Spetsnaz. Russian Special Forces.

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!!

 

 


вступлениеIntroduction


 

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.

 

Spetnaz Training. Enemy at the Gates Workout. Super Soldier Project.

 

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.  There is even a ‘Spetsnaz day’ in Russia (October 24th).

 

Боевая подготовка 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).

 

Spetsnaz. Russian Special Forces.
The Spetsnaz. Russia’s finest.

 


Физическая подготовка 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!).

 

 

Endurance training. Strength training. Flexibility training.
Speed, power, endurance, strength and flexibility training.

 

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 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.

 

Pushups. Core training. pain tolerance. Spetsnaz.
Pushups, core training and pain tolerance. Spetsnaz style!!

 

обучение гири 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.

 

Kettlebell workouts. Russian Special Forces.
A ‘Girevnik’ (Kettlebell lifter) in the Russian military.

 

Боевые искусства 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.

 

Spetsnaz Training. Systema. Sambo. Combat Sambo. Russian Martial Arts.
Russian martial arts integrate systems of fighting from Russian fighting systems such as Sambo, Systema and Cossack fighting techniques with more traditional martial arts such as Karate and Boxing.

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.

 

 

 



 

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!

 

We hope you enjoy our Spetsnaz Workouts!

 

Spetsnaz Motto. Spetsnaz Logo. Russian Special Forces.
Spetsnaz Logo. Russian Special Forces.

 

‘Any mission, any time, any place’

Spetsnaz motto

 

 

 


Tренировка. Номер один (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

  1. Rucksack and/or weighted vest run (3 miles).
  2. Pull-ups (overhand grip) X 12 repetitions X 3 rounds before progressing.
  3. Core exercises – Weighted sit-ups. KB Windmills. Kettlebell drag through’s. Complete X4 rounds of each before progressing.
  4. Kettlebell circuit. Turkish Get Ups (5 each side). 40 Kettlebell swings. 20 Cleans each side. Complete X3 rounds of each before progressing.
  5. Kettlebell Cossack squats. X10 reps on each side.
  6. Rucksack and/or weighted vest run (2 miles).
  7. Hand-to-hand combat – 3 minutes all-out rounds on the heavy bag. X3 rounds before progressing.
  8. Endurance test (see below).
  9. Strength test (see below).

 

Backpack running. Chin up. Weighted crunches. Kettlebell Windmills. Turkish get up. Kettlebell Swing. Kettlebell Clean. Cossack Squat. Heavy bag training.
1. Backpack running. 2. Chin up. 3a. Weighted crunches. b. Kettlebell Windmills. c.Kettlebell drag. 4a. Turkish get up. b. Kettlebell Swing. c. Kettlebell Clean. 5.Kettlebell Cossack Squat. 6. Backpack run. 7. Heavy bag training.

 

8. Испытание на долговечность   Endurance test

This complex consists of four general physical preparedness exercises. X12 reps at maximum speed X5 rounds.

  1. Pushups.
  2. Burpees.
  3. Mountain climbers.
  4. Jumping Lunges. Switch feet every jump.

 

Russian Complex 1. Sniper Training. Enemy at the Gates Workout. Super Soldier Project.

 

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

 

9. Испытание на прочность Strength test

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

  1. Pull-ups with an overhand grip.
  2. Squat jumps, the same as in the first test.
  3. 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.

  1. 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.
  2. Burpees (maximum reps in 2 minutes).

 

Pull up exercise. Jumping Lunges. Pushups. Crunches exercise. Burpees exercise. AMRAP workout.
1. Pull up. 2. Jumping Lunges. 3. Pushups. 4. Crunches. 5. Burpees. AMRAP workout.

 

 


‘умереть но сделать’ 

(Die, but do!!) – Russian saying


 

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

Warrior workouts.

 

For more on Russian Kettlebell training its always worth checking out the modern ‘father of kettlebells’ Pavel Tsatsouline.

 

 

 


Разрабатывать. Номер два – (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

  1. Rucksack and/or weighted vest run (3 miles).
  2. Chin-ups (underhand grip) X12 repetitions X3 rounds.
  3. Core session – KB Half get-ups (X10 reps each side). KB planks with alternate shoulder taps (X1 minute). Russian twists with KB. Reps X4 rounds.
  4. Kettlebell circuit. KB Thrusters X15 reps. X25 reps one-armed kettlebell swings. 24 Snatches (12 each side). X3 rounds.
  5. 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 25yds. Change sides and return. X3 rounds.
  6. Rucksack and/or weighted vest run (2 miles).
  7. Hand-to-hand combat – 3 minutes all-out rounds on the heavy bag. X 3 rounds.
  8. Endurance test (see below).
  9. Strength test (see below).

Backpack running. Chin ups. Russian Twists. Kettlebell thrusters. Kettlebell swings. Kettlebell Snatch. Heavy bag workout.
1. Backpack running. 2. Chin-ups. 3. a. Half Get-ups. b.Planks with a kettlebell. c. Russian Twists. 4.a Kettlebell thrusters. b. Kettlebell swings. (Singles). c.Kettlebell Snatch. 5. Racked Kettlebell Walks. b. Overhead Kettlebell walks. 6. Backpack run. 7.Heavy bag training.

 

 

 

8. Испытание на долговечность   Endurance test

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

  1. ‘Spiderman’ Pushups X20 reps (10 each side).
  2. Burpees X15 reps.
  3. Bear Crawls. (25 yds and back).
  4. Box Jumps X12 reps.

 

Spiderman Pushups. Burpees. Bear crawls. Box Jumps. Metcon workout.
1. Spiderman Pushups. 2. Burpees. 3. Bear crawls. 4. Box Jumps. Metcon workout.

 

 

9. Испытание на прочность Strength test

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

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

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

  1. Situps. The hands are clasped behind the neck, the feet are held by the training partner. 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.
  2. Burpees (maximum reps in 2 minutes).

 

Pullups. Jumping Lunges. Pushups. Situps. Full Burpees. AMRAP workout.
1. Pull ups. 2. Jumping Lunges. 3. Pushups. 4.Situps. 5.Full Burpees.

 

 

Whichever circuit you undertake

Remember to cool down and drink water!

 

 

 


Тренировка завершена!! Training Complete!!


 

Workout complete. Hero of the Russian Federation.

 

If you have enjoyed our Spetsnaz Workouts please share or comment below! 😉

Subscribe for updates

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.