PSYOPS Assessment & Selection Training Plan


  • 8-Week, 5 days/week sport-specifically designed to prepare athletes for the fitness demands of the U.S. Army PsyOps Selection.
  • Intense often 2x/day training program with high levels of volume and stress.
  • This plan is “sport specific” to the specific fitness demands you’ll face at PsyOp Selection – specifically rucking, running, calisthenics-based “smokers,” grip strength, etc. It includes a taper into selection
  • This training plan is one of the 200+ Plans included with an Athlete’s Subscription.


This is a sport-specific 8-week program is specifically designed to prepare athletes for the U.S. Army PSYOPS Assessment and Selection. 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 the 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.

To successfully complete this program you’ll need to make training for selection a priority during your work day.

Ruck Intensive
This plan is “sport specific” to the specific fitness demands you’ll face at the PsyOps 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


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


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.

I have more than 8 weeks before selection. What should I do before I start this training plan?
It depends on how much time you have, exactly. But in general, we encourage military athletes to start MTI programming with the Military On-Ramp Training Plan.

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.

Good Luck!

Required Equipment

  • 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)

  • Step Up Bench at 18”

  • Pair of 25# Dumbbells

  • 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 (APFT #1)

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)



Obj: Assessment


(1) Run 5 miles for Time



Obj: Assessment

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

(1) 20 Minute AMRAP
30x Step Ups @ 16-18”
8x Sandbag Clean and Press 40/60#
5x Scotty Bob @ 15/25#
200m Run with Sandbag



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) 8 Rounds
Run 400m at Interval Pace based on SESSION 1 2-mile Run Time using the MTI Running Calculator
Rest 2 Minutes between runs

(4) 3 Rounds
Lat + Pec Stretch
Instep + Hip Flexor Stretch
Foam Roll legs/Low Back


Obj: Rest Day


Obj: Ruck Assessment

(1) 8 Mile Ruck Run for Time, Flat Course
Load - 45# + 10 lb Rubber Rifle/Sledge/Dumbbell

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