BORTAC Selection Training Plan


• 8 weeks, 6 days/week. Last week is a taper week with significantly less volume.
• Designed to prepare you for maximal performance at selection: everything you need, nothing you don’t
• Assessments scale the program to your ability.
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Product Description

Intense, sport-specific 8-week program is specifically designed to prepare athletes for the US Border Patrol’s BORTAC Selection. The plan includes a 1-week taper, and is designed to be completed the 8 weeks directly prior to your selection start week.

This is a very intense, 6-day a week training program with high levels of volume and stress. To successfully complete this program you’ll need to make training for selection a priority during your work day.

Ruck/Run/Core Intensive
This plan is “sport specific” to the fitness demands you’ll face at BORTAC Selection – rucking, running, swimming, work capacity “smokers,” grip strength, etc.

The plan includes 5 specific assessments, and follow-on progressions based on the athlete’s initial results. This way the plan automatically scales to the initial fitness level of each athlete. You’ll take these assessments multiple times over the 8 weeks:

(1) BORTAC PFT  1.5 Mile Run, Max Sit ups (1 minutes), Max Push ups (1 minutes), Max Pull ups, 1RM Bench Press and 6-Mile Ruck
(2) 3-Part Work Cap Assessment: Sprints, Sandbag Getups, 3-Mile IBA Run (Shorts/T-Shirt)
(3) 10 Mile Heavy Ruck for Time – 60# Ruck, 10lb Sledge Hammer or Dumbbell, Full Cammies/Boots
(4) 6 Mile Run for Time, shorts and t-shirt
(5) Multi Modal Work Caps for Time

Training Week:
Monday – PFT Work
Tuesday – Run/Core
Wednesday – Strength/Work Cap
Thursday – Ruck/Work Cap
Friday – Swim/Unload
Saturday – Heavy Ruck Intervals



Required Equipment

- Bench, rack and barbell/plates for Bench Press
- Stop Watch with Repeating Countdown Timer - Timex Ironman is best.
- 60# Sandbag
- ALICE Ruck or same ruck you will use at selection, 60# of filler,
10# Rubber Rifle, 10 lb sledge hammer or a 10# dumbbell to carry during the rucks and IBA Run
- Pair of 25# Dumbbells
- Pull up Bar
- Highly Recommended - GPS-enabled Stop Watch with repeating countdown timer. A GPS enabled watch will make measuring run and ruck distances and pacing, much easier.

Sample Training


Warm up:
3 Rounds
8x Squats
8x Push-Ups
8x Sit-Ups
5x Pull ups
Run 200m

(1) 5 Rounds
Run 800m at Interval Pace based on 1.5 mile Run Time
Rest 2 Minutes between runs

(2) 4 Rounds, every 60 sec.
35% of max reps Push-ups, then immediately...
Max reps Push-ups in 60 sec.

(3) 4 Rounds, every 60 sec.
35% of max reps Sit-ups
then ...
Max reps Sit-ups in 60 sec.

(4) 6 Rounds, every 60 sec.
35% of max reps Pull-ups
Max reps Pull-ups in 60 sec.

(5) 2 Rounds
Lat + Pec Stretch
Instep + Hip Flexor Stretch
Foam Roll legs

Obj: Assessment Work (Use results from SESSIONS 19 & 21)


(1) 8 Rounds (Use SESSION 19 Results)
5x Bench Press
30% Max Rep Pull ups

Use the below chart for Bench Press loading ….

Round  Reps    %1RM
1           5           50
2           5           60
3           5           70
4           5           80
5           5           80
6           5           80
7           5           80
8           5           80

4 Rounds
300m Shuttle Run in IBA, every 2 min, 30 Seconds.

(3) 8 Rounds - Every 90 seconds, 10% of max reps Sandbag Getups from SESSION 21 (round up)

(4) 4 Rounds IBA Run
Run 800m at Interval Pace based on SESSION 21 3-mile IBA Run Time
Rest 2 Minutes between runs

(5) 2 Rounds
Hip Flexor + Instep + Pigeon Foam Roll Legs/Low Back

Obj: Ruck Work, Work Cap Assessment

Warm up:
3 Rounds
8x Squats
8x Push-Ups
8x Sit-Ups
5x Pull ups
Run 200m
Instep Stretch


(1) 2 Rounds
2 Mile Ruck at Interval Pace based on SESSION 19’s 6-Mile Ruck time, Flat Course
Rest 5 Minutes between Rucks, Load - 40# + 10 lb Sledge/Dumbbell

(2) 6 Rounds for Time
50x Step ups with 40# Ruck
6x Pull Ups

Obj: Ruck Assessment

(1) 10 Mile Heavy Ruck for Time, Rolling Course
Load - 60# + 10 lb Sledge/Dumbbell

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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.



I just got selected for BORTAC!  I finished your BTC Selection program that I had purchased a couple of years ago and it did the job.

Thanks for everything, and I look forward to taking a programming course from you in the future.  - R

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