Special Ops Leg Day Can Help Build a Solid Foundation

When you are trying to build a foundation of cardio endurance as well as muscle stamina for future challenging selection programs, remember that most selections are a "running man's game" or rucking, depending upon your service selection. Here is a workout we do during our running/high-repetition cycle that we call Spec Ops Leg Day:

Run a one- to two-mile warmup (run or ruck).

Repeat four times.

• Run a half-mile fast pace
• Squats one minute
• Walking lunges one minute
• Fireman carry 50 meters
• Stretch one minute

Run a mile of 100 meters fast/50 meters slow.

(Or run in soft sand or hills/bleacher sets, mixed into 4-5 miles of running)

Then swim and leg PT:

Try the Life Saving Lunges if you have a partner, but otherwise swim with a shirt in each hand for 25 meters x 10/lunge 25 meters x 10. This is a great way to mix in a lifesaving skill (tested in many programs), as well as to build up leg endurance. Here is how to set up the swim and leg PT: (See video link, too)

Repeat five times.

• 25-meter rescue buddy
• 25-meter walking lunges back to deep end
• 25-meter buddy rescues you
• 25-meter walking lunges back to deep end

Now, the focus is swimming endurance and technique with and without fins.

Swim 500 meters without fins (freestyle or side stroke).

Swim 1,500 meters with fins.

If swimming is not an option, do a 45-minute ruck for max distance.

All of these elements (run, swim, rucking) are part of what we call the Spec Ops Triathlon. We actually run these quarterly as a fundraiser for a local community center if you are interested in testing out these critical skills of special ops fitness.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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