BORSTAR STC Training Plan


• 9 weeks total, 5 days/week of training; 2-a-days on Monday and Wednesday.
• Designed to prepare you for the rigors of BORSTAR STC, including litter carries, FTX, rucking, and calisthenic “smoke” sessions.
• Individually scaled to your fitness for BORSTAR PFT and assessment results in the plan.
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.


This demanding, 9-week plan is designed specifically to train athletes for the fitness demands of BORSTAR STC. It contains focused emphasis on improving BORSTAR Physical Fitness Test (PFT) scores, Swim Assessment scores, water confidence, and run and ruck performance.

You’ll train 5 days per week, with two-a-days on Mondays and Wednesdays, for a total of 54 sessions, including multiple 2-a-days. Begin this training plan the 9 weeks directly before selection date. To successfully complete this program you’ll need to make training for selection a priority during your work day.

This training plan deploys initial assessments specific to selection and then progressions based upon your assessment results. In this way, the plan automatically scales to the fitness level of the athlete. Here are the assessments used:

– BORSTAR PFT (2 min push ups, 2 min sit ups, max pull ups, 1.5 mile run)
– Swim Assessment (250m for time, 15 min tread, max air squats, max flutter kicks)
– 3 mile Ruck Run for time
– 6 mile Run for time
– 6 Mile Litter Ruck for Time

In addition to assessment work, the plan includes long, weekend “mini events” designed to prepare you physically and mentally for the long days you’ll face at selection. Here’s the typical training week:

Monday: AM: PFT Work/ PM: Litter Ruck Work
Tuesday: Swim Assessment Work
Wednesday: AM: Core and Work Capacity/PM: Ruck Run Intervals
Thursday: Run Assessment Intervals
Friday: Stamina OR Rest (alternates each week)
Saturday: Mini Event OR Rest (alternates opposite Friday’s session)


Required Equipment

This plan requires minimal equipment outside of what you’ll use at STC. A full list follows.
- Pull-up Bar
- 60# Sandbag
- 50# pair of Dumbbell or Kettlebell
- Rucksack loaded to 35#
- IBA or 25# Weight Vest
- 2.5# plate
- Course of known distance/track/GPS to know distance
- Stopwatch (we recommend the Timex Ironman 100)
- Recommended Equipment
- GPS Watch (we like the Garmin ForeRunner 10) for tracking rucking distance and time.

Sample Training

AM Session:
Obj: PFT Work
Use SESSION 1 results

3 Rounds
200m Run - easy pace
8x Push-Ups
8x Sit-Ups
4x Pull-ups
Instep Stretch

(1) Push-ups:
5 Rounds, every 60 sec.
30% of your Max Reps from PFT
No. 1
1 Round max reps Push-Ups in
60 sec.

(2) Sit-up:
5 Rounds, every 60 sec.
30% of your Max Reps from PFT
No. 1
1 Round max reps Sit-Ups in 60

(3) Pull-ups:
5 Rounds, every 90 sec.
30% of your Max Reps from PFT
No. 1***
1 Round max reps Pull-Ups in 90

***If you scored 20 or more Pullups
during SESSION 1, drop to
20% per round and do reps with
an IBA, 25# weight vest, or pack.

(4) 2 Rounds
800m Run @ designated PFT No.
1 run time pace
Rest 2 min. between intervals

PM Session:
Obj: Litter Ruck Work
Use SESSION 6 results

(1) 2 Rounds
Run 2-miles with a 35# pack and
one 50# dumbbell (or kettlebell)
held in your hand @ designated
Litter Ruck Interval pace
Rest 5 min. between intervals

Obj: Swim Assessment Work
Use SESSION 2 results

Swim 25m Side Stroke
Swim 25m Breast Stroke
Swim 100m Freestyle Stroke

(1) 5 Rounds
100m Freestyle intervals @
designated Swim Interval pace

(2) Hypoxic Ladder:
Freestyle Stroke
25m breath every 2 strokes
25m breath every 4 strokes
25m breath every 6 strokes
25m breath every 4 strokes
25m breath every 2 strokes
(3) 16 min. Tread

(4) 8 Rounds
One Breath Line Touches:
Take 1x Breath, then immediately-
1x Line Touch on pool bottom
Return to the surface and repeat,
only taking one breath before
returning to the bottom of the

(5) Air Squats:
5 Rounds, every 60 sec.
35% of your Max Reps from
1 Round max reps Air Squats in
60 sec.

(6) Flutter Kicks:
5 Rounds, every 60 sec.
35% of your Max Reps from
1 Round max reps Flutter Kicks in
60 sec.

AM Session
Obj: Core/Work Capacity

65x Sandbag Get-ups - 60#

(1) 4 Rounds, one every 2:20
300m Shuttle Sprints

(2) 6 Rounds
75 sec. Farmer’s Carry - 50#
20/20 sec. Standing Founder
20/20 sec. Kneeling Founder
10x Face Down Back Extensions

(3) 2 Rounds
25 sec. Jane Fondas
25 sec. Shoulder Hand Jobs -

PM Session:
Obj: Ruck Run Intervals
Use SESSION 3 results

(1) 4 Rounds
1-mile Ruck Run @ designated
Ruck Run Interval pace
3 min. Rest between Intervals

Obj: Mini Event

At Pool, in swim gear...
(1) 20 Rounds
Swim 50m
5x Burpees
10x Situps
15x Air Squats
Change to full uniform, and
grab 35# pack

(2) Ruck Run 3 Miles in 35# pack

(3) 8 Rounds - NO RUCK
Run 200m with 60# sandbag
across Shoulders
5x Sandbag Burpees with 60#
20x Flutter Kicks

(3) Run 4 Miles - unloaded

(4) 8 Rounds
10x Sandbag Getups @ 60#
50m Farmers Carry Run @ 50#
5x Seated Russian Twists with
50# Dumbbells

(5) 5 Mile Litter Ruck - 35# Ruck,
boots/cammies/helmet, 50#
dumbbell or kettlebell in hand
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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.


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This Plan is one of 200+ plans included in the Athlete's Subscription.