Selection Prep 2.0- 15 weeks

$65

15 weeks

SFAS

Advanced

*This is an update to our original Selection Prep plan. It is similar in structure and training principles but contains a number of substantive changes, such as strength and speed workouts to support current fitness test and selection standards, optional swim workouts for water based selections, and others based on candidate and cadre feedback. 

Our Selection Prep plan is intended to be utilized after completing, at a minimum Block Two and, in most cases Block One and Block Two of our Foundation Series (potentially for more than one iteration). The Selection Prep plan is not a shortcut to fitness. It involves military-specific components of training, most notably ruck marching and lower body muscular endurance that is intended to increase your durability and prepare you for the rigors of a selection or mandatory selection/school train up (which many times can be more damaging than the selection or school itself). During this Selection Prep block, the athlete will get a chance to become comfortable under the ruck, find out what boot/ sock combinations work, identify pacing, and build specific lower and upper body muscular endurance, which will be vital in either the final block of training on this program or at the school/ mandatory train up you have to take part in.

Who is the Selection Prep plan for? An athlete should consider this program if they have:

1. Completed Blocks one, two, and three of our Foundation plan successfully (has seen measurable progress, no illness/ injury). Or be comfortable running 4-5 hours per week
2. Has at least three months clear runway to implement this plan before any school or selection.
3. Is largely injury or illness free (no major injuries including tendonitis, stress fractures, etc., or major illness or hospitalization that would have considerably disrupted consistency of training)
4. Has experience in the weight room and can safely and correctly execute major barbell lifts.
5. Has time to devote to this plan. You will regularly be logging between eight and up to 12 hours a week on this plan.

Prerequisites

This plan is intended for those in the final months of preparation for SFAS or similar military selection courses. It presumes a strong base of training, recommended completion of the Foundational Plan, as well as the following minimum baselines:

– 12 mile ruck march with 35# ruck in under 3 hours

– 2 mile run in under 14 minutes

– 5 mile run in under 45 minutes

– >40 hand release pushups in 2 minutes

– >10 pullups unbroken

– Barbell Front Squat 3 rep max @ 1x bodyweight

– Deadlift 3 rep max @ 1.5x bodyweight

If you can not hit the benchmarks above we recommend repeating the Foundational Plan (or a block of it?) first, or contacting us for Custom Programming or Coaching in order to achieve success.