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)