This training plan is specifically designed to improve Army Physical Fitness Test scores, meaning it is purposefully designed to improve your APFT performance. It is not a general fitness plan.
It is constantly challenging due to the nature of it’s individually scaling design.
We’re on Version 5 of this plan – it was last updated June, 2013. This version is different than previous versions in two ways:
1) Updated calisthenics progression (different than Version 3 and earlier).
2) Updated run interval progression and tables (different than Version 4 and earlier).
The sessions are designed to around an hour, except for Wednesdays, which should only take 20-30 minutes. Every other Monday you will perform 2-a-days (two sessions per day), one in the A.M. and one in the P.M. Each week has the same structure,
During this program, every number of calisthenics repetitions you perform is based on the number of repetitions you completed during your last APFT in the program (Sessions 1, 11, and 21).
Athlete performs 50x Push-ups on APFT No.1 (Session 1).
The PM part of Session 1 from the plan calls for:
(1) 5 Rounds, every 90 sec.
30% of your Max Reps Push-Ups from APFT No. 1
1 Round max reps Push-Ups
Which means …..
30% of 50x Push-ups is 15 (.3 x 50 = 15). So, a set your timer to 90 sec. On Round 1, do 15x Push-ups as fast as possible with proper form, then rest for the remaining time in the 90 sec. interval.
When Round 1’s 90 sec. is up, immediately begin Round 2 by sprinting though 15x push-ups as fast as possible with proper form, again resting for the remainder of the 90 sec. interval after completing all 15 reps. Repeat this through 5 Rounds. Then, immediately after Round 5’s 60 sec is up, do 1 Round of as many Push-ups as possible during the 90 sec. interval.
You can rest and start again if necessary – just work the entire 90 sec.
The Sit-up progression works in the exact same way.
RUN TRAINING AND RUN TABLES
The program includes scaled paces for your runs. These paces are based on your assessment results. Always use the latest assessment results to determine paces for subsequent training sessions.
The table is scaled to your latest assessment time and dictates the pace you need to keep for each repeat of the interval. The tables are self-explanatory and easy to figure out as you work through the training plan.
Email firstname.lastname@example.org if you have any questions and we’ll lead you through it.
What if I can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.
What if I miss a training day?
If you miss a day, make up the session you missed the next day and follow the programming as prescribed. If this happens, we recommend training on a Saturday to stay on schedule.
Where do I find unfamiliar exercises?
See our Exercise Library HERE.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming.
Questions? Email email@example.com
Below is the First Week from this Training Plan:
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.