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Posted by u/grindhardnotfat··Programming

CSCS here, looking for programming advice for special forces prep

TL;DR: Looking for effective programming advice for clients prepping for special forces selection. What strategies or methods have worked for you?

As a CSCS and gym owner with six years of experience, I'm currently working with a few clients who are prepping for special forces selection. The physical demands of this type of training are intense, and I'm looking for insights on effective strength and conditioning programming specifically tailored for this population.

I've been focusing on a mix of strength training, endurance work, and functional fitness. We're utilizing protocols like the Texas Method for strength gains, combined with high-intensity interval training to build aerobic capacity. I'm also incorporating obstacle course training to simulate conditions they might face.

My question is, are there specific methods or periodization strategies that you've found effective for this type of athlete? Are there any common mistakes to avoid in programming? I'd appreciate any resources or experiences you can share that could help refine our approach.

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u/recipequeen44·

You could also look into incorporating circuit-style training that mimics military tasks. Think of it like an obstacle course but in the gym! I love making veggie stir-fries for meal prep because they're quick and versatile, which is key when you're busy training.

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u/grindhardnotfat·

I think there's a balance to strike between strength and endurance. Consider testing your clients' limits every few weeks to adjust their programming based on progress. If you're not tracking metrics, like RPE or times, how do you know what's effective? Regular assessments can help keep them on track.

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u/no_caffeine_needed·

I'm a bit skeptical about the mix of strength training and endurance work. Too much of either can lead to diminishing returns, especially if they're not eating enough. The emphasis should be on skills relevant to the tasks they will face, rather than just generic programming. Research has shown that specificity can lead to better outcomes.

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u/zone2_ninja·

You might want to consider implementing some zone 2 training for aerobic capacity. Maintaining a steady heart rate for longer durations can be really beneficial for endurance. I usually recommend 60-70% of max heart rate for longer runs, that way you're building that base while not completely frying your clients. Plus, it helps with recovery.

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u/twenty_mile_tom·

Totally feel you on the intensity! But make sure your clients aren't overtraining. I've seen people get burnt out from pushing too hard on both strength and endurance. It's crucial to have deload weeks to let their bodies recover. Overdoing it can lead to injuries.

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u/veganpowerlift99·

Based on what I've seen, some athletes overlook their recovery, especially with such intense training. Have you thought about adding yoga or mobility work? It can help with flexibility and reduce injury risks. I whip up a nice quinoa bowl after a tough workout to refuel, full of protein and plants.

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u/highprotein_paul·

You mentioned the Texas Method, which is great for strength, but ensure you're balancing it with enough volume for endurance. I typically suggest doing some long, slow distance work paired with your strength sessions. And don't forget about nutrition! Hitting those protein numbers is crucial, especially post-workout.

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u/endurancejunkie99·

I remember when I prepped for my first marathon, I had to be really careful about my pacing. It's so easy to go too hard too soon. I'd recommend gradually increasing endurance workouts, maybe with a focus on tempo runs. This can help mimic the fatigue they might face in selection.

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u/runningfromcardio·

This sounds intense! Have you tried mixing in some sprint intervals with your HIIT? I can't do long runs, but those quick bursts really get my heart going.

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