Canadian Special Operations Regiment (CSOR) Gateway Fitness Test & CSOR Selection Training Packet

$79.00

  • Packet includes 2 plans to prepare athletes for the CSOR Gateway Assessment and follow-on CSOR Selection Course
  • 6-Week, 5 day/week CSOR Gateway Assessment Plan specifically trains the assessment events and is designed to be completed the 6 weeks directly before the assessement
  • 8-Week, 6 day/week CSOR Selection Training Plan is and intense training plan designed to prepare candidates for CSOR selection
  • This two training plans included in this packet are included with the 200+ Plans included with an Athlete’s Subscription.

Description

This Packet contains two specific training plans to prepare candidates for the Canadian Special Operations Regiment (CSOR) application and selection.


PLAN #1: Canadian Special Operations Regiment (CSOR) Fitness Gateway Test Training Plan
This 6-Week, 5 day/week Training Plan is specifically designed to prepare athletes for the CSOR Fitness Gateway Test. It is designed to be completed the 6 weeks directly before you take the Gateway assessment.

The CSOR Gateway assessment is conducted over two days, and must be successfully completed in order to attend the CSOR Selection Course. The Fitness Gateway Test encompasses several different fitness requirements – your best efforts are mandatory in order to be invited to CSOR Selection. The Fitness Gateway Test is as follows:

Day 1

  • Beep Test
  • Max Continuous Push Ups
  • Max Continuous Sit Ups
  • Max Continuous Pull Ups
  • Combat Swim Test

Day 2

  • 13km Ruck @ 35 kg ruck, then immediately…
  • 100m Casualty Carry

This training program deploys the CSOR Fitness Gateway Test events on 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 CSOR Fitness Gateway 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.

TRAINING SCHEDULE

Weeks 1, 3, 6

  • Monday: CSOR Fitness Gateway Test – Day 1
  • Tuesday : CSOR Fitness Gateway Test – Day 2
  • Wednesday: BEEP Test Progression, Pushup/Pullup/Situp Progression, Modified Casualty Carry Drill
  • Thursday: Ruck Run Intervals
  • Friday: BEEP Test Progression, Pushup/Pullup/Situp Progression, Modified Casualty Carry Drill

Weeks 2, 4, 6

  • Monday: BEEP Test Progression, Pushup/Pullup/Situp Progression, Modified Casualty Carry Drill
  • Tuesday : Ruck Run Interval
  • Wednesday: Pushup/Pullup/Situp Progression, Swim Confidence
  • Thursday: Ruck Run Interval
  • Friday: BEEP Test Progression, Pushup/Pullup/Situp Progression, Modified Casualty Carry Drill

Required Equipment:

  • Course or Track of known distance for 13km Ruck Assessment and Intervals
  • Ruck @ 35kg
  • Sledge or Dumbbell @ 4kg
  • Pull Up Bar
  • Timepiece or stopwatch
  • 25m or 50m Pool
  • 60/80# Sandbag
  • Audio for BEEP Test Cadence Beeps
  • Foam Roller

Following successful completion of the Fitness Gateway Test and the other associated interviews, the soldier will be invited to attend CSOR Selection at a later date.


PLAN #2: Canadian Special Operations Regiment (CSOR) Selection Training Plan
This intense, 8 week, 6 day/week training program is sport-specifically designed to prepare athletes for CSOR Selection. It is designed to be completed the 8 weeks directly before selection.

The specific fitness requirements of the CSOR Selection are mostly unknown, but we do know that it is a land based selection, with the assumption that it will include a high volume of rucking and running. This plan will improve your speed over ground for rucking and running as well as overall durability to set you up for success at selection.

To successfully complete this program you’ll need to make training for selection a priority during your work day.

