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  • Writer's pictureTodd Handler

The Ultimate Special Forces Fitness Plan: How To Get In Shape Like A Pro

Attention, troops!

If you're ready to take your fitness to the next level and join the special forces, listen up, because I'm about to give you the inside scoop.

Here's the deal: fitness isn't just important for us special forces soldiers - it's our bread and butter. It's what sets us apart from the rest and gives us the edge in the field.

When it comes to physical fitness, the special forces demand a level of performance that's unmatched by any other profession. We're talking running, swimming, lifting, climbing, and everything in between.

It's not just about looking good or being able to lift heavy weights, it's about being able to perform at your best when it matters most - on a high-risk mission or in the heat of battle.

That's why I'm here to give you the ultimate special forces fitness plan - the same tactics and techniques that we use to stay in top shape. Trust me, I've been through it all, and I know what it takes to build a strong, resilient body that can handle anything the special forces throws at you.

In this article, I'll walk you through everything you need to know before starting your special forces fitness plan.


  • Assessing your current fitness level

  • Setting goals

  • Choosing exercises

I've got you covered.

So, sound off and let's get to work, soldiers! By the end of this article, you'll be ready to crush your fitness goals and show the world what it takes to be a special forces soldier.

The Importance Of Fitness In Special Forces

Now that we've established that fitness is a crucial component of being a special forces soldier, let's dive deeper into why that is.

For one, being physically fit can directly impact a soldier's ability to perform their duties. Here are some ways fitness can make or break a special forces mission:


Special forces soldiers often operate in extreme conditions and may have to go for long periods without rest or sustenance. Being fit can help soldiers build endurance and stay focused during extended operations.


In many cases, special forces soldiers need to be able to move quickly and efficiently. This can mean running long distances, sprinting short distances, or climbing steep inclines. Being fit can help soldiers move faster and more effectively, which can be the difference between success and failure.


Special forces soldiers may be required to carry heavy equipment or weapons over long distances, climb ropes or walls, or engage in hand-to-hand combat. Being strong can make these tasks easier and reduce the risk of injury.

Mental Toughness:

Fitness is not just about physical strength - it's also about mental toughness. Special forces missions can be physically and mentally demanding, and soldiers need to be able to push through fatigue, stress, and fear to complete their objectives.

By staying in top physical shape, special forces soldiers can improve their chances of success on missions and reduce the risk of injury or failure. In the next section, we'll dive into how to get started on your special forces fitness plan.

What You Need To Know Before Starting

Before you start your special forces fitness plan, there are a few important things you need to keep in mind to ensure your success and safety.

Consult With A Doctor:

Before starting any new fitness program, it's important to consult with your doctor to ensure you're healthy enough for physical activity. This is especially important if you have any pre-existing medical conditions or injuries that could be aggravated by exercise.

Assess Your Current Fitness Level:

It's important to have a baseline understanding of your current fitness level so you can track your progress and set realistic goals. This can be done through a physical fitness assessment or by tracking your performance on certain exercises.

Set Specific Goals:

To achieve success with your special forces fitness plan, it's important to set specific, measurable goals. This could include running a certain distance in a specific time, lifting a certain weight, or mastering a particular skill. Having clear goals in mind can help keep you motivated and on track.

Create A Plan:

Once you have a good understanding of your current fitness level and your goals, it's time to create a plan. This could include a schedule of workouts, specific exercises to focus on, and a plan for tracking your progress.

Consider A Trainer:

If you're new to fitness or want some extra guidance, consider working with a personal trainer who has experience working with special forces soldiers. A trainer can help create a personalized plan, provide guidance on proper form, and offer motivation and accountability.

By keeping these things in mind before starting your special forces fitness plan, you can set yourself up for success and ensure you're taking the necessary steps to stay safe and healthy. In the next section, we'll dive into the specific exercises and techniques used by special forces soldiers to build strength and endurance.

Creating Your Fitness Plan

Now that you understand the importance of fitness in special forces and what to keep in mind before starting a fitness plan, it's time to create your plan. Here are the steps involved in creating a successful special forces fitness plan:

Assess Your Current Fitness Level:

As mentioned earlier, it's important to have a baseline understanding of your current fitness level. This will help you determine which areas you need to improve and track your progress. A fitness assessment can include things like measuring your heart rate, testing your strength, and assessing your flexibility.

Set Specific Goals:

Once you have an understanding of your current fitness level, it's time to set specific, measurable goals. Make sure your goals are challenging but achievable, and give yourself a deadline to work towards. For example, you could set a goal to run 3 miles in 20 minutes or to complete 20 push-ups in a row.

Choose Exercises:

Based on your goals and fitness assessment, choose exercises that will help you build strength, endurance, and overall fitness. This could include running, weightlifting, bodyweight exercises, and circuit training. You can find many resources online or consult with a personal trainer for guidance.

Create A Schedule:

To make sure you're consistently working towards your goals, create a schedule of workouts. This could include a mix of cardio, strength training, and rest days. Be sure to factor in recovery time and allow for flexibility in case of unexpected events.

