Australian Special Forces Entry Test Training Plan

$39.00

  • 6 Week Plan, 5 Day/Week
  • Specific preparation for the physical events in the Australian Special Forces Entry Test
  • Plan automatically scales to the incoming fitness of the individual athlete and continues to push them through the plan
  • This training plan is one of the 190+ Plans included with the Athlete’s Subscription

Description

PROGRAM DESCRIPTION:

The following program is designed to prepare an athlete for successful completion of the Australian Special Forces Entry Test. There is no ‘passing’ score for the events in the Special Forces Entry Test. Your results will be measured against your peers, so it pays to be as prepared as possible for the individual events. Below is a list of the events for the Special Forces Entry Test – all events are conducted in one day.

  • Cadence Push Ups
  • Cadence Pull Ups
  • 3.2km Run with 8kg webbing gear + 4kg weapon 
  • Pack March 1.5 Hours for Max Distance @ 28kg pack + 4kg weapon
  • Swim Test – 2 Min Tread and 400m Swim in Cammies

The training program deploys the scored events on the Monday of Weeks 1, 3, and 6, and uses your latest event scores to scale the workouts to your fitness level for the follow-on progressions.  In this way the plan automatically scales to the fitness of the individual athlete and continues to push them as their fitness improves. It’s designed specifically to improve results on graded events.

Complete this plan 6 weeks directly before your Special Forces Entry Test date. Week 6 is a deload week.  Do the sessions in the order written. Don’t skip ahead. If you’re less than 6 weeks away from the test date, begin at Session 1 and progress as far through the program as you can.

You’ll Train 5 days a week during this program. Saturday and Sunday are total rest. Here is an outline of the schedule:

Weeks 1, 3, 6

  • Monday: Special Forces Entry Test
  • Tuesday: Push Up/Pull Up Work, Swim + Tread
  • Wednesday: Ruck Run Intervals
  • Thursday: Push Up/Pull Up Work, Running Intervals
  • Friday: Ruck Run Intervals

Weeks 2, 4, 6

  • Monday: Push Up/Pull Up Work, Running Intervals
  • Tuesday: Ruck Run Interval
  • Wednesday: Push Up/Pull Up Work, Swim + Tread
  • Thursday: Push Up/Pull Up Work, Running Intervals
  • Friday: Ruck Run Interval

Required Equipment:

  • Course or Track of known distance for 1.5 Hour Ruck Assessment and Intervals
  • Ruck @ 28kg
  • Webbing Gear @ 8kg
  • Sledge or Dumbbell @ 4kg
  • Pull Up Bar
  • Timepiece or stopwatch
  • 25m or 50m Pool
  • Audio for Push Up/Pull Up Cadence Beeps

COMMON QUESTIONS:

What if I miss a 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.

Can I see some sample training?
Click the “Sample Training” tab above to see the entire first week of programming in the plan. You are encouraged to do it before purchasing.

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.

Unfamiliar Exercises?
For a list of exercises and video demonstrations, go to: http://mtntactical.com/category/exercises/

Required Equipment

Required Equipment:

  • Course or Track of known distance for 1.5 Hour Ruck Assessment and Intervals

  • Ruck @ 28kg

  • Webbing Gear @ 8kg

  • Sledge or Dumbbell @ 4kg

  • Pull Up Bar

  • Timepiece or stopwatch

  • 25m or 50m Pool

  • Audio for Push Up/Pull Up Cadence Beeps

Sample Training

BELOW IS THE ENTIRE FIRST WEEK OF THE TRAINING PLAN:

**************

SESSION 1
Obj: Special Forces Entry Test Assessment

Warm Up:
3 Rounds
200m Run
2x Pull Ups
10x Push Ups
10x Squats
10x Sit Ups
Instep Stretch

Training:

(1) Max Cadence Push Ups

Rest 5 Min

(2) Max Cadence Pull Ups

Rest 5 Min

(3) 3.2km Run for Time @ 8kg webbing gear + 4kg sledge or dumbbell

Rest 10 Min

(4) 1.5 Hour Ruck for Max Distance @ 28kg + 4.5kg sledge or dumbbell

(5) 2 min. water tread in cammies - then immediately…

400m Swim using the Breast Stroke or Side Stroke. Use the same stroke for the entire swim

RECORD RESULTS FOR ALL TESTS

Notes:
You may conduct the ruck and swim later in the day if required.

