Civil Affairs Post Language School Training Plan


  • 6-Week, 5 day/week sport-specifically designed to prepare athletes for the final fitness “gates” of the Civil Affairs Q-Course post Language School – specifically the APFT, 5-Mile Run and 12-Mile Ruck.
  • In addition to preparing athletes for the PT gates, the plan also includes general strength and work capacity training for overall fitness and durability
  • This training plan is one of the 200+ Plans included with an Athlete’s Subscription.


Civil Affairs Language School Overview

The following is a sport-specific 6-week, 5 day/week program is specifically designed for Civil Affairs soldiers concluding Language School and preparing to pass the final physical training ‘gates’. The plan includes a 1-week taper and is designed to be completed during the last 6 weeks of language school for Civil Affairs students

This program gets progressively harder each week, until week 6, when the training tapers down into the start of the course. Don’t skip ahead! The plan is designed to build upon itself. If you have to miss a training day, start up back where you left off.

This training program trains for the physical training standards a soldier is expected to pass at the Civil Affairs following Language School, including the 12-mile ruck, 5-mile run, and APFT. The plan also includes strength and work capacity training for all around fitness and durability.

The plan includes 3 specific assessments and follow-on percentage based progressions which allow the training program to automatically scale to your level of fitness. You’ll take these assessments 3 times over the 6-week program:

  • APFT – Max Sit ups (2 minutes), Max Push ups (2 minutes), and 2 Mile Run
  • 12 Mile Ruck for Time – 45# Ruck, 10lb Rubber Rifle or Sledge Hammer, Full Cammies/Boots
  • 5 Mile Run for Time, shorts and t-shirt

Weekly Training Schedule

  • Monday: APFT Work
  • Tuesday: 2-Mile Run Intervals for 5 Mile Run Improvement
  • Wednesday: Strength, Work Capacity, Chassis Integrity
  • Thursday: APFT Work
  • Friday: Ruck Assessment and follow on Interval Progressions
  • Sat/Sun: Total Rest


What equipment is needed to complete this program?

  • Fully equipped functional fitness gym (squat racks, barbells, bumper plates, etc.)
  • Stop Watch with Repeating Countdown Timer – Timex Ironman is best.
  • 40/60# Sandbags (40# for Women, 60# for Men)
  • ALICE Ruck or same ruck you will use, 45# of filler, 10# Rubber Rifle (No rifle? Use a 10 lbs sledge hammer or a 10# dumbbell)
  • Pull Up Bar
  • Highly Recommended – GPS-enabled Stop Watch with repeating countdown timer (Garmin Forerunner 10 is recommended ) A GPS enabled watch will make measuring run and ruck distances much easier.

What if I miss a day?
Don’t skip ahead. Start where you left off. The plan is progressive, and its training sessions designed to be completed in order.

What if I have less then 6 weeks before I start the Selection Course?
Still start at the beginning of this training plan anyway. Don’t skip ahead.

What if I can’t handle the training volume at first?
Building stamina and resilience is a key training goal of this plan, and physical and mental stamina is also key to completing the course. If you can’t handle the training volume at first, its better to cut training sessions short, rather than take unscheduled rest days.

What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for the rucks or runs?
Do your best, and be sure to do the total number of rounds, even if you can’t make the reps or the time. Don’t quit.

Can I see a sample of the training?
Click the “Sample Training” Tab above to see the entire first week of programming.

Unfamiliar Exercises?
Go to to see unfamiliar exercises.

Required Equipment


  • Fully equipped functional fitness gym (squat racks, barbells, bumper plates, etc.)

  • Stop Watch with Repeating Countdown Timer – Timex Ironman is best.

  • 40/60# Sandbags (40# for Women, 60# for Men)

  • ALICE Ruck or same ruck you will use, 45# of filler, 10# Rubber Rifle (No rifle? Use a 10 lbs sledge hammer or a 10# dumbbell)

  • Pull Up Bar

  • Highly Recommended – GPS-enabled Stop Watch with repeating countdown timer (Garmin Forerunner 10 is recommended ) A GPS enabled watch will make measuring run and ruck distances much easier.

Sample Training

Obj: Assessment

Warm up:
3 Rounds
2x 4-Square Drill
8x Squats
8x Push-Ups
8x Sit-Ups
Instep Stretch

Rest 5 Minutes

(1) 2 min. Max Push-Ups

Rest 5-10 Minutes

(2) 2 min. Max Sit-Ups

Rest 5-10 Minutes

(3) 2 Mile Run (timed)


(5) 3 Rounds
Lat + Pec Stretch
Instep + Hip Flexor Stretch
Foam Roll legs/Low Back


Obj: Assessment


(1) Run 5 miles for Time



Obj: Strength/Work Capacity/Chassis Integrity

Warm up:
3 Rounds
Barbell Complex (45/65#)
Instep + Hip Flexor Stretch


(2) 8 Rounds
2x Hang Power Clean - increase load rapidly each round until 2x is hard, but doable
Lat + Pec Stretch

(3) 6 Rounds
5x Back Squat - increase load rapidly each round until 5x is hard, but doable, then immediately, …
2x Squat Jump unloaded (be explosive!)
Pigeon Stretch

(4) 3 Minute AMRAP
4x Power Clean (95/115#)
4x Burpee
4x Box Jump (20/24”)

(5) 15 Minute Grind
6x Sandbag Toss and Chase
6x Cauldron @ 15/25#
6x Band Rotation
20/20 Standing Founder

(6) Foam Roll Legs


Obj: APFT Work

Warm up:
3 Rounds
3x 4-Square Drill
8x Squats
8x Push-Ups
8x Sit-Ups
Instep Stretch

(1) 6 Rounds, every 75 sec
30% of max reps Push-ups

(2) 6 Rounds, every 75 sec
30% of max reps Sit-ups

(3) 4 Rounds
Run 800m at Interval Pace based on SESSION 1 2-mile Run Time using the MTI Running Calculator
Rest 3 Minutes between runs

CLICK HERE for Running Calculator


Obj: Ruck Assessment

(1) 12 Mile Ruck Run for Time, Flat Course

Load - 45# + 10 lb Rubber Rifle/Sledge/Dumbbell


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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.

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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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- Rob Shaul, Founder


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By Rob Shaul

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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.

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