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Norwegian Special forces Program
Im working on translating the new Army Special forces / Maritime training plan. Is this something anyone want posted here when im done. Its made with help of Norwegian "navy seals" and the Olympics trainers who helped build it up.
The plan is to build a good baseline to enter the selection for Army Special forces and Navy Seals ( Norwegian ofc ) It consist of rucking and swimming. Maybe its posted in the wrong thread. Im sorry if its a problem, and just delete if you dont want it here :) |
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Norwegian Training Plan:
It consist of 3 Parts , Easier - Medium - Hard This was made for FSK & MJK ( Special forces / MJK ) with help of the teams & olympic trainers. The diffculity is meant for how hard the week is, and how hard to perform. Example: Week 2 u start easy with weights if ur a beginner to build up Week 1: Diffculity : Medium Monday: Strentgh Test, Find max heartrate Tuesday: NL ( Nothing in line ) Wedensday: Test 5km run Thursday: NL Friday: Test Swimming Saturday: Strentgh Circle 3 , Mobility Sunday: LK 3 ( Condition number 3 ) Week 2: Diffculity: Easy Monday: Strength 1 ( Circle 1 Strentgh ) Tuesday: LK 1 ( condition ) Wedensday: Swim Thursday: Strength 2 Friday: LK 2 ( conditon ) Saturday: Strentgh 3 , mobility Sunday: LK 3 ( conditon and mobility ) Week 3: Diffculity: Medium Monday: LK 1 Tuesday: Strength 1 Wedensday: Swim Thursday: LK 2 Friday: Strength 2 Saturday: Strength 3 , mobility Sunday: LK 3 Week 4: Diffculity: Hard Monday: Strength 1 Tuesday: LK 1 Wedensday: Swim Thursday: Strength 2 Friday : LK 2 Saturday: Strength 3 Mobility Sunday: LK 3 Mobility Week 5: Diffculity: Hard Monday: LK 1 Tuesday: Strength 1 Wedensday: Swim Thursday: LK 2 Friday : Strength 2 Saturday: Strength 3 Mobility Sunday: LK 3 Mobility Week 6: Diffculity: Hard Monday: Strength 1 Tuesday: LK 1 Wedensday: Swim Thursday: Strength 2 Friday : LK 2 Saturday: Strength 3 Mobility Sunday: LK 3 Mobility Week 7: Diffculity: Hard Monday: LK 1 Tuesday: Strength 1 Wedensday: Swim Thursday: LK 2 Friday : Strength 2 Saturday: Strength 3 Mobility Sunday: LK 3 Mobility Week 8: Diffculity: Easy Monday: LK 1 Tuesday: NL Wedensday: Swim Thursday: LK 3 Moblity Friday : NL Saturday: Strength 3 Mobility Sunday: NL The Testing in week is: Monday: Push Ups Hang ups: Sit ups: Heart Rate max ( 3-4 Hill runns ) Wedensday: 5km with military boots and something like a wep, around 4kg Friday: 400 meter swim + underwater swim. Minimum Requirements: 8 Hang ups , overhand grip, chin over bar 45 Push ups , Shoulderwith between hands, straight body in top position , chest touches floor 50 in 2 min :Sit ups, 90 degrees in knee bend, left elbow to right knee, right elbow to left knee. Every other. 25 Back hyperextensions: Roll up in 5 seconds ( Not much more or less ) 70 Step test: on a box around 30-40 cm i think. 70 on each foot, with a 25 kg rucksack. 400 meter swim: 11 min 25 m underwater swim, not allowed to touch the surface dive dive: 4 meeter dive of some sort. Not specified more than that. Circle Lap: 32 Rounds in 10 min: The lap is set up like this: 15m x 7m x 15m x 7m ( Longside / Shortside ) lay down on chest, lay down on back ( Not in that order . Field Marc: 30 KM , 22kg + weapon , 4h 40 min Maximum Strength 1 & 2 Week: 2-3 Exersise: Strength 1 -- Strength 2 Legpress: 3x12 3x10 Deadlift: 3x12 3x10 Leg Extension 2x12 2x10 Leg Curl 2x12 2x10 Push ups in ropes: 3x12 3x10 Shoulderpress dumb: 3x12 3x10 Lat Pulldown: 3x12 3x10 Sitting rowing 3x12 3x10 Also calld Pulley i think. Reverse Flyes dumbells 3x12 3x10 Sit ups 2x12 2x14 Hyper back extension: 2x12 2x14 Strength 1 & 2 Week: 4-5 Exersise: Strength 1 -- Strength 2 Goblet squat 3x10 3x8 Deadlift 3x10 3x8 Lunges 3x10 3x8 Dumbells/Barbell Nordic Hamstrings 3x10 3x8 Dumbell BenchPress 3x10 3x8 Hang ups 3x10 3x8 Rowing with dumbels 3x10 3x8 Standing up Reverse flyes cabelCross 3x10 3x14 Brutal Bench 3x12 3x14 Abs workout Hyper back extension 3x12 3x14 Strength 1 & 2 Week: 6-7 Exersise: Strength 1 -- Strength 2 Front Squat 3x10 3x6 Deadlift: 3x10 3x6 Step ups 3x10 3x6 Stiff legged Deadlift 3x10 3x6 Bench press: 3x10 3x6 Hang ups: 3x10 3x6 Standing rowing barbell 3x10 3x6 Overhand grip Reverse flies, dumbell 3x10 3x6 Brutal Bench 3x16 3x18 Hyper back extension 3x16 3x18 Strength 3 Week: 2-3 4-5 6-7 Push ups 4x15 5x20 5x25 Hang ups Wide grip 4x4 4x5 4x6 overhand sit ups 3x20 4x20 5x25 Hang ups small grip 2x5 2x6 3x6 Dignonal Lift: 2x8 2x10 3x10 Plank: 2x45sec 2x60sec 3x60sec Sideplank: 2x45 2x60sec 3x60sec Back Plank 2x45sec 2x60sec 3x60 sec : Lay on ur back, with heels on the ground. Lift up ur ass Unknown english name 2x6 2x8 2x10 Lay on ur back, hands behind ur head, legs in the air, try to lift up ur toso , movement around 2-3cm. Unknown english name: 2x10 2x12 3x14 Sit on ur ass, with leg out. Use a barbell weight, lift it from ur left side , to ur right. Back agian Mobility drill is some stretchers. Not gonnna write them up week 2-3 LK 1 Condition: 8km 60-70% Heart Rate LK 2 Condition: Walk with rucksack, 10kg in terrain 90 min Lk 3: 30 min run , 60-70 Hr 8 Calm run Week 4-5 LK 1 Condition: 10km 60-75% Heart Rate LK 2 Condition: Walk with rucksack, 15kg in terrain 105 min Lk 3: 30 min run , 60-70 Hr 8 Calm run Week 6-7 LK 1 Condition: 12km 60-70% Heart Rate LK 2 Condition: Walk with rucksack, 20kg in terrain 120 min Lk 3: 30 min run , 60-70 Hr 8 Calm run Swimming Week 2-3: 30 min constant swimming 3x Max underwater Mobility Week 4-5 35 min constant swimming 4x Max underwater Mobility Week 6-7 40 min constant swimming 5x Max underwater Mobility First Phase done. Rember to be careful, do not do underwater swimming without a buddy / trainer I dont take responsibility for injuring in this program , neither does the people who wrote it. Make the program urs after ur fitness. |
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