CLICK HERE for Cadence Timer

******************

SESSION 2
Obj: Push Up/Pull Ups, Swim Confidence

Warm Up:
4 Rounds
5x Push Ups
2x Pull Ups
5x Sit Ups
Lat/Pec Stretch

Training:
(1) 6 Rounds
Cadence Push Ups @ 30% of your max reps scored in SESSION 1
45 Sec. Rest

(2) 6 Rounds
Cadence Pull Ups @ 30% of your max reps scored in SESSION 1
45 Sec. Rest

(3) 2 Min Water Tread in Cammies

Then immediately…

(4) 3 Rounds
200m Swim using the Breast Stroke or Side Stroke. Use the same stroke for all rounds.
60 sec rest between swims

Notes:
Part (1) & (2): Ensure you are conducting Push Ups and Pull Ups to the cadence timer set to 30 BPM.

CLICK HERE for Cadence Timer

******************

SESSION 3
Obj: Ruck Run Intervals

Training:

(1) 2 Rounds
Ruck Run Interval Distance @ per km interval pace with a 28kg ruck + 4kg sledge or dumbbell
Rest 8 Minutes between efforts

How to find your Ruck Interval Distance and Time:

Example: You rucked 10km during the SESSION 1 1.5 Hour Ruck Assessment.

Step 1: Find your per kilometer pace by dividing your max distance (10km) from the 90-minute ruck assessment.  (90 min/10 = 9:00 min/km).

Now subtract 20% from the per kilometer pace. You will need to break it down into seconds. 9:00 min is 540 seconds. 20% of 540 = 108.

540 sec. - 108 sec. = 432 sec.

432 seconds converted to minutes (divide by 60) is 7:12. So 7:12 min/km is your pace.

Step 2: Divide your assessment distance by 3 (10km/3 = 3.3km),

Your interval distance will be 3.3km with a goal interval pace of 7:12 min/km. For this training session, you will ruck run 3.3km with a pace of 7:12min/km. Rest for 8 minutes, and then repeat at the same distance and speed.

*****************

SESSION 4
Obj: Push Up/Pull Ups, Web Gear Run Intervals

Warm Up:

3 Rounds
5x Squat Jumps
5x Push Ups
2x Pull Ups
100m Run - Increase Speed Each Round
Instep Stretch

Training:

(1) 6 Rounds
Cadence Push Ups @ 35% of your max reps scored in SESSION 1
45 Sec. Rest

(2) 6 Rounds
Cadence Pull Ups @ 35% of your max reps scored in SESSION 1
45 Sec. Rest

(3) 4 Rounds
800m Run wearing 8kg webbing gear + 4kg sledge or dumbbell @ Interval Pace using the MTI Running Calculator and results from SESSION 1 3.2km Run.
Rest 3 min. between efforts

Notes:
Part (1) & (2): Ensure you are conducting Push Ups and Pull Ups to the cadence timer set to 30 BPM.

CLICK HERE for Cadence Timer

Part (3): Use the “2-Mile” assessment distance on the MTI Running Calculator when finding your Interval Pace

*****************

SESSION 5
Obj: Ruck Run Intervals

Training:

(1) 2 Rounds
Ruck Run Interval Distance @ per km interval pace with a 28kg ruck + 4kg sledge or dumbbell
Rest 8 Minutes between efforts

How to find your Ruck Interval Distance and Time:

Example: You rucked 10km during the SESSION 1 1.5 Hour Ruck Assessment.

Step 1: Find your per kilometer pace by dividing your max distance (10km) from the 90-minute ruck assessment.  (90 min/10 = 9:00 min/km).

Now subtract 20% from the per kilometer pace. You will need to break it down into seconds. 9:00 min is 540 seconds. 20% of 540 = 108.

540 sec. - 108 sec. = 432 sec.

432 seconds converted to minutes (divide by 60) is 7:12. So 7:12 min/km is your pace.

Step 2: Divide your assessment distance by 3 (10km/3 = 3.3km),

Your interval distance will be 3.3km with a goal interval pace of 7:12 min/km. For this training session, you will ruck run 3.3km with a pace of 7:12min/km. Rest for 8 minutes, and then repeat at the same distance and speed.

 
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Fitness Programming Focused on
Mission-Direct Performance

All that matters to MTI is outside performance. We are driven to continuously improve and evolve. To this end MTI is not beholden to any fitness programming methodology, equipment or exercise. We continuously research, deploy, assess and iterate our programming with an emphasis on Mission-Direct application and performance. Here is the MTI Method:

MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

We deploy the training plan "Lab Rats" at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan.  Post cycle we assess the programming's effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn't.

Plan is published for purchase as an individual training plan and made available to our subscribers.

It doesn't stop there. We take what we learn by deploying our mountain and tactical programming with our Lab Rats, go back, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

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.

Questions?
Email: rob@mtntactical.com

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