Enter the Spetsnaz - Russian Special Forces Workouts

Welcome to our Enter the Spetsnaz workouts!! Our Russian Special Forces drills have an emphasis on speed, power, endurance, strength and flexibility.

Click below to skip the introduction and get straight to the workouts!!

вступление

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Introduction

вступление

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Introduction

Who are the Spetsnaz? Spetsnaz is an acronym of the full title of ‘Spetsialnogo naznacheniya‘ meaning “special purpose”. They are the Special Forces of Russia. The actual term Spetsnaz itself is an all-encompassing term for the Special Operations groups of the Russian military.

Prior to Mikhail Gorbachov’s Glasnost and the end of the Cold War, the Spetsnaz were the stuff of whispers and legend. Not very much was known about them at all. Since the fall of the ‘Iron curtain’ their stories and training methods have become legendary inside (and outside) Russia and they are now revered by many as national heroes.

In this workout post, we draw inspiration from the rich history and rigorous training of these elite Russian special forces. Brace yourself for an intense journey that combines kettlebell training, military-style workouts, endurance runs, and martial arts drills. By emulating the Spetsnaz training methods, you will push your physical and mental limits, unlocking newfound strength, resilience, and the warrior spirit within.

История

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History

История

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History

Origins and History:

Spetsnaz units have their roots in the Soviet Union during World War II. The Soviet military recognized the need for specialized units capable of carrying out sabotage, reconnaissance, and other unconventional tasks behind enemy lines. Over time, Spetsnaz units developed into a diverse range of specialized forces with various roles and capabilities.

Roles and Operations:

Spetsnaz units are trained for a wide range of operations, including reconnaissance, direct action, counter-terrorism, intelligence gathering, sabotage, and unconventional warfare. They are skilled in operating in different environments such as urban, forest, mountainous, and arctic terrains.

Training and Selection:

Spetsnaz training is known for its rigor and intensity. Candidates for Spetsnaz undergo a rigorous selection process that includes physical fitness tests, psychological evaluations, and specialized training courses. The training focuses on a wide range of skills, including combat tactics, marksmanship, martial arts, explosives handling, parachuting, survival skills, and languages.

Equipment and Weapons:

Spetsnaz units have access to advanced equipment and weapons to support their missions. They use a variety of firearms, including assault rifles, sniper rifles, machine guns, and handguns. They also employ specialized equipment such as night vision devices, communication gear, body armor, and demolition tools.

Notable Units:

There are several notable Spetsnaz units within Russia, including the Alpha Group and the Vympel unit, which are both under the command of the Federal Security Service (FSB). The Alpha Group specializes in counter-terrorism and hostage rescue operations, while Vympel focuses on intelligence gathering and counter-terrorism. Other units include the Special Purpose Center (SPC) of the Federal Security Service and the GRU Spetsnaz (military intelligence).

International Influence:

The concept of Spetsnaz has had an influence on other countries’ special operations forces, particularly those that were part of the Soviet Union or had close ties with Russia. Some countries, such as Belarus, Ukraine, and Kazakhstan, have their own Spetsnaz units modeled after the Russian example.

It’s important to note that information about Spetsnaz is often limited and surrounded by secrecy, as these units typically operate in covert and sensitive operations. Therefore, specific details and operations may not be publicly available.

Боевая подготовка

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Combat Training

Боевая подготовка

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Combat Training

Spetsnaz training is driven in much the same way as that of the British SAS or the U.S. Navy SEALS. They are specialists in covert operations, sabotage, assassinations and reconnaissance. Their training includes include tracking and patrolling techniques; firearms training; long-range marksmanship, field medical training, knife fighting and throwing; wilderness survival; climbing (alpine rope techniques) and rappelling; diving and underwater combat; airborne and parachute training, explosives and demolition; counter-terrorism; language training and Maskirovka (political or military deception).

Физическая подготовка

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Physical Training

Физическая подготовка

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Physical Training

Spetsnaz rigorous physical training regimes place great emphasis on speed, power, endurance, strength and flexibility. This includes running for speed and distance, endurance swimming, strength and fitness drills, negotiating obstacle courses, and throwing knives and entrenching tools (a shovel that doubles as a tomahawk!).

Many of the Spetsnaz training techniques incorporate cultural and historical military and training methods. These range from Cossack (warriors of Ukraine and Southern Russia known for their fierce and powerful battle methods) fighting arts to Girevoy Sport (kettlebell lifting). There is even an element of training that embraces eastern meditation and control of the emotions.

физподготовка

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Bodyweight Drills

физподготовка

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Bodyweight Drills

As with many military training regimes, Spetsnaz training involves functional bodyweight training to improve strength and overall fitness. The difference being between special forces training and the average gym session is that the former train to exhaustion and usually in extreme conditions! Press-ups, pull-ups, sit-ups, bodyweight squats are all found here and are usually undertaken to failure.

обучение гири

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Kettlebells

обучение гири

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Kettlebells

Kettlebells are used extensively in Russian military training. They come in a variety of weights, and when used as part of a regular strength training routine help to increase muscle, stamina and flexibility.

боевые искусства

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Martial Arts

боевые искусства

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Martial Arts

Rukopashni boi is the system of hand to hand combat employed in Spetsnaz training. The methods used are based on the philosophy that a combination of explosive power, strength and speed is needed to surprise and quickly defeat your enemy.

