run, Mobility

31. Warm Up, Ruck (Long)

32. Rest
 Month 2 Overview

1. Swim PT

2. Warm Up, Sprints + Lift

3. Warm Up, Run, Mobility

4. Warm Up, Sprints + Lift

5. Rest

6. Warm Up, Run, Mobility

7. Warm Up, Ruck (Long)

8. Rest

9. Swim PT

10. Warm Up, Sprints + Lift

11. Warm Up, Run, Mobility

12. Warm Up, Sprints + Lift

13. Rest

14. Warm Up, Run, Mobility

15. Warm Up, Ruck (Long)

16. Rest

17. Swim PT

18. Warm Up, Sprints + Lift

19. Warm Up, Run, Mobility

20. Warm Up, Sprints + Lift

21. Rest

22. Warm Up, Run, Mobility

23. Warm Up, Ruck (Long)

24. Rest

25. Swim PT

26. Warm Up, Sprints + Lift

27. Warm Up, Run, Mobility

28. Warm Up, Sprints + Lift

29. Rest

30. Warm Up, Run, Mobility

31. Warm Up, Ruck (Long)

32. Rest
 Month 3 Overview

1. Swim PT

2. Warm Up, Sprints + Lift

3. Warm Up, Run, Mobility

4. Warm Up, Sprints + Lift

5. Rest

6. Warm Up, Run, Mobility

7. Warm Up, Recovery Swim

8. Rest

9. Swim PT

10. Warm Up, Sprints + Lift

11. Warm Up, Run, Mobility

12. Warm Up, Sprints + Lift

13. Rest

14. Warm Up, Run, Mobility

15. Warm Up, Ruck (Long)

16. Rest

17. Swim PT

18. Warm Up, Sprints + Lift

19. Warm Up, Run, Mobility

20. Warm Up, Sprints + Lift

21. Rest

22. Warm Up, Run, Mobility

23. Warm Up, Ruck (Long)

24. Rest

25. Swim PT

26. Mobility

27. Mobility

28. Mobility

29. Mobility

30. Mobility

31. Recovery Swim

32. Rest
 Month 1

Day 1

Warm Up

-Swim 500m ​OR​​ Run 1 Mile ​OR ​Row 2000 m

Ruck

3 Miles

Record Results:
Day 2

Warm Up

5 Rounds

10x Wall Balls

20x Sit Ups

Shoulder Dislocate Stretch

Sprints

4x400 Meters

Lift

RUSSIAN AGGRESSION

(1) Work up to 1RM Front Squat

(2) 10 Rounds

3x Front Squat @ 75% 1RM, every 40 seconds

(3) 5 Rounds

8x DL @ 185#

30m Tire Flip or Sled Push

5x 1 arm Weighted Sit Up (each arm)

(4) 3 Rounds

10x Elevated Push Up

1x Rope Climb or 10 Pullups

8x Standing DB Press

(5) 3 Rounds

1 min KB swing @ 50 #

30 seconds rest
Day 3

Warm Up

Dynamics

Run

4 miles

Mobility

Day 4

Warm Up

5 Rounds

10x DL @ 135#

5x 1 arm KB clean and press @ 44#

Sprints

100m-200m-300m-400m-300m-200m-100m

Lift

WELL DONE IS BETTER THAN WELL SAID

(1) Every 50 Seconds for 10 rounds

3x DL @ 75% 1RM (30 Total)

(2) Every 50 Seconds for 10 Rounds

3x Bench Press @ 75% 1RM (30 Total)

(3) 5 Rounds

15x Swings @ 50 #

3x Turkish Getups each shoulder @ 25-35#

30m tire drag or flip

10x weighted sit up @ 45#

Day 5
Rest
Day 6

Warm Up

Dynamic

Run

2 Miles

Calisthenics

100 Pushups

100 Situps

100 Pullups

Mobility

Day 7

Warm Up Swim

50m CSS

50m Freestyle

50m Breast stroke

2x25 Underwaters

500m CSS Swim

Ruck

5 Miles Walk & Shuffle

Record Results:

