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.
Go to http://mtntactical.com/category/exercises/ to see unfamiliar exercises.