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SOF Workout

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The Special Forces Tab is a proud symbol of the elite training and high level of conditioning you have achieved  Special Force soldiers are deployed all over the world performing a variety of unconventional warfare and foreign internal defense advisory missions.  The Ranger Tab signifies completion of Ranger School and assignment to the 75th Ranger Regiment - an exclusive group of hardcore soldiers.

Start our Military Bodybuilding Program and increase your PT Score.  Work hard for long-term gains - that means no severe restrictions, no extreme hunger and no fads.  Check out our new military nutritional supplements.

Army Special Forces Workout

Prepare for Ranger School
The following is a Special Forces workout that was designed to prepare recruits for the rigorous Army Ranger School.  Similar to the U.S. Navy SEAL Workout, this workout integrates strength and endurance for an all out assault on the body. For those looking to develop bodybuilder's physiques, look at some other articles because this is not the one where you will find the answer. The only thing you'll find here is hardcore, boot camp-style, buttt-kicking fun! So gear up ladies and drop for 20!

To properly prepare Special Operations Forces (SOF) specifically for combat, it is imperative that we first look at the physiological requirements of combat, or in strength and conditioning terms: thus, known as the Soldier's Need Analysis. For example: What is the work-to-rest ratio? (Time moving and time resting).  Ranger school is a grueling test of physical and mental strength.  Most soldiers will attend some sort of a pre-Ranger course prior to the formal school in order to achieve good conditioning and prepare themselves for the challenges of Ranger School.

Special Operations Forces always have a strong core - it is what allows them to jump out of planes, dive deep underwater, and run for miles with their buddy on their back - check out our Core Stability Training section for more details.  Want to bulk-up in your training?  Check out our tips on how to increase your bench press by 50 pounds.

Running is an integral part of Special Operations Forces training, qualifications course, and physical fitness regimen.  Not all SOF operators started off as excellent runners - many needed the aid of Marathon Running training courses.

Along with high-levels of hardcore training, you must increase your level of nutrition.  As a minimum we recommend a high-quality multi-vitamin.  This is especially more important while deployed because service members are not receiving the best nutritional intake at your FOB Dining Facility (DFAC) - even worse if you are forced to eat MREs regularly.  Get Universal Animal Pak! Bodybuilding.com Multi-Vitamin Of The Year -Winner 5 years in a row!

Don't forget about the importance of recovery.  Make sure you stay hydrated and you add fuel to your body post-workout.  Most experts will recommend one gram of protein per lean body pound.  Most military service members and especially Special Operations Forces do not have the time to mix protein shakes in a blender.  That is why we strongly recommend Muscle Milk protein supplement - pre-mixed in a box container, no need for refrigeration - this is the most convenient way to supplement your diet with protein!  Check out the latest online mega-offer: Take $10.00 Off Your $200 Order! Use coupon code 10off200 at Bodybuilding.com.

Army Ranger Workout

Week 1


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Day 1:
A. 100 meter swim (nonstop, any stroke, do not swim on back or touch the side or bottom or the pool).
B. Forced march with rucksack (1/4 body weight); 3 miles in 45 mins. Along a road or 1 hr. cross country.
Day 2:
A. Stationary bike; 20 minutes at 70% heart rate.
B. Side straddle Hop or Jump rope 10 minutes (work toward nonstop).

Day 3:
A. 3 sets (maximum repetitions) of push-ups in 30 seconds.
B. 3 mile run (moderate, 8-9 minute pace).  Check out our race running tips.
C. Rope Climb/or 3 sets (maximum repetitions) of chin-ups Forced march with rucksack (1/4 body weight); 5 miles in 1 hr 15 min along the road or 1 hr 40 min cross country.

Day 4:
A. Stationary bike; 20 minutes at 70% heart rate.
B. 40 yard sprints (10 times; 30 second rest).
C. 15 meter swim.

Day 5:
A. Forced march with rucksack (1/4 body weight), 5 miles in 1 hr 15 min along road or 1 hr 40 min cross country.

Day 6:
A. 3 sets push-ups and sit ups (max repetitions in 30 seconds).
B. 3 sets chin-ups (max repetitions).
C. 200 meter swim.

Day 7: REST.

Week 2



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Day 1:
A. Forced march rucksack (1/3 body weight); 8 miles in 2 hrs along road or 2 hrs 40 min. cross country.
Day 2:
A. Stationary bike; 20 minutes at 70% heart rate.

