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099 Wes Kennedy: Train Like The Special Forces and Prepare Your Body For Anything

Wes Kennedy - Super Strength Show - Special Forces

In this episode of the Super Strength Show, Wes Kennedy takes us on his journey to becoming the Founder and Head Special Operations Coach of Elite Training Programs, and the CEO of Kinetic Results. During this interview, Wes teaches you how to train like the Special Forces and prepare your body for anything!

More Specifically in this Episode

  • It’s Not Wins and Loses, It’s Wins and Lessons
  • You’re the Average of the 5 People You Surround Yourself With
  • Training for Special Operations Involves Two Things: Being Able to Handle A Lot of Volume and Being as Strong as You Possibly Can Be
  • The Benefit of Long Term Training
  • Your Training Will Change as You Get Older
  • Biological Age Vs. Training Age
  • Special Ops and Elite Top Level Athletes
  • The Concept of “Break Them Down, Before We Build Them Up”
  • You Don’t Get to a High Level of Professionalism Without Learning the Basics
  • Don’t Worry About What Everybody Else Is Doing
  • Train for a Specific Goal and Do What You Can Do in the Gym to Best Prepare You For That
  • Eat Your Carbohydrates
  • Vision + Focus = Results
  • Mental Toughness Isn’t Gained… It’s Earned
  • Don’t Play The Short Game, Play The Long Game

About Wes Kennedy

Wes Kennedy is the Founder of Brotherhood Life. He has combined his real world experience as a Special Forces Operator and Sniper with his passion for strength & conditioning, nutrition and mental toughness to create the world’s premier training system for combat athletes. He’s the best selling author of ‘Sports Vision Training for Shooting Performance’ and has coached hundreds of combat athletes around the globe to their individual success.

Sign up for Wes’s 3 Part Video series on building the ultimate special operations athlete at

To work with Wes Kennedy start here:

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Wes Kennedy - Super Strength Show - Special Forces

Training Resources Mentioned in this Episode

Team Room Training

Guest Videos

Dynamic Range of Motion Exercises for Warm Up


Seated Dumbbell External Rotation


Powell Raise | Side Lying with Dumbbell


Connect With Wes Kennedy


Bonus Q&A

Every person that we interview on The Super Strength Show has an opportunity to answer some extra questions that aren’t asked in the podcast. It’s a chance for our listeners to learn a little bit more about our guests and to get even more value from our show. Check out the answers that online personal trainer, Wes Kennedy provided below!

Can you share one of your habits that contribute to your success in the gym? Having my own coach is key. He gives me what I need to do each week based on my availability and goals that we have laid out and then I schedule it into my default calendar and get er’ done.

What are your favourite exercises? Walking front rack barbell lunges, TnG Power Cleans, and strict muscle-ups.

What are your favourite muscle groups to train? I don’t train think that way with my training. In terms of energy systems, long duration aerobic work is very easy for me and I’m a good grinder (think burpee pull-ups, wall walks, farmers carry, etc. over a period of 20-40 minutes).

What are your favourite pieces of equipment? Strongman equipment is a blast to use. That and the Aidryne. So many purposes that it can be used for and for a variety of individual goals.

What is currently on your workout music playlist? I don’t listen to music nearly as much as I should, just never get around to it. I got used to being alone with my thoughts when I was in the Special Operations community so I guess I stick to that and focus on my breathing and the movement itself rather than getting lost in the music.

How do you psych up for a workout or set? Nothing usually, just get it done. If I’m attempting a big PR I might slap my low back, quads and glutes, give a few grunts and try and get angry but mostly I just grab it and lift it.

What was one exercise or routine that gave you great gains in muscle mass and/or strength? The exercise that addressed the weakness in the chain at that given time in my training history. It’s less about the exercise and more about the tempo and rep scheme being used for the right individual. Taking into account their training age, biological age, neuromuscular efficiency to name a few.

What’s your favourite way to speed up recovery between workouts? Lots of high quality sleep and optimal nutrition. Everything else is window dressings.

What’s your favourite meal? Breakfast!

What’s your favourite cheat meal and how often do you indulge? I don’t think in terms of ‘cheat meals’, if I really want to eat something I will.

What supplements do you feel work well for you? I take some basics: ZMA, Vitamin D, Vitamin C, Vitamin B Complex, beef protein powder (I’m a bit sensitive to whey), a multi-greens, and a probiotic. I’ll add to this that if nutrition, programming, and sleep isn’t dialed in first, supplements are largely a massive waste of money, usually.

What do you do to relax? Lay on the couch and watch TV, or get outside and on the water. I don’t watch much TV.

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