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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1)  Mission Direct

Gym numbers mean nothing. All that matters is mission performance. 

To this end, MTI's fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.

We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.

 

2) Fitness Solutions Built from the Ground Up

MTI's programming is not "re-tread" bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We've built our fitness programming for mountain and tactical athletes from the ground up.

The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.

Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.

Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.

Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.

 

3) The MTI Method

→ Research: 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.

→ Deploy & Assess: 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.

→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.

→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

 

4) Mission-Direct Research

MTI exists to "Improve Mountain and Tactical Athletes mission performance and keep them safe." To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI's Mission-Direct Research methodology, and Here to read about just few of our research efforts.

5) Field Proven

Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.

 

6) Programming Breadth

MTI's library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.

Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.

 

7) Worldwide Influence

Our work is not limited to US Athletes.

We've developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.

Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.

On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI's programming to prepare for mountain objectives.

 

8) Mission Performance beyond Fitness

MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe. 

This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety. 

Fitness is just one area of our work.

Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.

Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.

 

9) Direct, Honest, Clear Answers

Since 2007 we've taken and answered dozens of questions weekly from mountain and tactical athletes. We've saved these individual Q&A's and now thousands are archived on our site.

We're not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn't for everyone. If we can help, we'll let you know. If we can't, we'll let you know that, too.

- Rob Shaul, Founder

 


All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.


 

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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