This is a sport-specific 8-week program is specifically designed to prepare athletes for the U.S. Army Civil Affairs Selection and Assessment. 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. Be safe and smart about your training as you work through the program and don’t be afraid to cut down sessions, or if necessary take an extra rest day if needed.
This program gets progressively harder each week, until week 8, when the training tapers down into the start of selection. 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.
The plan includes 4 specific assessments and follow-on progressions. You’ll take these assessments multiple times over the 8 weeks: The progressions are percentage based on your assessment results, automatically scaling to your current level of fitness.
- APFT – Max Sit ups (2 minutes), Max Push ups (2 minutes), and 2 Mile Run
- 8 Mile Ruck for Time – 45# Ruck, 10lb Rubber Rifle or Sledge Hammer, Full Cammies/Boots
- 5 Mile Run for Time, shorts and t-shirt
- Multi Modal Work Capacity for Time
To successfully complete this program you’ll need to make training for selection a priority during your work day.
This plan is “sport specific” to the specific fitness demands you’ll face at the Civil Affairs Selection and Assessment – specifically rucking, running, work capacity “smokers,” grip strength, etc. You’ll ruck 2 days/week and run 3 days/week. It also includes:
- Testing and progressive training for the APFT
- Extended, multi-modal work capacity events
- Grip strength training.
- Shoulder strength endurance work
- Loaded runs and carries
- Intense core, mobility, and stabilizer strength training for durability
- 4-Square Drills for ankle and knee durability
The plan includes 48 Total Training Sessions. It is intended that you’ll train Monday-Thursday with a long ruck on Saturday. Friday and Sunday are rest days.
Weekly Training Schedule
- Monday: APFT Work & PM – Ruck Run Intervals
- Tuesday: Work Capacity, Chassis Integrity
- Wednesday: 2-Mile Run Intervals for 5 Mile Run Improvement
- Thursday: APFT Work
- Friday: Rest
- Saturday: Long Ruck which peaks at 14 miles
What equipment is needed to complete this program?
- Stop Watch with Repeating Countdown Timer – Timex Ironman is best.
- 60# Sandbag
- ALICE Ruck or same ruck you will use at selection, 45# of filler, 10# Rubber Rifle (No rifle? Use a 10 lb sledge hammer or a 10# dumbbell)
- Pair of 25# Dumbbells
- 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 8 weeks before I start the Selection Course?
Still start at the beginning of this training plan anyway. The last week before your selection, complete Week 8 from this training plan. It is an unload and taper week.
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 Selection 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.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Running and Ruck Calculators are listed as an exercise.
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.