Day 8

Rest
Day 9

Warm Up

-Swim 500m ​OR​​ Run 1 Mile ​OR ​Row 2000 m

Ruck

3 Miles

Day 10

Warm Up

Row 500m

3 Rounds

10x DL @ 135#

10x Push Ups

Run

1 mile for time

Lift

HONEY BUTTER

(1) 7 rounds
5x DL (Start at 50% 1RM, add weight each round)
10x Box Jumps @ 24” 15
10x Weighted Sit-ups (HEAVY!)
(2) 5 rounds
Heavy Bag Clean, Squat (3x) and Run @ 105#
5x Bench Press (Start @ 65%, increase load each round)
1x Rope Climb or 10x Pull ups
(3) 3 rounds
20m DB Crawl @ 55#
5x Glute Ham Raise or 5x Good Morning
Day 11

Warm Up

Dynamics

Run

5 Miles

Mobility

Day 12

Warm Up

5 Rounds

10x Squat Jumps

10x Clapping Push Up

5x Shoulder Pole Press

5x PVC Halo

Sprints

4x400m

Lift

MERITORIOUS

30x HSPU
40x Pull-up
50x KB Swing @ 53#
60x sit up
70x Burpees

Day 13

Rest
Day 14

Warm Up

Dynamics

Run

2 Miles (for time)

Calisthenics

100 pushups

100 situps

100 pullups

Mobility

Day 15

Warm Up Swim

50m CSS

50m Freestyle

50m Breast stroke

2x25 Underwaters

500m CSS Swim

Ruck

5 Miles Walk & Shuffle

Record Results:

Day 16
Rest
Day 17

Warm Up

-Swim 500m ​OR​​ Run 1 Mile ​OR ​Row 2000 m

Ruck

4 Miles

Day 18

Warm Up

3 Rounds

Row 250m

5x Power Clean @ 135#

Sprints

100m-200m-300m-400m-300m-200m-100m

Lift

SHERBERT

10x Pull up
20x KB Swing @ 53#
30x Box Jump @ 24”
40x Push up
50x Sit up
60x Burpees
10x Pull ups – 10-20min

Day 19

Warm Up

Dynamics

Run

5 Miles

Mobility
Day 20

Warm Up

10-9-8-7-6-5-4-3-2-1

1. KB Swings @ 50 # x2 (20,18…)
2. DB Push Press @ 2x 35 #

Run

1 mile for time

Lift

300

25x Pull up
50x DL @ 135#
50x Push up
50x Box Jump @ 24” Box +
50x Floor Wiper @ 135# (one-count)
50x KB Clean and Press @ 35# (KB must touch floor between reps)
25x Pull up – 15-30 min

Day 21

Rest

Day 22

Warm Up

Dynamics

Run

3 Miles (for time)

Calisthenics

100 pushups

100 situps

100 pullups

Mobility
Day 23

Warm Up Swim

50m CSS

50m Freestyle

50m Breast stroke

2x25 Underwaters

500m CSS Swim

Ruck

5 Miles Walk & Shuffle

Day 24

Rest

Day 25

Warm Up

-Swim 500m ​OR​​ Run 1 Mile ​OR ​Row 2000 m

Ruck

4 Miles
Day 26

Warm Up

6 Rounds

5x 135# Power Clean and Press

Run

4x400m

Lift

TILL U COLLAPSE

1. 50x Power Cleans @ 95#

2. 50x Sit ups
3. 25x Pull ups
4. 50x KB Swings @ 53#
5. 25x Push ups
6. 50x Ball Slams @ 25#
7. 25 Calories on Rower/Airdyne
8. 50x Bench Press @ 95#
9. 50x Box Jumps on tire
10. 25x Back Extensions
11. 50x Wall Ball
12. 25x V Ups
13. 250m Row
Day 27

