Afghanistan Pre-Deployment Training Plan


• 6 weeks, 5 days/week
• Mission-specific to build legs and lungs for soldiers patrolling in mountains
• Limited equipment
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.


Product Description

We designed this 6-week training plan mission-specifically to build the legs and lungs for soldiers and others need to patrol in the mountainous regions of Afghanistan. Over a dozen US Army and Marine Corps Battalions plus thousands of individual US and NATO soldiers used this program prior to deployment downrange.

This plan has also been used by mountaineers training for trips to the Himalaya, and backcountry big game hunters planning bow hunting and other trips in the West and Alaska.

Questions? Email

Required Equipment

- Pair of 15# (women) 25# (men) dumbbells
- 60# (women) 80# (men) Sandbag
- 16-18" Box or bench for step ups
- Ruck for rucking and step ups
- Stopwatch with countdown timer

Sample Session


Warm up: 5 Rounds
           20x Squats
                    5x Scotty Bob @ 25#-men, 15#-women


(1) 6 Rounds
      300m Shuttle every 2.5 minutes
(2) 2 Rounds
      1/2 Calf Tabata
      HUG - Hip Mobility Drill

(3) 4 Rounds
15/15/15 Low Back Complex
15/15 Low Back Lunge
15/15 Kneeling Founder
10x Face Down Back Extensions


Warm up: 400x Step Ups with 40# Ruck


(1)  5 Rounds
       4x DOT Drill
       30/5/30 Sean Special
       HUG - Hip Mobility Drill

(2) 400x Step ups with 40# Ruck



(1) Run 4 miles @ 8-9 min/mile pace

(2) 8 Rounds
   3/5x Pull ups (Strict)
    5/10x Dips (full range of motion)
    10/15x Push ups (perfect form)

Lower number for women

Warm Up: 15 minute Sandbag Getup @ 80#- men, 60#-women


(1) 4 Rounds
      Full Leg Blaster
      30 Seconds Rest

(2) 2 Rounds
     Mini Leg Blaster
     30 Seconds Rest



Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman - so I can't put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there - our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we've put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn't see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete's Subscription
If you purchase an Athletes' Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we'll refund your money, no questions asked.



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