The Best Workout to Prepare for Advanced Military Training Programs

Combining cardio workouts such as running, rucking and swimming with other load-bearing activities is necessary for those preparing for advanced training programs in many of the military's special operations programs. Here is a classic cardio and load-bearing day that you may need to divide into separate workouts, depending on your schedule and training facilities:

Warm-up

Warm-up with the Squat Half Pyramid 1-10 (stop at 10) with 100-meter jogs/dynamic stretches between each set. This air squat progressive set looks like this:

• One squat, jog 100 meters
• Two squats, jog 100 meters
• Three squats, jog 100 meters ...

Continue to 10 squats. This will equal 55 non-weighted squats and 1,000 meters of jogging. As the sets increase, you can increase the speed and add stretching into some sets as needed.

Read Next: The Age Ranges for Joining US Military Special Operations Programs

Load-Bearing/Grip Section

The following will work the entire body, including the grip. Select a single dumbbell or kettlebell for the farmer walks. If you lose your grip, switch the dumbbell to the other hand and continue the farmer walk. For each of these 100-meter distances, do 2 x 50-meter round trips and move from one exercise to the next with minimum rest. The lunges can be weighted if you prefer. If you do not have someone of like weight to fireman carry, run with a sandbag on your shoulder for 200 meters instead.

After completing the three exercises in a circuit, select an active rest of walking, jogging or biking for two minutes before repeating the series of exercises for four rounds.

Repeat four times.

• Farmer walks 100 meters
• Lunges 100 meters
• Fireman carry 100 meters (or run 200 meters with a sandbag)
• Active rest of choice: Walk, jog or bike for two minutes

Cardio Section

Depending on your abilities and time to train, you have a choice. Pick one, two or all three of the following cardio events. When done together, we call this the Spec Ops Triathlon. It is up to you and your training progression to determine your total mileage for the three events. We will do a two-mile run, a two-mile ruck and a 1,000-meter swim with fins on the moderate to low end. On the higher end, we opt for a four-mile run, four-mile ruck and 2,000-meter swim with fins. But take your pick and do either the run or the ruck, depending on what you need to prepare for and your current fitness levels.

• Run or ruck four miles (or both)

If you are preparing for a job that includes swimming and diving, then don't skip the swim workout. Swimming with fins is something you will need to master both in the pool and in open water at some point in your training. We typically warm up with a 500-meter swim without fins and use any stroke from freestyle to the combat swimmer stroke. Then add fins and utilize the CSS with fins or LATA (lead arm, trail arm) with fins if needed for your future training.

• Swim a 500-meter warm-up.
• Swim 2,000 meters with fins for time.

Cooldown Cardio/Mobility Section

After this challenging workout, you may want to spend time cooling down and stretching. Mix in 5-10 minutes of nonimpact cardio (or walking) and stretch, foam-roll and use a massage tool as needed for the legs, hips, torso and shoulders.

Repeat two times.

• Bike or row 5 minutes
• Stretch/foam roll 5 minutes

Workouts such as these require some progress to build up to, but you can personalize and reduce miles and sets as needed. Look for more help as it gradually transforms into a load-bearing cardio machine. If you're considering military service, prioritize carrying equipment, running, rucking, and swimming. Explore more articles in the Military.com Fitness Section on fitness testing, speed building, endurance and other essential fitness components needed in tactical professions.

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