You’ll ruck 2 days/week and run 2 days/week. It also includes:

  • Extended, multi-modal work capacity events
  • Focused Grip strength training.
  • Bodyweight Calisthenic Work
  • Lower Body strength development
  • Sandbag Getups for work capacity, mental toughness, and core strength
  • Intense chassis integrity training for durability

TRAINING SCHEDULE

Weeks 1, 4, 8

  • Monday: Work Capacity Assessments, Chassis Integrity
  • Tuesday: 10 Mile Ruck Assessment
  • Wednesday: Rest Day
  • Thursday: 6-Mile Run Assessment
  • Friday: Bodyweight Strength, Chassis Integrity
  • Saturday: Rest Day

Weeks 2, 3, 5, 6, 7

  • Monday: 6-Mile Run Work
  • Tuesday: Multi Mode Work Capacity, Chassis Integrity
  • Wednesday: Ruck Intervals
  • Thursday: Bodyweight Strength, Chassis Integrity
  • Friday: 6-Mile Run Work
  • Saturday: Long Ruck

The plan includes 48 Total Training Sessions. It is intended that you’ll train Monday – Saturday, and take Sunday’s off.

ASSESSMENTS
The plan includes 3 specific assessments and follow-on progressions. You’ll take these assessments multiple times over the 8 weeks:

  • Work Cap Assessment – 10 min Sandbag Getups @ 80# for reps, 2x Multi-mode Work Capacity Effort
  • 10 Mile Heavy Ruck for Time – 35kg Ruck, 4kg Rubber Rifle or Sledge Hammer
  • 6 Mile Run for Time, shorts and t-shirt

REQUIRED EQUIPMENT

  • Stop Watch with Repeating Countdown Timer
  • 60/80# Sandbag (60# for women, 80# for men)
  • Box/Bench for Step Ups
  • ALICE Ruck or same ruck you will use at selection, 35kg of filler, 4kg Rubber Rifle (No rifle? Use a 4kg sledge hammer or a 4kg dumbbell)
  • Pull up Bar
  • Highly Recommended – GPS-enabled Stop Watch with repeating countdown timer – any smartphone GPS app will work fine.

Required Equipment

CSOR FITNESS GATEWAY TEST REQUIRED EQUIPMENT

  • Course or Track of known distance for 13km Ruck Assessment and Intervals

  • Ruck @ 35kg

  • Sledge or Dumbbell @ 4kg

  • Pull Up Bar

  • Timepiece or stopwatch

  • 25m or 50m Pool

  • 60/80# Sandbag

  • Audio for BEEP Test Cadence Beeps

  • Foam Roller


CSOR SELECTION REQUIRED EQUIPMENT

  • Stop Watch with Repeating Countdown Timer

  • 60/80# Sandbag (60# for women, 80# for men)

  • Box/Bench for Step Ups

  • ALICE Ruck or same ruck you will use at selection, 35kg of filler, 4kg Rubber Rifle (No rifle? Use a 4kg sledge hammer or a 4kg dumbbell)

  • Pull up Bar

  • Highly Recommended – GPS-enabled Stop Watch with repeating countdown timer - any smartphone GPS app will work fine.

Sample Training

Complete first week of the CSOR Fitness Gateway Test training plan:

SESSION 1
Obj: Day 1 Assessment

Warm Up:
3 Rounds
6x 40ft Shuttle
2/3x Pull Ups
10x Push Ups
10x Squats
10x Sit Ups
Instep Stretch

Training:

(1) Beep Test (See Notes for Details)

Rest 5 Min

(2) Max Continuous Push Ups

Rest 3 Min

(3) Max Continuous Sit Ups

Rest 3 Min

(4) Max Continuous Pull Ups

(5) Combat Swim Test
25 meter swim in combats, boots, rifle, no flotation – no time limit

RECORD RESULTS FOR ALL TESTS

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

*******************
SESSION 2
Obj: Day 2 Assessment

Training:

(1) 8 Mile Ruck @ 35 kg ruck + 4.5 kg sledge or dumbbell

RECORD RESULTS

Immediately after ruck…

(2) 3 Rounds
Simulated Casualty Carry @ 80# Sandbag

(3) 3 Rounds
Instep Stretch
Hip Flexor Stretch
Lat + Pec Stretch

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

SESSION 3
Obj: BEEP Test/Calisthenic Work

Warm Up:
3 Rounds
6x 40ft Shuttle
3x Pull Ups
10x Push Ups
10x Squats
10x Sit Ups
Instep Stretch

Training:

(1) 10 Rounds every 120 sec.
20m Shuttle Sprints, Find Reps from Sprint Interval Chart. Use Beep Test Score from SESSION 1.