Warm Up

Dynamics

Run

5 Miles

Mobility

Day 28

Warm Up

5 Rounds

3x Turkish Getups (go light and come straight to feet)

SAM shoulder drill (5x pole press, 3x Halo, 5x OHS) with PVC

Run

100m-200m-300m-400m-300m-200m-100m

Lift

JOHNNY WALKER BLUE​​ (45-60 Minutes)

1. 100x Pull up
2. 30x Get up @ 25#
3. 100x Push up
4. 30x Get up @ 25#
5. 100x Atomic Sit up
6. 30x Get up @ 25#
7. 100x Air Squat
8. 30x Get up @ 25#

Day 29

Rest
Day 30

Warm Up

Dynamics

Run

1 Mile (for time)

Calisthenics

100 pushups

100 situps

100 pullups

Mobility

Day 31

Warm Up Swim

50m CSS

50m Freestyle

50m Breast stroke

2x25 Underwaters

500m CSS Swim

Ruck

5 Miles Walk & Shuffle

Day 32

Rest
 Month 2

Day 1

Swim PT

Warm Up:

200m freestyle, easy pace

Training:

(1) 2 Rounds

250m Swim at speed based on best 500m time (ten seconds faster for same distance)

Rest 2 Minutes

(2) 2 Rounds

500m swim (Fins optional)

Rest 3 minutes

(3) 5 Rounds
30 Air Squats

(4) 1 Round
Max Reps Pull-ups in 60 seconds

(5) 5 Rounds
30 Flutter Kicks (four count)
Then…
1 Round
Max reps Flutter Kicks
Day 2

Warm Up

5 Rounds

10x Wall Balls

20x Sit Ups

Shoulder Dislocate Stretch

Sprints

4x400 Meters

Lift

EX WIVES & FLAT TIRES

(1) 4 rounds
4x Front Squat
4x Bench Press
4x KB Pull @ 2x 50#
2x KB
(2) 8 rounds
12x DL @ 185#
6x Strict pull ups
12x Elevated push ups
12x Ball Slams/Box Jumps

Day 3

Warm Up

Dynamics

Run

5 miles

Mobility
Day 4

Warm Up

5 Rounds

10x Squat Jump

10x Clapping Push Up

5x Shoulder Pole Press

5x PVC Halo

Sprints

100m-200m-300m-400m-300m-200m-100m

Lift

D’YER MAKER
MAX ROUNDS IN 60 MIN:
1. 10x DL @ 135#
2. 10x Sit ups @ 45#
3. 10x Push Press @ 75#
4. 10x KB Swings @ 53#
5. 6x Get ups @ 45#

Day 5

Rest

Day 6

Warm Up

Dynamic

Run

2.5 Miles

Calisthenics

100 pushups

100 situps

100 pullups

Mobility
Day 7

Warm Up Swim

50m CSS

50m Freestyle

50m Breast stroke

2x25 Underwaters

500m CSS Swim

Ruck

8 Miles Walk & Shuffle

Record Results:

Day 8

Rest
Day 9

Swim PT

Warm Up

100m stroke of choice

50m arms only

50m legs only (kick board)

100m freestyle

Training​​:

(1) 50m freestyle Hypoxic ladder:

-1x50m @ 1 breath every 2 strokes
-1x50m @ 1 breath every 4 strokes
-1x50m @ 1 breath every 6 strokes
-1x50m @ 1 breath every 8 strokes
-1x50m @ 1 breath every 10 strokes
Rest 30 seconds between swims

(2) 4 rounds
25m underwater swim
Freestyle sprint back to start, rest 60 seconds

(3) Tread work:

3 rounds:
30 seconds treading water,
Followed by 15 seconds with left hand out of the water
Followed by 15 seconds right hand out of the water

