The following is a sport-specific 8-week program is specifically designed to prepare athletes for the SFAS (Green Beret) and similar Ruck Based Selection Courses. The plan includes a 2-week taper, and is designed to be completed the 8 weeks directly prior to your course start week.
We built the first Ruck Based Selection Training Plan (RBSTP) in 2009. This, Version 5, is the latest version, completed August 2016.
***************** CAUTION ****************
This is a very intense, 6-day a week, often 2x/day 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 7, 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.
This is a 6 day/week training program with many 2-a-Day training sessions.
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 SFAS and similar selection courses – specifically rucking, running, calesthenic-based “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, mulit-modal work capacity events
– Grip strength training.
– Shoulder strength endurance work
– Sandbag Getups for work capacity, mental toughness, and core strength
– Loaded runs and carries
– Intense core, mobility, and stabilzer strength training for durability
– 4-Square Drills for ankle and knee durability
Changes from V4
Two changes – first, we added significant shoulder strength endurance work. Second, we’ve replaced the plan ruck in intervals tables with our ruck and run interval calculators.
The plan includes 48 Total Training Sessions. It is intended that you’ll train Monday – Saturday, and take Sunday’s off. Sessions 1, 7, 13, 19, 25, 31, 37, and 43, are Mondays and the beginning of each training week.
WEEKLY SCHEDULE (Weeks 2-8)
Monday: AM – APFT Work & PM – Heavy Ruck
Tuesday: AM – Strength/Core
Wednesday: AM – Work Capacity & PM – Run or Work Cap
Thursday: AM – Run or Work Cap
Friday: AM – Work Cap or Rest
Saturday: AM – Long Ruck
Saturday Long Rucks
You’ll work up to 18 miles at 60# Ruck plus a 10# rubber rifle, sledge hammer or dumbbell.
The plan includes 5 specific assessments, and follow-on progressions. You’ll take these assessments multiple times over the 8 weeks:
During this train-up every number of repetitions you perform is based on the number of repetitions you completed during your latest APFT+ , 25m 60/60 Shuttle Interval for reps, and 10 min Sandbag Getups @ 80# for Reps
Athlete Performs 50x Sit-ups on initial APFT+ during Session 1.
Session 7 from the plan calls for:
30% of your Max Reps scored on Session 1, every 60 Seconds, then ….
1 Round, Max Reps in 60 Seconds.
30% of 50x Sit-ups is 15 (3. x 50 = 15). Set a repeating timer for 60 seconds. On Round one, do 15x Sit-ups as
fast as possible, then rest for the remaining time left in the interval. When the Round 1‘s 60 seconds is up, sprint
through 15x sit-ups again for Round 2, rest the remainder of the interval, etc. through 5 Rounds. On the 6th
Round, do as many sit-ups as possible during the 60 second interval – you can rest and start again if necessary –
just work the entire 60 seconds.
Athlete Performs 52x Sandbag Getups @ 80# in Session 3.
Session 8 from the plan calls for:
8 Rounds – Every 90 Seconds, 10% of Max Sandbag Getups (Round Up)
10% of 52x Sit-ups is 5.2 (.1 x 52 = 5.2). Set a repeating timer for 90 seconds. On Round 1, do 6x Sandbag
Getups (Round up from 5.2) as fast as possible, then rest for the remaining time left in the interval. Repeat this 7 more times for a total of 8 Rounds
Athlete Performs 35x 25m Shuttles in Session 3’s 60/60 25m Shuttle Event.
Session 9 from the plan calls for:
12 Rounds – Every 30 Seconds, 10% of Max 25m Shuttle Reps (Round Up)
10% of 35x shuttle reps is 3.5 (1. x 35 = 3.5). So, set a repeating timer for 30 seconds. On Round one, do 4x
25m Shuttles (Round up from 3.5) as fast as possible, then rest for the remaining time left in the interval. Repeat this 11 more times for a total of 12 Rounds
RUN/RUCK/IBA RUN INVERVAL CALCULATORS
The training plan includes scaled paces for your runs, rucks and IBA Run. These paces are based on your assessment results from the heavy ruck, 3-Mile IBA run, 2-mile APFT run, and 6-mile run. You’ll take these assessments 3 times throughout the plan. Use your latest assessment results for the subsequent training sessions.
We use interval training to train your run, rucking, and IBA Run fitness. The interval distances are shorter, and pace faster than your latest assessment pace.
Run, Ruck Interval Calculators
Enter your assessment distance and pace in the calculators, and they will spit our your interval distance times. The calculators are below. As well, the are both under the “Exercises” tab on the website toolbar.
HEAVY RUCK RUCK, IBA RUN, RUN, UNIFORMS
10 Mile Heavy Ruck Assessment and 2-Mile Repeats – Full cammies, boots, helmet, 10 pound rubber rifle, sledge hammer, or dumbbell, 60# ruck plus water
IBA Run and Repeats – Shorts, T-Shirt, boots, 10 pound rubber rifle, sledge hammer, or dumbbell. IBA = Individual Body Armor. In lieu of your IBA, you can also wear a 25# Weight Vest.
6-Mile Run, 2-Mile Run and their interval repeats – Shorts, t-shirt, sneakers
Long Saturday Rucks – Full cammies, boots, helmet, 10 pound rubber rifle, sledge hammer, or dumbbell, 60# ruck plus water
Use this training plan to get your rucking dialed – including boots, pack loading (weight high instead of low seems to help), pacing, nutrition, and hydration dialed. Ruck in the same boots you’ll take to selection. Refuel the same way you’ll refuel at selection, etc. One tip for the Heavy Rucks – Run 3 Minutes, Walk 3 Minutes can help you keep on pace. Also, work to increase the frequency of short strides to increase speed, rather than stretching out your stride.
