Strength and Conditioning for Special Forces

Wenning Strength

Coach
Matt Wenning

Enlist in on a 15-week transformational journey designed to shape you into the elite soldier our country needs. Our comprehensive program will guide you through every step of the way with expertly crafted video tutorials for each exercise.

You're not just training your body; you're honing it into a weapon for our nation's defense. We recognize your dedication to serve, and we're here to equip you with the tools you need to thrive among your future comrades.

But our program isn't just for aspiring Special Forces candidates. It's also perfect for those striving for peak physical condition. Whether you're driven by duty or personal excellence, this caters to your goals. Are you ready?

The program was created by Matt Wenning, a seasoned expert who has steered over 6,000 troops towards strength, conditioning, and wellness excellence in the U.S. Army, including Infantry and Ranger divisions.

Features
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Coaches At Your Fingertips
Our coaches, along with our active community, are here to help you through the programming.
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Programming 6 days per week
Programming is usually 6 days per week with 2 max effort days (upper and lower), 2 dynamic days (upper and lower), GPP / Restoration and Recovery.
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Video Demonstrations and Explanations
Matt Wenning showcases and explains every exercise through instructional videos.
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Committed Community
A vibrant community that will keep you pushing to unlock your best!
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder and keep you going longer, all through an app.
Equipment
Required
Weight plates // Sled // Barbell // Power rack or squat stand // Dumbbells // Bench // Cable machine // Kettlebell
Recommended
Resistance bands // Medicine ball // Swimming gear
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Sample Week
Week 1 of 15-week program
Sunday
DAY 1: MAX EFFORT LOWER

A

Sled Drags

6 x 80

B

Barbell Squat

7 x 1

C1

DB Step Ups

C2

DB Alt Toe Touch

3 x 10

C3

Standing Cable Crunch

3 x 20

C4

Single Leg Box Squat

3 x 6

C5

Stretch

@ 10:00

D

Ruck March

1 x 6

Monday
DAY 2: MAX EFFORT UPPER

A

Rear Delt Rows

3 x 25

B

Narrow Grip Bench Press

C

DB Bench Press

@ 2:00

D

DB Bent Over Row

3 x 10

E

Tricep Pushdowns

F1

Rear Delt Rows

4 x 20

F2

External Rotator Work

2 x 15

F3

Stretch

@ 10:00

Tuesday
DAY 3: CARDIO

A

Running - Jogging

1 x 1.5

Wednesday
DAY 4: RECOVERY

A

Foam Rolling

@ 20:00

B

Walk.

@ 20:00

Thursday
DAY 5: DYNAMIC LOWER

A

Dynamic Mobility (Warm-Up)

@ 10:00

B

Box Jumps

10 x 1

C

Speed Squats

8 x 2

D1

Reverse Hyper

3 x 10

D2

Glute Hamstring Raises (GHR)

D3

Leg Raises

3 x 15

D4

Full Sit-Ups

Thursday
Mini-Workout

A

Swim

1 x 30:00

Friday
DAY 6: DYNAMIC UPPER

A

Dynamic Mobility (Warm-Up)

@ 10:00

B

Speed Bench Press

8 x 3

C1

Rear Delt Rows

3 x 20

C2

Rope Swings (Any Way)

Saturday
DAY 7: CARDIO

A

Hill Sprint

6 x 20

Coach
coach-avatar Matt Wenning

Matt Wenning is a 3 time world champion powerlifter. He has directed over 6000 troops in strength, conditioning, and wellness for the U.S. Army including Infantry and Ranger Divisions.

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Become a Warrior

Matt Wenning knows how to train soldiers, which means he knows how to train YOU. With his background, you're in the best hands. Follow his advice and become a weapon for good. Let's get started!!

Get Strength and Conditioning for Special Forces
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FAQs
I’m new to the program, where should I start?
We recommend starting on Week 1 Day 1 and proceed through the entire program. After you have completed this program feel free to go through it again!
I see the term “meso” a lot. What does that mean?
This refers to a “mesocycle,” which is a specific training block. It’s a focus on one particular aspect of a program. You’ll see the term “meso” in this manual quite a bit.
Should I know my 1-rep max for squat, bench, and deadlift?
We highly recommend that you possess a basic understanding of your one-rep maximum (1RM) for squat, bench press, and deadlift. However, this knowledge is not mandatory, as the majority of our workouts and exercises are designed around the concept of Rate of Perceived Exertion (RPE).
What does RPE mean and how do I implement it into my workouts?
The Rating of Perceived Exertion (RPE) serves as our method for gauging the perceived intensity of an exercise. This assessment employs a numerical scale spanning from 1 to 10, where a rating of 1 signifies minimal effort, while a rating of 10 denotes an exceptionally strenuous effort.
How should I warm-up / cool down?
Each session has what we call a Wenning Warmup, this warmup is used to prime the muscle groups we will be targeting for that session. The Wenning Warmup varies from workout to workout.
What does a standard training week entail?
Typically, our training program consists of four days per week, comprising two maximum effort days (one for upper body and one for lower body) and two dynamic days (again, one for upper body and one for lower body).
What if my schedule doesn't permit me to train four days a week?
Not to worry! You have flexibility in your training frequency. You can choose to complete between 1 to 3 workouts per week. We suggest switching up your workout sessions each week to ensure variety and balanced training.
How much recovery time should I allow between each training session?
To adhere to the principles of the Law of Accommodation, it's recommended to ensure a minimum of 72 hours of rest between Max Lower and Dynamic Lower sessions, as well as between Max Upper and Dynamic Upper sessions.
What are tempos?
A tempo is the speed at which you perform an exercise. For example, if you see something with a 3-3 tempo it is a 3-count concentric phase and a 3-count eccentric phase.
Can you help me track my diet & nutrition?
Given the size of our community, individually tracking nutrition plans for each athlete can be quite challenging. To best serve our community, we have developed The Wenning Strength Nutrition Manual, which is designed to provide comprehensive guidance in this area. Find it at WenningStrength.com.
The Proof
verified-athlete-avatar Stone Cold Steve Austin

Professional Wrestler (Retired)

Verified Athlete

"It’s been a lot of fun training with so much structure ."

verified-athlete-avatar Don Saladino

Coach & Fitness Entrepreneur

Verified Athlete

"If you’re someone that is looking to pursue athletic performance, Matt’s one of your guys."

verified-athlete-avatar Gunnar Peterson

Personal Trainer and Author

Verified Athlete

"His programming is second to none."

verified-athlete-avatar Rob Mayzer

Powerlifter

Verified Athlete

"Matt’s the only one I’ve ever been able to train with that I didn’t get injured from working out with."

Strength and Conditioning for Special Forces