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
---
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. 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).
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!).
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.
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.
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.
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.
Спецназ Военная подготовка
---
Spetsnaz Military Training
цели
---
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!
We hope you enjoy our Spetsnaz Workouts!
‘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
- Rucksack and/or weighted vest run (3 miles).
- Pull-ups (overhand grip) X 12 repetitions X 3 rounds before progressing.
- Core exercises – Weighted sit-ups. KB Windmills. Kettlebell drag through’s. Complete X4 rounds of each before progressing.
- Kettlebell circuit. Turkish Get Ups (5 each side). 40 Kettlebell swings. 20 Cleans each side. Complete X3 rounds of each before progressing.
- Kettlebell Cossack squats. X10 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. X3 rounds before progressing.
- Endurance test (see below).
- Strength test (see below).
8. Испытание на долговечность
---
Endurance test
This complex consists of four general physical preparedness exercises. X12 reps at maximum speed X5 rounds.
- Pushups.
- Burpees.
- Mountain climbers.
- Jumping Lunges. Switch feet every jump.
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.
- 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!!
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
- Rucksack and/or weighted vest run (3 miles).
- Chin-ups (underhand grip) X12 repetitions X3 rounds.
- 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.
- Kettlebell circuit. KB Thrusters X15 reps. X25 reps one-armed kettlebell swings. 24 Snatches (12 each side). X3 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 25yds. Change sides and return. X3 rounds.
- Rucksack and/or weighted vest run (2 miles).
- Hand-to-hand combat – 3 minutes all-out rounds on the heavy bag. X 3 rounds.
- Endurance test (see below).
- Strength test (see below).
8. Испытание на долговечность
---
Endurance test
This complex consists of four general physical preparedness exercises. Complete at maximum speed X5 rounds.
- ‘Spiderman’ Pushups X20 reps (10 each side).
- Burpees X15 reps.
- Bear Crawls. (25 yds and back).
- Box Jumps X12 reps.
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.
- 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).
Whichever circuit you undertake Remember to cool down and drink water!
Тренировка завершена!!
---
Training Complete!!
If you have enjoyed our post on Enter the Spetsnaz (Russian Special Forces) Workouts post please share or feel free to comment below 🙂
Related Posts
Our Other Posts
Kettlebell Training – Schools of Thought
Introduction Modern kettlebell training can be represented basically by five styles. Need to know which
Wonder Woman. Amazon Warrior Workout
Welcome to our Wonder Woman, Amazon Warrior Workouts! Full body functional workouts designed to develop
About Post Author