(4) Tread water for 10 minutes- hands in water

Day 10

Warm Up

5 Rounds

10x Wall Ball

20x Sit Ups

Shoulder Dislocate Stretch

Run

1 mile for time

Lift

POLITICAL CORRECTNESS

(1) 4 rounds
8x Front Squat
15x Bench Sit ups
(2) Weighted 1 mile run @ 25#
120x Weighted squats
60x Weighted push ups
30x Strict pull ups Weighted
1 mile run @ 25#

Day 11

Warm Up

Dynamics

Run

4 Miles

Mobility
Day 12

Warm Up

Hydrate and Stretch

Sprints

4x400m

Lift

PT TEST
1. Max pull ups (min 15)
2. Max Sit ups in 3 min (min 90)
3. Max pushups in 3 min (min 80)
4. 3 mile run (22:30)
5. 800 m swim (14:30)

Day 13

Rest

Day 14

Warm Up

Dynamics

Run

2.5 Miles (for time)

Calisthenics

100 pushups

100 situps

100 pullups

Mobility
Day 15

Warm Up Swim

50m CSS

50m Freestyle

50m Breast stroke

2x25 Underwaters

500m CSS Swim

Ruck

8 Miles Walk & Shuffle

Record Results:

Day 16

Rest
Day 17

Swim PT

Warm Up:

200m freestyle, easy pace

Training:

(1) 3 Rounds

250m Swim at speed based on best 500m time (ten seconds faster for same distance)

Rest 2 Minutes

(2) 3 Rounds

500m swim (Fins optional)

Rest 5 minutes

(3) 5 Rounds
40 Air Squats

(4) 1 Round
Max Reps Pull-ups in 60 seconds

(5) 5 Rounds
40 Flutter Kicks (four count)
Then…
1 Round
Max reps Flutter Kicks
Day 18

Warm Up

5 Rounds

10x DL @ 135#

5x 1 arm KB clean and press @ 44#

Sprints

100m-200m-300m-400m-300m-200m-100m

Lift

…
HE’LL RAISE YOUR TAXES…

(1) 3 Rounds for time Run 400m plus hill with sandbag 15x Burpees
(2) 10-9-8-7-6-5-4-3-2-1 (Grind)
KB Swings x2 (20X, 18X…) @ 53#
Elevated push up
Sit-up x2
Dip
Pull up

Day 19

Warm Up

Dynamics

Run

3 Miles

Mobility
Day 20

Warm Up

Row 500m/ 3x Barbell Complex

Run

1 mile for time

Lift

YOUR MAMA CALLED

(1) 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Hang Squat Clean @ 95# Ankles to Bar Push up
(2) 3 rounds
Plate Shuffle 10x
Sit ups 10x
Back extensions 10x or Good Mornings

Day 21

Rest

Day 22

Warm Up

Dynamics

Run

1 Miles (for time)

Calisthenics

100 pushups

100 situps

100 pullups

Mobility
Day 23

Warm Up Swim

50m CSS

50m Freestyle

50m Breast stroke

2x25 Underwaters

500m CSS Swim

Ruck

10 Miles Walk & Shuffle

Day 24

Rest
Day 25

Swim PT

Warm Up:

100m stroke of choice

50m arms only

50m legs only (kick board)

100m freestyle

Training​​:

(1) 75m freestyle Hypoxic ladder:

-1x75m @ 1 breath every 2 strokes
-1x75m @ 1 breath every 4 strokes
-1x75m @ 1 breath every 6 strokes
-1x75m @ 1 breath every 8 strokes
-1x75m @ 1 breath every 10 strokes
Rest 30 seconds between swims

(2) 6 rounds
25m underwater swim
Freestyle sprint back to start, rest 60 seconds

(3) Tread work:

3 rounds:
30 seconds treading water,
30 seconds with left hand out of the water
30 seconds right hand out of the water
30 seconds both hands out of the water

