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Kettlebell Strength program - preparing for special forces

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Delta

Level 2 Valued Member
Hi all,

First of all, congratulations with the great forum and community that you guys have build here, there is a ton of information out here.

I'm a police officer and I'm currently training to enter the Police special operations. I have a sports background in football and long-distance running. I don't excel at anything but I believe I have a decent base in running and muscle endurance.

The last few months I have been working with the kettlebell and doing high rep calisthenics. I have never been focusing on a lot of strenght training and I believe it's now my limiting factor, therefore I'm looking for a strength program that consists of kettlebell training. I'm looking for a program where I can add some calisthenics to it and that develops my push and pull strength. I love the kettlebell as I notice it develops my grip, my core and there are great full body moves. I do not master the kettlebell snatch at the moment, I would need some 1-1 coaching but that is not allowed during covid times here.

I'm training 6-7 times a week: 3x running, 3x strenght and 1 movement capacity training.

Here is a bit more information of what I'm currently able to do:
Its "easy" to do 10 military presses with a 16kg kettlebell and 100 one-hand swings in 5 minutes.
Push Ups: 67
Pull Ups: 9
5km run: 20'24"
10km run: 43'47"

Material available:
16 kg kettlebell
20 kg kettlebell
Pull Up bar

Can you guys recommend a program that would help me? Thanks in advance!
 
I did Fabio Zonins Simple Strenght for Tough Times with a similar setup to what you have. It was awesome. You could do Double Front Squats (uneven weights ok!), Press and Pull-up and have a fantastic program.

StrongFirst Simple Strength

Run a cycle of this then maybe run a cycle of Q & D snatch with the 16 or 20.

After you could do Fabio’s Part 2 workout or something like ROP or Neuperts Giant or Kettlebell Strong. Geoff has stated he has no issue with unequal weights for double kettlebell programs. I’d probably stick to double kettlebell programs as your top bell is 20 kg which will get light fast as you progress.
 
It would also be useful if you could list some of the entrance requirements.
 
Hello,

Below 2 threads about the topic:

Kind regards,

Pet'
 
I did Fabio Zonins Simple Strenght for Tough Times with a similar setup to what you have. It was awesome. You could do Double Front Squats (uneven weights ok!), Press and Pull-up and have a fantastic program.

StrongFirst Simple Strength

Run a cycle of this then maybe run a cycle of Q & D snatch with the 16 or 20.

After you could do Fabio’s Part 2 workout or something like ROP or Neuperts Giant or Kettlebell Strong. Geoff has stated he has no issue with unequal weights for double kettlebell programs. I’d probably stick to double kettlebell programs as your top bell is 20 kg which will get light fast as you progress.

Thank you for the tips, I'm going to look into it!
 
It would also be useful if you could list some of the entrance requirements.
First, there is one day full of tests, this day consists of the following strength exercises:

* Obstacle course
* 20m Shuttle Run Test (beep test)
* Swimming (100m / 50m underwater / hand and feet bound)
* Max pull ups in 1 minute
* Max dips in 1 minute
* Max push ups in 1 minute
* Max sit-ups in 1 minute
* Bench press - minumum 70kg (min 3 reps)
* Squad - minumum 80 kg (min 3 reps)

If you manage this, you 'qualify' for a test week, this week is something that looks like 'hellweek' from the Navy Seals. Here there will be a lot of running, a massive amount of calistenics and strength exercises.

If you can only do the amount of reps and exercises that are listed above, you will never make it through the 'hellweek', nor the 8 months of training that follow. My goal is to be as prepared as I can be.
 
Hello,

Below 2 threads about the topic:

Kind regards,

Pet'

Dear Pet'

Thank you very much for these recommendations!
 
How much time do you have before the test? It seems that your conditioning is excellent but your max strenght is really the limiting factor. Therefore it would be very important to get your max strenght levels up as quickly as possible. I know that you would like to work with kettlebells but is it possible for you to also work with barbells? Kettlebells are an excellent training tool, but if you need to increase your max strenght quickly, then a good quality barbell strenght program would be your best option.

If barbell work is not possible, then your best bet would probably be some of the Geoff Neupert’s double KB programs.
 
How much time do you have before the test? It seems that your conditioning is excellent but your max strenght is really the limiting factor. Therefore it would be very important to get your max strenght levels up as quickly as possible. I know that you would like to work with kettlebells but is it possible for you to also work with barbells? Kettlebells are an excellent training tool, but if you need to increase your max strenght quickly, then a good quality barbell strenght program would be your best option.

If barbell work is not possible, then your best bet would probably be some of the Geoff Neupert’s double KB programs.

Hi Masav,

Thank you for your reply. Indeed, I guess I need to work on my max strength.
I still have 6 months before I do the test.

I will have a look at Geoff Neupert's programs. All the gyms are closed here due to covid and I'm not sure I have the space for barbells and all the weights.

Yesterday I looked into another program that was recommended in this topic, the one of Fabio Zonin, that one looks interesting.
 
First, there is one day full of tests, this day consists of the following strength exercises:

* Obstacle course
* 20m Shuttle Run Test (beep test)
* Swimming (100m / 50m underwater / hand and feet bound)
* Max pull ups in 1 minute
* Max dips in 1 minute
* Max push ups in 1 minute
* Max sit-ups in 1 minute
* Bench press - minumum 70kg (min 3 reps)
* Squad - minumum 80 kg (min 3 reps)
Quite an extensive test - do they tell you the expected scores ?
This is something that tests everything so will need some serious preparation.
A couple of articles which came to mind......