This training includes martial arts training using influences from various cultures within Russia’s historical reign and reach. From fighting techniques rooted in Russian history (such as Systema and Combat Sambo) as well as traditional Eastern and European hand-to-hand combat methods.

‘Any mission, any time, any place’

Spetsnaz Motto

Спецназ Военная подготовка

Spetsnaz Military Training

цели

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Training Objectives

цели

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Training Objectives

The Spetsnaz training programme is broken down into two separate workouts. They include backpack runs, kettlebell resistance training, punchbag work and callisthenics exercises. The circuits are lengthy with no time limit. Completion is the goal as the exercises gradually get tougher, so be prepared mentally beforehand. You have been warned!

Tренировка. Номер один

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(Circuit One)

Tренировка. Номер один

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(Circuit One)

Equipment Required:

A filled rucksack. Kettlebells. A heavy bag and boxing gloves.

Set and Reps:

Complete all stations of the circuits, including the endurance and strength tests (8+9) as quickly as possible.

Stations of the workout

Rucksack and/or weighted vest run (3 miles).
Pull-ups (overhand grip) x 12 reps x 3 rounds before progressing.
Core exercise superset – a) Weighted sit-ups x 20 reps. b) KB Windmills x 10 reps each side. c) Kettlebell drag through’s x 10 reps each side. Complete x 4 rounds of each before progressing.
Kettlebell circuit – a) Turkish Get Ups (4 each side). b) 30 x reps Kettlebell swings. c) 12 x reps Cleans (each side). Complete x 4 rounds of each before progressing.
Kettlebell Cossack squat – x 10 reps on each side.
Rucksack and/or weighted vest run – (2 miles).
Hand-to-hand combat – 3 minutes all-out rounds on the heavy bag. x 3 rounds before progressing.
Endurance test (see below).
Strength test (see below).

Испытание на долговечность

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Endurance test

Испытание на долговечность

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Endurance test

This complex consists of four general physical preparedness exercises. x 12 reps at maximum speed x 5 rounds.

Pushups.
Burpees.
Mountain climbers.
Jumping Lunges.

NB: The above complex is undertaken by special forces in full combat gear (naturally you don’t have to!!).

Испытание на прочность

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Strength test

Испытание на прочность

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Strength test

Do as many reps as possible of every exercise. Maintain perfect form. On failure move onto the next exercise.

Pull-ups with an overhand grip.
Squat jumps, the same as in the first test.
Pushups. The chest must touch the ground, the body must stay straight.

The three above exercises are done back to back without rest. 2 minutes of rest before continuing.

Situps. Touch your left knee with your right elbow, on the next rep touch your right knee with your left elbow. Keep alternating. Do as many reps as possible in 2 minutes.
Burpees (maximum reps in 2 minutes).

'умереть но сделать'

(Die, but do!!) – Russian saying.

Enjoying our Spetsnaz Workouts? Check out some of our Warrior Workouts, workouts for the Elite only!!

Тренировка. Номер два

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(Circuit Two)

Тренировка. Номер два

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(Circuit Two)

Equipment Required:

A filled rucksack. Kettlebells. A heavy bag and boxing gloves.

Set and reps:

Complete all stations of the circuits, including the endurance and strength tests (8+9) as quickly as possible.

Stations of the workout

Rucksack and/or weighted vest run (3 miles).
Chin-ups (underhand grip) – x 12 repetitions x 3 rounds.
Core session – a) KB Half get-ups (x 10 reps each side). b) KB planks with alternating shoulder taps (x 1 minute). c) Russian twists with KB. 20 x reps (10 each side) x 4 rounds.
Kettlebell circuit – KB Thrusters x 15 reps. x 25 reps one-armed kettlebell swings. 24 Snatches (12 each side) x 3 rounds.
8 x 45 seconds sprints– (Outdoors or treadmill).
Hand-to-hand combat – 3 minutes all-out rounds on the heavy bag. x 3 rounds.
Kettlebell walks – a. (Use heavier KB’s). Walk 25 yds and back with KB’s in the ‘racked’ position. b. (Use lighter KB’s) Overhead KB walks. Have one KB pressed overhead and carry one KB by side. Walk 25 yds. Change sides and return. x3 rounds.
Endurance test (see below).
Strength test (see below).

Испытание на долговечность

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Endurance test

Испытание на долговечность

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Endurance test

This complex consists of four general physical preparedness exercises. Complete at maximum speed X5 rounds.

‘Spiderman’ Pushups – x 20 reps (10 each side).
Burpees – x 15 reps.
Bear Crawls – (25 yds and back).
Box Jumps – x 12 reps.

Испытание на прочность

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Strength test

Испытание на прочность

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Strength test

Do as many reps as possible of every exercise. Maintain perfect form. On failure move onto the next exercise.

Pull-ups – with an overhand grip.
Squat jumps – the same as in the first test.
Pushups – The chest must touch the ground, the body must stay straight.

The three above exercises are done back to back without rest. 2 minutes of rest before continuing.

Sit Ups – Touch your left knee with your right elbow, on the next rep touch your right knee with your left elbow. Keep alternating. Do as many reps as possible in 2 minutes.
Burpees – (maximum reps in 2 minutes).