Green Beret Workout
The Green Beret’s are part of the Army Special Forces and known as an elite force for high priority targets. Special Forces (SF) are deployed throughout the world into hot spots where they face enemy forces and hostile terrain. Green Berets often serve a vital role as they train indigenous forces – many times behind enemy lines and in harms way.
Many think that doing a bunch of push ups will get you a Green Beret. That is only the start as you have to go through intense grueling training, often cold and in the mud. The Green Beret is no stranger to carrying a rucksack for miles on end to reach his objective. Think you have what it takes to make it through Green Beret training? Read on.
Green Beret training video
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Recommended Goals for Army Physical Fitness Test (PFT):
- Complete the 2-mile run in at least 12 to 14 minutes
- 100 sit ups in 2 minutes.
- 100 push ups in 2 minutes.
Your chances to be selected for Special Forces increase as you get your score higher towards 300 points.
To prepare for Green Beret training you need to be swimming at least twice a week. Check out the workout below to help you.
Green Beret Workout – Swim workout #1
Swim 1000 meters using side stroke (for beginners).
Advanced swimmers 2000 meters or more.
Then… pool drills. Swim underwater 25 meters. Rest 2 minutes. 3 times. Then..
100 four count flutter kicks as you leave the pool
Run 2 miles.
Green Beret Workout – Swim workout #2
Swim wearing long pants and boots for 100 meters. Break this into 50 meter swims if needed. Always swim with a buddy. Never swim alone.
Some people think that Green Berets/Special Forces do not swim much. Check out the video below of the Special Forces combat diver program. If you want to step up to this level – you will have to be able to swim with proficiency.
Special Forces Combat Diver training
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You should be running three to four times a week. Work on longer runs (3 to 5 miles) to increase endurance. But don’t forget about the 1 mile run as that is what you will need to qualify in the Army PFT.
Green Beret workout #1 – Running
3 rounds for time
800 meter run
Green Beret workout #2 – Running
Run 800 meters forward (in sand if you can)
run 400 meters backwards
run 800 meters forwards
run 400 meters backwards
note time and record in log book
You should be ruck marching one day a week with a load. Start with 20 lbs and work your way up to 50 lbs.
Perform bodyweight workouts every other day. There is no real need to lift weights as you will not touch a barbell or Nautilus machine during Special Forces training. If you think you need weights then use a sand bag or ruck as your weight. You can press the sand bag overhead and do squats and bench press. Again – you will not touch a barbell in the SF Qualifications course – so leave it behind in your training.
Green Beret Workout #1 (Bodyweight)
run 0.5 mile
100 pull ups
100 air squats
run 0.5 mile
note time and record in your training log
Green Beret Workout #2
5 rounds for time
20 walking lunges (each leg)
10 box jumps (or squat jumps if no box)
note time and record in training log
If your training is going well – an added step is to work up to a Spartan Race, Tough mudder or long trail run. These are a great way to test your ability in outdoor conditions for the long haul. Try to do a few races a year to hone your body and mind.
Are you getting ready for Special Forces training and need an extra boost to help your training? Check out SEALgrinderPT Coaching online. SGPT has helped numerous athletes make it to BUD/S, Special Forces and Ranger school.
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