(4) Tread water for 12 minutes- hands in water

Day 26

Warm Up

1 mile run or 15 min row before and after the 20 rounds

Lift

CIRCUIT WORKOUT 1

20 Rounds
5 Pull Ups
10 Push Ups
15 Box jumps

Day 27

Warm Up

Dynamics

Run

2 Miles

Mobility
Day 28

Warm Up

5 Rounds

10x Wall Ball

20x Situps

Shoulder Dislocate Stretch

Run

100m-200m-300m-400m-300m-200m-100m

Lift

BIG 5 -55​​ (10-9-8-7-6-5-4-3-2-1)

1. Turkish or Shoulder get ups with 15# Sandbags (10 each shoulder)
2. KB swings @ 2x 35# KB’s
3. Jumping Lunges (each leg)
4. Push up x2 (20, 18…)
5. Sit up x3 (30, 27….)

Day 29

Rest
Day 30

Warm Up

Dynamics

Run

1 Mile (for time)

Calisthenics

100 pushups

100 situps

100 pullups

Mobility

Day 31

Warm Up Swim

50m CSS

50m Freestyle

50m Breast stroke

2x25 Underwaters

500m CSS Swim

Ruck

10 or 12 Miles Walk & Shuffle

Day 32

Rest
 Month 3

Day 1

Swim PT

Warm Up

200m freestyle, easy pace

Training

(1) 4 Rounds

250m Swim at speed based on best 500m time (ten seconds faster for same distance)

Rest 2 Minutes

(2) 3 Rounds

500m swim (Fins optional)

Rest 5 minutes

(3) 5 Rounds
50 Air Squats

(4) 1 Round
Max Reps Pull-ups in 60 seconds

(5) 5 Rounds
50 Flutter Kicks (four count)
Then…
1 Round
Max reps Flutter Kicks
Day 2

Warm Up

5 Rounds

20x KB Swings @ 45#

7x Jumping Lunges

10x Push Ups

Sprints

4x400 Meters

Lift

SPARTACUS

@15-25 lbs DB
Each exercise for 1 min as many as you can do with 15 sec in between exercises and 1 min between
rounds

(3 Rounds)
1. Goblet Squat
2. Mt. Climbers
3. Single Arm Dumbbell Swing (30sec switch sides)
4. T- Push Ups
5. Split Jump (No dumbbells)
6. Dumbbell Row
7. Skaters
8. Push up Position Row
9. Dumbbell Lunge Rotation
10. Push Press

Day 3

Warm Up

Dynamics

Run

3 miles

Mobility
Day 4

Warm Up

5 Rounds

10x DL @ 135#

5x 1 arm KB clean and press @ 44#

Sprints

100m-200m-300m-400m-300m-200m-100m

Lift

WELL DONE IS BETTER THAN WELL SAID

(1) Every 50 Seconds for 10 rounds

3x DL @ 75% 1RM (30 Total)

(2) Every 50 Seconds for 10 Rounds

3x Bench Press @ 75% 1RM (30 Total)

(3) 5 Rounds

15x Swings @ 50 #

3x Turkish Getups each shoulder @ 25-35#

30m tire drag or flip

10x weighted sit up @ 45#

Day 5

Rest
Day 6

Warm Up

Dynamic

Run

3 Miles

Calisthenics

100 pushups

100 situps

100 pullups

Mobility

Day 7

Swim Recovery

Day 8

Rest
Day 9

Swim PT

Warm Up:

100m stroke of choice

50m arms only

50m legs only (kick board)

100m freestyle

Training​​:

(1) 100m freestyle Hypoxic ladder:

-1x100m @ 1 breath every 2 strokes
-1x100m @ 1 breath every 4 strokes
-1x100m @ 1 breath every 6 strokes
-1x100m @ 1 breath every 8 strokes
-1x100m @ 1 breath every 10 strokes
Rest 30 seconds between swims