Day 3:
A. 3 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 35 second period.
B. Run 5 miles (moderate 8-9 minute pace).
C. 3 sets (30-50 each) of squats with rucksack (1/4 body weight). Go down only to the point where the upper and lower leg form a 90 degree bend at knee.

Day 4:
A. 300-meter swim, nonstop; any stroke but not on your back.

Day 5:
A. Forced march with rucksack (1/3 body weight); 10 miles inn 3 hrs along road or 4 hrs cross country.

Day 6:
A. 3 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 35 second period.
B. Stationary bike; 20 minutes at 80% heart rate.
C. 15-meter swim.

Day 7: REST

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Special Forces Workout

Special Ops Fitness Training
I have read two other books by the author (Neal SEAL workout, and Master Level Fitness) and this is by far his best book to date, and I rate it BEST IN CLASS. There are so many "SEAL" fit-type books in the marketplace and I have read them all, but this is the very best of all of the ones available to the reader. The book is well-organized, is broken up into separate workouts depending on which branch of service you want to emulate. Workouts are progressive and even though most are based on bodyweight calisthenics, there is an alternate workout that combines weights with calisthenics.

The Special Ops Workout
Nationally known fitness expert Mike Mejia and former US Navy SEAL and fitness author Stewart Smith teamed up to give an insider's look into some of the toughest military training in the world. By focusing on the strength and endurance conditioning essential to success in Special Operations teams, these experts show how to use real Special Ops workouts to get in the best physical shape of your life. Whether your goal is to make it into the Special Forces, or just bring extra intensity into your regular workout routine, The Special Ops Workout is a resource that will add a powerful boost to any fitness regimen.

The Special Ops Workout features:
A specially formulated 12-week total body conditioning workout
The Army Ranger and Green Beret 6-week workout
The Air Force PJ/CCT 6-week workout
The Navy SEAL 6-week workout
The ultimate in high-powered nutrition info
An insider's view of Special Ops training with our exclusive "Real Deal" insider tips


WEEK 3


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Day 1:
A. 4 sets (maximum repetitions of push-ups, chin-ups, and sit-ups in a 40 second period.
B. Run 4 miles (fast to moderate 7-8 minute mile).
C. 4 sets (50 each) of squats with rucksack (1/3 body weight). Go down only to the point where there is a 90 degree bend at knee
Day 2:
A. Stationary bike; 20 minutes at 80% heart rate.
B. Jump rope or Side straddle Hop 12 minutes (work towards nonstop).

Day 3:
A. Forced march; 12 miles with rucksack (1/3 body weight or 60 lbs, whichever is greater) in 3 hrs along road or 4 hrs cross country.

Day 4:
A. Swim 400 meters.

Day 5:
A. 4 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 40 second period.
B. Run 6 miles (fast to moderate 7-8 minute mile).

Day 6:
A. Stationary bike; 20 minutes at 80% heart rate.
B. Jump rope or Side Straddle Hop 10 minutes nonstop.
C. 15-meter swim.

Day 7: REST

Week 4



--------------------------------------------------------------------------------
Day 1:
A. Forced march; 8 miles rucksack (1/3 body weight or 60 lbs, whichever is greater) in 2 hours along road or 2 hrs 40 min cross country.
Day 2:
A. Swim 400 meters.
B. 4 sets dips (max repetitions).
C. 4 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 40 second period.

Day 3:
A. Run 6 miles (fast to moderate 7-8 minute pace).
B. 3 sets (8-12 reps) leg presses, heel raises, leg extensions, leg curls.

Day 4:
A. 4 sets (maximum repetitions of push-ups, chin-ups, and sit-ups in a 40 second period.
B. Stationary bike; 25 minutes at 805 maximum heart rate.

Day 5:
A. Forced march; 12 miles with rucksack (1/3 body weight or 75 lbs, whichever is greater) in 3 hrs along road or 4 hrs cross country.

Day 6:
A. 4 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 40 second period.
B. Jump rope; 15 minutes nonstop.

Day 7: REST

Week 5


Day 1:
A. Run 3 miles (fast 6-7 minute mile pace).
B. 500 meter swim (nonstop, any stroke but not on your back).
C. 3 sets (8-12 reps) leg presses, heel raises, leg extensions, leg curls

Day 2:
A. Jump rope or Side Straddle Hop 12 minutes nonstop.

Day 3:
REST

Day 4:
A. swim 400 meters
B. 4 sets dips (max repetitions).

