German Kommando Spezialkräfte (KSK) Training Plan


•10 Weeks of training for German KSK Selection
•Focused and intense training
•Includes assessments, long distance rucks, and multiple 2-a-days
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.





Program Overview

This program is intended to be done the 10 weeks prior to starting KSK Selection.

You will take fitness assessments during Weeks 1, 5, and 9. You will train 6 times a week during Weeks 2, 3, 4, 6, 7, and 8 and 5 days a week during 1, 5, and 9. You will use the results from the assessments in subsequent training sessions. These assessments scale the training program to your ability. Always record your reps/times and always use the results from the most recent      assessments. In Weeks 1 through 4, you’ll use the results from Week 1’s assessments. In Weeks 6 through 10, you’ll use the results from Week 5’s assessments.

Weeks 9 and 10 are taper weeks designed to keep you fit and allow you to recover before you begin selection.

The Friday of Weeks 2, 3, 4, 6, 7, and 8 contain physically and mentally demanding long distance rucks up to 28 km, and is followed by another, marginally shorter ruck on Saturday. You must prepare your equipment and nutrition ahead of time to complete these sessions.

This is a very intense training program. It includes assessments designed to be performed at your physical limit, high intensity runs, long distance rucks, and multiple 2-a-day training days.

Overall, this program has a sharp focus on improving your ruck performance and endurance, muscular endurance, and work capacity, while also dedicating time to improve your durability in order prevent injury during the selection course.

Program Schedule:

  • Assessment Weeks (1, 5, and 9)
  • Monday: KSK Physical Fitness Test (KSK PFT)
  • Tuesday: Core + Standing Long Jump + Run Assessment
  • Wednesday: 20 km Ruck Assessment
  • Thursday: PFT Work
  • Friday: Work Capacity + Core
  • Weeks 2, 3, 5, and 6
  • Monday: AM Session: PFT Work; PM Session: Strength
  • Tuesday: Mid-Distance Ruck
  • Wednesday: AM Session: Work Capacity; PM Session: Ruck Intervals
  • Thursday: Core + Run Intervals
  • Friday: Long Distance Ruck
  • Saturday: Long Distance Ruck

Required Equipment

  • PT shirt and shorts

  • Combat Uniform and Boots

  • Runners

  • 1.25 and 2.5 kg weights (can be plates or dumbbells)

  • 10 kg  Dumbbells

  • 17.5 kg Dumbbells

  • Ruck Pack

  • 4 kg (10#) weight, sledgehammer, or rubber rifle

  • 36 kg (80#) Sandbag - can use a sealed canvas or sturdy duffle bag, or one of ours.

  • Foam Roller

  • Pull-up Bar

  • Course or track of known distance and intervals

  • Pool

  • Stopwatch (minimum) or GPS watch (preferred, though not necessary)

Sample Training


Obj: Work Capacity + Core

3 Rounds
8x Push-ups
25x Step-ups
8x Air Squats
4-Square Drill
Instep Stretch


(1) As Many Rounds As Possible in 30 minutes of:

5x Burpees
5x Walking Lunge
5x Pull-ups
50x Step-ups

Compare to SESSION 5 results.

(2) 4 Rounds
20x Four-Count Flutter Kicks
10x Russian Twists - 17.5 kg Dumbbell
10x Face Down Back Extension
Foam Roll Low Back

(3) 3 Rounds
Shoulder Blaster - 1.25 kg plate in each hand
3rd World Stretch
1:15 sec. Farmer’s Carry - 17.5 kg in each hand

PM Session Obj: Ruck Intervals

(1) 3 Rounds
Ruck 4 km @ Ruck Interval Table pace - Loading: 28kg pack + 4.5 kg weight in hand.
Rest 7 minutes between intervals

Use results from SESSION 3.


AM Session Obj: PFT No. 2 Work


  • 3 Rounds

  • 8x Push-ups

  • 8x Toes to Sky

  • 4x Pull-ups

  • 4x Walking Lunges

  • Run 200m

  • Instep Stretch


(1) Sit-ups:
5 Rounds, one every 60 sec.:
35% max reps
Immediately after Round 5’s 60 sec. is up, do:
Max reps Sit-ups in 60 sec.

(2) Push-ups:
5 Rounds, one every 60 sec.:
35% max reps
Immediately after Round 5’s 60 sec. is up, do:
Max reps Push-ups in 60 sec.

(3) Pull-ups:
5 Rounds, one every 60 sec.:
35% max reps
Immediately after Round 5’s 60 sec. is up, do:
Max reps Pull-ups in 60 sec.

(4) 8 Rounds
Rest 2 minutes between intervals

(5) 3 Rounds
Rest 3 minutes between intervals

PM Session Obj: Strength


3 Rounds
8x Air Squats
8x Military Press - 10 kg Dumbbells
8x Sit-ups
Instep Stretch

(1) 5 Rounds
5x Quadzilla Complex - 10 kg Dumbbells
10x 1-Leg Poor Man’s Leg Curl
Hip Flexor Stretch

(2) 5 Rounds with one 17.5 kg dumbbell held by both hands
10x Gorilla Complex
Lat + Pec Stretch

Use results from SESSION 24.


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Fitness Programming Focused on
Mission-Direct Performance

All that matters to MTI is outside performance. We are driven to continuously improve and evolve. To this end MTI is not beholden to any fitness programming methodology, equipment or exercise. We continuously research, deploy, assess and iterate our programming with an emphasis on Mission-Direct application and performance. Here is the MTI Method:

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.

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.

Plan is published for purchase as an individual training plan and made available to our subscribers.

It doesn't stop there. We take what we learn by deploying our mountain and tactical programming with our Lab Rats, go back, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

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.


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