(2) 8 rounds
25m underwater swim
Freestyle sprint back to start, rest 60 seconds

(3) Tread work:

3 rounds:
45 seconds treading water,
45 seconds with left hand out of the water
45 seconds right hand out of the water
45 seconds both hands out of the water

(4) Tread water for 14 minutes- hands in water

Day 10

Warm Up

10-9-8-7-6-5-4-3-2-1

1. KB Swings @ 50 # x2 (20,18…)
2. DB Push Press @ 2x 35 #

Run

1 mile for time

Lift

START YOUR FACE

(1) 10-9-8-7-6-5-4-3-2-1
Renegade Man Maker @ 2 x 25# DB
2 min Step Up @ Farmer Carry

(2) 5 Rounds
400m Run Carry @ 1 DB @ 25#
5x Get Ups with same DB
10x Burpees

(3) 5 Rounds
10x DL @ BW
10x Burpees
10x KB Swings @ 50#
5x Pull Ups
10x DB Push Press @ 45#
Day 11

Warm Up

Dynamics

Run

3 Miles

Mobility
Day 12

Warm Up

4 rounds

5x Turkish Get ups @ 25#

5x Burpees

10x Step ups @ 35#

Sprints

4x400m

Lift

PT TEST

1. Max pull ups (min 15)

2. Max Sit ups in 3 min (min 90)
3. Max pushups in 3 min (min 80)
4. 3 mile run (22:30)
5. 800 m swim (14:30)

Day 13

Rest

Day 14

Warm Up

Dynamics

Run

2 Miles (for time)

Calisthenics

100 pushups

100 situps

100 pullups

Mobility
Day 15

Warm Up Swim

50m CSS

50m Freestyle

50m Breast stroke

2x25 Underwaters

500m CSS Swim

Ruck

8 Miles Walk & Shuffle

Record Results:

Day 16

Rest
Day 17

Swim PT

Warm Up

200m freestyle, easy pace

Training

(1) 2 Rounds

250m Swim at speed based on best 500m time (ten seconds faster for same distance)

Rest 2 Minutes

(2) 2 Rounds

500m swim (Fins optional)

Rest 5 minutes

(3) 5 Rounds
30 Air Squats

(4) 1 Round
Max Reps Pull-ups in 60 seconds

(5) 5 Rounds
30 Flutter Kicks (four count)
Then…
1 Round
Max reps Flutter Kicks
Day 18

Warm Up

10-9-8-7-6-5-4-3-2-1

1. KB Swings @ 50 # x2 (20,18…)
2. DB Push Press @ 2x 35 #

Sprints

100m-200m-300m-400m-300m-200m-100m

Lift

DEAD STORAGE

100x Thruster @ 45# Bar + 100x Wall Ball@ 20# Ball + 100x Ball Slam @ 20x Ball
Day 19

Warm Up

Dynamics

Run

3 Miles

Mobility

Day 20

Warm Up

10-9-8-7-6-5-4-3-2-1

3. KB Swings @ 50 # x2 (20,18…)
4. DB Push Press @ 2x 35 #

Run

1 mile for time

Lift

Winter in August

Row 1000m, Recovery Pace

25-20-15-10-5

1. Bench Press @ 135#

2. Ankles to Bar

3. Dips

4. Pull Ups (strict)

Row 1000m, recovery pace

Day 21

Rest
Day 22

Warm Up

Dynamics

Run

3 Miles (for time)

Calisthenics

100 pushups

100 situps

100 pullups

Mobility
Day 23

Warm Up Swim

50m CSS

50m Freestyle

50m Breast stroke

2x25 Underwaters

500m CSS Swim

Ruck

5 Miles Walk & Shuffle

Day 24

Rest
Day 25

Swim PT

Warm Up:

100m stroke of choice

50m arms only

50m legs only (kick board)

100m freestyle

Training​​:

(1) 50m freestyle Hypoxic pyramid:

