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SF Week1 Program

The document outlines a week-long training plan for Special Forces focusing on strength, endurance, and discipline. It includes daily workouts, a military clean diet, and strict discipline rules such as a 10 PM bedtime and mandatory reading. The training emphasizes a rigorous schedule with early wake-up times and mandatory cold showers.

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eolukoyi
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40 views2 pages

SF Week1 Program

The document outlines a week-long training plan for Special Forces focusing on strength, endurance, and discipline. It includes daily workouts, a military clean diet, and strict discipline rules such as a 10 PM bedtime and mandatory reading. The training emphasizes a rigorous schedule with early wake-up times and mandatory cold showers.

Uploaded by

eolukoyi
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

SPECIAL FORCES TRAINING – WEEK 1 PLAN

-------------------------------------
Goal: Build foundation strength, endurance and discipline.
Training Mode: Military Strict Mode
Training Days: 5 days/week
Wake Time: 5:00 AM daily
Cold Shower: Mandatory

DAY 1 – Strength (Upper Body)


- Push-ups 5 x max
- Pull-ups 5 x 5
- Dips 4 x 10
- Dumbbell Shoulder Press 4 x 12
- Dumbbell Rows 4 x 12
- Plank 3 x 1 min

DAY 2 – Running + Core


- 2km Run (easy pace)
- Sit-ups 4 x 25
- Russian twists 3 x 30
- Leg raises 3 x 15

DAY 3 – Boxing Conditioning


- Shadow boxing 10 min
- Bag work 5 x 2 min rounds
- Push-ups 3 x 25
- Squats 3 x 25

DAY 4 – Strength (Full Body)


- Pull-ups 5 x 5
- Push-ups 5 x max
- Deadlift 4 x 10
- Lunges 3 x 20
- Side plank 3 x 30s

DAY 5 – Endurance Day


- 4km Run
- Ruck March 20 minutes (backpack 10kg)
- Stretch + mobility

NUTRITION (MILITARY CLEAN DIET)


- Breakfast: Eggs + oats + banana
- Lunch: Rice + beans + chicken
- Dinner: Yam + vegetables + fish
- Snacks: Groundnuts, milk, fruits
- Water: 3–4 litres daily
No sugar. No alcohol. No junk.

DISCIPLINE RULES
- Bed by 10 PM
- No missed training
- Daily 10 pages reading (discipline mindset)
- Journal at night

Mental Code: "No Excuses – Just Results."

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