(2) 6 Rounds every 75 sec.
Push Ups @ 30% of your max reps scored in SESSION 1

(3) 6 Rounds every 75 sec.
Sit Ups @ 30% of your max reps scored in SESSION 1

(4) 6 Rounds every 75 sec.
Pull Ups @ 30% of your max reps scored in SESSION 1

(5) 4 Rounds for time
Simulated Casualty Carry @ 80# Sandbag
10x Burpees
Rest 15 Seconds

*****************
SESSION 4
Obj: Ruck Run Intervals

Training:

(1) 3 Rounds
2 Mile Ruck Run @ per mile interval time using the MTI Ruck Calculator and Assessment results from SESSION 2
Rest 8 Minutes between efforts

Load: 35 kg ruck + 4.5 kg sledge or dumbbell
Note: Use the 8-mile assessment setting on the MTI Ruck Calculator to find your per mile interval pace

CLICK HERE for MTI Ruck Calculator

(2) 3 Rounds
Instep Stretch
Hip Flexor Stretch
Lat + Pec Stretch

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

SESSION 5
Obj: BEEP Test/Calisthenic Work

Warm Up:

3 Rounds
6x 40ft Shuttle
3x Pull Ups
10x Push Ups
10x Squats
10x Sit Ups
Instep Stretch

Training:

(1) 10 Rounds every 120 sec.
20m Shuttle Sprints, Find Reps from Sprint Interval Chart. Use Beep Test Score from SESSION 1.

(2) 6 Rounds every 75 sec.
Push Ups @ 35% of your max reps scored in SESSION 1

(3) 6 Rounds every 75 sec.
Sit Ups @ 35% of your max reps scored in SESSION 1

(4) 6 Rounds every 75 sec.
Pull Ups @ 35% of your max reps scored in SESSION 1

(5) Foam Roll legs/low back

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

Complete first week of the CSOR Selection Training Plan:

 

SESSION 1
Obj: Assessment

Warm up:

3 Rounds
8x Squats
8x Push-Ups
8x Sit-Ups
Instep Stretch
Rest 5 Minutes

Training:

(1) Max Sandbag Get Ups in 10 minutes @ 60/80#

RECORD TOTAL REPS

(2) 8 Rounds for Time
Run 200m with Sandbag @ 60/80#
10x Hand Release Push Ups
50x Step Ups @ 20”
5x Pull Ups
5x Sandbag Clean and Press @ 60/80#

RECORD FINISHING TIME

(3) 4 Rounds
20/20 Standing Founder
20/20 Low Back Lunge
20/20 Kneeling Founder
60 sec. 1-Arm Farmers Carry @ 60/80# Sandbag (Alternate arms each round)

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

SESSION 2
Obj: Assessment

(1) 10 Mile/16km Ruck for Time
Load - 35kg + 4kg Rubber Rifle/Sledge/Dumbbell

RECORD FINISHING TIME

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

SESSION 3
Obj: Rest Day

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



SESSION 4
Obj: Assessment

Training:

(1) Run 6 miles/9.6km for Time

RECORD YOUR TIME

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

SESSION 5
Obj: Bodyweight Strength Endurance/Chassis Integrity

Warm Up:

3 Rounds
8x Squats
8x Push-Ups
8x Sit-Ups
Instep Stretch

Training:

(1) 10 Rounds
Mini Leg Blaster
Rest 30 sec.

(2) 7 Rounds
5x Pull Ups
10x Dips
15x Push Ups

(3) 15 Minute Grind
4x Sandbag Toss and Chase @ 60/80#
2x Sandbag Clean and    Run @ 60/80#
1 minute Sandbag Hold @ 60/80#

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

SESSION 6

Obj: Rest Day



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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.

 

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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.

 

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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.

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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.

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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

COMMON QUESTIONS:

Do you have any reviews or testimonials from athletes who have used your Athlete’s Subscription
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How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.

You have a lot of competitors. Why should I choose MTI?
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What Equipment is Required?
Click the “Required Equipment” tab to find out what equipment is required for the specific plan you are interested in.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.

What about nutrition?
See our Nutritional Guidelines HERE.

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

What if I have more questions?
Email rob@mtntactical.com

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