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
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
A
Swimming
1 x 3000
A
400 m Sprint
4 x 400 @ 8
B1
Hanging Knee Raise
4 x 0:30
B2
Push-Up
4 x MAX
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
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
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.
Get wet.
Get Army Special Forces Combat Dive Qualification Course (CDQC) Prep