How to Train for Military Special Operations
Think of the hardest workout you’ve ever done, then imagine doing it in full combat gear with weights. Would you be able to do it? What about for days on end? Whether you’re interested in joining the U.S. Special Forces, or simply looking for a hardcore workout, here are some key points on how to prepare and what to expect.
What are the military special forces?
The U.S. Special Forces are elite men and women dedicated to serving their country in ways not every militant can, through Special Operations. NATO defines special operations as "military activities conducted by specially designated, organized, trained, and equipped forces, manned with selected personnel, using unconventional tactics, techniques, and modes of employment".
The branches of the military special forces are as follow:
How hard is special forces training?
The different branches of the Military have different classes and courses. For the Army, one would need to train for a class called the Special Forces Qualification Course. This course is designed to push your body and mind to the limit in every way possible.
Take a look at the Navy SEALs, where only 6% of applicants that make it into the BUD/S program and only about 25% make it through and become a SEAL. No wonder, when you find out that the sixth week entails students participating in 5 days of continuous training, with a maximum of four hours of sleep.
And the Marine Raiders, who have to go through over 9 months of constant drills, tests, and war games. Learn about some of our own Raiders, the founders of Deep End Fitness and Underwater Torpedo League.
Is it hard to join the Special Forces?
It can prove pretty difficult to prepare for training, with heaps of dedication and commitment and a near lifetime of actual training. You’ll need to push your body to the limit for days on end, and keep your mind in it the whole time.
You can practice many of these things you can practice in a Deep End Fitness session. Need to improve your endurance? We can help with that. For a comprehensive training, you should take our Military Prep Course!
Be Water Confident
Swimming, on its own, is a passable event in the course and is a great, non-impact aerobic activity. However, the survival swim with gear on is tough and quite a shock if you've never experienced it. This is one event that can send people turning back around for home, because they didn't incorporate it into their regular workout plan.
Swimming is one of the categories you might be brushing off as one of the easier ones, considering it is a non-impact activity. But if you aren’t used to swimming with gear, boots, and a uniform, then you are in for a painful ride. You’ll need to swim 50 meters in a pool, fully geared, without breaking. So if you’re a weak swimmer, getting in the pool to practice should be a top priority.
For the non-swimming athlete, preparing for jobs that are aquatic in nature is a progression of learning and conditioning. It must take place whether you are preparing for lifeguard training , looking to be come a SEAL, EOD/diver, SWCC, RECON, Air Force PJ, rescue swimmer, or participating in other tactical training programs that involve swim testing and other pool training. The journey to being ready takes time and lots of swimming practice.
Have a Solid Running Base
Running for military training is definitely different from the running you might do at the gym, considering the runs may get up to 12 miles. You not only have to make it, but you have to make it fast and geared up, all the while being in the right headspace to keep pushing through. In addition to your long runs at speed, you’ll need to put in some interval running for stamina, and aim for 25-30 miles a week.
To meet and exceed the standards for getting in and staying in training, there is obviously a base of physical ability required. But to endure the pain and discomfort of each day, one must be prepared mentally for being uncomfortable and handling it without thought. You can do that with running.
Your work capacity and durability play a major part in success, and the only way to get that is to spend significant time preparing to get to and through the training.
Be Prepared to Ruck, a Lot.
Rucking is a term used to describe a distanced run with a weighted, full rucksack; a militant backpack. Considering how much gear, weaponry, and ammunition you might be tasked with holding, you would need to get used to running around with a lot of extra weight on you.
You will need to be able to move out with very little notice and with everything you have back in your sack quickly. To get used to this, put 45 pounds in your ruck and move four miles as fast as you can, shooting for around 35 minutes.
High-Rep, Functional Fitness Training
Having a background in high-impact, functional fitness training can definitely help with getting ahead physically. Many military men and women do functional fitness, and morning physical therapy with a lot of kettlebells, barbells, free weights, etc. While this makes it easier, you will still need to put in a lot of time running, rucking, and swimming.
For some of these workouts, check out one of our at home programs!
Have the Right Attitude
In Special Operations, you have to have a good attitude, communicate with your team, and you cannot - not ever - give up. Mental resilience is key. Here are four ways to build mental resilience as you train for special forces.
1. Accomplish Small Goals
Instead of deciding one day, “I’m gonna sign up to be Special Ops!,” decide that is your end goal, and figure out a way to get there! One large goal can feel overwhelming, making us more prone to give up. But smaller goals help us get to the finish line, step by step.
If you need to lean out a little bit, then start dialing in your diet. If you need to bulk, go grab some weights. If you need to be more water proficient, practice swimming - maybe set a timed distance goal with weight. If it’s running, try to get your mile to a lower and lower time, while adding weight.
2. Step Out of Your Comfort Zone
Talk to someone new at the gym and ask them to spot you for the day. Shoot for a new PR for swimming or distance running. Get a group of people together and go do a triathlon. Do everything you can to push your body and get ready for the trials.
3. Connect With People
I’m sure many of you reading this have a group of people you work out AROUND, but do you have a group that you work out WITH? Having a support group working toward the same goal as you will make it so much more worth it, and will help you appreciate every growth around you in a positive way. Developing a sense of community, like we do here at Deep End Fitness, will really open your eyes to the amazing feats we as a group can do.
That’s why we start and end every session with a Circle of Trust. There, we openly share our goals before class, in front of everyone, and we close out our time together with an accountability recap. Then, usually, there’s food with friends!
4. Practice mindset coaching
You can be the fastest and the strongest and crush the course physically, but if you have a poor attitude and are not a team player, you will not be selected to go on.
As mentioned before, you need to be connected and cool with any team you’re working with. At Deep End Fitness, we follow the operating system of F.R.E.E. (Focus, Relaxation, Economy of Motion, and Efficient Breathing). In and out of the pool, using F.R.E.E. makes sure you are going in with the right mindset.
You can work with us one-on-one for mindset coaching, or sign-up for a personal session. Or, maybe consider grabbing a copy of our Free Your Mind Guidebook to learn how to maximize economy of motion, even in your mind, to stay calm in the clutch.
Let Us Help You Prepare for Special Operations
If you’re interested in training like a Special Operator, or just want to workout like the professionals do, look at the Military Prep Course we offer. For those simply looking to improve their strength, try out the Strength and Conditioning program, or the Power and Endurance program. As long as you have the willpower and are willing to open yourself up to a community of hard-working athletes, you too can work out like an Operator!