Mike Mejia CSCS - The Special Ops Workout: The Elite Exercise Program Inspired by the United States Special Operations Command

The world remains a complex, dynamic, and dangerous place. It will continue to be an uncertain security environment, one for which U.S. Special Operations Forces are uniquely situated, offering the capabilities to avert emerging threats and providing unprecedented opportunities to address the challenges in ways that advance U.S. interests.

from the Special Operations Posture Statement, 2000

THE SPECIAL OPS WORKOUT:
The Elite Exercise Program Inspired by The United States Special Operations Command

Mike Mejia and Stewart Smith

Text and Photos 2004 Hatherleigh Press

All rights reserved. No part of this book may be reproduced in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without permission in writing from the publisher.

GetFitNow.com Books / Hatherleigh Press
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Neither the specific organizations indicated nor any other component of the Department of Defense have approved or authorized this product. The use of the term Special Ops does not express an endorsement, either explicit or implicit, by the United States Military or any of its branches. In all cases, seek the advice of your physician before starting any physical fitness program.

Consult your physician before beginning any exercise program. The author and publisher disclaim any liability, personal or professional, resulting from the application or misapplication of any of the information in this book. The information is provided for entertainment purposes only and is not intended to substitute for proper medical advice and treatment.

Library of Congress Cataloging-in-Publication Data

Smith, Stewart, 1969
The Special Ops workout : the elite exercise program inspired by the
United States Special Operations Command / by Stewart Smith and Mike
Mejia; photographed by Peter Field Peck.
p. cm.
ISBN 978-1-57826-132-1 (pbk. : alk. paper)
1. Exercise. 2. Physical fitness. 3. U.S. Special Operations
Command. I. Mejia, Michael. II. Title.
GV481.S6445 2004
613.71dc22

2003017851

ISBN 978-1-57826-132-1
eBook ISBN: 978-1-57826-538-1

Cover & Interior design by Tai Blanche
Photographs by Peter Field Peck

v3.1

The Special Ops Workout encompasses all the types of workouts and exercises you will experience in any branch of Special Forces training. Whether you want to become a member of the Special Forces or you just want a challenging workout program, this book has something for you:

A Baseline Fitness Program for foundation building by Mike Mejia. This program will prepare you for Special Forces Physical Fitness Training (PT), including long runs, weight-bearing ruck marches, and miles of swimming with fins. Its also a great weight room workout for those who just want a change of pace.

6-Week Army Ranger & Green Beret Workout with PT, running, and load-bearing training

6-Week Air Force PJ/CCT Workout with special water skills training

6-Week Navy SEAL Fitness Workout with hard-core PT, running, and swimming

The Special Ops Workout isnt for everyone. Although the workout exercises require very little equipment, the number of reps, miles of running or swimming, and the sheer intensity of the workouts may be challenging for many. If youre a beginner or intermediate exerciser, I recommend you use the book as a guide and attempt only what you can do successfully. When you reach failure, stop. With these workouts, you will succeed by failing. Remember to keep trying! As you continue to perform these workouts, you will become stronger and able to reach the requirements of the Special Forces candidates.

Whether you want to enlist in the armed forces or just train to increase your strength and endurance, these workouts will get you in the best shape of your life. Good luck!

Stew Smith, USN (SEAL)

SPECIAL OPERATIONS FORCES PERFORM POLITICALLY SENSITIVE missions that require the best equipped and most proficient forces. In these missions, it is of the utmost importance that deployed soldiers avoid detection and succeed in order to uphold U.S. prestige and interests.

The United States Special Operations Forces (SOF) is a joint task force of Army, Navy, and Air Force recruits that is commanded by the United States Special Operations Command (USSOCOM). Special Ops forces are uniquely trained and equipped with skillscalled for in times of war and peacenot provided by other elements of the U.S. armed forces or the forces of other nations.

The elite SOF, which is comprised of a total active and reserve force of almost 46,000, can provide rapidly deployable and flexible joint task forces. In 1999, for example, SOF conducted engagement operations in over one hundred countries.

The USSOCOM prepares and maintains combat-ready SOF, which can quickly be deployed on challenging missions. These missions vary greatly in scopefrom promoting peace and deterring aggression to providing humanitarian assistance and conducting combat operations.

The dedicated individuals of the SOF are mature and high-caliber professionals with intelligence, stamina, and well-developed problem-solving skills. Every day, these specially skilled, and highly trained, fit, and motivated soldiers must be ready to test their mental toughness as well as their physical endurancethey must be flexible, determined, and ready to face challenges with integrity and self-confidence.

Special Operations have been a part of our military history since the colonial era. In fact, the United States has employed special operations tactics and strategies to exploit an enemys vulnerabilities in every conflict since the Revolutionary War. These operations have always been carried out by specially trained people with a remarkable inventory of skills. In 1987, the creation of USSOCOM formally enhanced the ability of the United States to conduct special operations and engage in low-intensity conflict activities.

Todays SOF perform reconnaissance, psychological operations, and unconventional warfare in hot spots around the world. Using high-tech surveillance equipment, and modified aircraft and weapons, they participate in military operations such as Desert Shield and Desert Storm in the Middle East, Operation Urgent Fury in Grenada, and in humanitarian missions such as Operation Provide Promise, a relief effort in the Balkans.