Day 5:
A. Forced march; 18 miles with rucksack (1/3 body weight or 75 lbs, whichever is greater) in 4 hrs 30 min along road or 6 hours cross country.

Day 6:
A. 4 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 40 second period.
B. Jump rope or Side Straddle Hop 12 minutes, nonstop.

Day 7: REST

Phew! Yeah, it's a tough workout. It would be very beneficial, if you attempted to do this workout, to record all of your progress on a day by day calendar. Include the number of repetitions, time of runs, number of sets, etc. And, many of you may not have a rucksack, but that doesn't mean you can't improvise; use a backpack with weights in it. Again, as stated in the Navy SEAL Workout, consume the appropriate amount of nutrients and drink lots of water. If you are trying this out as a supplement to your lifting schedule, look into taking Glutamine to preserve muscle mass during the running and swimming. Protein is needed for muscle and tissue growth, tissue repair, preserving lean muscle mass, and controlling many of the important processes in the body related to metabolism. For maximum performance, check out Bodybuilding.com's TOP 50 selling products.  Good luck if you dare try this workout. HOO YAH!  Remember the Ranger Creed and "Rangers Lead the Way... ALL THE WAY!"

The Official Pre-Ranger Course consists of 14 days of training at Fort Benning, GA. The first week is designed to mirror the first week of the official Ranger School's (Benning) phase. The second week is designed to Coach, Teach, and Mentor students during the patrol phase of the course. The purpose of the Pre-Ranger Course (PRC) is to prepare Soldiers to succeed at the formal US Army Ranger School. Pre-Ranger accomplishes this by assessing the Soldiers' physical and mental capabilities, training the Soldiers on Troop Leading Procedures, Combat Orders and Reconnaissance/Combat patrols to the same standards conducted at the US Army Ranger School.

Having a sound nutritional regimen is as critical as a strong conditioning program. That is why we have teamed up with Maximum Human Performance (MHP) President Gerard Dente to create "The Ultimate 3-Part Growth Stack" for our United States Special Operations Forces.

Whether it is building lean muscle or getting ripped, this stack has it covered. The following is a detailed outline of our nutritional supplement stack.

Build Lean Muscle Stack

This 4-part stack is for the athlete looking to build muscle and size and keep body fat to a minimum.

  1. Probolic should be taken post workout, before bed, and as a meal replacement. This is a 12-hour muscle feeding protein powder. This formula keeps the athlete in a positive anabolic state for a long period of time by using a 12-hour micro feed technology.  Check out the latest prices on MHP Probolic-SR, 4 Lbs., Chocolate.
  2. Anadrox should be split into two doses, 4am and 4pm.  This supplement combines the power of Nitric Oxide (NO) with a potent full spectrum fat burning matrix in one break-through formula to simultaneously trigger extreme muscle growth and pumps, while activating a powerful vasothermic fat loss reaction. This gives the athlete the Nitric Oxide pump they love, but keeps the fat off with a great fat burning formula.  We've got the lowest prices on MHP Anadrox, 112 Capsules.
  3. Dark Matter should be taken immediately post workout - 2 scoops is all you need.  Dark Matter is the newest post-workout phenomenon to date. This product is your ultimate post-workout muscle growth accelerator designed to be taken immediately after your workout before you consume any other shake or meal. All other substances will only slow down the precise nutrient infusion of the high velocity nano-physic particles in this product, shorten your anabolic window and impede maximum muscle growth and recovery.  Check out this promotional offer: MHP Dark Trail Kit, 1 Kit W/Free Shaker & DVD!
  4. T-Bomb II - take 3 tabs in the morning and 3 tabs at night.  This testosterone booster promotes your natural production of testosterone. This hormone is only beneficial if it is circulating in the blood as "Free Testosterone". Sex-Hormone-Binding Globulin (SHBG) is a protein that binds to Testosterone, rendering it useless.  This product doesn't just lower SHBG, it annihilates it! T-Bomb II frees up even more natural Testosterone for even greater gains in mass and strength. Unfortunately, not all Testosterone remains as Testosterone once it's produced.  We've got the lowest prices on MHP T-Bomb II, 168 Tablets.


Close Quarters
Battle


Deadly Fighting
Skills of the World


Official Ranger
Handbook

Rangers Lead
The Way

Army Rangers Workout

Navy SEALs Workout - Army Special Forces Workout - Increase your PT Score

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