-1x50m @ 1 breath every 2 strokes
-1x50m @ 1 breath every 4 strokes
-1x50m @ 1 breath every 6 strokes
-1x50m @ 1 breath every 8 strokes
-1x50m @ 1 breath every 10 strokes
-1x50m @ 1 breath every 8 strokes
-1x50m @ 1 breath every 6 strokes
-1x50m @ 1 breath every 4 strokes
-1x50m @ 1 breath every 2 strokes
Rest 30 seconds between swims

(2) 4 rounds, every 2 minutes

25m underwater swim
Freestyle sprint back to start

(3) Tread work:

3 rounds:
1 minute treading water,
1 minute with left hand out of the water
1 minute right hand out of the water
1 minute both hands out of the water

(4) Tread water for 16 minutes- hands in water

Day 26

Mobility

Day 27

Mobility

Day 28

Mobility

Day 29

Mobility

Day 30

Mobility

Day 31

Recovery Swim

Day 32

Rest
Definitions and Notes

Dynamic Warmup

Toe Walking

Heel Walking

Skip

Bounding

High Knees

Butt Kicks

Quick Skip

Side Shuffle

Karaoke

Lifting

Most of the lift workouts are drawn from the Horseman Program, which is included in the
training packet. If any unfamiliar terms are encounter, Youtube is a good resource for clarification.

Mobility

Good references for mobility are Mobility WOD and ​Becoming a Supple Leopard​, both by Dr.
Kelly Starrett. Regular mobility work is highly encouraged to improve range of motion for
Olympic lifts, and for injury prevention as a whole.
 SWIMMING
The Swim PT sessions are drawn from the USAF PJ training plan, which is included in the training packet.

Swimming Techniques

During SFRE and the SFQC, candidates will be assessed on their swimming ability. Specifically, they will
be required to swim 50 meters in full uniform. Consequently, candidates are highly encouraged to arrive
at these events proficient in the combat side-stroke or breast-stroke. Links to demonstration videos are
provided below:
http://www.sealswcc.com/navy-seal-combat-side-stroke-guide.html

https://www.youtube.com/watch?v=YK1QRGFPXs8

Drown-proofing

Candidates are encouraged to become familiar with drown-proofing drills such as bobbing, floating, and
traveling to increase their comfort in the water:
https://www.youtube.com/watch?v=qT4DEUypWCA

https://www.youtube.com/watch?v=Mp0szmL8kzY

Treading

Becoming proficient in treading water is highly recommended, especially with rifles and bricks:
https://www.youtube.com/watch?v=8KmcG7-RmDI
 Rucking Tips

1) Complete all Rucks under 15min per mile pace

2) To keep a good pace shuffle for 1-minute walk for 30 seconds, always maintain a quick walking
pace when walking
3) Rucks should be 45-55lbs dry weight, do not exceed 55lbs
4) Carry at least 32oz of water for shorter rucks and 64oz of water for longer rucks
5) Add 2-3 minutes to your ruck pace for off road rucks
6) Do a 500m swim or a 1-mile easy jog to get your body ready for long rucks
7) Post rucks do a 10 min cool down stretch address any hot spots or sores and eat a solid meal
8) Pre-long rucks eat a small meal 30 minutes to an hour before the ruck
9) The waist strap puts the weight of the ruck on your hips, if your hip flexors are shot or you have ruck
rash you can undo the strap and then the weight is more on your shoulders
10) Make sure your ruck is packed tight and straps are rolled and taped so they do not get caught on
vegetation
 Daily Stretch Routine
(10min)

1. Upward Forward Bend 2. Lunge Stretch (30 sec each side)

3. Pigeon (30 sec each side) 4. Chest Stretch (30 sec each side)

5. Wrist Stretch 6. Over Head Pull (30 sec each side)

7 . Downward Dog 8. Upward Dog

9. Childs Pose 10. Single Leg Over (30 sec each side)