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Breaking Muscle

Special Forces Workout: Cycle 3, Week 3

Whether you want to join Special Forces or train at this level, this nine-month program uses an intelligent progression incorporating injury-proofing, strength, stamina, and toughness training.


Week 3

Day 1

50 minute EMOM

  • 1-10: 4 heavy close grip bench press
  • 11-20: 4 tough strict HSPU (adjust deficit to challenge accordingly)
  • 21-30: 15 seconds backward sandbag drag - hard and heavy but sustainable
  • 31-40: 5 tough power cleans
  • 41-50: sprint 100m @ 90% effort - tough but sustainable


30 minute swim @ Z1 pace

Accumulate 3 minutes in moderate intervals of treading water with a 20lb brick

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The Difference Between Age and Maturation in Youth Weightlifters

What periods of development we can capitalize on, and what periods we must approach with caution?
Over the last few decades, there has been a trend to begin the training of children at ever-younger ages. This was pointed out most dramatically in 1982 when a fifteen-year-old Naum Suleymanoglu set not only junior, but also senior world records. 

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Successful Pull Ups for Beginners: Say No to Bands

Bands are much like drugs - once you get hooked, it is difficult to get off them.
I have a rule when working with new athletes on pull ups. I ask them to “just say no” to bands. Bands are much like drugs in that once a person gets hooked, it is difficult to get them off. 

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