You can’t handle this many repetitions or this type of endurance.Intervals: 100m timed swim, then plank on the deck for the same amount of timeģ-mile ruck hike with 40-50 pound backpack Run 25m in between burpees as a pyramid (1-10) Check out this 6-week routine to run a 6-minute mile!), and for the ruck, choose a hiking course that challenges-a fast walk of 12-minute miles is considered a good pace. For the run, go as fast as you can sustain for three miles (6-minute miles are common. And don’t skip the swim with fins-it trains your muscles differently than a standard kick.
Special Ops swimming isn’t standard freestyle-it’s a methodic gliding side or breaststroke. For the 100, 200, 300 and the Spartan 300, you will most definitely need to break up all those reps into as few sets as possible (at least three, and more likely four or five). Start a timer and don’t stop it till you finish. That said, don’t be stupid: You’re not actually at war here, so if it’s really a fight (or, worse, you feel injured), rest and resume-or try it again another day. For that, you have a new mantra: “Your body is 10 times stronger than your brain will let it be,” Smith says. (What, you expected the logistics, at least, might be easy?) Smith also suggests splitting up the workout into one-hour segments: an hour in the gym for the 100, 200, 300 and Spartan 300, an hour in the pool, and an hour running/rucking “with transition time as needed.” To complete it successfully, you’ll need to maintain a near-constant high level of intensity.
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”įor this session, you’ll need a track or another measured distance for running, a pullup bar, a 135-pound barbell, a swimming pool, fins, and a 40- to 50-pound rucksack plus a place to hike. “To prepare for the more challenging events of training, you have to put in your time doing what we call the Special Ops Triathlon of Run, Swim, Ruck.
“If you are preparing for Special Ops Programs, one thing you learn real quick is that there is no 30-minute gym routine that will prepare you for a day of Special Ops Training,” says Stew Smith, a former Navy SEAL, founder of Stew Smith Fitness and creator of this workout. A three-hour odyssey testing strength, speed, endurance, and mental toughness. For those who’ve ever been curious about how a Navy SEAL trains, this is it.
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