Old 09-22-2015, 08:34   #1
Klemmets
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Question 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

Last edited by Klemmets; 09-22-2015 at 08:39.
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Old 09-22-2015, 13:27   #2
Flagg
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Originally Posted by Klemmets View Post
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
I'd be quite interested in seeing anything regarding training and assessment activities for FSK. You never know when you might see something new or even slightly different with value.

I know our high speed guys think highly of their high speed guys.
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Old 09-22-2015, 20:14   #3
SF_BHT
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Originally Posted by Klemmets View Post
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
You need to follow the instructions that you received.

First post an intro in the proper place.

Second fill out your profile.

Do not post any more until you comply with our rules.

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Old 09-23-2015, 06:40   #4
Klemmets
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Originally Posted by SF_BHT View Post
You need to follow the instructions that you received.

First post an intro in the proper place.

Second fill out your profile.

Do not post any more until you comply with our rules.

very sorry, i was sure i done it. Fixed all up now. Thanx
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Old 09-23-2015, 07:55   #5
Klemmets
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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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