DEVGRU Selection Training Plan

$79.00

• 8-Week, 6x day/week training plan includes 2-a-days and Mini Events
• Sport-specifically designed for DEVGRU Selection
• Focused preparation for the NSWDG Screening Test and the Legacy Test
• Includes focused swimming, rucking, running, core strength and work capacity efforts
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Description

Eight-week program is specifically designed to prepare athletes for the US Navy’s DEVGRU Selection.

The program includes focused preparation for the NSWDG Screening Test and the Legacy Test, as well as preparation for the strength, core, rucking, and other elements of the selection.

The program runs 6 days/week, including multiple 2-a-Day’s.

Weeks 2, 4, and 6 include end of week “mini-events” designed as mini selections. These events extend in duration from 4-8 hours.

 

This 8-week program is specifically designed to prepare athletes the US Navy’s DEVGRU Selection.

This is a very intense, 6-day a week, often 2x/day training program with high levels of volume and stress.

PROGRAM DESCRIPTION
This program follows a general format and gets progressively harder each week, until weeks 8 and 9, when the training tapers down. 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 is a 6 day/week training program with many 2-a-Day training sessions.
To successfully complete this program you’ll need to secure the freedom from your command to make training for DEVGRU Selection a priority during your work day.

The plan includes 48 Total Training Sessions. It is intended that you’ll train Monday – Saturday, and take Sunday’s off. Accordingly, Sessions 1, 7, 13, 19, 25, 31, 37, and 43 are Mondays and the beginning of each training week.

Mini-Events
Weeks 2, 4, and 6 include end of week “mini-events” designed as mini selections. These events extend in duration from 4-8 hours.

NSWDG Screening Test and Legacy Test

The week prior to beginning this plan, it is required you take the NSWDG Screening Test and Legacy Test. Record your scores.

We recommend you take the NSWDG Test on Monday, rest Tuesday, and take the Legacy Test on Wednesday.

Monday and Wednesday’s training sessions are built around these test results, and you’ll re-take each test three times during the course of this plan.

NSWDG Screening Test: Minimum Score Required At Selection
* Max Pullups, No Time Limit
5 min rest
15x
* Max Situps, 3:00 Time Limit
5 min rest
90x
* Max Pushups, 3:00 Time Limit
5 min rest
80x
* 3 Mile Run
20 min rest
22:30 (maximum time)
* 1/2 Mile Ocean Swim (w/Fins, tri-suits ok) 14:30 (maximum time)
Legacy Test:
* Weighted Pullups @40# 10x
* Bodyweight Bench Press 10x
* 5 mile run 37:30 Max

RUN AND SWIM TABLES
The training plan includes scaled paces for your runs and swims. These paces are based on your test results from the NSWDG Screening Test and the Legacy Test.

You’ll take these tests a couple times throughout the plan, and use your new test results for the subsequent training sessions.

The run pace tables dictate the pace you need to maintain based on the distance of that training session’s runs.

The swim table is a little different. It too is based on your 800m swim time test result, but instead of dictating a swim pace, the swim efforts in the plan are run density style.

For example, here is Session 4 from the plan:
SESSION 4
Obj: Work Capacity

Training:
(1) 6 Rounds
Swim 200m @ Density Pace

(2) 4 Rounds
5x 4-Count Flutter Kick
5x Pullup Bar Heel Tap
15x Swings @ 24kg
60 Second Farmers Carry @ 24kg

The week prior, you took the NSWDG Selection Test and swam the 800m (1/2 mile) in 11:35.
From the swim table chart, your Density Pace is 03:45.

Based on your 800m assessment finish time, your assessment pace per 200m was 02:53.

For part (1), set a repeating, countdown timer for 03:45. For 6 rounds, sprint 200m as fast as possible. The faster you finish, the more rest you get before the next round. Since your 200m assessment pace was 02:53, we assume you’ll swim each 200m interval, at a pace faster than 02:53.

However, the repeating countdown timer (every 03:45) is relentless. If you finish the first 200m at 02:45, you’ll get 60 seconds rest before the next interval begins. As you work through the 6 rounds, you’re fatigue will build, you’ll swim a little slower, and as a result, get a little less rest before the next round begins. This type of training is called “density” training, and it’s proven very effective at increasing work capacity.

COMMON QUESTIONS

What equipment is needed to complete this program?
Swimming pool or place to do open water Finn swims.

Fully equipped weight room, ideally with bumper plates and kettlebells. No kettlebells? Subsitute dumbbells.

50# Ruck for rucking.

80# Sandbag. Build yourself out of an old duffle bag, or if you want something more durable, you can order one of our sandbags here: http://militaryathlete.com/page.php?page_ID=12&cart_category_ID=1&&cart_ID=28

How long should you rest between rounds of the strength circuits?
Each session has an objective. During the strength sessions (Tuesdays) each strength circut includes a stretch or mobility exercise. Consider this stretch or exercise “working rest” between strength efforts. These aren’t a series of crossfit WODs groups one after another – the goal is to lift as much weight as possible for the prescribed reps. Work briskly, not frantically.

What is AMRAP? What is IBA?
AMRAP = As Many Rounds As Possible – a event format used in work capacity and stamina sessions. IBA = Individual Body Armor. Many events call for you to wear your body armor. If you’d rather not wear your body armor, purchase and wear a 25# weight vest in its place.

