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 program is specifically designed to prepare an athlete for successful completion of the Canadian Special Operations (CSOR) Fitness Gateway Test. The 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. Details for the Gateway Fitness Test can be found here: https://www.cfmws.com/en/AboutUs/PSP/DFIT/Fitness/Pages/Canadian-Special-Operations-Regiment-(CSOR).aspx

Day 1

  • Relative Hand Grip (Dynamometer)
  • Standard Load (72kg) Back Squat for Reps at 40BPM
  • Max Continuous Pull Ups
  • Max Sit Ups in 1 Minute
  • Max Continuous Push Ups
  • 25m Swim Test

Day 2

  • 12km Ruck @ 35 kg ruck, no helmet, no rifle

The 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.

This is Version 2 of MTI’s CSOR Fitness Gateway Test Training Plan updated to the latest iteration of the assessment and completed in December 2019.

 

TRAINING SCHEDULE

Weeks 1, 3, 6

  • Monday: CSOR Fitness Gateway Test – Day 1
  • Tuesday: 12km Ruck For Time – Day 2
  • Wednesday: BEEP Test Progression, Squat/Pushup/Pullup/Situp Progression, Beep Test Progression, Grip Strength
  • Thursday: Ruck Intervals
  • Friday: BEEP Test Progression, Squat/Pushup/Pullup/Situp Progression, Beep Test Progression, Grip Strength

Weeks 2, 4, 6

  • Monday: BEEP Test Progression, Squat/Pushup/Pullup/Situp Progression, Beep Test Progression, Grip Strength
  • Tuesday : Ruck Intervals
  • Wednesday: BEEP Test Progression, Squat/Pushup/Pullup/Situp Progression, Beep Test Progression
  • Thursday: Ruck Intervals
  • Friday: BEEP Test Progression, Squat/Pushup/Pullup/Situp Progression, Beep Test Progression, Grip Strength

 

REQUIRED EQUIPMENT

  • Course or Track of known distance for 12km Ruck Assessment and 4km Intervals
  • Ruck @ 35kg
  • Pull Up Bar
  • Timepiece or stopwatch with repeating countdown timer (smartphone app will work)
  • 25m
  • Audio for BEEP Test Cadence Beeps (smartphone app will work)
  • 40 BPM Metronome (smartphone app will work)
  • 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 12km Ruck Assessment and 4km Intervals

  • Ruck @ 35kg

  • Pull Up Bar

  • Timepiece or stopwatch with repeating countdown timer (smartphone app will work)

  • 25m

  • Audio for BEEP Test Cadence Beeps (smartphone app will work)

  • 40 BPM Metronome (smartphone app will work)

  • 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

Below is Week 1 from the CSOR Fitness Gateway Test training plan:


 

MONDAY
SESSION 1
Obj: CSOR Fitness Gateway Test No. 1

Warm Up:

3 Rounds

10x Back Squat @ 65# or 30kg

10x Push Ups

6x 40-Foot Shuttle (12 meters)

2x Pull Ups

10x Sit Ups

Instep Stretch

Assessment:

(1) Relative Hand Grip using Hand Dynamometer

No Hand Dynamometer? Do a dead hang from a pull up bar (overhand grip) for time, instead.

(2) Standard Load Back Squat @ 72kg, For Reps to a 40BPM Metronome.

Load the barbell to 72kg, and set a metronome to 40 Beats per Minute (BPM). A smartphone metronome will work. On “Go” and on a beat drop to the bottom of the squat. On the next beat, raise to the top. Continue like this, on the metronome beats. You can stop and rest in the up position, but when you start again, the reps have to be completed on the Beats. To be clear, the test is scored by both bottoming out of the squat on one beat and then topping out on the next without stopping, which counts as one rep. You can stop at any time and re-continue as long as you don't replace the barbell on the rack, but you will not be counted if you don't hit both beats for your rep.

****** Rest 5 Minutes

(3) Max Rep Continuous Pull Ups

****** Rest 3 Minutes

(4) Max Rep Sit Ups in 1 Minute

****** Rest 3 Minutes

(5) Max Rep Continuous Push Ups

****** Rest 5 Minutes

(6) Beep Test (See Notes for Details)

(7) Combat Swim Test - 25m, No floatation, no time limit

This is Optional …. And you may complete it later in the day. But you may want to complete if your swimming is suspect

RECORD RESULTS

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

 

TUESDAY
SESSION 2
Obj: Ruck Assessment

Warm Up:

4 Rounds

10x Squats

10x Push Ups

5x Walking Lunges

Run 100m

Instep Stretch

Training:

(1) 12km Ruck for Time @ 35 kg ruck, no helmet, no rifle

RECORD FINISH TIME

(2) 2 Rounds

Instep Stretch

Hip Flexor Stretch

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

 

WEDNESDAY
SESSION 3
Obj: Load Test, Calisthenic, Beep Test Work

Warm Up:

3 Rounds

10x Back Squats @ 65# or 30kg

10x Push Ups

6x 40-Foot Shuttle (12 meters)

2x Pull Ups

10x Sit Ups

Instep Stretch

Training:

(1) 6 Rounds every 90 Seconds

30% of your 72kg Back Squat Reps from your SESSION 1 Assessment. Complete the reps to a 40BPM Metronome - exactly like the assessment.

