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:
- APFT+ – Max Sit ups (2 minutes), Max Push ups (2 minutes), Max Pull ups and 2 Mile Run
- 3 Part Work Cap Assessment – 10 min Sandbag Getups @ 80# for reps, Interval 25m Shuttles for Reps, 3 Mile IBA Run
- 10 Mile Heavy Ruck for Time – 60# Ruck, 10lb Rubber Rifle or Sledge Hammer, Full Cammies/Boots, Helmet
- 6 Mile Run for Time, shorts and t-shirt
- Multi Modal Work Cap for Time
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.
|2-Mile Run||800m Repeats|
|6-Mile Run||2 Mile Repeats|
|10 Mile Heavy Ruck||2 Mile Ruck Repeats|
|3 Mile IBA Run||800m IBA Run Repeats|
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?
- Stop Watch with Repeating Countdown Timer – Timex Ironman is best.
- 40, 60 and 80# Sandbags
- ALICE Ruck or same ruck you will use at selection, 60# of filler, 10# Rubber Rifle (No rifle? Use a 10 lb sledge hammer or a 10# dumbbell)
- 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.
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 firstname.lastname@example.org