What equipment is needed to complete this program?
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. 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 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.
How do you count reps for Sandbag Getups and 25m Shuttle Intervals?
Sandbag Getups – The prescribed rep count is total reps, so 50x Sandbag Getups at 60# sandbag = 50x total reps, 25x each shoulder. 25m Shuttle Intervals – Every length = 1 rep. So each round trip = 2x reps. Only full lengths count.
What if I miss a day?
Begin where you left off when you return to training. This programmed is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run Calculator is 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.
Questions? Email email@example.com
I just wanted to send my thanks for your Ruck Based Selection Program. Just
got back from SFAS and was selected! I was in the top 10% for all events and
rucks. Was able to beast through Team Week even after the long days and
nights of the STAR Course. I couldn't have made it through without your
program. Amazing job in what you and your team do. As a guy who isn't
infantry, it was difficult in figuring out where to start with my training.
You took the guess work out of it, and it paid off in the end. Thank you so
much. - A
I am a little late to sending this, however, I wanted to take a moment and let you know that I appreciate what you do for our community. I recently successfully completed SFAS at the end of January and was selected to start the SFQC.
A little background on me and your training program. I first found your Mountain Athlete in 2009, when I was a Sophomore at The Citadel in Charleston, SC. I stumbled upon your programming by doing some of my own research. I was initially extremely disheartened when the only programming I could ever find for Military (or sport specific) training was all body weight and running that included thousands of reps. I quickly became pretty burnt out conducting "Army" PT in the morning and my own lifting regiment that I picked up from high school sports in the afternoon. Anyway, I quickly began to follow some crossfit workouts, but I did not believe in the "random" training aspect. I wanted to get more sport specific. So I compared all different athletes and tried to figure out what sport is most closely related to "Military Fitness" needs. So I researched professional climbing workouts and coaches. I finally stumbled upon your website as well as Gym Jones. Since then, I have been following your Military Athlete programs to help me complete and exceed at IBOLC, Ranger, and most recently SFAS. I can tell you up front that I could not have been so successful without the training you and your team develops at Mountain Tactical Institute.
I utilized your Ruck Based V5 Selection program to prepare for SFAS. I will say, the programming was definitely pretty difficult and required some dedication at times (but anything worth doing does). At selection, I was able to finish in the top 1% for the rucks, including the trek. However, the runs I was finishing more in the top 20%-30%. I would like to believe that is because the younger 18Xs are just ridiculously fast runners. I would like to offer some feedback to you from my thoughts on your training plan and its effectiveness in preparing for SFAS. ]
- APFT - I maxed the APFT and ran a 12:25 2-Mile. Only thing I would recommend here is addition of some extra push up training during the week, maybe included in the 6 mile run workouts.
- 6 mile running workouts - the 2 mile repeats were probably the thing I dreaded the most each week. I definitely got use to the mileage and suck factor, however, I was just curious on the effectiveness v. the recovery factor every week doing those repeats at a 13:30 pace after an AM workout.
- Strength - I believe your sandbag focused strength training effectively helped with the "awkward" lifting of heavy shit that occurs quite often at SFAS. Only suggestion I would make is possible addition of some extra low carry training.
- Rucking - obviously your ruck training was on point. It helped me finish consistently in the top of the class. I don't really have a recommendation here just kind of curious to the need of 16 Mile and 18 Mile rucks. Of course, I completed them because they were on my training calendar and for some reason I just can't skip something that's written down, possibly my stubbornness. However, I just thought maybe it was a little excessive to go over 12 Miles when we are focusing on a training effectiveness v. durability for Selection aspect. These are just me thoughts here, and like I said, I still completed the 16 and 18 miles.
I just wanted to provide you and your coaches with some feedback. I logged every single one of my workouts on paper and I would like to send my data to you if you believe it could be useful for improvement in the future. It astonishes me that the Military and its personnel are not treated more like athletes when it comes to fitness, nutrition, and recovery. All the Army programs that are out there seem to me to be half assed and behind the power curve. Your programming is the closest I can get to having an individual trainer who knows what I need ( and I would not be against paying you for personal training). Again Rob, Thank you for everything you and your team does at MTI, keep up the good work because there are a lot of us out here that rely on programing like yours.
I recently was selected through SFAS to continue in the SF Q-Course as a hand amputee. The difference between success and failure in many aspects was your Ruck Based Selection Training Plan. Thank you for your passion and ability in programming effective workout regimens.
Hey guys, I've been using your plans for a few years now. Recently I attended SFAS and was Selected. Used your Ruck Selection Plan. - A
Just wanted to say thanks for all the work you've been doing in the functional fitness field. I've used your plans a few times in my military career. Most recently your Ruck Based Selection Plan. I attended SFAS in November of this past year and was Selected. I was definitely prepared for the physical aspect thanks to your programming.
Keep it up! - A
By the way, sincere appreciation for y'alls work. I recently came back from SFAS and was completely prepared physically for what we faced.
I appreciate the support! - T
I'm a huge fan of your work. I appreciate the scientific rigor you use to create truly inspired workout programs for military guys like me. I just (mostly) finished the Ruck-based Selection train-up and it helped me finish in the top 10 of a support company of over 100 Soldiers during a week of physical events that included the APFT, pull-ups, rope climb, CWST, 5-mile run, and 12-mile ruck. - N
Complete Military On-Ramp Training Plan
"I developed this On-Ramp Plan specifically to build reasonably fit military athletes to the point where they can complete MTI’s Operator Sessions and other training plans designed for SOF personnel and those who aspire to that level of fitness." - Rob