The bee test is it's own animal - some people are naturally good at it - I hate running with a passion but can nail beep tests. Others are good runners but can't get through. It's something that you need to work at as it is very specific.

Good luck.
 
@Delta I would highly recommend looking up Stew Smith and/or Jeff Nichols. If you don't have access to a gym, Stew might be better.
 
Just for semantic clarification to any readers coming across this and other threads about this topic.

Special Operations: broad category of mil/le with missions requiring specialized training and equipment

Special Forces: specific special operations groups of the Army

Special Warfare: specific special operations teams of the Navy
 
You can get stronger with the minimal equipment that you have available, but to get stronger with light weights requires that you understand leverages. You will likely have to perform most of your lower body strength work from a staggered stance (easier) or on one leg (more difficult). Things like bulgarian split squats and airborne lunges will help you develop strength. However there is a downside too. Every exercise requires it's own neural drive, to get good at something you have to practice it. Luckily for you the list of requirements looks like it favors general development and can all be achieved without too much specific practice. However if you think the squat or bench press will be your bottleneck then you'll have to find a way to practice that specifically.

I would recommend something like Escalating Density Training (EDT) for preparations. It is a flexible template that would allow you to incorporate strength movements with calisthenics, incidentally many or Geoff Neuperts programs are based on EDT. Max Shank also has an excellent book on the topic called "Ultimate Athleticism" that does combine bodyweight strength with other modalities in an EDT format.

Cheers! Good luck.
 
In my opinion you should try Fighter Pull Up Program - The Fighter Pullup Program Revisited | StrongFirst
I'm soldier myself and being strong in pull ups always helps me with all kind of tests.
You are ok with running I see, but if you would like to improve in tests like 10x10m you should try doing Swings (from Simple and Sinister book) and then if you feel confident with kettlebells and can meet "Simple" Standard, then try programs from book Quick & Dead. Q&D helped me to own 10x10m test.
 
I would strongly recommend Tactical Barbell. It's a system that comprises quite a few programs designed explicitly with military personnel in mind. Tactical Barbell I (3rd ed.) and Tactical Barbell II: Conditioning are the two primary books worth checking out (available on Kindle for very little). You'll definitely find something suited to you there. The TB Reddit page is highly active too, with many highly knowledgeable people there to help.

It incorporates barbell training, kettlebells, calisthenics, LISS cardio, higher intensity conditioning, the lot; all tailorable to your goals. There is MUCH in common with all things Strongfirst with plenty of people using elements of both, so this is not a redirection of your attention!
 
First, there is one day full of tests, this day consists of the following strength exercises:

* Obstacle course
* 20m Shuttle Run Test (beep test)
* Swimming (100m / 50m underwater / hand and feet bound)
* Max pull ups in 1 minute
* Max dips in 1 minute
* Max push ups in 1 minute
* Max sit-ups in 1 minute
* Bench press - minumum 70kg (min 3 reps)
* Squad - minumum 80 kg (min 3 reps)

If you manage this, you 'qualify' for a test week, this week is something that looks like 'hellweek' from the Navy Seals. Here there will be a lot of running, a massive amount of calistenics and strength exercises.

If you can only do the amount of reps and exercises that are listed above, you will never make it through the 'hellweek', nor the 8 months of training that follow. My goal is to be as prepared as I can be.
You need to hit up @Al Ciampa on his website bewellandstrong.com. He has dozens of years getting people ready for selection. As well, he has walked the walk in that profession.
 
Hi all,

First of all, congratulations with the great forum and community that you guys have build here, there is a ton of information out here.

I'm a police officer and I'm currently training to enter the Police special operations. I have a sports background in football and long-distance running. I don't excel at anything but I believe I have a decent base in running and muscle endurance.

The last few months I have been working with the kettlebell and doing high rep calisthenics. I have never been focusing on a lot of strenght training and I believe it's now my limiting factor, therefore I'm looking for a strength program that consists of kettlebell training. I'm looking for a program where I can add some calisthenics to it and that develops my push and pull strength. I love the kettlebell as I notice it develops my grip, my core and there are great full body moves. I do not master the kettlebell snatch at the moment, I would need some 1-1 coaching but that is not allowed during covid times here.

I'm training 6-7 times a week: 3x running, 3x strenght and 1 movement capacity training.

Here is a bit more information of what I'm currently able to do:
Its "easy" to do 10 military presses with a 16kg kettlebell and 100 one-hand swings in 5 minutes.
Push Ups: 67
Pull Ups: 9
5km run: 20'24"
10km run: 43'47"

Material available:
16 kg kettlebell
20 kg kettlebell
Pull Up bar

Can you guys recommend a program that would help me? Thanks in advance!

This is from a retired SEAL. Should help you out as well.
 
I think you are good to go, but you could do some strength work like you said. I think Rite of passage could be good program for you. It's propably the best stength & conditioning program there is.. after that you could do q&d.
 
You need to hit up @Al Ciampa on his website bewellandstrong.com. He has dozens of years getting people ready for selection. As well, he has walked the walk in that profession.

Hi Shawn,

Thank you for your answer. Based on the previous replies in this topic I listened to the podcast with Al Ciampa and I read the "Military deployment" article on this website.

The podcast was very interesting as I wasn't familiar with the A+A training method. He indeed mentions quite some information on how to train for SOF selection.

In his article he mentiones Crawling as a good exercise, it was the second time in a short moment that I read about Crawling as Fabio Zonin mentions it as well. That might be an interesting exercise as a warm up. Anyone has specific experience with crawling and the benefits of it?

I will have a further look on the website you mentioned, thank you very much.
 
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