Rest 60 Seconds between rounds

So, if you scored Back Squat 25 reps in SESSION 1, 25 x .3 = 7.5 or 8 (Round up). On “go” complete 8 Back Squats to the 40 BPM Metronome. Rack the barbell after your reps are completed and rest for 60 seconds. Start Round 2 when the 60 seconds are up, and repeat this procedure for all 6 Rounds.

It’s okay to do a quick 3-5 rep warm up set at 72kg if needed before beginning these intervals.

(2) 6 Rounds every 75 sec.

30% Max Rep Continuous Pull Ups scored in SESSION 1

So, if you scored 15 pull ups in SESSION 1, 15 x .3 = 4.5 or 5 (round up). Set a repeating, countdown timer for 75 seconds. On “go” complete 5 continuous pull ups. The faster you finish, the more rest you get before the next round begins.

(3) 6 Rounds every 75 sec.

30% Max Rep Sit Ups scored in SESSION 1

(4) 6 Rounds every 75 sec.

30% Max Rep Continuous Push Ups scored in SESSION 1

(5) 10 Rounds every 120 sec.

20m Shuttle Sprints, Find Reps from Sprint Interval Chart on notes below. Use Beep Test Score from SESSION 1.

(6) 10 Rounds, Every 60 Seconds

10 Second Dead Lift Hold with Over Crush @ 135# - Set a repeating countdown timer for 60 seconds or look at a wall clock with a second hand. On “go” dead lift 135# or 60kg  with an overhand grip and for the first 10 seconds of the interval, grip/crush the bar as hard as possible. Drop the bar after 10 seconds and rest the remaining 50 seconds of the interval before starting the next round.

(7) 2 Rounds

Foam Roll Legs, Low Back

Instep Stretch

Hip Flexor Stretch

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

 

THURSDAY
SESSION 4
Obj: Ruck Intervals

Warm Up:

4 Rounds

10x Squats

10x Push Ups

5x Walking Lunges

Run 100m

Instep Stretch

Training:

(1) 2 Rounds

Ruck 4km @ the “4km Interval Pace” using the MTI Ruck Calculator and your  SESSION 2, 12km Ruck Assessment Finish Time

Rest 8 Minutes between efforts

Load: 35 kg ruck + 4.5 kg sledge or dumbbell

(2) 2 Rounds

Instep Stretch

Hip Flexor Stretch
Pigeon Stretch

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

 

FRIDAY
SESSION 5
Obj: Load Test, Calisthenic, Beep Test Work

Warm Up:

3 Rounds

10x Back Squats @ 65# or 30kg

10x Push Ups

6x 40-Foot Shuttle (12 meters)

2x Pull Ups

10x Sit Ups

Instep Stretch

Training:

(1) 6 Rounds every 90 Seconds

30% of your 72kg Back Squat Reps from your SESSION 1 Assessment. Complete the reps to a 40BPM Metronome - exactly like the assessment.

Rest 60 Seconds between rounds

So, if you scored Back Squat 25 reps in SESSION 1, 25 x .3 = 7.5 or 8 (Round up). On “go” complete 8 Back Squats to the 40 BPM Metronome. Rack the barbell after your reps are completed and rest for 60 seconds. Start Round 2 when the 60 seconds are up, and repeat this procedure for all 6 Rounds.

It’s okay to do a quick 3-5 rep warm up set at 72kg if needed before beginning these intervals.

(2) 6 Rounds every 75 sec.

30% Max Rep Continuous Pull Ups scored in SESSION 1

So, if you scored 15 pull ups in SESSION 1, 15 x .3 = 4.5 or 5 (round up). Set a repeating, countdown timer for 75 seconds. On “go” complete 5 continuous pull ups. The faster you finish, the more rest you get before the next round begins.

(3) 6 Rounds every 75 sec.

30% Max Rep Sit Ups scored in SESSION 1

(4) 6 Rounds every 75 sec.

30% Max Rep Continuous Push Ups scored in SESSION 1

(5) 10 Rounds every 120 sec.

20m Shuttle Sprints, Find Reps from Sprint Interval Chart on notes below. Use Beep Test Score from SESSION 1.

(6) 10 Rounds, Every 60 Seconds

10 Second Dead Lift Hold with Over Crush @ 135# - Set a repeating countdown timer for 60 seconds or look at a wall clock with a second hand. On “go” dead lift 135# or 60kg  with an overhand grip and for the first 10 seconds of the interval, grip/crush the bar as hard as possible. Drop the bar after 10 seconds and rest the remaining 50 seconds of the interval before starting the next round.

(7) 2 Rounds

Foam Roll Legs, Low Back

Instep Stretch

Hip Flexor Stretch

 

 

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

Below is Week 1 from 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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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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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.

 

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Our work is not limited to US Athletes.

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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.

 

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– Rob Shaul, Founder

 


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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.

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Questions?
Email: rob@mtntactical.com

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