Track Your Progress:

To stay motivated and track your progress, make sure you're keeping track of your workouts and results. This could include using a fitness app, keeping a workout journal, or using a spreadsheet to track your progress over time.

By following these steps, you can create a successful special forces fitness plan that will help you build strength, endurance, and mental toughness. In the next section, we'll dive into some specific exercises and techniques used by special forces soldiers to build their fitness.

Exercises For Special Forces Fitness

Now that you've created a fitness plan, it's time to dive into some specific exercises and techniques used by special forces soldiers to build their fitness. Here are some of the most effective exercises for special forces fitness:


Running is an essential component of special forces fitness, as it helps build endurance and mental toughness. You can incorporate different types of running, such as long-distance runs, interval sprints, and hill repeats, to improve your overall fitness.

Strength Training:

Special forces soldiers need to be strong and powerful, and strength training is a crucial part of building that strength. Exercises such as deadlifts, squats, pull-ups, and bench press can help build overall strength.

Bodyweight Exercises:

Bodyweight exercises are great for building functional fitness, which is crucial for special forces soldiers. Exercises such as push-ups, pull-ups, dips, and burpees can help build strength and endurance using just your own bodyweight.

Functional Fitness Exercises:

Functional fitness exercises mimic the movements used in everyday life and can help improve overall fitness and mobility. Exercises such as lunges, step-ups, and kettlebell swings can help build strength, balance, and coordination.


Swimming is an excellent low-impact exercise that can improve cardiovascular fitness and help build upper body strength. Special forces soldiers often incorporate swimming into their training to improve their overall fitness and endurance.

Incorporating these exercises into your fitness plan can help you build the strength, endurance, and mental toughness needed for special forces training. Remember to always use proper form and technique to avoid injury, and gradually increase the intensity and duration of your workouts over time.

Nutrition For Special Forces Fitness

Proper nutrition is just as important as exercise when it comes to special forces fitness. A healthy, balanced diet can help improve energy levels, promote muscle growth and repair, and support overall health and wellness. Here are some tips on how to eat for special forces fitness:

Eat A Balanced Diet:

Make sure to include a variety of nutrient-dense foods in your diet, such as lean protein, complex carbohydrates, healthy fats, and plenty of fruits and vegetables.

Stay Hydrated:

Proper hydration is crucial for maintaining energy levels and preventing dehydration during intense training. Aim to drink at least 8-10 glasses of water per day, and more if you are sweating heavily.

Fuel Your Workouts:

Before and after your workouts, make sure to eat a combination of carbohydrates and protein to provide energy and promote muscle repair and growth. Good pre-workout snacks include a banana with almond butter, a small bowl of oatmeal with fruit and nuts, or a protein smoothie.

Avoid Processed Foods:

Processed foods, such as fast food, candy, and soda, can provide empty calories and lead to weight gain and poor health. Instead, focus on whole, nutrient-dense foods.

Plan Ahead:

Planning your meals and snacks ahead of time can help ensure that you are getting the nutrients you need to support your training. Try meal prepping on the weekends to have healthy meals and snacks on hand throughout the week.

By following these nutrition tips and eating a healthy, balanced diet, you can fuel your body for success in special forces fitness training. Remember, nutrition is just as important as exercise when it comes to achieving your fitness goals.

Staying Motivated

Staying motivated can be a challenge, especially when it comes to fitness. Here are some tips to help you stay motivated throughout your special forces fitness journey:

Find A Workout Partner:

Having a workout partner can help keep you accountable and motivated. It can also make workouts more fun and enjoyable. Find someone who shares your fitness goals and schedule regular workout sessions together.

Set Specific Goals:

Setting specific, achievable goals can help keep you motivated and on track. Make sure your goals are realistic and measurable, and celebrate your progress along the way.

Track Your Progress:

Keep track of your workouts, nutrition, and progress to help you stay motivated. Use a fitness tracker or journal to log your workouts, record your measurements, and track your progress over time.

Reward Yourself:

Set up a reward system for reaching your fitness goals. Treat yourself to a new workout outfit or a massage after achieving a major milestone.

Mix Up Your Workouts:

Doing the same workout routine over and over can get boring and lead to burnout. Mix up your workouts by trying new exercises or activities to keep things interesting.

Remember, staying motivated is key to achieving your fitness goals. Find what works for you and stick with it. And always remember, the results are worth the effort.

So What Sir

Alright troops, that's a wrap! It's time to sum up what we've learned about special forces fitness and get you ready to take on any challenge that comes your way.

  • You gotta be fit as a fiddle to make it in special forces, so don't slack off on your training.

  • Before you start pumping iron and running miles, make sure to get the green light from your doc and set some killer goals for yourself.

  • Get your workout plan in order by picking exercises that hit all the right muscles, making a schedule, and tracking your progress like a boss.

  • Fuel your body right with a balanced diet that'll keep you operating at peak performance.

  • When you're feeling down in the dumps, remember to find a battle buddy to work out with, set targets for yourself, and celebrate the little victories along the way.

Now you're ready to take on the world!

With these tips and your own special forces fitness plan, you'll be stronger, faster, and more deadly than ever before.

So let's get to work and show 'em what we're made of!

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