Army Special Forces Combat Dive Qualification Course (CDQC) Prep

Nothing Fancy Fitness

Tactical / Military
Coach
Corey Russell

Welcome to the 12-Week Combat Dive Qualification Prep Program, created to help you crush the the Army Special Forces Combat Dive Qualification Course (CDQC).

When I was gearing up for MAC/CDQC, resources for training were scarce, from disorganized team training to programs sourced from individuals who hadn't navigated the course themselves. I've developed this program to equip you for the challenges of MAC and CDQC and to alleviate any apprehensions about enduring weeks of aquatic training.

This regimen integrates running, pool sessions, and tailored strength and endurance exercises to ready you for the demands of combat diving. By dedicating yourself to 5 days of training per week with 2 vital rest days, you'll fortify both your physical and mental stamina, positioning yourself to thrive in one of the military's most difficult courses.

Breath holding not included - there are many helpful phone apps that will assist you in improving your breath hold

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Programming from someone who's done it
Don't rely on prep programs from someone who has never completed CDQC. This 12 week program is designed by a Special Forces combat diver who has over a decade of fitness coaching experience.
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Smart training without junk volume
Most military prep programs are overfilled with 2 plus hour workouts or 2 workouts a day that are challenging but lead to burn out and injury before you even sign into a military school. This program will prepare you for the rigors of MAC and CDQC while promoting adequate rest.
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Prepardness equals confidence
Don't let the horror stories of MAC or CDQC deter you from attempting one of the most rewarding schools in the Army. Just like all military schools, CDQC isn't as bad as it seems and with adequate preparation you can earn the coveted dive bubble.
Features
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Programming 5 days per week
Daily strength, conditioning, and skill training designed specifically to prepare you for MAC/CDQC.
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Delivered through TrainHeroic
Equipment
Required
Rocket/Jet Fins // Diving Weight Belt (up to 16lbs of weight) // Diving Mask // Pull Up Bar // Dumbbells/Kettlebells // Rower/bike // Barbell/Trap bar
Recommended
Fully Equipped Gym
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1 PT Test

A

Push-Up

1 x MAX @ 2:00

B

Sit-up

1 x MAX @ 2:00

C

Pull-Up

1 x MAX @ 2:00

D

Run

1 x 5

Monday
Week 1 Day 2 Fin Test

A

Swimming

1 x 3000

Tuesday
Week 1 Day 3 400s + Core

A

400 m Sprint

4 x 400 @ 8

B1

Hanging Knee Raise

4 x 0:30

B2

Push-Up

4 x MAX

Wednesday
Week 1 Day 4 Rest
Thursday
Week 1 Day 5 Gym day

A1

Bulgarian Split Squat

5 x 8

A2

1-Arm DB Row

5 x 8

B1

Sit-up

3 x 15

B2

GHD Hip Extension

3 x 15

C

Medicine Ball Slam

8 x 0:20 @ 20 lb

Friday
Week 1 Day 6 Swim

Circuit

A

30 minute AMRAP: 50 meter swim (freestyle or combat side stroke, no fins) 10 push ups 15 air squats

B

Swimming

1 x 500

Saturday
Week 2 Day 0 Rest
Coach
coach-avatar Corey Russell

With over 15 years of coaching experience, Corey brings a wealth of knowledge, from coaching special operations soldiers to collegiate athletes to moms and dads. Before his 7-year stint as a Special Forces Medic (Green Beret), Corey was a CrossFit coach, where he enjoyed leading group classes, 1-on-1 training, and he may or may not of competed on a team at the Crossfit Games.

FAQs
Who is this program for?
Anyone interested or "voluntold" to go to the Combat Diver Qualification Course in Key West or similar military diving courses.
Won't my team/unit prepare me for dive school?
Teams are busy. Take control of your success and start prepping early on your own time so one, you don't look like a wet noodle during team pool days, and two, you leave no doubt in your mind that you are ready.
When should I complete this program in relation to MAC start date?
The 12 week program should be completed approximately 1 week prior to the start of MAC.
Army Special Forces Combat Dive Qualification Course (CDQC) Prep