Unfamiliar Exercises?
Go to http://mtntactical.com/category/exercises/

Questions?
Email rob@militaryathlete.com

Good Luck!
Rob Shaul, Mountain Tactical

Required Equipment

- Swimming pool or place to do open water Finn swims.
- Fully equipped weight room, ideally with bumper plates and kettlebells. No kettlebells? Subsitute dumbbells.
- 50# Ruck for rucking.
- 80# Sandbag. Build yourself out of an old duffle bag, or if you want something more durable, you can order one from our website store.

Sample Training

SESSION 1 - AM
Obj: Work Capacity


Warm up:
3 Rounds
10x Air Squats
8x Push ups
8x Sit ups
1x Pull up


Training:
(1) 5 Rounds, Every 60 Seconds ....
30% Reps Pushups from NSWDG Test Results,
Then, Max Reps, push ups in 60 Seconds


(2) 5 Rounds, Every 60 Seconds ....
30% Reps Situps from NSWDG Test Results,
Then, Max Reps, situps in 60 Seconds


(3) 5 Rounds, Every 60 Seconds ....
30% Reps Pull ups from NSWDG Test Results,
Then, Max Reps, situps in 60 Seconds


(4) 4 Rounds
Run 800m @ Interval pace
Rest 3 minutes


SESSION 1 - PM
Run 5 miles at 8:30 min/mile pace
*****************


SESSION 2
Obj: Strength


Warm up:
3 Rounds
Barbell Complex @ 45#
Instep Stretch


Training:
(1) 6 Rounds
4x Walking Lunge - increase load rapidly each round until 4x is hard, but doable, then immediately, …
1x Jumping Lunge (be explosive!)
Lat + Pec Stretch


(2) 6 Rounds
3x Craig Special - increase load rapidly each round until 3x is hard, but doable, then immediately, …
1x Seated Box Jump @ 24#
2/2/2 Toe Touch Complex


(3) 10-8-6-4-2 for Time
Craig Special @ 95#
Jumping Lunges (each jump counts as 1x rep)


(4) 4 Rounds
5x 4-Count Flutter Kick
10x Ankles to Bar
15x Swings @ 24kg
60 Sec Farmer Carry @ 24kg


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


SESSION 3 - AM
Obj: Work Capacity


Warm up:
3 Rounds
10x Air Squats
8x Push ups
8x Sit ups
1x Pull up


Training:
(1) 5 Rounds, Every 60 Seconds ....
30% Reps Wtd Pullups from Legacy Test Results,
Then, Max Reps, in 60 Seconds


(2) 5 Rounds, Every 60 Seconds ....
30% Reps BW Bench Press from Legacy Test Results,
Then, Max Reps, in 60 Seconds


(3) 3 Rounds
Run 2 Miles @ Interval Pace
Rest 5 Minutes


SESSION 3 - PM
Beach Ruck 5 miles at
13-14 min/mile pace, 50# Ruck


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


SESSION 4
Obj: Work Capacity


Training:
(1) 6 Rounds
Swim 200m @ Density Pace


(2) 4 Rounds
5x 4-Count Flutter Kick
5x Pullup Bar Heel Tap
15x Swings @ 24kg
60 Second Farmers Carry @ 24kg


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


SESSION 5
Obj: Work Capacity


Warm up:
3 Rounds
8x Burpees
8x Situps
8x Pull ups


Training:
(1) 4 Rounds
300m Shuttle every 2:15
** Rest 5 Minutes **


(2) 20 Minute AMRAP
5x SBGU @ 80#
25x Step ups or Tower Run
3x Scotty Bobs @ 25#


(3) 3 Rounds
Hip Flexor + Pigeon + Instep
3rd World Stretch
Lat + Pec Stretch
Foam Roll legs/low back


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


SESSION 6
Obj: Endurance


Training:
(1) Swim 1 Mile at Moderate Pace

(2) Run 6 Miles at Moderate Pace


Moderate Pace = Comfortable but not easy

Show More

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.

 

2) Fitness Solutions Built from the Ground Up

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.

 

4) Mission-Direct Research

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.

5) Field Proven

Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.

 

6) Programming Breadth

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.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
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
Yes. Click HERE.

Is it true you guarantee your stuff works?
Yes. 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.

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?
MTI is driven to improve mountain and tactical athletes’ mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.

If I purchase a plan or subscription, how do I access the programming?
All of our plans are online, accessible via username and password.
You can log in through our →Website  or Mobile App →IOS and Android.

Do you have downloadable .pdf’s of the training plans?
No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.

Do you have a mobile app?
Yes, we do. Available for IOS and Android.

What is the difference between purchasing an individual training plan, packet of plans or an Athlete’s Subscription?

  • Plan – Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
  • Packet – Like purchasing the DVD’s of all the Star Wars movies. You own them forever, including any updates we make to the plans.
  • Athlete’s Subscription – Like subscribing to Netflix. You get access to all 200+ plan in our library, but lose access if you unsubscribe.

If I purchase an Athletes Subscription Can I cancel on my own, anytime?
Yes.

Do I have to contact MTI to cancel or can I do it myself?
You can do it yourself. Instructions HERE.

If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
Yes. We answer dozens of training questions from athletes weekly. Email coach@mtntactical.com.

If you add new plans or update existing plans after I subscribe will I have access to them?
Yes. We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you’ll have access to all new plans, new courses and plan updates.

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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